Radiant Skin, Vibrant Hair: The Power of Synergistic Nutrients

Unlock your skin's potential with these powerful nutrient combinations:

Collagen + Vitamin C:

• Collagen, the skin's structural protein and building blocks of youthful skin, is vital for elasticity and reducing the appearance of wrinkles¹⁰.
• Vitamin C acts as a catalyst, enhancing collagen production and protecting it from damage¹¹.
  

Dietary Sources: Bone broth, fish, chicken, citrus fruits, berries, and leafy greens are excellent sources of these nutrients¹².

Omega-3s + Antioxidants

• Omega-3 fatty acids combat inflammation¹³, a key factor in various skin conditions, promoting a healthy, balanced complexion.
• Antioxidants neutralise free radicals, shielding the skin from environmental damage¹⁴ and premature ageing.
  

Dietary Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts¹⁵, berries, green tea, and dark chocolate provide these benefits¹⁶.

Other Nutrient Combinations

• Hyaluronic Acid + Water: Hyaluronic acid helps to hydrate the skin and keep it supple¹⁷.
• Vitamin E + Selenium: These nutrients help to protect the skin from oxidative stress¹⁸ and maintain its elasticity¹⁹.

Nourish your hair from root to tip with these essential combinations:

Biotin + Zinc:

• Biotin plays a crucial role in strengthening hair²⁰, preventing breakage and promoting thickness.
• Zinc supports healthy hair growth²¹, preventing hair loss and contributing to overall scalp health.
  

Dietary Sources: Eggs, nuts, seeds, sweet potatoes²², meat, dairy and shellfish²³ are rich in biotin and zinc.

Iron + Vitamin C:

• Iron is essential for carrying oxygen to hair follicles, promoting growth and preventing hair loss²⁴.
• Vitamin C enhances iron absorption, ensuring your body can effectively utilise this vital mineral²⁵.
  

Dietary Sources: Red meat, spinach, lentils, fortified cereals, citrus fruits, and tomatoes are rich in Vitamin C and Iron²⁶.

Other Nutrient Combinations

• Vitamin D + Calcium: Vitamin D helps to stimulate hair follicles²⁷, while calcium is essential for hair strength.
• Protein + Amino Acids: These are the building blocks of hair, promoting growth and preventing breakage.

Fuel your body with these nutrient-rich foods:

• Collagen: Bone broth, chicken skin, fish, and egg whites.
• Vitamin C: Citrus fruits, berries, bell peppers, and broccoli.
• Omega-3s: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
• Antioxidants: Berries, dark chocolate, spinach, kale, and green tea.
• Biotin: Eggs, nuts, seeds, sweet potatoes, and mushrooms.
• Zinc: Oysters, beef, pumpkin seeds, lentils, and spinach.
• Iron: Red meat, spinach, lentils, fortified cereals, and dark chocolate.

Sample Meal Ideas

• Breakfast: A power smoothie with berries, spinach, chia seeds, and protein powder.
• Lunch: A delicious salmon salad with mixed greens, avocado, and a lemon vinaigrette.
• Dinner: Hearty lentil soup with a side of steamed broccoli and a sprinkle of pumpkin seeds.
  

A balanced and varied diet is the cornerstone of beauty from within. Prioritise whole, unprocessed foods to ensure you're getting a wide range of essential nutrients.

While a healthy diet should be your primary focus, supplements can help fill nutritional gaps and provide targeted support. When choosing supplements, opt for high-quality products from reputable brands.

You might consider:

• Collagen Supplements: Look for hydrolysed collagen peptides for optimal absorption²⁸.
• Omega-3 Supplements: Choose fish oil, krill oil, or algal oil for a concentrated source of EPA and DHA
  ²⁹.
• Multivitamins: A well-formulated multivitamin can provide a baseline of essential vitamins and minerals³⁰.
  

Consult with a GP or registered dietitian before starting any new supplement.