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RHR: Beauty From Within – Why Radiant Skin, Hair, and Nails Start Inside

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In this episode of Revolution Health Radio, we dive deep into the topic of beauty from within, exploring why radiant skin, hair, and nails truly start from the inside. Chris discusses how internal factors such as gut function, nutrient status, inflammation, blood sugar regulation, hormonal balance, and stress management are foundational to external beauty. He explains the science behind the gut-brain-skin axis, the role of inflammation and leaky gut in skin health, and how stress impacts our appearance. He also highlights six key nutrients that can significantly enhance skin hydration, elasticity, and overall appearance, and shares practical insights into incorporating these science-backed nutrients into your diet or supplementation routine, empowering you to support your natural beauty from the inside out.

In this episode, we discuss:

  • Why internal health is the key to external beauty
  • Biotin – the hair, skin & nails vitamin
  • Vitamin C – the collagen booster and antioxidant
  • Hyaluronic acid for deep hydration from within
  • Rice ceramides for sealing in moisture and smoothing skin
  • Eggshell membrane collagen for stronger skin, fuller hair, and tougher nails
  • Lutein and zeaxanthin – skin’s natural UV shield and glow enhancers

Show notes:

Hey everyone, Chris Kresser here. Welcome to another episode of Revolution Health Radio. Today we’re going to explore a fascinating topic– beauty from within, [and] why radiant skin, hair, and nails start inside. Most people think of creams, shampoos, and cosmetics when they want healthier skin, hair and nails. But the truth is, our external beauty is a direct reflection of our internal health. In this episode, I’ll explain how factors like gut function, nutrient status, inflammation, blood sugar, hormonal health, and stress levels form the root of healthy skin, lustrous hair, and strong nails. We’ll dive into the science behind this inside out approach, including the century old discovery of the gut-skin axis, and then take an in depth look at six key nutrients that can enhance your natural beauty from the inside: biotin, vitamin C, hyaluronic acid, rice ceramides, egg shell membrane collagen, and lutein and zeaxanthin.

I’ll share how each of these works in the body in layperson’s terms, and highlight clinical research on their benefits. I’m really excited about this episode because it merges cutting edge research with a holistic perspective on beauty and health. Ready to learn why true radiance starts from within? Let’s dive in.

Why Internal Health Is the Key to External Beauty

We’ve long known that our internal health dramatically influences our outward appearance. As far back as 2000 years ago, Hippocrates said, “All disease begins in the gut,” recognizing that what happens inside the body is mirrored externally. Fast forward to the 20th century, nearly 100 years ago, dermatologists John Stokes and Donald Pillsbury proposed a gut-brain-skin axis, theorizing that emotional stress could alter gut flora and trigger skin inflammation. At the time, around the 1930s, they observed that many patients with acne also had low stomach acid and gut issues, which they believe led to bacterial overgrowth and leaky gut fueling skin outbreaks. Their ideas were dismissed and even ridiculed for decades. In fact, in 2002 an annual dermatology meeting called their theory nonsense to be swept into the dustbin of history. But ironically, modern research has confirmed many of those early insights. Today, we know beyond doubt that the health of the gut, the health of the mind, and the health of the skin are intimately connected. This triad is often called the gut-brain-skin axis, and it means that if something’s off internally, say dysbiosis in the gut or chronic stress in the nervous system, it often shows up externally in our skin and even in our hair and nails.

Let’s consider some powerful evidence. Researchers have found clear associations between gastrointestinal disorders and skin conditions. For example, small intestinal bacterial overgrowth, or SIBO, an overgrowth of bacteria in the small intestine is 10 times more prevalent in people with rosacea, a skin disorder causing facial redness, than in healthy controls. Even more striking when the SIBO was treated and resolved in these patients, the rosacea markedly improved. In another study, 14 percent of patients with ulcerative colitis and 24 percent of those with Crohn’s disease, both inflammatory bowel diseases, had concurrent skin problems and celiac disease, an autoimmune condition triggered by gluten often manifests in the skin. About one in four celiac patients develops a telltale itchy, blistering rash known as dermatitis herpetiformis. And celiacs have higher rates of other skin and autoimmune issues like alopecia and vitiligo. These examples illustrate a broad principle, when the gut is inflamed or unhealthy, the skin frequently suffers too.

But what’s driving this gut-skin connection? One major mechanism is inflammation stemming from a leaky gut. Our intestinal lining normally acts as a barrier, keeping toxins and microbes in the gut and out of the bloodstream. If that barrier breaks down, a phenomenon we refer to as intestinal permeability, or leaky gut, substances like bacterial endotoxins, for example, LPS or lipopolysaccharide, can escape into circulation and trigger systemic inflammation. The skin, being our largest organ and our first line of defense, is a common target of that inflammation. In fact, studies show that many acne patients have evidence of leaky gut and endotoxins in their blood. In one experiment, 65 percent of acne sufferers had a positive immune reaction to E coli LPS, an endotoxin, whereas none of the healthy controls reacted. A stark difference. This kind of finding suggests that a leaky, inflamed gut can set off immune reactions that ultimately inflame the skin and contribute to conditions like acne. The same likely holds for other inflammatory skin issues like eczema and psoriasis. If you want to heal the skin, you must address inflammation at its source, which is often the gut.

Another piece of the puzzle is the role of stress and the brain-skin connection. We’ve all seen how a bout of stress can cause a breakout or a dull complexion. This isn’t your imagination. It’s biology. Stress hormones like cortisol, can weaken the gut barrier and alter the gut microbiome, exacerbating leaky gut and inflammation at the same time, stress directly impacts the skin. Research has shown that the skin is both a major target of stress signals and remarkably, a source of its own signals that communicate back to the brain. Under stress, the skin’s immune cells can release inflammatory cytokines that influence our mood and behavior, creating a feedback loop. So if you’re chronically stressed, you might experience not only anxiety or poor digestion, but also flare ups of eczema, psoriasis, acne, or even accelerated skin aging. This is why a holistic approach to beauty must include stress management. Techniques like mindfulness, meditation, yoga, time in nature, or adequate sleep can all help break the stress-skin cycle. Calming the nervous system can lead to calmer skin.

Nutrient status is another critical internal factor for outward beauty. The body requires an array of vitamins, minerals, proteins, and fats to build and maintain healthy skin, hair, and nails. If you’re deficient or even low in any of these key nutrients, it often shows up in your appearance. For instance, low levels of biotin, vitamin B7, can cause hair loss, thinning or brittle hair and scaly red rashes around the eyes, nose and mouth. In infants, severe biotin deficiency leads to cradle cap, a form of seborrheic dermatitis on the scalp, and in adults, it can manifest as chronic dandruff or dermatitis. True biotin deficiency is rare, but low normal levels of biotin are quite common, and this illustrates how B vitamins are essential for skin and hair in general. Another example is zinc deficiency. This is well known to cause dermatitis and alopecia. Iron deficiency can make you pale and cause thin spoon shaped, brittle nails. Insufficient vitamin C impairs your collagen production. In extreme cases like scurvy, the skin becomes fragile and wounds won’t heal due to breakdown of collagen. Even protein malnutrition leads to thinning hair, ridged nails and dry, dull skin because the body doesn’t have the amino acids to make keratin and collagen, the proteins that give structure to those tissues. The point is that beauty truly begins on a cellular level with proper nutrition. The glowing skin, shiny hair, and strong nails we admire are built from within by nutrients. It’s no surprise that a nutrient-dense diet, rich in vegetables, fruits, pastured meats, and especially meats including collagen, wild fish, which also includes collagen, nuts and seeds, etc, correlates with healthier looking skin compared to a processed food diet. Conversely, certain dietary patterns can harm our appearance, which brings us to the role of blood sugar.

Blood sugar and insulin balance have a profound impact on skin aging and acne. High blood sugar, as seen in diabetes or a high glycemic diet with lots of refined carbs and sugar, accelerates a process called glycation, where excess glucose binds to proteins like collagen in the skin. This creates sticky molecules called advanced glycation end products, or AGEs which cross link collagen fibers and make them stiff and malformed. Glycation literally ages the skin from the inside out. It leads to a loss of elasticity, since flexible collagen becomes rigid, causes wrinkles and sagging and gives you a yellowed less vibrant skin tone due to the browning of proteins by sugar. In fact, AGEs are now recognized as major contributors to skin aging and chronic skin conditions. If you compare the skin of a diabetic person with chronically high blood sugar to someone with well-controlled blood sugar, the diabetic skin often looks older, more wrinkles, less suppleness, largely because of glycation damage. Beyond aging, high glycemic diets are also linked to acne breakouts. Foods that spike blood sugar and insulin, like sweets, white bread, and soda can increase sebum production and androgen activity, fueling acne formation. Meanwhile, diets low in glycemic load with more protein, fiber and healthy fats to stabilize blood sugar have been shown to improve acne in some studies. The takeaway [is that] keeping your blood sugar balanced through healthy lower glycemic diet and exercise can protect your collagen from glycation and keep your skin looking younger, not to mention reduce acne flares. It’s literally a case where too much sugar can make you look older, sometimes called sugar sag. So eating for blood sugar stability, think plenty of protein, moderate complex carbs and not overdoing the sweets is a beauty strategy as well as a health strategy.

Finally, we can’t talk about inner health without mentioning hormone balance. Your hormones are master regulators in many processes, including skin oil production, pigmentation and hair growth cycles. Androgens like testosterone and DHT are infamous for their role in skin and hair conditions. During puberty, a spike in androgens enlarges the sebaceous oil glands and ramps up oil production, which is one reason teens often get acne. In women with polycystic ovary syndrome, or PCOS, elevated androgens frequently lead to persistent adult acne and unwanted facial hair as well as scalp hair thinning, which is also known as female pattern hair loss. In men, high DHT can contribute to male pattern baldness. On the flip side, estrogen tends to be skin friendly. It boosts collagen and moisture in the skin. When women go through menopause and estrogen levels plummet, skin can quickly lose elasticity and plumpness. In fact, studies show that women lose about 30 percent of their skin collagen just in the first five years of menopause due to the drop in estrogen. This is often accompanied by drier skin and more wrinkles. Reproductive hormones also affect hair. For instance, during pregnancy, when estrogen is high, many women have thick, lustrous hair, but postpartum when hormones shift, a lot of that hair can shed. Thyroid hormones are another big one. An underactive thyroid, in the case of hypothyroidism, often causes dry, coarse skin, hair loss and brittle nails, whereas hyperthyroidism can lead to thinning hair and soft nails that split. Even the stress hormone cortisol, when chronically elevated, can degrade collagen and cause skin to thin, not to mention contributing to acne and poor wound healing. The key point here is that balanced hormones equals better skin, hair and nails. If you suspect imbalances may be irregular cycles, symptoms of PCOS, thyroid issues or chronic stress, addressing those through functional medicine with your healthcare provider can greatly improve your outward appearance as well as your overall wellness. For example, I’ve seen patients’ stubborn adult acne clear up after getting their insulin resistance and PCOS under control, or their hair loss improve after treating an underlying thyroid condition. Our bodies really are interconnected systems, and the skin is often a reflection of deeper imbalances. If there’s one thing I want you to take away from this podcast, this is it.

So to sum up this section, radiant skin and healthy hair and nails are built on a foundation of internal health. If you have persistent dermatological issues, it’s crucial to think upstream. Instead of just slathering something on the surface, ask, is there an underlying gut problem? Is my diet providing the nutrients my skin and hair need? Am I inflamed? How’s my blood sugar? Could my hormones or stress levels be wreaking havoc on my skin? In functional medicine, we always say treat the root cause, and skin issues are no exception. I often tell my patients a simple truth, if you want to heal your skin, you have to heal your gut, and the same logic applies to your hair and nails. Nourish your body and the rest will follow.

Now that we’ve established why inner health drives outer beauty, let’s move on to some specifics. I want to highlight [seven] remarkable ingredients, nutrients, and natural compounds that research shows can improve skin hydration, elasticity, and appearance, as well as strengthen hair and nails from the inside out. Think of these as science-backed beauty nutrients that you can incorporate through diet or supplementation to support that inner-to-outer glow.

Biotin – The Hair, Skin & Nails Vitamin

The first ingredient on our list is one of the most famous beauty nutrients, biotin. Biotin is a B complex vitamin, vitamin B7 often nicknamed the hair and nails vitamin and for good reason. Its primary role is acting as a coenzyme for enzymes involved in fatty acid metabolism and protein synthesis, which means it helps your body produce the building blocks, like keratin, needed for healthy skin cells, hair shafts and nails. One way to understand biotin’s importance is to look at what happens when you don’t get enough. As I mentioned earlier, biotin deficiency leads to characteristic problems, thinning or loss of hair, brittle nails and scaly dermatitis, especially around the facial orifices. In infants, biotin deficiency causes cradle cap. In adults, a similar condition is seborrheic dermatitis, which can show up as dandruff or red, flaky skin around the scalp, face and chest. Dermatologists have long observed these links, and they’re not coincidental. Without biotin, fat production in the skin is altered, and skin cells can’t regulate their protective barrier properly. Essentially, biotin is needed to form the healthy fats in skin oil that keep our skin moisturized and intact. When biotin is low, the skin cells are among the first to suffer. Hence, the dermatitis and hair follicles don’t function optimally either, leading to hair loss.

Now, true biotin deficiency is quite rare in the general population because our daily requirement is small, around 30 micrograms for adults, and biotin is found in many common foods. It’s also produced by gut bacteria, to some extent, at least in a healthy gut. Most biotin deficiencies occur in specific scenarios. For example, eating raw egg whites in excess can cause biotin deficiency because raw egg whites contain a protein called avidin that binds biotin strongly and prevents its absorption. This was actually seen historically in people who drank raw egg shakes regularly without removing the white. They developed biotin deficiency symptoms. Long-term antibiotic use or wiping out gut flora, or certain anticonvulsant medications can also lead to biotin deficiency. But aside from these cases, full frank biotin deficiency isn’t common. So why bother supplementing with biotin? The answer lies in its potential to strengthen hair and nails, even in people without a frank deficiency. Biotin has become a popular supplement for brittle nails and hair thinning, and while it’s not a miracle cure, there is some research and plenty of anecdotal evidence supporting its use. Several small studies have shown improvements in nail quality with biotin supplementation. For instance, one often cited study in Switzerland found that giving 2.5 milligrams, or 2500 micrograms of biotin daily to women with brittle nails increased their nail thickness by 25 percent on average. In that study and others, around two thirds of participants report stronger, firmer nails after a few months of biotin supplementation. Another trial noted that 91 percent of patients with brittle nails had some improvement after five months on biotin. That’s significant for anyone who struggles with nails that chip and split easily. Biotin may work by enhancing keratin infrastructure, essentially helping the body build a tougher nail plate. When it comes to hair, the evidence is mostly in people who are deficient or have brittle hair conditions. People with biotin deficiency regrow hair upon supplementation. And although formal clinical trials in individuals with normal biotin status are limited, many dermatologists and integrative practitioners, myself included, have observed patients reporting less hair shedding and improved hair thickness when supplementing with biotin. It’s certainly not a cure for serious hair loss conditions, but as part of a comprehensive approach, it can be helpful. It’s also generally very safe. Biotin is water soluble, and no toxicity has been observed, even at high doses like 5000 micrograms or five milligrams or more. One caution is that very high doses of biotin can interfere with certain lab tests like thyroid or cardiac troponin, causing false readings. So always let your doctor know if you’re taking high dose biotin. Most over the counter, hair, skin and nail supplements provide around 2.5 to 10 milligrams of biotin, far above the RDA, specifically to leverage these benefits.

Does more equal better? Not necessarily beyond a point. Even 2.5 milligrams seems to be the sweet spot for helping nails and mega dosing probably isn’t needed for most, but a few milligrams per day is commonly used in studies and in practice with good results. On the diet side, to ensure you get at least the basic requirement include biotin rich foods, egg yolks, cooking the eggs deactivates avidin, so that’s fine to eat the whites as well, organ meats like liver, once again, nuts and almonds and legumes. These can supply anywhere from five to 25 micrograms of biotin per serving. So in summary, biotin acts as a foundational support for your skin, hair and nail infrastructure. That’s the best way to think about it. It helps you metabolize fats and amino acids and keep skin cells nourished and to produce keratin for hair shafts and nail plates. While most people get enough from diet to avoid frank deficiency, boosting your biotin intake through supplementation may give you an extra edge if you’re aiming for stronger nails that don’t peel and hair that grows back a bit thicker. And if you do have unexplained hair breakage or brittle nails, it’s worth checking with your doctor about your biotin status, or, more simply, just trying a biotin supplement for a few months to see if it helps. The risk is low and the potential benefit is high, as 63 percent of people with brittle nails improved in one trial of biotin supplementation. Biotin is really like a good fertilizer for the garden of your hair and nails.

Vitamin C – The Collagen Booster and Antioxidant

Next up is vitamin C, another well known beauty nutrient. If biotin is about building keratin, vitamin C is all about building collagen and protecting the skin from damage. Vitamin C is a required cofactor for the enzymes that stabilize and cross link collagen molecules. In more simple terms, without enough vitamin C, your body literally cannot properly form collagen, which is the main structural protein in skin and in hair follicles, blood vessel walls, bones and many other tissues. This is why the classic vitamin C deficiency disease, scurvy, leads to symptoms like bleeding gums, bruising, slow wound healing and hair and nail problems. The body’s collagen based tissues start falling apart when vitamin C is absent. Thankfully, these days, full blown scurvy is rare, but sub-optimal vitamin C intake can still affect your skin’s health and appearance over time. One major role of collagen in the skin is to keep it firm, plump and elastic. Young skin is loaded with collagen. Imagine the bouncy cheek of a baby, but starting as early as our mid 20s, we gradually lose collagen, year by year. By the time someone is in their 50s or 60s, their skin collagen content may be dramatically lower, and this translates to more wrinkles, sagging and thinning of the skin. Vitamin C helps counteract this in two ways, first by stimulating new collagen synthesis. Vitamin C is known to activate collagen gene expression and the production of collagen fibrils. Second, by preventing collagen degradation. Vitamin C is a powerful antioxidant, so it scavenges free radicals in the skin that would otherwise break down collagen and lead to premature aging. We get free radicals in our skin from UV sun exposure, pollution, smoking and even normal metabolism. Antioxidants like vitamin C are essentially the fire extinguishers that put out the oxidative fire before it chars our collagen, so much so that dermatologists often recommend topical vitamin C serums to protect skin from photo aging. But oral vitamin C from diet or supplements is equally important as the skin receives C from the bloodstream to maintain its antioxidant defenses.

So what does the research say about vitamin C for skin appearance? Several studies have indicated benefits for skin hydration, wrinkle reduction and wound healing when vitamin C is sufficient or boosted. For example, a 2017, randomized controlled trial found that a supplement, combining vitamin C with collagen peptides improve skin elasticity and reduce wrinkles around the eyes and women aged 40 to 60 compared to placebo. It’s hard to isolate vitamin C alone in such a study, but mechanistically, we know it’s doing the heavy lifting in collagen formation. Another study in the American Journal of Clinical Nutrition in 2007 analyzed the diets of over 4000 women, and found that higher vitamin C intake was associated with better skin aging appearance, meaning fewer wrinkles and less dryness with age, even after controlling for factors like age and sun exposure. And for wound healing, think acne lesions or any skin injury, vitamin C is critical. Your body uses extra C to create new collagen to close wounds. People with low vitamin C have delayed healing, which can translate to more noticeable scars. Adequate C, on the other hand, supports the healing process and skin remodeling. Beyond collagen, vitamin C’s antioxidant capacity helps with brightening skin tone and reducing pigmentation issues. Vitamin C can mildly inhibit tyrosinase, an enzyme involved in melanin production, which means it may help fade hyper pigmentation or dark spots over time. Internally by controlling inflammation and oxidative stress, it may also reduce redness and promote a more even complexion. In short, vitamin C is a multitasker for beauty. It firms, it smooths, it heals and it protects.

Now, how should you get your vitamin C? Well, diet is always the first step. Humans cannot produce vitamin C on our own. We’re one of the few mammals with that quirk, so we must get it from food. The good news is it’s abundant in fruits and vegetables, citrus fruits, strawberries, kiwi, papaya, guava and tomatoes are famous sources, as are leafy greens, broccoli, bell peppers and even potatoes, to some extent. A single orange or a cup of strawberries gives you about 70 to 100 milligrams of C, which is around the official RDA, 75 for women and 90 for men. However, there’s an argument that for optimal health and skin benefits, higher intakes of at least 200 milligrams or more per day may be beneficial, since vitamin C is water soluble and your body will only store so much. Many functional medicine clinicians like myself recommend 500 milligrams or even up to 1000 milligrams daily, of vitamin C for its general health benefits, this can be achieved through a combination of diet and supplement if needed. Let me highlight one specific study, a 2016, double blind trial gave participants a supplement with 10 milligrams of natural carotenoids lutein and zeaxanthin, which we’ll talk about later, plus 50 milligrams of vitamin C and some vitamin E and peptides. And after 12 weeks, they saw significant improvements in skin tone and elasticity compared to placebo. While multiple ingredients were at play, vitamin C was a key component, and it aligns with the notion that combining C with other skin nutrients yields observable improvements in complexion.

To summarize vitamin C, think of it as the scaffolding engineer and bodyguard for your skin. It helps build up the collagen scaffold that keeps skin firm and it guards that scaffold from breaking down due to oxidative stress. If you want to maintain youthful skin or support healthy hair and nail growth, yes, collagen is important for those too, your nail beds and hair follicles need collagen rich connective tissue, you must have ample vitamin C on board. On top of that, vitamin C’s potential to brighten skin and fade dark spots makes it doubly valuable. It truly earns its place as a top beauty nutrient, and I advise my patients to eat a rainbow of fruits and veggies daily for this reason, and doing so can pretty effortlessly give you a significant vitamin C intake through diet. If you need an extra boost, if you’re really targeting improvements in your skin, hair or nails or immune support, then a quality vitamin C supplement, or a supplement with vitamin C in it, like Bio-Avail Multi from Adapt Naturals, can be a great addition to your routine, especially if you’re focusing on skin repair recovery from things like surgery, acne breakouts or just cumulative sun damage. And of course, vitamin C is essential for overall health, your immune system, your blood vessels, your eyes. So you’re not just doing your skin a favor. You’re supporting your whole body.

Hyaluronic Acid – Deep Hydration from Within

Moving on to our third ingredient, hyaluronic acid, often abbreviated as HA. If you’ve perused the skincare aisles or the beauty blogs in recent years, you’ve no doubt heard of hyaluronic acid. It’s the darling of moisturizers and serums because of its uncanny ability to hold water. But hyaluronic acid is not just something to slather on your face or your skin. When taken internally, it can hydrate and rejuvenate the skin from the inside out. Hyaluronic acid is a type of molecule called a glycosaminoglycan, essentially a long chain of sugar molecules that is naturally found in our skin, connective tissues and joints. One of its defining features is that it combined and retained extremely large amounts of water, up to a thousand times its weight in water. In the skin, HA resides mostly in the dermis, the deeper layer, and acts like a sponge and lubricant. It keeps the skin plump, soft and flexible by attracting water and keeping tissues well hydrated. It also plays a role in wound healing and has some anti-inflammatory and antioxidant properties. As we age, just like collagen, our natural levels of hyaluronic acid in the skin drop. By our 50s, we might have significantly less HA in the skin than we did in our 20s. Less HA means less moisture, which translates to drier, rougher skin and more pronounced wrinkles. That’s a big reason why babies have such dewy, cushiony skin. It’s packed with hyaluronic acid, whereas older skin often becomes drier and less elastic. For a long time, hyaluronic acid in skincare was mostly thought of as a topical humectant, a moisturizer ingredient, or as an injectable filler. Dermatologists inject cross linked HA gel to fill wrinkles, but a relatively recent and exciting area of research has shown that taking hyaluronic acid orally as a supplement can significantly improve skin hydration and reduce signs of aging. This is a game changer because it means we can systematically replenish some of that lost HA.

One concern people used to have was, can hyaluronic acid taken by mouth even reach the skin? The answer appears to be yes, especially if the HA is broken into a certain molecular weight range that allows absorption. Clinical studies have demonstrated real benefits from oral HA. For example, a randomized double blind placebo controlled trial in Japan gave middle aged adults an oral HA supplement, 120 milligrams per day for 12 weeks. The results showed skin hydration and elasticity improved, and wrinkle depth around the eyes decrease in the HA group compared to placebo. In fact, after 12 weeks, objective measurement showed significant improvements in skin moisture and suppleness. Another study published in Skin Research and Technology in 2023 tested oral HA in both younger and older women, and found that skin hydration was significantly increased after just four to eight weeks of taking hyaluronic acid, and by 12 weeks, there was even an increase in epidermal thickness, suggesting more robust, healthy skin structure. Skin tone also improved in that study with HA. These findings are remarkable because they indicate that hyaluronic acid from the inside can measurably moisturize the skin, reduce transepidermal water loss, and even plump up the skin to reduce wrinkles. To give specific numbers from research, in one trial, participants who took an HA supplement for six weeks saw about a 10 to 20 percent increase in skin hydration and a significant reduction in skin roughness and wrinkle volume compared to baseline. Another placebo controlled study found that after 12 weeks on HA, crow’s feet wrinkles decreased in depth and skin elasticity increased relative to placebo. It’s worth noting that in Japan and some other countries, oral hyaluronic acid is an approved skin health ingredient, and they’ve even granted it specific beauty claims, which speaks to the level of evidence behind it. For instance, Health Canada authorized health claims for proprietary rice derived ceramide and hyaluronic acid product, stating that it helps support skin hydration for the maintenance of healthy skin. We’re going to talk about ceramides next. So stay tuned.

Mechanistically, how does swallowed HA help the skin? Scientists believe that ingested HA is broken down into smaller fragments that get absorbed in the gut and then distributed via the bloodstream to the skin, where they may stimulate skin cells called fibroblasts to produce more HA and collagen themselves. There’s also evidence that hyaluronic acid fragments can bind to cell receptors like CD44 and have signaling functions that improve skin barrier function and hydration. Essentially, oral HA seems to bio activate the skin’s own rejuvenation processes, while also directly adding to the pool of HA in the skin. One interesting thing [is that] hyaluronic acid also benefits joint health, since our joint cartilage and synovial fluid are rich in HA. So people often take it for arthritis and notice an ancillary benefit of better skin hydration. It’s like a bonus effect. Conversely, those taking it for skin may find their joints feel a little better lubricated. I love when one supplement can address multiple issues. That’s the beauty of working with the body’s natural substances.

Are there any downsides? Not really. Hyaluronic acid is very safe. It’s a natural molecule we all have. It’s hypoallergenic and doesn’t tend to interfere with medications. The only caution is, if you have a history of certain cancers, there was a theoretical concern that, because HA is involved in tissue growth and wound healing, it might influence tumors. But there’s no concrete evidence that oral HA causes any cancer risk. Our bodies regulate it tightly. Still as a precaution, some oncologists might say to avoid mega doses in active cancer. For the general person, it’s considered fine. Pregnant or breastfeeding women should always consult a doctor. But again, this is something that’s already in the body, so it’s generally viewed as fairly low risk.

So to sum it up, hyaluronic acid is like an internal moisturizer. If you deal with chronically dry, rough skin or fine lines that are worsened by dehydration, HA could be a game changer. It literally rehydrates the skin from within, increasing water content in the epidermis and dermis. Many of my patients noticed that after a couple months on hyaluronic acid, their skin feels softer and more supple, and often they report that glow coming back. And now we have solid scientific backing, including placebo controlled trials showing significant improvements in skin hydration, elasticity and wrinkle depth with oral HA supplementation. It’s one of the closest things to a natural fountain of youth pill, working by restoring one of the very components we lose with age. So drink water and stay hydrated, for sure, but also consider hyaluronic acid to help lock that water into your skin and keep your complexion youthful and hydrated.

Rice Ceramides – Sealing in Moisture and Smoothing Skin

The fourth ingredient on our inside out beauty list is rice ceramides, particularly a branded form known as CeraLOK. Ceramides might not be as familiar to some listeners as biotin or vitamin C, but in the skincare world, they are a big deal, and for good reason. Ceramides are lipid or fat molecules that are a crucial component of our skin barrier. In fact, the outermost layer of skin, the stratum corneum, is often described as a brick and mortar structure. The skin cells are the bricks and ceramides, along with cholesterol and fatty acids, make up the mortar holding those bricks together. Ceramides comprise about 50 percent of the skin’s lipids by weight, so they are essential for keeping the barrier intact. A healthy skin barrier keeps moisture in, preventing dehydration, and keeps irritants, allergens and microbes out. If you lack ceramides, the skin barrier becomes leaky, like crumbling mortar, we call this leaky skin. I’m sure you’ve heard of leaky gut. Leaky skin can happen too, and this leads to dryness, irritation and sensitivity. Skin conditions like eczema, dermatitis and just plain dry, flaky skin often involve depleted ceramides in the skin. Traditionally, ceramides in skincare have been applied topically. You’ll see moisturizers advertised with ceramides to repair the barrier. But similar to hyaluronic acid, there’s now burgeoning research on oral ceramides, and these are typically derived from wheat, which I don’t love, for obvious reasons. Many people are sensitive to gluten, and even though the ceramides themselves are marketed as gluten free, I’ve often had patients that reacted, especially those who are extremely sensitive. So I prefer the rice-based ceramides. These oral ceramides can improve skin hydration and reduce dryness from within somewhat similar to hyaluronic acid. CeraLOK is a patented rice derived ceramide ingredient from Japan that’s been getting a lot of attention in the last few years. It is standardized specifically to glucosylceramides, the type of ceramides that have been shown the most effective for skin moisture, and it contains a unique additional component, beta-sitosterol glucoside, or BSG, that may further boost skin ceramide synthesis.

True beauty starts on the inside! This episode of Revolution Health Radio reveals why radiant skin, hair, and nails depend on gut health, nutrient balance, and more. Discover the six key nutrients for glowing beauty from within! #Chriskresser #Skincare

What can rice ceramides do? Impressively, clinical studies show that oral intake of rice ceramides can increase skin hydration, decrease transepidermal water loss, and even improve skin smoothness and reduce fine wrinkles. One human study found that people who took a rice ceramide supplement experienced significantly less dry, itchy and flaky skin after a few weeks compared to placebo. Another trial, this one, a double blind, placebo controlled study in Japan, tested 40 milligrams per day of a rice ceramide extract, which is the typical dose. After 12 weeks, the group taking ceramides had notable improvements, skin hydration increased, skin roughness decreased, and even a whitening or brightening effect was observed. The whitening effect refers to an evened out complexion and a reduction in hyperpigmentation, not a bleaching of the skin, and is likely due to better moisture and barrier function, making the skin appear more radiant. A compelling, randomized, controlled trial published in 2020 gave healthy volunteers a specific rice ceramide product, similar to CeraLOK, and tracked various skin metrics. By six weeks, and even more at 12 weeks, the ceramide group showed improved skin moisture on the cheeks and arms, reduced transepidermal water loss, meaning their skin was losing less water, a sign of a stronger barrier, and decreased wrinkle depth and increased elasticity around the eyes. Another study on rice ceramides noted improvements in itchiness, roughness and redness in subjects with dry, sensitive skin, which underscores ceramide soothing, barrier repairing effect. The science has become strong enough that, as I mentioned earlier, regulatory bodies have approved claims. In Canada, CeraLOK rice ceramides are allowed to claim help support skin hydration for the maintenance of healthy skin and in Japan, it’s an approved functional ingredient for skin health. CeraLOK specifically is touted as the creme de la creme of ceramide ingredients, because it’s highly pure, gluten free, since it’s from rice, celiacs need not worry, unlike wheat derived ceramides, and it has that added BSG component, which might enhance the skin’s own ceramide production.

Mechanistically, it appears that oral ceramides are absorbed in the intestines and then transported to the skin via the bloodstream. Once in the skin, they likely integrate into the lipid matrix of the stratum corneum, or signal the skin to up regulate its own ceramide synthesis. The result is a more robust skin barrier. Think of it again, like reinforcing the mortar between your skin cell bricks so less water leaks out and irritants cannot penetrate as easily. There’s even evidence from animal studies that oral ceramides can improve atopic dermatitis symptoms by restoring barrier function. And interestingly, rice ceramides might also have a beauty benefit in terms of UV protection, evenness of skin tone. One study reported that participants taking rice ceramides had less UV induced hyperpigmentation after 12 weeks, possibly because a healthier barrier affords some natural photo protection and reduces inflammation that could lead to pigmentation. So how do you supplement with rice ceramides? Extracts are the most common form and the standard dose is 30 to 40 milligrams of extract per day, which usually contains around one to 1.5 percent active glucosylceramides. CeraLOK, for example, is typically given at 40 milligrams per day. This small dose is convenient because it’s often in a small capsule, or it combines well in formulas. Some skincare supplements now include ceramides alongside collagen, antioxidants and other ingredients in order to provide a comprehensive approach. But as I mentioned earlier, most of these supplements contain ceramides from wheat. So just watch out for that if you are a person that is sensitive to wheat. Also, you can get ceramides from some foods to a lesser degree, like brown rice and some konjac or yam extracts. But the levels that you would get from food would be very small and not even close to what you could get from taking a supplement.

One of the appealing things about ceramide supplementation is the effects can be felt and seen relatively quickly, often within weeks. People commonly notice their skin is not as dry and papery on the arms and legs, for instance, and they don’t need to slather on as much moisturizer. In one study, improvement in skin hydration was significant at four weeks already. By eight to 12 weeks, the skin was measurably smoother and fine lines were reduced as the skin’s plumpness increased. And like hyaluronic acid, ceramides have systemic benefits. They’re also important for brain and nerve health, though that’s beyond the scope of this podcast. To put it simply, rice ceramides are an internal moisturizer and barrier repairer complementing hyaluronic acid. While HA increases the water content of the skin, ceramides help lock that water in by sealing up the skin barrier. When used together as some supplement formulas do, you get a powerful synergistic effect. HA hydrates ceramides seal and protect. This dynamic duo can make dry rough skin turn soft and smooth again, and research backs this up. One clinical study showed that a combination of glucosylceramides and asterolol like the BSG and CeraLOK significantly reduced transepidermal water loss and improved lip moisture and decreased pore size after 12 weeks, fewer visible pores and smoother skin. That’s a cosmetic win most of us would welcome.

Given all this, I typically incorporate ceramide supplements for patients who struggle with eczema, chronic dry skin or a crepey skin texture. It’s also fantastic for mature skin that has lost some of its natural oils, and for anyone going into the winter when low humidity wreaks havoc on skin hydration, starting a ceramide supplement in the fall can prevent that winter itch and flaking. It’s an elegant solution, because you’re essentially feeding your skin the very lipids it’s made of, and it’s another reminder that skin health is part of overall health. Nourish from the inside, and the results radiate outside.

Eggshell Membrane Collagen – Stronger Skin, Fuller Hair, Tougher Nails

Our fifth ingredient is a bit more novel and quite intriguing, eggshell membrane collagen. You might be thinking eggshell membrane? Like the thin film inside of an eggshell? Yep, that’s exactly it. That thin, transparent layer you peel off when you hard boil an egg, is the eggshell membrane, or ESM, and it turns out to be a rich source of collagens and other proteins that are highly beneficial for our skin, joints and connective tissue. Eggshell membrane is composed of roughly 85 to 90 percent protein, including collagen types I, V and X, as well as elastin, the stretchy protein in the skin, and glycosa aminoglycans like chondroitin sulfate, glucosamine, dermatium sulfate, and hyaluronic acid. In essence, nature packed a bunch of the building blocks for healthy connective tissue into that little membrane to help chicks develop, and we humans can harness it too. Eggshell membrane supplements have been around for joint health for a while, but more recently, researchers have looked at their effects on skin hair and nails, essentially viewing it as a super collagen supplement. What’s special about eggshell membrane collagen compared to, say, bovine or marine collagen? For one, it’s naturally a complex. It’s not just collagen alone, but collagen plus elastin, plus GAGs like hyaluronic acid. This mix more closely resembles the matrix of our own skin and joints. Also eggshell membrane contains all nine essential amino acids, which is rare for a collagen source and is particularly rich in certain amino acids important for hair and skin, like arginine, glycine, proline and cysteine. Notably, it has a lot of sulfur containing amino acids like methionine and cysteine, which are crucial for keratin in hair and nails. Essentially, it provides a broad spectrum of the bricks and mortar needed for building strong tissues.

A major study on eggshell membrane was published recently, and it’s pretty remarkable. In a 2024 randomized, double blind placebo controlled trial, 63 adults took 300 milligrams of eggshell membrane for 12 weeks, and the results were impressive. The eggshell membrane group had significant improvements in skin elasticity, skin firmness and skin viscoelastic properties compared to placebo. Improvements were already measurable at six weeks, and even greater by 12 weeks. Essentially, their skin became more resilient and bouncy, which is a hallmark of younger skin. But that’s not all. They also looked at hair and nails, and the participants reported improvements in hair texture and overall hair health, and their fingernails became stronger and smoother by the end of the trial. The title of the study itself was telling: “Eggshell membrane reduces the clinical signs of aging by improving skin, hair and fingernail appearance, texture and biomechanical properties.” A pretty comprehensive benefit, right? In terms of numbers, the study noted something like a 12 percent increase in skin elasticity after 12 weeks versus placebo, which is quite significant and a noticeable improvement in skin hydration as well. They also observed that fine lines and wrinkles were reduced measured by high resolution skin imaging, and that nail brittleness decreased. People had fewer nail chips and cracks.

An earlier study investigated another eggshell membrane ingredient at 450 milligrams per day for 12 weeks, it found improvements in facial skin appearance, like reduced crow’s feet wrinkles as early as four weeks, improved skin tone evenness by eight weeks, and notably improvements in hair thickness and reduction in hair breakage by 12 weeks. In that trial, women actually saw less hair shedding and reported that their hair felt fuller, likely due to better nutrition of the hair follicles and maybe reduced inflammation in the scalp. That was a placebo controlled study as well. The researchers concluded that the eggshell membrane supplement provided significant anti-aging benefits for skin and hair. So eggshell membrane seems to act as a multi-purpose beauty booster. It supports collagen for wrinkle reduction, elastin for firmness, keratin for hair and nails, and even has anti-inflammatory effects. ESM is known to contain compounds that reduce the production of pro-inflammatory cytokines like TNF-alpha, which might help with conditions like acne or rosacea. In fact, ESM’s anti-inflammatory property is one reason it helps joint pain and arthritis. It lowers joint inflammation. And that same effect could calm inflammatory skin conditions from the inside. So why only 300 milligrams, or 450 milligrams? That dose might sound small relative to bovine collagen, which is often taken in the gram quantities of 10 grams a day, for example. But eggshell membrane is packed with active compounds, so even a few 100 milligrams goes a long way. And importantly, the trials found no adverse effects. It’s a food derived natural ingredient, and people tolerated it extremely well. Most eggshell membrane supplements on the market will be between 300 and 400 milligrams daily, which aligns with the research. One of my favorite aspects about eggshell membrane is that it hits the skin, hair, and nails trifecta all at once. Many supplements target one of these, but ESM appears to strengthen all three. I suspect this is because it provides a cocktail of raw materials like collagen and amino acids, plus signaling peptides that tell cells to grow, and these collectively promote tissue repair and growth. So for someone who is maybe post-pregnancy or post-illness, and experiencing hair loss, weak nails and dull skin, an eggshell membrane supplement could be a fantastic part of their recovery regimen. Or think of someone in midlife who notices aging signs in the skin and maybe some joint stiffness. This could address both improving skin elasticity while also easing joint discomfort, since studies on ESM for joint show reduced pain and increased flexibility around four to eight weeks in osteoarthritis patients. It’s also worth mentioning that eggshell membrane is a sustainably sourced ingredient. It’s basically upcycled from eggshells that would otherwise be waste in food production. Companies collect the membranes, purify them, and hydrolyze them. So it’s kind of neat that something we used to throw away is now recognized as a health promoting substance.

From a practical standpoint, if you want to try eggshell membrane for beauty, look for products listing eggshell membrane, or OvoLux is my favorite branded eggshell membrane ingredient. Give it at least three months, as studies show that the benefits accrue with time. You’ll see some improvement, typically four to six weeks, but much more at 12 weeks. And ensure you’re not allergic to eggs. While the membrane is not the same as the egg white or yolk proteins and is mostly collagen, I’d still be cautious if you have a severe egg allergy. Otherwise, it’s a very safe and natural approach. So to sum it up, eggshell membrane, imagine a single supplement that can reduce wrinkles, increase your skin’s bounce, make your hair thicker and stronger and harden your nails. That’s what the research is showing with this ingredient. It’s not hype, it’s real data from well conducted studies. So this is an exciting development in the nutri cosmetics field. It reinforces the theme of our episode, and when you provide the body with the right internal nutrients, it rewards you with external beauty. Your body knows how to create healthier skin and hair. It just needs the blueprint and the materials which eggshell membrane happens to supply in spades.

Lutein & Zeaxanthin – Skin’s Natural UV Shield and Glow Enhancers

Our final featured ingredient, or rather pair of ingredients, are lutein and zeaxanthin, specifically in the context of a specialized extract called Lutemax Skinglo. You might recognize lutein and zeaxanthin as the famous carotenoids for eye health. They’re the pigments that accumulate in our retina and protect our vision. But what do they have to do with skin, hair, and nails? Quite a lot, as it turns out. Lutein and zeaxanthin are carotenoid antioxidants that also deposit in the skin, where they help protect against UV damage and improve skin tone. Lutein and zeaxanthin, including a stereoisomer called mesozeaxanthin, are yellow orange pigments found in marigold flowers, leafy greens, like kale and spinach and some other colorful veggies. In the skin, they function a bit like an internal sunscreen and photo protector. They absorb high energy blue light and UV light, neutralizing it so it doesn’t wreak havoc in skin tissues. They also quench free radicals generated by sun exposure or pollution. Essentially, they help prevent the chain reactions that lead to sunburn, inflammation and collagen breakdown. We’ve known for years that if you consume high amounts of carotenoids, your skin can become slightly tinted. Think of a person doing a juice fast, who’s drinking a lot of carrot juice, and the palms of their hands and even other parts of their skin, can appear a little bit yellow or even orange. This carotenoid accumulation in the skin is associated with improved skin color in milder amounts, assume they’re not doing a juice fast, and even acts as a signal of attractiveness and health in studies. Lutein and zeaxanthin are among those carotenoids that can contribute to skin pigmentation in a pleasant way at the moderate dose. But beyond just color, research has looked specifically at lutein and zeaxanthin supplementation and objective skin outcomes. One pivotal study published in Clinical Cosmetic and Investigational Dermatology in 2016 was a randomized, controlled trial. Healthy adults took a supplement of 10 milligrams lutein and two milligrams of zeaxanthin isomers for 12 weeks, which is the same ratio found in Lutemax Skinglo. The results were quite remarkable. Overall, skin tone improved significantly in the lutein [and] zeaxanthin group compared to placebo. Specifically their skin’s luminance, or L-value, which measured lightness, was increased, meaning their skin looked better or lighter in areas of uneven pigmentation. The researchers also found that the minimal erythema dose, or MED, basically the threshold of UV exposure it takes to get a sunburn, was higher in the supplement group after 12 weeks.

In plain English, their skin became more resistant to sunburn. That indicates a powerful protective effect, likely because the lutein and zeaxanthin were absorbing UV internally and preventing some of the sun damage. Additionally, they noted an increase in something called the individual typological angle, or ITA, which is a measure of skin tone, fairness and brightness, a positive change implying a more even and lighter complexion. The conclusion of that study was that lutein and zeaxanthin supplementation lightens and improves skin conditions. Another trial of Lutemax found that supplementing with these macular carotenoids led to improved skin firmness and elasticity. According to a Nutraceuticals World report, the combination of skin outcomes was rare and impressive, better overall tone, brightness, photo protection and firmness. Essentially, those taking lutein and zeaxanthin had smoother, more resilient skin that was less prone to UV damage.

So you could ask, how do carotenoids improve firmness? Likely through reducing oxidative stress in the skin, thereby preserving collagen and elastin. The 2016 study I mentioned earlier showed that elastic recovery of the skin significantly improved after 12 weeks of lutein and zeaxanthin supplementation. This suggests that this pair may stimulate some repair of elastic fibers, or at least prevent their degradation. Additionally, these carotenoids have an anti-inflammatory effect, which can help skin texture and reduce redness or inflammation-related aging. Lutamax Skinglo is a newer, specific formulation of these carotenoids targeting skin benefits. It provides lutein, RR zeaxanthin and RS mesozaxanthin in a five-to-one lutein to zeaxanthin ratio, the same ratio found in nature, but at a dose intended for skin results. A 12-week double blind study of Lutemax Skinglo showed improvements in overall skin tone, lightening of pigmented areas, and skin protection. It offers a unique combination of skin health benefits not seen with other carotenoids. It’s basically repurposing the concept of feed your eyes, feed your skin, because the same antioxidants that protect our eyes from UV and blue light can protect our skin from those stressors too.

It’s also interesting to note that lutein and zeaxanthin may help with skin hydration. A study found that people taking these carotenoids had increases in skin lipids and moisture after 12 weeks, perhaps by stabilizing the cell membranes, which are partly composed of lipids, and reducing transepidermal water loss. There is some evidence of improved skin surface lipids and hydration in animal studies with lutein as well. Human data is emerging, but it is promising so far. I want to notice an anecdotal detail I’ve seen in practice. People who take these carotenoids often report a healthy glow to their skin, sometimes described as a slight golden or peachy undertone that makes someone look more vibrant. In fact, psychological studies have shown that observers find faces with a carotenoid induced glow more attractive than faces with a suntan induced hue. So there’s something inherently beauty enhancing about carotenoids beyond just the hidden cellular effects. They literally can change your skin’s appearance in a perceptible way. Lutein and zeaxanthin are the most potent carotenoids in this regard. From a practical standpoint, you can get some lutein and zeaxanthin from foods like dark leafy greens, peas, pumpkin, squash, corn, eggs, especially the yolk if the chickens ate marigolds or greens. But to get the high levels used in these studies daily, you’d have to eat very large amounts of these foods every day. For example, to get 10 milligrams of lutein, you’d have to eat two cups of cooked kale every day. So most people will choose a supplement. Lutemax Skinglo capsules typically provide around 10 to 20 milligrams of lutein, or two to four milligrams of zeaxanthin per dose. The good news is these supplements also help your eyes and may even support cognitive health. Studies show that lutein is good for brain processing speed. But in skin, you’re looking at probably eight to 12 weeks to see changes, so it’s really important to stick with it.

One more interesting benefit of lutein and zeaxanthin is that they can help combat the effects of blue light from screens. Emerging research suggests that blue light can cause hyperpigmentation and age the skin as well. So if you’re sitting in front of a computer for many hours during the day, that actually can have a negative impact on the skin. These carotenoids specifically filter blue light wavelengths, so they might protect skin cells in this digital era where we’re bathed in artificial light. It’s a modern aspect of beauty from within, it’s pretty fascinating, using nutrition to mitigate new environmental stressors. Lutein and zeaxanthin are very safe. They’re just plant pigments. If you overdo it, the worst that happens is you might turn slightly more yellow orange, a condition called carotenodermia, which is harmless and reversible. But the typical doses used for skin won’t do that noticeably. It’s more like a healthy glow. And there’s no known risk, even up to 40 milligrams of lutein, long term, based on eye studies, didn’t show any adverse effects. So the amounts we’re talking about, like 10 milligrams of lutein and two milligrams of zeaxanthin are all within safe limits. All in all, lutein and zeaxanthin give your skin a defensive edge and a cosmetic boost. They help fight photo aging. Studies show they literally improve measures of wrinkles and firmness and reduce UV damage, and they promote a clear, bright complexion. They’re like ingestible sun and pollution protection with bonus skin beautifying effects. That’s a pretty great combo for anyone concerned about aging gracefully or dealing with uneven skin tone or dullness. It’s fitting that our last ingredient brings us back to the concept of inner nourishment yielding outer radiance. These pigments originate in vibrant plants, and when we consume them, they impart some of that vibrancy to us.

So to recap our six ingredients before we close this out – biotin, vitamin C, hyaluronic acid, rice ceramides, eggshell membrane collagen and lutein zeaxanthin. Each of these works in a unique way, from building keratin and collagen to sealing in moisture to protecting against UV. But they all share the common theme of enhancing your beauty from within at the cellular and biochemical level. And importantly, all are backed by scientific research showing real world improvements in skin hydration, smoothness, elasticity, hair strength, nail quality and more. It’s not just marketing, it’s measurable in clinical trials. When we integrate such nutrients into a healthy lifestyle, we’re essentially giving our bodies the tools to express health outwardly as that coveted glow, strong nails and shiny hair.

As we close, I want to reflect a little bit on what we’ve covered today. Radiant beauty is a reflection of inner health. We’ve moved beyond the outdated notion that you just treat hair, skin, and nails from the outside. Science has circled back to confirm the age old wisdom that beauty truly comes from within, starting in the gut, in our cells, in our bloodstream, with the nutrients we absorb and the inflammation or calm we carry. By improving these internal factors, the external naturally follows suit. So in practice, we support the gut to reduce inflammation and optimize nutrient absorption. We ensure we have adequate key nutrients like biotin, vitamin C, etc, through diet and supplements so that our body can create robust skin and hair structure. We add specific bioactive compounds like hyaluronic acid, ceramides, collagen peptides, and carotenoids that signal our body to ramp up and repair hydration and we manage our stress and lifestyle, to keep hormones balanced and oxidative stress low, preserving our youthful components. It’s a holistic protocol. Perhaps one of the most empowering things about this approach is that it puts the power in your hands, or rather, in what you put in your body. Instead of being at the mercy of expensive creams or cosmetic procedures, you can influence your beauty daily at the grocery store and in the kitchen and with a handful of carefully chosen supplements. That doesn’t mean you have to toss out your moisturizers or sunscreens. They can still be beneficial for external support in some cases. But you’ll likely find you’ll need less of them, or that they work better because your skin itself is healthier.

I want to emphasize a point here. Beauty from within is not vanity. It’s a byproduct of wellness. When someone improves their diet or heals their gut, not only does their skin clear and their hair gets shinier, but they feel better, more energy, better mood, more confidence. I’ve seen this so many times. It creates a positive feedback loop. You feel well, you look well, which encourages you to continue healthy habits. Conversely, when someone’s outward appearance is suffering like severe acne or hair loss, it can affect their mental health and confidence deeply. Addressing it from the root can be life changing and how they engage with the world. I’ve had patients tell me they finally felt comfortable going on dates or speaking up at work meetings after their skin improved because they weren’t hiding anymore. That’s powerful. It shows that while beauty from within might sound like a marketing slogan, it’s actually health from within manifesting as beauty, and that can affect every domain of life.

So if you’re struggling with skin, hair or nail issues, there are a lot of things you can do that together can make a big difference. But just choose a few areas to begin with. Maybe an aspect of your diet that could be holding your skin back, like cutting out sugary drinks or adding more collagen, nutrient-dense protein, maybe addressing some gut health issues, adding a gut health product like Biome Protect or colostrum. Small steps add up. And always remember, the body has an innate ability to heal and regenerate when you give it the right support. Your skin renews itself every month, your hair grows and it becomes healthier at the roots, and your nails regenerate. So you’re never far from seeing benefits once you start making changes.

I hope this deep dive gave you not only information, but also inspiration. The science on this topic is truly amazing. We’re essentially discovering how to reverse engineer a healthy glow. It’s not magic, it’s metabolism and nutrients and cells all working in concert. Thanks for listening, everybody. See you next time.

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