Beauty Begins From Within: Supplements for a Beautiful Appearance

Whether you prefer a clean, classic appearance or an elaborate makeup look, being beautiful starts from the inside. Nourishing your skin, hair and nails from within is a surefire way to make the most of your natural beauty. Even if you don't wear a drop of foundation, lipstick or eyeliner, you can still maintain a fresh and glowing complexion. Fuel beauty with these must-have vitamins and nutrients.

Vitamin A is found in abundance in foods like eggs, milk, leafy green vegetables and yellow fruits. Rich in antioxidants, it battles free radicals in the body and protects against aging and wrinkles. Other benefits include increased circulation, which can significantly improve the appearance and youthfulness of your skin. The recommended dietary allowance for adult women is 4,000 IU every day.

Vitamin C, or ascorbic acid, is derived from foods like citrus fruit, cherries, berries, tomatoes and broccoli. Women who consume at least 40 mg per day enjoy beauty benefits like increased collagen production, which helps to maintain skin elasticity. Applying topical products with vitamin A promotes a smooth, silky skin tone and protects against UV rays and photodamage. Of course, this doesn't mean you can forgo the sunscreen.

Taken in supplement form or applied topically, vitamin E plays a major role in getting beautiful, healthy skin. Products with vitamin E oil are excellent for gradually and gently easing away scars and stretch marks. Creams, oils and serums with vitamin E are also ideal for areas with dry, rough skin; apply it to ankles, hands, elbows and knees for touchable softness. Add vitamin E to your daily diet by munching on seeds, almonds, peppers and greens, or take a daily supplement that includes the recommended dietary allowance of 15 mg for adult women. As a result, you will see skin that is more even in tone and less prone to unsightly scarring or formation of stretch marks.

If you find yourself battling acne, zinc can be your skin's best friend. Zinc plays a critical role in cell division, growth and repair--three things that contribute to a radiant, youthful complexion. It works with vitamin A to promote strong, shiny hair and also to prevent premature aging. Raw foods that are abundant in zinc include nuts, seeds, spinach and coconut. Topical zinc reduces sebum production and helps to zap zits before they form.

Consuming a healthy amount of omega-3 fatty acids works wonders for anyone who battles dry or itchy skin year-round. These nutrients are found in abundance in foods like fish, walnuts and flaxseed oil or can be taken in supplement form; adult women should aim for 1.1 grams of fatty acids per day. In addition to skin care benefits, fatty acids also strengthen thin, brittle fingernails.

Beautiful, youthful skin is the ideal starting point for any look from classic to outrageous. Even without a stitch of makeup, healthy skin goes a long way in improving your appearance. Whether you choose topical products or dietary supplements, the vitamins discussed in this article will bring you one step closer to glowing, healthy skin.