We know that certain supplements, such as protein, are crucial for fitness enthusiasts. However, what about supplements that make us look good as well? Although the fitfam certainly favors physical attributes including defined abs and strong arms as signs of beauty, we also don’t mind glowing skin, healthy hair and strong nails. To figure out how to enhance our naturally-given attributes, we caught up with registered dietician Amanda Foti from Selvera for the scoop on what we should be adding to our diets so that we can look just as good on the outside as we feel on the inside.
Q: Are supplements always necessary, or can we get our nutrients through eating certain foods? Is one option better than the other?
A: It is absolutely possible to get all the necessary nutrients from our diet, and in an ideal world we would. However, the typical American diet is lacking or missing many important nutrients preventing us from getting all the nutrition our bodies need. Working with a dietitian is a great way to explore which nutrients will be beneficial for you to supplement and which ones your current eating habits provide.
Our bodies can absorb and utilize nutrients from food sources much better than from supplements. Another thing to note is that supplements are not regulated to ensure accuracy in the quality or even the content. There are some high quality supplements available to consumers that are perfectly safe, but when possible always rely on food sources.
Q: What supplements can we look to that achieve more than one result? Multiple benefits are definitely ideal!
A: Iron is one supplement that can have a big impact, particularly in women who tend to have low stores. Iron is responsible for delivering oxygen to our cells and for that reason can impact many functions in the body. Low iron can leave you feeling chronically fatigued and can contribute to poor nail, skin, and hair health.
Another supplement that can give you double bang for your buck is Vitamin D, which is commonly seen to be low in many individuals, especially those living in Northern parts of the country lacking rays from the sun. If your levels of Vitamin D are low, supplementation should be considered as it plays an important role in bone health as well as our emotional health. Recent studies have found connections between depression and vitamin D deficiency. Supplementing your diet with this sunshine vitamin can boost your mood and your bone health.
If you don’t regularly consume whole sources of fatty fish, like salmon, you may want to consider a fish oil supplement. Fish oil has a quite a long list of proven benefits starting with the most commonly identified – heart health. Fish oil supplementation has been shown to decrease overall risk of stroke and heart attack. It also plays a role in lowering triglycerides, blood pressure, and bad cholesterol. A few other benefits with promising evidence include improved skin and hair health, decrease risk in certain cancers, improved joint pain, and even enhance cognition, mental capacity and focus.
Q: Are there certain supplements that avid exercisers need more than others?
A: Avid exercisers don’t necessarily need MORE nutrients, but it may be more impactful if they don’t meet their needs. For example, runners may want to focus on getting calcium, potassium, and vitamin D to reinforce good bone health and reduce risk of stress fractures. Gym rats may want to focus in on their potassium intake, which is lost through sweat, along with sodium. These nutrients play a big role in the nerves and muscles working properly and in cellular water balance. That said, a supplement isn’t always necessary. Grabbing a banana or sports drink is a great way to get those levels back up after those high intensity workouts lasting over an hour long. [Editor’s note: did you really need another reason to hit up the Barry’s Fuel Bar after class?]
Q: What are the top vanity vitamins to help hair and skin?
A: Biotin, part of the vitamin B complex, is one nutrient that you will often see correlated with improved strength and quality of skin, hair and nails. Biotin deficiency has been known to cause hair loss and brittle nails. Supplementing with biotin has caused hair to grow back and nails to improve. However, this effect is only seen when an individual is already deficient or low in biotin. Egg yolks, yeast, nuts, soybeans, salmon and pork are all good sources of biotin. If you’re diet lacks most or all of these foods it might be worth it to try a high quality low dosage supplement.
Q: What are your thoughts on topical products infused with supplements? Do they work, or do these things need to be ingested orally?
A: Nutrients like Vitamin A and C are commonly found in topical products such as lotions and eye creams in efforts to improve skin health. Their antioxidant and anti-inflammatory effects along with Vitamins E and B3 has shown to be effective to treat and protect against photoaging. They have also been effective in treating inflammatory dermatoses, acne, and pigmentation disorders and wound healing. However, these nutrients applied topically are not going to have an effect internally. This means you still need to consume essential nutrients orally whether you use these products or not.
Beauty may come from within, but these tips can surely only enhance that!
![Casey]()
Casey Sharbaugh is a New York City resident who works in the fashion industry. In her spare time, you can find Casey working out, writing, trying new beauty products, or browsing the city for the best ice cream cone or green smoothie (not simultaneously). Check out her personal blog www.comfortablycasey.com
“Power and Empower.” That is what Rebecca stands for. A Barry’s Bootcamp top trainer and Nike Ambassador Trainer, Rebecca strives to improve every client’s life both physically and beyond. Not only that, she creates a mean playlist. Let her newest playlist power you up and empower you to push yourself to the limits. As a former NFL Cheerleader, USA gymnast and professional dancer, fitness has always been a Rebecca’s passion. She believes the benefit of physical fitness is more than just looking good, it’s feeling good. She is living proof that fitness is a way of life! Never stagnant and always driven, Kennedy holds a Bachelor’s in Dance from Dean College and both AFAA & NASM certifications. Rebecca always brings incredibly fresh programs to every class with high energy that will motivate, challenge, and inspire you to be better than you were yesterday. With such accomplishments under her belt, Rebecca recently “bottled” her charisma and energy by creating and hosting the dvd ‘Women’s Health Ultimate Abs Workout’!
