You hear about beauty-in-a-pill supplements to give you fabulous hair and glowing, youthful skin, but do they really work? Yes and no. Depending on your diet, certain supplements can improve the look of your locks and skin. Here are a few that I make sure to either take via supplement or in my diet to keep my skin and hair looking and feeling its best.

Vitamin C

Getting sufficient amounts of Vitamin C means improved hair growth, reduction in hair loss and a reduction in dandruff. Studies have shown that supplementing with Vitamin C leads to brighter and suppler skin. Unless you have hemochromatosis (an iron-overload disease) you can take 75 mg a day. So take a supplement and eat Vitamin C-rich foods like kiwis, strawberries and oranges.

Biotin

Biotin is a B Vitamin that supports skin, nerves, metabolism and the digestive tract. You may already be getting enough from your diet, since biotin is found in foods like bananas and peanut butter, but just in case you’re not, take 35 micrograms per day in a supplement to reduce hair loss and strengthen nails.

Omega-3 Fatty Acids

Omega-3s help delay the skin’s aging process and regulate oil production, keeping skin soft and hydrated. For hair, it keeps it shiny and keeps the scalp flake-free. Plus, EPA, a certain type of omega-3, keeps collagen strong, which then keeps skin from sagging and wrinkles from appearing.

Vitamin E

This powerful antioxidant keeps fine lines from appearing by fighting free radical-damage that causes them. Easily found in foods like olive oil and avocado, supplement with 30IU only if you don’t eat Vitamin E-rich foods.

If you’re not sure if you’re lacking in these vital nutrients, visit your primary care doctor. He or she will be able to determine what you need and what you may need to supplement to keep your skin and hair gorgeous and glowing.