Biotin: The Hair & Nail Strengthener

Biotin, also known as Vitamin B7, is famous for promoting hair growth and strengthening nails. But what makes it so essential for women over 40?

As we age, we naturally produce less keratin, the protein that makes up our hair, skin, and nails. Biotin acts as a building block for keratin, which is why getting enough of it can lead to thicker, healthier hair and nails that don’t break as easily.

Signs You Might Need More Biotin:

• Hair thinning or excessive shedding
• Brittle, weak nails that split easily
• Dry, flaky skin
• Feeling tired or sluggish (since biotin also helps convert food into energy)

How to Get More Biotin Naturally:

• Egg yolks – One of the richest sources of biotin
• Nuts & seeds – Almonds, walnuts, and sunflower seeds pack a biotin punch
• Sweet potatoes – A delicious, skin-friendly way to boost biotin
• Salmon – Not just a source of healthy fats, but also great for biotin
• Leafy greens – Spinach and kale support overall skin and hair health

If you prefer supplements, look for biotin paired with collagen, silica, or keratin to maximize its effects.

Zinc: The Skin Healer & Collagen Booster

Zinc is one of those underrated beauty minerals that doesn’t get enough attention. While most people associate it with immune health, it’s also a key player in keeping your skin clear, youthful, and resilient.

Zinc helps:
Boost collagen production – Keeping skin firm and elastic
Reduce breakouts – By controlling oil production and calming inflammation
Speed up wound healing – Helping with acne scars, cuts, or skin irritation
Prevent premature aging – As an antioxidant, it protects against environmental damage

Are You Low in Zinc?

A deficiency in zinc often shows up as:

• Dry, dull skin that lacks glow
• Slow wound healing or constant breakouts
• Thinning or brittle hair
• White spots on fingernails

Zinc-Rich Foods to Add to Your Diet:

• Pumpkin seeds – A perfect snack for strong hair and clear skin
• Oysters – The highest natural source of zinc
• Grass-fed beef & lamb – Excellent for collagen support
• Chickpeas & lentils – Great plant-based sources
• Dark chocolate – Because beauty should be delicious!

If you’re supplementing, look for zinc picolinate or zinc citrate, as they are the most easily absorbed forms.

Ashwagandha: The Stress-Reducing Beauty Herb

We can’t talk about beauty without addressing stress…one of the biggest culprits behind aging skin, hair loss, and overall dullness. Ashwagandha is an adaptogenic herb that helps balance stress hormones and supports beauty from within.

When stress levels are high, the body produces excess cortisol, a hormone that speeds up aging, breaks down collagen, and can even trigger hair thinning. Ashwagandha helps by:

Lowering cortisol levels – Preventing stress-induced hair loss and premature wrinkles
Boosting circulation – Helping deliver more oxygen and nutrients to the skin and scalp
Supporting thyroid function – An underactive thyroid can cause hair thinning, brittle nails, and dry skin
Enhancing overall energy & well-being – Because beauty is also about how you feel

How to Use Ashwagandha for Beauty Benefits:

• Tea or tincture – A soothing way to calm stress before bed
• Capsules or powder – Easy to add to your morning smoothie
• Adaptogenic blends – Often combined with other beauty-boosting herbs like maca and holy basil

Bringing It All Together

If you’re over 40 and looking to strengthen your hair, improve skin elasticity, and maintain healthy nails, these nutrients are vital. Pair them with a clean, whole-food diet, good hydration, and toxin-free skincare, and you’ll see the difference in no time.

Because beauty isn’t about chasing youth…it’s about taking care of yourself in a way that makes you radiate confidence and vitality. And that? That’s ageless beauty. 💛

Below I have shared my favorite go-to supplements that I cannot live without.