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Your Cheat Sheet to Nutrients for Beauty & Energy
Your Cheat Sheet to Nutrients for Beauty & Energy
A Practical Guide to the Inner Workings of Hair, Skin, Nails & Vitality
By Dr Chung Wan Ling | IYAC Aesthetic Clinic
At IYAC, we believe that beauty is more than skin deep. Yes—serums, lasers, and injectables matter (and we love them!). But what powers radiance, resilience, and true longevity starts much deeper: at the cellular level.
This is where nutrients come in.
Modern lifestyles are fast-paced, often stressful, and full of silent nutrient gaps. And these gaps can quietly show up in ways we dismiss as “just ageing”—fatigue, thinning hair, brittle nails, dull skin, restless sleep, and brain fog.
This quick guide explores five fundamental nutrients that impact our appearance, well-being, and ageing process. It’s also a gentle reminder: you can’t biohack your way out of the basics. Blood tests, balanced meals, targeted supplements, and supportive skincare—these are your power tools.
🌞 Vitamin D — For Glow, Mood & Immunity
Despite living in sunny Singapore, many of us are still low in this essential “sunshine hormone.” A 2016 study published in the Journal of Nutrition, Health & Ageing found that over 40% of Singaporeans aged 45 and above were vitamin D insufficient—largely due to indoor work, sunscreen use, and limited sun exposure.
Why It Matters:
- Key hormone for calcium absorption and bone-building
- Supports immune regulation and inflammation
- Important for hormone balance, mood and energy
- Affects skin healing, scalp health, and nail strength
Test:
- 25-OH Vitamin D (blood test)
Levels to Look For:
- Reference range: 30–100 ng/mL
If your level is near 30 ng/mL, you may be told it’s “within the normal range.” But what’s sufficient for survival isn’t always enough for optimal health. When it comes to nutrients, aim for the midpoint to upper third of the reference range for better function and vitality.
- Optimal: 50–75 ng/mL
What Helps:
- Morning sunlight (10–15 mins/day)
- Vitamin D3 supplementation (2000–4000 IU/day), especially when deficient or if you are pigment-prone, and need to reduce UV exposure
- Pair with Vitamin K2 for cardiovascular safety – calcium gets directed into the bones, and not blood vessels
- Remember to recheck blood levels 8 to 12 weeks after starting D3 or changing the dose, and check yearly when D3 level is stable and optimal
🔋 Iron — For Energy, Focus & Hair Strength
Iron is essential for oxygen delivery, brain clarity, and strong hair follicles. Women with heavier periods, vegans/vegetarians, and those with gut issues are especially at risk for deficiency, even if haemoglobin levels look normal.
Signs of Low Iron:
- Fatigue despite sleeping well
- “Brain fog”
- Hair thinning or slow growth
- Thin, brittle nails
- Pale skin or dark undereye circles
- Breathlessness when climbing stairs
- Low immunity
- Muscle cramps, pain and restless legs
- Depression and anxiety
Test:
- Ferritin, Iron Saturation, TIBC (total iron-binding capacity)
Levels to Look For:
- Ferritin lab range: 15–200 ng/mL
- Optimal: 50–100 ng/mL
- Hair loss support: Aim for ferritin >80 ng/mL
A standard Full Blood Count can offer subtle clues about your iron status—even before haemoglobin levels drop. One such clue is the MCV, or Mean Cell Volume, which reflects the size of your red blood cells. When iron stores are low, red blood cells often become smaller than usual, and the MCV may begin to fall. This makes MCV a useful early marker in detecting iron depletion, before it progresses to full-blown anaemia.
What Helps:
- Iron-rich foods (red meat, liver, lentils, tofu)
- Supplement with iron bisglycinate for better gut tolerance
- To get the most out of your iron supplement, always pair it with Vitamin C, which enhances absorption.
- On the other hand, calcium and caffeine can compete with iron uptake, so it’s best to take your iron separately—ideally between meals.
🧘 Magnesium — For Sleep, Stress & Recovery
Magnesium is involved in over 300 enzyme reactions in the body. Often referred to as the “anti-anxiety mineral,” it calms the nervous system, supports deep, restorative sleep, and promotes skin hydration and repair. It also plays a vital role in regulating hormones and blood sugar—two foundations of healthy ageing.
But if magnesium is one of the earth’s most abundant minerals, why are so many of us still deficient?
1. Stress increases magnesium loss
Modern life is stressful, and stress makes us utilise and pass out more magnesium. Even if you don’t feel mentally stressed, the body interprets chronic inflammation, hormonal imbalance, eczema, or allergies as physiological stress.
2. Caffeine and alcohol deplete magnesium
A daily coffee or glass of wine? Both are diuretics, which means they increase urinary magnesium loss over time.
3. Our food isn’t as rich in minerals
Magnesium and zinc are washed out of soil by acid rain and modern farming practices. Even if you eat plenty of vegetables, you may not be getting as much magnesium as nature intended.
Signs of Low Magnesium:
- Trouble falling or staying asleep
- Teeth grinding or jaw tension
- Constipation, cramps, or twitching muscles
- Mood swings or irritability
Test:
- Red blood cell magnesium (more accurate than serum levels) – but this isn’t widely available as standard testing, nor cheap, nor easy to process
So, the next best test:
- Replace magnesium, and if your symptoms improve, you likely need that magnesium
What Helps:
- Foods like almonds, cashews, pumpkin seeds, dark leafy greens (like spinach, kale, swiss chard)
- Different forms of magnesium serve different functions. Look for:
- Glycinate → For stress relief and deep sleep
- Malate → For muscle tension and fatigue
- Citrate → For gentle relief of constipation
- L-Threonate → For focus, memory, and cognitive support
- Taurate → For heart rhythm and cardiovascular health
Magnesium supports muscle relaxation and calms the nervous system, so an evening dosing just before bedtime can help improve sleep and recovery.
🧠 Omega-3 (EPA & DHA) — For Skin Resilience, Brain Clarity & Anti-Inflammation
Omega-3 fatty acids aren’t just for heart health. They’re also powerful skin moisturisers (from the inside out), hormone regulators, and brain boosters. Inflammation—from stress, processed oils, or pollution—can speed up skin ageing, hair loss, and joint issues.
Signs of Low Omega-3:
- Dry, flaky or inflamed skin
- Brain fog or low mood
- Brittle nails or dry cuticles
- Joint pain
- Menstrual cramps
Test:
- Testing your Omega-3 Index is possible with finger-prick kits; however, they’re not widely available or easily accessible in Singapore.
Instead, it’s a lot simpler to make a conscious effort to incorporate consuming Omega-3 into daily life.
What Helps:
- Eat fatty fish 2–3x/week (sardines, salmon, mackerel)
- Aim for 1000–2000 mg combined EPA + DHA (not just “1,000 mg fish oil,” which can be misleading)
- Algae-based DHA (and EPA) that’s suitable for vegetarians
🦠 Probiotics — For Gut Health, Nutrient Absorption & Skin Clarity
Your gut does far more than just digest food. It plays a key role in nutrient absorption, immune regulation, inflammation control, and the production of neurotransmitters like serotonin—which impact mood and even how your skin behaves. A balanced gut microbiome can support glowing skin, stronger nails, and smoother digestion.
Signs of Imbalance:
- Bloating, irregular bowel movements
- Skin conditions: acne, eczema, rosacea
- “Brain fog” or fatigue after meals
Test:
- Optional: Stool microbiome analysis, which looks at the overall microbial diversity and balance of beneficial and pathogenic bacteria
- Again, this type of testing is not widely or easily available in routine medical settings in Singapore
What Helps:
- Fermented foods: kimchi, kefir, miso, sauerkraut
- Broad-spectrum probiotics with 10–20 billion CFUs
- Prebiotic-rich foods (onions, garlic, bananas, oats) to feed good bacteria
- Consider rotating probiotic strains every 8–12 weeks
🔬 Why Test?
At IYAC, we recommend targeted testing as part of our Wellness Nutrition Screen (blood test), especially if you’re experiencing:
- Chronic fatigue
- Hair loss (receding hair lines, thinning hair, more hairs on the shower floors)
- Brittle nails
- Unexplained skin dullness, sensitivity or early signs of ageing
- Mood swings, or feeling tired but wired
Lab work helps you move from guessing to knowing—and from knowing to targeted action.
💧What About Serums?
Topical products aren’t optional—they’re part of the equation.
Serums are lightweight, fast-absorbing formulas designed to deliver concentrated active ingredients deep into the skin. Unlike moisturisers that work mostly on the surface, serums target specific concerns like pigmentation, dehydration, sensitivity, or fine lines.
When your body is nourished from within, your skin becomes more receptive—and serums perform even better.
At IYAC, we prescribe peptide serums and barrier-repair formulas to meet your skin’s evolving needs through the different life stages. Everyone can benefit from adding a well-matched serum to their daily routine—it’s a smart, targeted step that supports resilient, long-term skin health from the outside in.
Some of our clinic’s favourite serums include these ingredients:
- Niacinamide — refine pores, regulate oil, and reduce redness or inflammation
- Hyaluronic acid — deeply hydrate, especially useful when the skin feels tight
- Botanical stem cells — support cellular regeneration and firmness
Combine the right actives with the right nutrition, and skin health becomes more sustainable—and visible.
✨ The Pro-Ageing Takeaway
Pro-ageing isn’t about chasing youth. It’s about supporting your body—nutritionally, metabolically, and emotionally—so you continue to feel sharp, strong, and confident at every stage.
With the right nutrient support, you can:
- Wake up with more consistent energy
- Enjoy clearer, calmer skin
- Reduce unnecessary hair loss
- Sleep more deeply and manage stress better
- Support graceful, vibrant ageing
📍 Want to go deeper?
Contact us to find out more about Wellness Nutrition Screen, Pro-Ageing Program (designed to support face and neck rejuvenation with non-invasive treatments), and our curated range of science-based skincare.
Because true beauty isn’t filtered—it’s fuelled from within.
