Supplements for Healthy Skin
The skin is the largest organ of the body and has a huge physiological need for nutrition and nourishment. The skin is in a constant state of renewal and repair turning over every four to six weeks. It is important to take the role of nutrition and skin health seriously. If you want healthy skin you need to feed it well and protect it from the inside out.
Many people are in a constant search for products that will bring a youthful glow to their skin.
However, there is a lot of misinformation online about what supplements are best for supporting skin health. Here are the eleven supplement ingredients research has shown to be helpful for skin health, including aging skin.
11 Supplements to Support Healthy Skin
Biotin
Biotin is a B vitamin (B7) that supports hair, nail, and skin health. The benefits of biotin on skin health are to the effect this vitamin has on fat metabolism, which is vital for healthy skin.
Biotin can be found in many foods, but is most potent in organ meats, eggs, canned salmon, pork chops, sunflower seeds and sweet potatoes. “There’s a lot of hype about biotin supplements, but most people do get enough biotin from their diet and biotin deficiency is rare,” says Lisa Murray, RDN, nutritionist and Medical Educator for Emerson Ecologics. “I would rather someone take a multivitamin that contains biotin if they want to supplement their diet, than take a biotin supplement by itself. There is much more added benefit to taking a multivitamin for skin health, than taking biotin alone.”
Collagen
is often associated with skin health because many beauty products reference boosting collagen production. As a result, most people know that collagen is important for skin health and appearance.
There are actually many types of collagen, and they all serve different purposes. Type I collagen is the most common in our bodies and can be found in many different types of tissue, such as skin, bone, tendons, ligaments, and the cornea. However, it’s Type III collagen that maintains elasticity, not only in skin, but also in blood vessels and organ structure (such as the liver, spleen, and lungs).
Babies have a lot of collagen in their bodies — it’s why their skin is so flawless. Collagen production decreases with age, which directly impacts the youthful appearance of our skin. Wrinkles, age spots, and stretch marks are all more likely to occur as we grow older.
Supplementing with collagen can be a great way to support skin health, but it’s important to choose the right type — in this case, types I and III. Collagen can only be found naturally in foods of animal origin like gelatin, eggs, fish, poultry and meats, but since a rich source is bone marrow, a good source is bone broth (preferably homemade). And, , support your body’s ability to synthesize collagen.
Vitamin C
is vital to skin health for a few reasons, but one of the biggest is that it’s required for collagen synthesis in the body. Without sufficient levels of vitamin C, our bodies cannot produce the necessary collagens we need to support healthy skin, in addition to cartilage, ligaments, and tendons.
Vitamin C is also a potent antioxidant for the skin when applied topically, which is why you will find it in many serums and skin care products. Topical formulations as serums containing at least 15-20% L-ascorbic acid are considered to be the vitamin C best for skin. It’s best to pick a formula that comes in an airtight pump or opaque bottle because vitamin C is unstable and degraded by light and air.
Foods high in vitamin C include oranges, lemons, bell peppers, leafy greens, brussels sprouts, potatoes and strawberries.
Vitamin D
Vitamin D is involved in processes that rejuvenate and replenish the skin and maintain a healthy inflammatory balance. , “the processes of epidermal proliferation and differentiation are essential for normal cell growth, wound healing, and maintaining the barrier function of skin.”
Our skin makes vitamin D (which is actually a hormone) when exposed to sunlight. Of course, sunlight contains ultraviolet (UV) rays that are harmful for our skin. As a result, medical professionals recommend that we wear sunscreen every day. And when our skin is covered with sunscreen, it can’t produce vitamin D.
Unfortunately, food is not a reliable source of vitamin D — it simply doesn’t exist in substantial quantities in any food. The best (and safest) way to get enough vitamin D is through a supplement.
Vitamin E
Vitamin E is an antioxidant that is vital to skin health for many reasons. It plays a role in preventing damage from free radicals. Vitamin E can be taken orally, but can also be applied directly to the skin. Many skin creams and lotions contain vitamin E for its antioxidant properties.
Foods that contain higher levels of vitamin E include seeds and nuts, nut oils, avocados, salmon, trout, red bell peppers, mangos, and kiwis.
Vitamin K
There are two main types of vitamin K: K1 and K2. This vitamin activates proteins in the body, and the body has the ability to essentially activate proteins wherever it deems necessary. For example, if you have a cut or a scrape on your skin, the body can activate the proteins necessary to help heal those cuts, and vitamin K will support the body’s natural ability to do so. This action helps your skin’s natural barrier function.
Foods that contain higher levels of vitamin K include leafy greens, brussels sprouts, beef liver, pork chops, chicken, kiwi, avocado, and cheese.
Niacinamide
Niacinamide (one type of B3, not to be confused with niacin) is an essential nutrient closely linked to skin, kidney, and brain health. This vitamin is similar to vitamin E in the effects it can have on the skin — it’s important for cellular rejuvenation, antioxidant action, protects against damage from free radicals, and can promote overall cellular health.
Vitamin B3 can be found in many foods, including fortified cereals, eggs, legumes, fish, and milk. But many dermatologists now recommend supplementation for various skin concerns.
Probiotics
is inextricably linked to overall health and therefore, skin health. Probiotic supplements can help support healthy microbial balance, which is essential for good skin health. Imbalance in the GI tract usually manifests on the skin, and a healthy gut, healthy liver and healthy detoxification system are important for healthy skin. Integrative practitioners know that concerns you have with your skin begin in the GI tract, and will first address GI repair and restoration of the integrity of the intestinal barrier. In this way, skin health is supported from the inside out, naturally.
There are plenty of probiotic supplements available, but you can also get probiotics in fermented foods, such as kimchi, sauerkraut, Kombucha, and yogurt.
Selenium
Selenium is present in our skin cells. Like niacinamide and vitamin E, selenium helps protect our skin from free radicals. While selenium is available via supplementation, it’s can also be helpful as an ingredient in cosmetic products and applied topically.
Foods that contain selenium include spinach, tuna, fortified foods, ham, pork, chicken, turkey, eggs, dairy products, nuts and seeds.
Zinc
Zinc is a vital mineral that is most often associated with . However, zinc also plays an important role in skin health. It is needed for protein synthesis and wound healing and is a vital antioxidant. It also helps break down substance P, transports vitamin A from the liver and helps in the metabolism of omega 3s.
Foods that contain zinc include fortified foods, whole grains, beans, dairy products, nuts, oysters, poultry, and red meat.
Omega-3 Fatty Acids
Omega-3 fatty acids provide support to the skin via many important pathways. Not only do they support healthy inflammatory response in the skin, they also support skin hydration and a healthy skin barrier.
When adequate omega-3 fatty acids incorporate into the phospholipid bilayer of the skin, the epidermis can hold on to more water longer. Hydrated skin is healthier skin.
Preliminary research, including a small 2012 clinical trial published in the journal Lipids in Health and Disease, show that fish oil supplementation can help support clear skin, through supporting healthy immune and inflammatory response.
When it comes to nutritional care for the skin, omega-3 fatty acids are key nutrients to consider.
Other Good Habits to Improve Skin Health
Supplements are meant to be just that — a supplement to a healthy diet and lifestyle. Aside from the supplements recommended here, there are important lifestyle concerns that must be taken into account in order to work toward better skin health.
Wear Sunscreen
Protecting your skin from harmful UV rays is very important. It’s well-known and accepted at this point that UV rays are a carcinogen, and that damage from UV rays is one of the leading causes of skin cancer. In the United States, more than are diagnosed with skin cancer every single day. Wearing sunscreen is a very simple and effective way to prevent skin cancer. At Emerson Ecologics, we always recommend mineral sunscreen over chemical formulas.
Furthermore, if you’re interested in the appearance of your skin, in addition to its overall health, remember that UV rays will prematurely age your skin. It’s estimated that of skin-related aging (wrinkles, age spots, etc) is a result of UV exposure.
“Whenever we are exposed to direct sunlight for a prolonged period, the UV rays from the sun break up the skin’s collagen and elastin which cause wrinkles,” says Lesley Reynolds, Co-Founder of . Reynolds also recommends a mineral sunscreen containing zinc or titanium dioxide.
Stay Hydrated
One of the best things you can do for your skin is to stay hydrated. This doesn’t have to mean drinking copious amounts of water all day long — hydration can come in the form of many different foods and liquids, such as tea, cucumbers and watermelon. Remember that caffeinated beverages are diuretics, and will not really contribute to your hydration levels, so don’t rely solely on coffee and tea.
Eat Leafy Greens
Leafy green vegetables (or really, most green foods) are full of vitamins and minerals that are essential for the body, and provide important nutrients that help keep skin plump, healthy, and glowing.
A great way to sneak extra spinach or kale into your diet is by throwing a handful of your preferred green into a smoothie. Whatever fruit you choose will mask the bitterness of the greens, though the color is likely to show at least a little bit. Furthermore, be sure to include something green with your lunch and dinner.
While a healthy diet will help with the overall appearance of skin, some research suggests that monounsaturated fats (MUFAs, such as avocados — again, green food) may have a positive impact on the risk factors of at least one type of skin cancer. According to a , “high consumption of monounsaturated fat was significantly associated with a decreased risk of [basal cell carcinoma].”
“While this is very exciting, more research is needed to confirm these findings and to determine the correct amount of daily MUFAs needed to see these results,” cautions Amanda A. Kostro Miller, RD, LDN, and advisory board member for . Regardless of a possible skin cancer link, MUFAs are a healthy addition to any diet.
Manage Your Stress
You may remember from your teenage years that you had more blemish breakouts during periods of extra stress. You may even experience this as an adult. In this case, the blemishes are likely caused by an imbalance of hormones in your system, caused by stress (i.e. cortisol, the stress hormone). “Our skin is an organ — it is affected by stress and more importantly the mis-management of stress and emotions,” says Dr. Kim Peirano, DACM, LAc and owner of .
“We need to learn a proper balance between a healthy diet and occasional indulgences in ‘unhealthy’ things that make us happy, how to forgive and let go when something comes up that hurts us or we hurt others.”
Quit Smoking
At this point, there is literally no medical benefit to smoking. No medical professional will recommend to anyone that they begin smoking, but they’ll all recommend their patients quit. Smoking has negative impacts on basically every aspect of a person’s health, and skin health is no exception.
“In the outermost parts of the skin, smoking narrows the tiny blood vessels, which reduces blood supply and leaves skin paler. It often depletes the skin from oxygen and nutrients which are essential for the protection of the skin,” says Dr. Vikram Tarugu, MD and CEO of . “Smoking often kills collagen and elastin-the fibers that provide energy and elasticity to the skin. Furthermore, smoking raises the chance of skin cancer from squamous cells. Stopping is the only way to preserve your health.”
Quite literally, smoking damages your skin. The chemicals not only deplete collagen, which causes wrinkles, but it prevents necessary nutrients from getting to the skin, leaving it dry and saggy. Dry skin wrinkles. Quitting smoking is one of the best things you can do for your skin, as well as your overall health.
Quality Counts with Supplements
If you’re interested in supplementing your diet with vitamins or minerals, be sure to check with your practitioner before doing so. They’ll be able to tell you if any of them could negatively interact with medications you’re taking. Furthermore, they can point you toward , rather than cheap drugstore varieties.
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