The skin care industry is thriving all around the globe because many individuals place a premium on having healthy, radiant skin. Indeed, skin care products like serums, eye creams, and moisturizers can help, but diet and lifestyle also affect skin health.
While eating nutrient-dense foods is necessary for good skin, some wonder if supplements, essential minerals, or fatty acids like fish oil will improve skin.
Read on to discover why skin health and beauty supplements are good and what the research says about them.
1. Biotin
Many people tout biotin, a water-soluble B vitamin, as one of the best for hair, skin, and nails. Rare as it may be, a lack of this vital vitamin can cause:
- Hair loss
- Red rashes
- Scaly skin
Biotin ranks high among the essential vitamins and supplements for wholesome hair and skin. While there isn’t much evidence about this vitamin’s efficacy as a supplement for glowing skin and strong hair, it’s obvious that not getting enough of it might harm your skin. To make up for any deficiencies, eat a diet high in biotin-rich foods or take a multivitamin.
2. Bone Broth
If you want more supple skin, bone broth is a great supplement. Boiling bones, marrow, tendons, and ligaments for many days results in a nutritious broth high in proline, glutamine, glycine, and trace minerals.
In addition, it contains a lot of collagen, a protein that helps keep skin supple and hydrated while also warding off wrinkles. Furthermore, it has been associated with improved immunity, which could alleviate inflammation caused by skin disorders such as:
- Acne
- Dermatitis or psoriasis
- Rosacea
3. Collagen
Collagen, the body’s most abundant protein, is essential for healthy skin. As people age, their collagen levels begin to decrease, which can lead to symptoms such as:
- Sagging skin
- Wrinkles
Regarding anti-aging vitamins, collagen is among the top choices because it helps maintain skin suppleness and smoothness. Indeed, a German study indicated that collagen peptide supplementation improved skin moisture and elasticity after only eight weeks.
A separate study found that collagen could lessen the severity of wrinkles in postmenopausal women’s faces, as the Journal of Medical Nutrition & Nutraceuticals reported.
4. Curcumin
Curcumin is one of the plant pigments and powerful chemicals found in turmeric and other related plants. The compound curcumin is responsible for the turmeric plant’s characteristic yellow color and therapeutic uses.
The benefits of curcumin on skin health have been extensively studied. Research in humans and animals has shown that curcumin has anti-inflammatory and anti-cancer properties. Curcumin can also provide the following benefits:
- Speed up wound healing
- Reduce psoriasis symptoms
- Treat scabies
- Lessen radiation-induced dermatitis
5. Fish Oil
The heart-healthy omega-3 fatty acids in fish oil also have strong anti-inflammatory capabilities. Omega-3 fatty acids in fish oil help reduce inflammation and shield skin from environmental aggressors, making it a top pick among skin-nourishing supplements.
The University of Manchester’s Dermatology Sciences Department issued a review stating that omega-3 fatty acids may provide the following:
- Protection from ultraviolet damage
- Maintain healthy skin
- Fight against skin cancer
Further research from California indicated that fish oil supplementation reduced inflammatory acne severity, confirming its usage for skin acne and breakouts.
6. Multivitamin
Complementing a balanced diet with a multivitamin that provides a variety of essential micronutrients, such as vitamins for:
- Skin repair
- Dry skin
- Skin elasticity
Most people take multivitamins to get nutrients and avoid nutritional deficiencies. These supplements include a variety of vitamins, minerals, and other substances that promote health.
Although multivitamins aren’t necessary for everyone, they can help those with special dietary requirements or on restricted diets. Vegans, vegetarians, dieters, and those who have had weight loss surgery can benefit from multivitamins.
7. Vitamin A
One of the initial defenses against skin problems like acne and aging is vitamin A. Taking a modest amount of vitamin A pills was useful in one study published in the Medical Archives, such as:
- Reducing moderate acne over three months
- Fighting signs of aging when applied directly to the skin
Because vitamin A can be poisonous and produce serious adverse effects like bone loss and congenital disabilities, retinoids, a topical vitamin A cream, are favored over oral doses. It’s best to get vitamin A from food sources or take supplements within the recommended daily allowance to avoid negative side effects. If you have any queries or concerns, it’s always best to contact a dermatologist.
8. Vitamin C
Vitamin C can neutralize free radicals and its ability to aid the following:
- Defend the body’s cells from oxidative stress and harm
- Protect against sun damage
- Induce collagen production to facilitate the healing of wrinkles
- Keep skin smooth and supple
Eating foods like citrus fruits and vegetables is your best bet for getting enough vitamin C. However, you can also take supplements or use a serum or lotion that contains vitamin C for your skin.
9. Vitamin D
Vitamin D is essential for the health of numerous bodily systems, including the skin. Due to its role in skin cell growth and maturation, vitamin D may be useful in treating specific skin disorders like psoriasis, according to emerging studies.
In addition, according to some research, approximately 41% of Americans may be deficient in vitamin D, so it’s clear that many people aren’t getting enough of this essential nutrient. But take note, vitamin D is good for:
- Glowing skin
- Bone health
- Immune function
So, if you don’t receive enough sun exposure or eat vitamin D-rich foods like salmon, cod liver oil, or tuna, you must consider taking a supplement.
10. Vitamin E
Dermatologists have relied on vitamin E for its many skin benefits for over half a century. Vitamin E is a mainstay in skin care and cosmetics due to its photoprotective qualities and ability to scavenge free radicals, which are detrimental to skin health.
Vitamin E and vitamin E oil have several uses, including improving skin health, but there is some evidence that they are also among the best vitamins for hair. After eight months, vitamin E supplementation enhanced hair growth by 34.5% in those losing hair.
Achieve Radiant and Glowing Skin
Including a vitamin supplement in your regimen may help maintain your skin’s radiance and smoothness since vitamins are essential to many parts of skin health. To get the most out of your supplement dollar, seek well-known products that include a few fillers.
Supplements are fantastic but shouldn’t replace a healthy diet and regular exercise for optimal skin and health. The case is particularly pressing regarding dietary sources of skin-specific vitamins and minerals.