Glowing, healthy skin is what most of us aspire to, especially in the summer. But with the change of season, there is usually a change in your skin, too. Your skin is your largest living organ and it relies on vitamins, minerals and antioxidants, as well as proteins, glucose and fats, to build a strong barrier against outside toxins and fend off damage from environmental assaults.
Supplements for healthy skin
Using natural products and moisturizing regularly are helpful, but your skincare routine is only half of it. While research on nutrition and skin health is in the early stages, scientists are learning that what you eat can help prevent, or at least reduce, age-related wrinkles and fine lines, sun-related skin damage and other skin problems. So, the old adage is true: it’s what’s inside that counts!
Here are the top five nutrients for glowing, healthy skin.
Omega 3 fatty acids help healthy skin cell membranes, which act as passageways for nutrients and barriers for harmful substances. Omega-3s may also help preserve collagen and reduce sun damage by subduing UV-induced inflammation. And increasing, omega-3 fat intake has been linked to an improvement in acne. Aim for 2 servings of fatty fish (salmon, herring, arctic char) per week. If fish isn’t for you, look at a good quality omega 3 supplement such as Pathway Super Omega-3, which is enteric-coated to prevent fishy burps!
Biotin is an important coenzyme that is involved in a number of processes in the body. It is a member of the B-vitamin family and an essential nutrient in human nutrition. Biotin has been widely used for nutritional support of healthy skin, hair and nails. All of the B vitamins work together and are best used by the body in a B-complex, which is why many B-complex supplements include a small amount of biotin in them.
3. Vitamin C
Vitamin C helps shield skin cells against free radical damage induced by UV light. It also plays a key role in forming and maintaining collagen, a protein that provides firmness and elasticity to skin. As we get older, collagen synthesis declines, which can increase wrinkles and fine lines. Eating red bell peppers is a great way to get vitamin C and other skin-loving nutrients into your diet.
4. Vitamin E
Vitamin E protects skin from free-radical damage, slowing aging. It helps widen blood vessels to bring oxygen and nutrients to the skin. Adults need 15 mg of vitamin E (alpha-Tocopherol) each day. Avocados, spinach and sunflower seeds are good sources of vitamin E. One ounce of sunflower seeds (about 1/4 cup) delivers 7.4 mg, nearly half a day’s worth. An ounce of sunflower seeds is also an exceptional source of linoleic acid and selenium.
4. Collagen peptides
Collagen is the most abundant protein in the body, and is the main component of connective tissue. It helps preserve the elastin in skin, which helps skin stay toned and supple. Collagen also gives tendons and ligaments their toughness. As we age, our body begins to produce less collagen. Collagen Peptides powder is rich in the amino acids glycine, proline, hydroxyproline and alanine, which help support collagen synthesis in our body, helping to strengthen and preserve joints and skin.
5. Green tea catechins
A study found that women who drank four cups of a green-tea beverage each day (versus a placebo drink) experienced less skin reddening after exposure to a small dose of UV radiation. Green-tea drinkers also had improvements in skin health, including hydration, elasticity and structure. The protective effect of green tea is attributed to potent antioxidants called catechins.
Do you want to learn more about skin health and supplements?
Our expert team at Village Green Apothecary is here to help! Contact us to set up an appointment or to speak with a consultant in person, over the phone, or through a virtual appointment. We look forward to hearing from you!
Photo from here, with thanks.