Essential supplements for healthy, glowing skin

You might have heard the fun fact that skin is your body’s largest organ, so it makes sense that what happens inside of your body would also be reflected on its outer layer, aka the epidermis. Healthy looking and feeling skin is dependent on a variety of factors, from your genetics to your environment, but if you want to get glowing from the inside out, these are the best vitamins to take for healthy skin.

Collagen

Collagen is a naturally occurring protein, and one of the essential building blocks of your body’s skin, hair, nails, bones, and ligaments. If your skin were a home, collagen would be its foundation; this essential protein gives your skin structure, strength, and elasticity by working with your cells’ fibroblasts in your dermis to repair cellular damage and create new cell growth. It’s a large contributing factor to plump, youthful looking skin.

Your body’s collagen production decreases as you age, starting in your mid-twenties. For women, collagen production drops rapidly during menopause, alongside estrogen, another contributing factor for smooth, radiant skin. Decreased levels of collagen can cause your skin to sag, and leads to fine lines and wrinkles. 

To maintain youthful levels of collagen in your skin, make sure to protect your existing skin cells from damage by wearing sunscreen, maintaining a balanced diet, and limiting your intake of substances like nicotine. Alongside lifestyle changes, you can also easily incorporate a collagen supplement into your daily routine. Collagen supplements are available in pill and powder form, and can be taken with meals or  mixed into a beverage when in powder form. 

Vitamin C

Vitamin C is an ascorbic acid and an essential antioxidant. Its anti-inflammatory powers are essential to the healthy functioning of our bodies, including our immune system and the appearance of our skin. As an antioxidant, Vitamin C neutralizes or reduces cellular damage caused by stress, poor diet, sun exposure, and even air pollution. No wonder it’s a popular ingredient in skincare products: it has a proven ability to fight free radicals and prevent skin damage. Vitamin C serums have been shown to reduce the appearance of fine lines and dark spots, and can even reduce damage from ongoing sun exposure when paired with sunscreen.

However, people with sensitive skin might experience redness or irritation when applying a Vitamin C serum, and instead opt for a supplement. When taken as a supplement, Vitamin C can help support collagen production and reduce the impact of free radicals and inflammation in the body that show up on your skin. You’ll also get the added benefits of Vitamin C’s immune boosting properties, and an increase in free radical fighting substances like glutathione. Since Vitamin C is not naturally occurring and must be consumed every day to maintain optimal levels of it in the body, a supplement is a sure fire way to make sure you’re getting enough of this powerful antioxidant on a daily basis.

Omega 3s

Omega 3 fatty acids are found throughout our body as an essential part of our cells’ protective membranes. Maintaining an optimal level of Omega-3s contributes to healthy brain, heart, cognitive, and immune function, among others. And because Omega-3s are such a vital part of cell health, they also play a factor in the health and appearance of your skin by maintaining your skin’s lipid barrier. This barrier helps the skin retain water, contributing to the appearance of plump and healthy looking skin. 

Omega-3 fatty acids must be consumed via food or supplements. They’re prevalent in the Mediterranean diet, which focuses on fatty fish and nuts, but they’re also found in foods like avocados and soy beans. A supplement is the best way to ensure that you’re maintaining optimal levels of Omega-3 fatty acids in your body. Look for a supplement that contains EPA and DPA, the two essential acids that make up Omega-3s, and are sourced from high quality fish oils. If you’re a vegetarian, supplements made from algal oil are also available.

Biotin

A B-complex, also known as vitamin B7 or vitamin H, Biotin helps your body break down food into energy across your cells. It plays a key role in the production of keratin, a protein that forms the structural basis of hair, skin, and nails, and is necessary for the renewal of skin cells. Biotin also works to synthesize fatty acids — like Omega 3s — to maintain the healthy functioning of the skin barrier.

Biotin is easily found in a well balanced diet, and can be consumed via meats, eggs, fish, seeds, nuts, and some vegetables. Biotin deficiencies, while rare in the United States, can cause brittle skin, hair, and nails, so some clinicians recommend a daily biotin supplement to support healthy skin.

What supplements should you take for your skin?

We get it: between everything your skin needs to look its best, finding the right balance of products and supplements can feel like a full time job. It’s likely that you don’t need to take every supplement under the sun to get the results you want. 

Discover what your skin and body truly need with our Aging Wellness Assessment. Working 1:1 with a licensed clinician, you’ll discover the root causes behind your most frustrating skin related symptoms, alongside common aging related concerns like low energy, decreased libido, and weight gain. Our team will create a customized plan for your unique needs, ranging from supplements to prescriptions and in-clinic treatments, to help you meet your goals while feeling and looking your best. Book a free consultation today.