There are many ways of improving your skin condition. One of them is obtaining recommended values for the supplements and vitamins that are scientifically proven to reduce imperfections, slowing down aging signs, boosting radiance and much more. We’ve outlined scientific findings for 8 of the best supplements for naturally healthy skin.ealthy skin.

 

The 8 best supplements for a naturally healthy skin

 

Vitamin A

Vitamin A analogues are often recommended by dermatologists and MD’s to patients with acne or psoriasis. Both topic and internal use can be effective. Both natural and synthetic vitamin A can help control inflammation in the skin, the amount of oil the skin produces, regulate the division and replication of skin cells, and reduce wrinkles. Furthermore, pro-vitamin A compounds from plants, such as beta carotene (found in carrots and sweet potatoes) accumulate in the skin when consumed, and can help protect against damage from too much sun.

With insufficient amounts of Vitamin A, dead skin can build up and clog the pores which triggers breakouts. Having normal Vitamin A levels help the body shed off dead skin cells and reduces the inflammation(2) in red skin areas.

Vitamin A is often known as the acne antagonizer since a study showed that patients with severe acne were found to have lower levels of Vitamin A(3).

Vitamin C

Vitamin C acts as an antioxidant that helps protect your body’s cells from being damaged by free radicals (harming compounds formed when your cells convert food into energy). Vitamin C also boosts your collagen production(4) which is the most prevalent protein in your skin. 

It helps to repair the skin after sun-damage(5), helps heal wounds(6) and last but not least has a strong and hydrating effect on dry skin(7).

Collagen 

Supplementing collagen may result in anti-ageing effects on your skin and help boost skin collagen production(8) as well as skin elasticity(9).

Often women typically lose 1-2 per cent of their body’s collagen every year starting from age 30 and later the rate will increase(10).

Magnesium

Magnesium is known for improving the skin’s overall appearance, especially for reducing acne and other skin conditions by lowering cortisol levels, improving cellular function and stabilizing hormonal imbalances. 

Magnesium deficiency is associated with higher levels of inflammation(11) and may reduce cortisol (a stress hormone)(12).

Zinc

Zinc is an essential mineral that plays an important role in many processes in the body. Together with copper, it forms the core of one the body’s major antioxidants SuperOxide Dismutase. Zinc supplementation may be effective in treating acne and other skin diseases(13), and acne patients have been found to have lower zinc status than controls(14).

Together with Vitamin C, Zinc is also proven to assist with the healing of damaged skin(15) and is also effective in treating a crusting scalp(16).

Omega-3

One of the most used supplements against psoriasis is Omega-3 fatty acids(17). That is because it has some of the best natural anti-inflammatories in the world. 

Furthermore, if you’re insufficient in Omega-3 it may lead to rough skin and dermatitis.

Omega 3 supplements during pregnancy may lower inflammation and reduce the offsprings risk of skin allergy (18)Omega 3 supplementation has been found to help skin hydration and protect against scaling and sensitivity(19).

Vitamin-E

Vitamin E have shown to be really effective at repairing sun damage from sunburns when taking in combination with Vitamin C. Furthermore, just like Vitamin C(29), it is also efficient in neutralizing free radicals since it acts as a powerful antioxidant(21) and improving the immune function and skin durability(22).

Vitamin D

Just like Vitamin E, Vitamin D can also be very beneficial if you have sun-damaged skin. It has been shown to help to heal the skin and address discolouration from sun damages(23). Low vitamin D levels has been associated with psoriasis and dermatitis and may be useful in their treatment(24)(25).

Vitamin D is still a new subject for research in regard to skin health, but preliminary findings are showing that a Vitamin D deficiency can be linked to being more prone to suffering from acne.

Recap

Many supplements have an effect on healthy skin, but it is always a good idea to seek consultation from your practitioner or a qualified skin specialist before supplementation. 

Some supplements can be harmful when taking too much, so always try to see if you can get all the nutrients you need through the diet from food – which is also the best source of nutrients. 

 

 

SOURCE
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  2. Reifen, R. Vitamin A as an anti-inflammatory agent. 2002
  3. Pappas, A. The relationship of diet and acne. 2009
  4.  Pullar, J.M., Carr, A.C., Vissers, M.C.M. The Roles of Vitamin C in Skin Health. 2017
  5. McArdle, F. Rhodes, L.E., Parslew, R., Jack. C.L., Friedmann, P.S., Jackson, M.J. UVR-induced oxidative stress in human skin in vivo: effects of oral vitamin C supplementation. 2002.
  6. Traikovich, S.S. Use of topical ascorbic acid and its effects on photodamaged skin topography. 1999
  7. Telang, P.S. Vitamin C in dermatology. 2013
  8. Song, H., Zhang, L., Luo, Y., Zhang, S., Li, B. Effects of collagen peptides intake on skin ageing and platelet release in chronologically aged mice revealed by cytokine array analysis. 2018
  9. Song, H., Zhang, L., Luo, Y., Zhang, S., Li, B. Effects of collagen peptides intake on skin ageing and platelet release in chronologically aged mice revealed by cytokine array analysis. 2018
  10. Ganceviciene, R., Liakou, A.I., Theodoridis, A., Makrantonaki, E., Zouboulis, C.C. Skin anti-aging strategies. 2012
  11. Nielsen, F.H. Effects of magnesium depletion on inflammation in chronic disease.. 2014
  12. Held K., Antonijevic I.A., Künzel H., Uhr M., Wetter T.C., Golly I.C., Steiger A., Murck H. Oral Mg2+ supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002;354:135–143. doi: 10.1055/s-2002-33195.
  13. doi.org/10.1007/s40257-019-00484-0
  14. https://doi.org/10.3109/15569527.2013.808656
  15. Gupta, M., Mahajan, V.K., Mehta, K.S., Chauhan, P.S. Zinc Therapy in Dermatology: A Review. 2014
  16. Ikeda, M. Arata, J. Isaka, H. Erosive pustular dermatosis of the scalp successfully treated with oral zinc sulphate. 1982
  17. Balbás, G.M., Regaña, M.S., Millet, P.U. Study on the use of omega-3 fatty acids as a therapeutic supplement in treatment of psoriasis. 2011
  18. Klemens C, Berman D, Mozurkewich E. The effect of perinatal omega‐3 fatty acid supplementation on inflammatory markers and allergic diseases: a systematic review. BJOG 2011;118:916–925.
  19. Skin Pharmacol Physiol 2011;24:67–74. https://doi.org/10.1159/000321442
  20. Erberlein-König, B., Placzek, M., Przybilla, B. Protective effect against sunburn of combined systemic ascorbic acid (vitamin C) and d-alpha-tocopherol (vitamin E). 1998
  21. Rizvi, S., Raza, S.T., Ahmed, F., Ahmad, A., Abbas, S., Mahdi, F. The Role of Vitamin E in Human Health and Some Diseases. 2014
  22. Han, S.N., Adolfsson, O., Lee, C.K., Prolla, T.A., Ordovas, J., Meydani, S.N. Vitamin E and gene expression in immune cells. 2004
  23. Scott, J.F., Das, L.M., Ahsanuddin, S., Qiu, Y., Binko, A.M., Traylor, Z.P., Debanne, S.M., Cooper, K.D., Boxer, R., Lu, K.Q., Oral Vitamin D Rapidly Attenuates Inflammation from Sunburn: An Interventional Study. 2017
  24. Barrea, L., Savanelli, M.C., Di Somma, C. et al. Vitamin D and its role in psoriasis: An overview of the dermatologist and nutritionist. Rev Endocr Metab Disord 18, 195–205 (2017). https://doi.org/10.1007/s11154-017-9411-6
  25. Skin Pharmacol Physiol 2018;31:74–86 https://doi.org/10.1159/000485132