While it’s easy to take for granted, your skin is a huge asset to the body. It functions as the first defense against disease and infection and protects internal organs from injuries. And when your skin is in good health, the protective barrier is at its strongest.
To keep the skin looking, feeling, and working well, it’s important to nourish it from the inside. A balanced and nutritious diet is important for ensuring you get the necessary vitamins for skin health. Sometimes, it can also be helpful to support healthy eating with skin supplements.
Below, we explore the most important vitamins, minerals, and nutrients to include in your skincare regime.
Do I Need a Healthy Skin Care Supplement?
Skincare supplements aren’t magic pills that will clear up all your skin issues. They are essentially just spruced-up vitamins. Typically, they are a blend of vitamins, minerals, herbs, or botanicals, as well as any other natural ingredients that can support healthy skin.
Ideally, skincare supplements will give your body an extra dose of all the essential nutrients it needs to support its daily functioning and replace any nutritional deficiencies. However, most people already get the necessary nutrients beneficial to the skin by following a healthy diet.
Furthermore, using supplements is not a sufficient replacement for a healthy diet. You cannot spend the day eating trash and expect a supplement to reverse the damage. The fact is, eating a nutritious diet rich in vitamins is the best way to support smooth, glowing, and healthy skin. Regular exercise, drinking enough water, and high-quality skincare products can also be helpful. A healthy body supports healthy skin.
That said, skincare supplements may be helpful for some, especially those with nutrient deficiencies. Aging and some health issues can cause our naturally occurring vitamins and proteins to diminish, and supplements help replenish the loss and support the body’s building blocks.
However, it’s vital to ensure you’re buying high-quality supplements containing the right vitamins from a reputable source. The supplements market is self-regulated, so it’s up to customers to ensure they’re doing their own research. Not every supplement is a good choice. There is a lot that goes into making a supplement safe and effective. Look for brands that clearly display their ingredients and nutrition facts. Knowing what ingredients a product should contain is key.
What Are the Best Skin Care Supplements?
Not all vitamins affect skin health. Moreover, different vitamins have different benefits; therefore, you need to consider your reason for using skincare supplements.
For instance, vitamin A is a powerful antioxidant and may have anti-aging properties. Similarly, vitamin E is also often touted for its effectiveness at minimizing signs of aging.
When it comes to keeping the skin healthy and youthful, here are the most important nutrients to nourish your body with.
Protein is a key building block of skin tissue. When you consume protein, your body converts it into amino acids and reuses it to make other proteins, like collagen and elastin. By helping boost the natural production of these proteins, the skin maintains a firm and youthful appearance.
Collagen is naturally present in the skin and helps prevent it from sagging. But as we age, collagen production slows down. Therefore, many of us need a collagen boost.
Certain amino acids have potent antioxidant properties that help protect cells from damage.
Amino acids can also help soothe the skin and diminish fine lines and wrinkles. Certain amino acids have potent antioxidant properties that help protect cells from free radical damage, which can be caused by numerous things, including UV rays.
Vitamin A is often touted to fix wrinkles, sunspots, and acne. As such, it’s added to many skincare products, like sunscreen, moisturizer, and anti-aging creams.
The skincare benefits of vitamin A are linked to its retinol content – the vitamin’s preformed, or active, form. Here are a few of the ways retinoids may benefit the skin:
- Reduce fine lines and wrinkles by boosting the production of collagen
- Alleviate acne by removing dead skin cells
- Improve skin tone by supporting the production of new blood cells
- Reduce signs of UV damage like sunspots and hyperpigmentation
One 2011 study reports that those with higher vitamin A levels in their skin tend to look younger than those with lower vitamin A levels.
Vitamin C is one of the most in-demand ingredients in skincare today. It’s a potent antioxidant that neutralizes free radicals and supports the skin’s natural regeneration process. As a result, it can help the body repair damaged skin cells.
Moreover, vitamin C is a well-known skin brightener and is one of the gold standards for evening skin tone and boosting radiance.
Vitamin E is a nutrient with anti-inflammatory and antioxidant properties. It has moisturizing and healing benefits and can aid in various kinds of cell restoration, from sun damage to healing support for burns and scars.
Typically, vitamin E goes hand in hand with vitamin C, and many vitamin C serums contain vitamin E as well. It helps stabilize vitamin C, and the two work together to strengthen cell walls.
Zinc is an essential mineral that supports numerous bodily functions, including healing wounds and boosting the immune system. It’s essential for maintaining overall health, and a deficiency can cause several skin conditions like rashes and wounds.
Moreover, zinc has anti-inflammatory properties, so it may help alleviate some of the redness and itchiness associated with acne. It may also help minimize the appearance of acne scars.
The outer layer of the skin holds significantly more zinc than the layer underneath. Ensuring your body gets adequate amounts of the mineral can support the growth of new, healthy skin cells.
Selenium is a mineral essential for our health. It plays a crucial role in regulating metabolism and ensuring the proper function of the thyroid gland. It’s also associated with skin health, especially acne.
As an antioxidant, selenium helps reduce oxidative stress by keeping free radicals at bay.
Research suggests that selenium plays a vital role in immunity and inflammation. Moreover, as an antioxidant that works to protect other antioxidants, it helps reduce oxidative stress by keeping free radicals at bay.
Therefore, if you live in a place where oxidative stress on your skin is particularly high (such as exposure to extreme pollution levels and heavy sun) selenium could be especially useful.
The best way to absorb vitamin D is via sun exposure. Although basking in the sun for hours can accelerate skin aging, maintaining healthy vitamin D levels can help prevent skin from premature aging.
Additionally, research suggests that sunlight and topical application of vitamin D can help manage certain forms of psoriasis.
What Vitamins Are Good for Your Skin?
Vitamins are key to maintaining healthy skin. If you eat right and lead a relatively healthy lifestyle, you’re on the right track to maintaining radiant and glowing skin.
Eating nutrient-rich foods, using topical products containing vitamins, and taking skincare supplements can all be useful in supporting skin nutrition.
Above, we have explored the most important vitamins, minerals, and other essential nutrients to include in your diet for skincare. Vitamin C and E work together to repair damaged cells, with vitamin E being particularly useful at healing scars, burns, and other wounds. Vitamin A has anti-aging properties and can also improve skin tone and help with acne.
The best skincare supplements will contain a combination of vitamins and other nutrients beneficial to skincare. However, it’s important to understand that different vitamins may have different uses. Therefore, when deciding what vitamins are good for your skin, you need to consider what you’re hoping to achieve.
For instance, if you struggle with acne, zinc and selenium are of particular importance, while vitamin C is great for supporting radiant and glowing skin. Vitamin D may help with certain dry skin conditions, like eczema and psoriasis.
Final Thoughts: Best Vitamins for Skin | What Vitamins and Minerals to Take for Skin Care
Eating a balanced and nutritious diet is key to ensuring your skin gets the vitamins it needs to maintain a youthful, radiant, and healthy appearance. Some of the best skincare vitamins include vitamin A, C, and E, all of which can also be applied topically via creams, serums, and other skincare products.
If you’re unsure if you’re getting sufficient amounts of the vitamins, minerals, and other nutrients discussed in this article through your diet, speak to your doctor. Vitamin deficiencies can lead to certain skin issues, and dietary supplements may be helpful in these situations.