5 Supplements for Healthy Skin

Glowing, healthy looking skin is a result of genetics, lifestyle habits, what you put on your skin, and what you put in your body. Unfortunately, winter can leave your skin a little dry, red and flaky. Using natural products and moisturizing regularly are helpful, but your skin care routine is only half the battle. These five supplements can help your skin look softer and more radiant.

1. Omega 3: Omega-3 fatty acids are needed for healthy cell membranes, helping your skin remove waste and lock in moisture. They lower inflammation and may reduce signs of aging. Foods that are high in omega-3s include walnuts, chia, flax and hemp seeds, oily fish such as salmon, Arctic char and trout. If you don’t like fish or have certain health conditions such as coronary heart disease, you may need omega-3 dietary supplements for skin and overall health.
2. Vitamin C: This powerful antioxidant is one of the key healthy skin vitamins, since your body uses it to make collagen, which supports skin elasticity and healing. Foods that are rich in vitamin C are bell peppers, citrus, strawberries, kiwi fruit, pineapple and cauliflower. Have five servings of fruits and veggies daily and you’ll get more than double the amount of vitamin C most people need for good health! If you can’t meet this goal, vitamin C may be a helpful vitamin supplement for healthy skin.
3. Zinc: Zinc helps regulate oil glands, an important way to keep skin clear and soft naturally. This nutrient may also help repair skin damage. Oysters, poultry, whole grains, nuts and seeds are all sources of zinc. Zinc is found in most multivitamin/mineral supplements, so a multivitamin for skin health can be a simple place to start.
4. Vitamin E: Vitamin E is one of the best vitamins for skin, helping protect it from free-radical damage that is associated with aging. It helps widen blood vessels to bring oxygen and nutrients to the skin. Include avocado, wheat germ, sunflower seeds, almonds and spinach in your diet to get this important nutrient. Taking a vitamin E supplement will help meet your needs, if the foods above aren't part of your diet.
5. Selenium: Selenium is one of the important minerals for skin, and it may help protect skin cells from damage. Foods rich in selenium are Brazil nuts, whole grains, poultry, seafood and eggs. Selenium and vitamin E, one of the most beneficial vitamins for skin, work together to help protect against free-radical damage. Consult with a health care practitioner before taking any new oral supplements for skin health.

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The Case for a Multivitamin

Zinc is found in most multivitamin/mineral formulas. Many also include vitamin C, vitamin E and selenium, which means four of these five nutrients can show up in one daily tablet. Omega-3s are the exception. They usually come as a separate fish oil or algae oil softgel. Multivitamins for skin health won't replace a colourful plate. Think of it as a backup for the days your diet falls short. The multivitamins good for skin are usually the simple ones, with amounts close to the daily value rather than mega-doses. More isn't always better, especially with zinc and selenium.

Choosing the Best Supplements for Your Skin

To find the best natural, foundational supplements for skin health, begin by analyzing your diet, and then seek out the deficiencies. To quickly identify those, answer the following questions: - Do you consume salmon or trout weekly? If not, an omega-3 is definitely something to consider. - Do you eat 5 portions of produce daily? If not, a dose of vitamin C might be just the thing to fill in those nutritional gaps. - Are you currently taking a multivitamin? Make sure you check the labels to avoid doubling up on things like zinc, vitamin E and selenium. - Are you currently taking any medications? Certain supplements can interfere with these, so it’s best to double-check first. A few individuals also supplement with collagen. According to a 2019 randomized, placebo-controlled trial, collagen supplementation improved skin hydration, elasticity, roughness, and density. Lastly, you should be using sunscreen. Research has shown that regular sunscreen use may help slow visible skin aging, so keep it in your daily routine. At Village Green Apothecary, our practitioners can look at your diet, medications and current supplements with you. Together, we can choose healthy skin supplements tailored to your needs.

Daily Amounts Worth Knowing

More isn't always better. Here's what the National Institutes of Health lists as daily needs for adults, along with the upper limits you shouldn't go past: - Vitamin C: 75 mg for women and 90 mg for men. Upper limit 2,000 mg. - Zinc: 8 mg for women and 11 mg for men. Upper limit 40 mg. - Vitamin E: 15 mg. Upper limit 1,000 mg from supplements. - Selenium: 55 mcg. Upper limit 400 mcg. Brazil nuts are very rich in selenium. If you eat them every day and also take a supplement with selenium, you could go over the limit. Be sure to check with your healthcare practitioner for the correct dosage, especially if you take more than one product.

Herbal and Natural Supplements for Skin

Not all skin supplements come in the form of a multi-vitamin. There are omega-3s, vitamin C, zinc, vitamin E and selenium, all natural supplements for skin health, and all have food sources that you can eat before you take them. Some people also try herbal supplements for clear skin. But herbs can interact with medications, just like vitamins and minerals can. Bring the label to your healthcare practitioner before you begin.

Frequently Asked Questions

How does vitamin C help support skin health and elasticity?

Vitamin C is a powerful antioxidant and one of the essential vitamins for skin health. Your body uses it to make collagen, and collagen helps support skin elasticity. You can get vitamin C from bell peppers, citrus, strawberries, kiwi fruit, pineapple and cauliflower. Five servings of fruits and veggies a day gives you more than double what most people need. If you can't meet that goal, a vitamin C supplement may help.

What role does zinc play in keeping skin clear and soft?

Zinc helps regulate your oil glands, which is an important way to keep skin clear and soft naturally. It may also help repair skin damage. Oysters, poultry, whole grains, nuts and seeds are all good sources. Zinc is found in most multivitamin/mineral supplements, so a simple multi can be an easy place to start. Check your labels so you don't double up, since more isn't always better.

How does vitamin E protect skin from aging damage?

Vitamin E helps protect your skin from free-radical damage, which is associated with aging. It also helps widen blood vessels, so oxygen and nutrients can reach your skin. Selenium works together with vitamin E to help protect against free-radical damage. Avocado, wheat germ, sunflower seeds, almonds and spinach are good food sources. If these foods aren't part of your diet, a vitamin E supplement can help you meet your needs.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.