Nourish Your Skin from the Inside Out
Our skin is our largest external organ and yet somehow often overlooked when it comes to thinking about keeping it healthy. When it comes to skin issues, many make the mistake of trying to treat it at the surface level when the actual solutions start internally. Having great skin isn’t just about treating it well on the outside, it's also about the nutrition in your body.
There is so much more that your skin needs below the surface to maintain its well-being. Taking care of it isn’t simply a matter of keeping it looking good, there are a number of essential vitamins needed for healthy skin. Want that glow? Then get ready to nourish your epidermis from the inside out. We’ve done all the research to narrow down exactly what you need to get your skin looking and feeling its best.
External Factors That Affect Skin Health
There are many things that affect the health of our skin. Some of the non-dietary primary factors are pretty straight forward. Getting the glowing skin of your dreams is all about balancing internal and external factors. First and foremost there is sun. Wearing sunscreen and staying out of the sun when the UV is 5 or higher is important even if you aren’t easily sunburned. Ultraviolet rays can wreak havoc on skin and often times the damage shows up years later in the form of sunspots, discoloration, or even cancerous moles.
Not smoking is another way to make sure your skin will be as healthy as possible. Smoking or even being around second-hand smoke often causes skin cell damage and deterioration that is not reversible. Nicotine makes blood vessels contract––narrowing them and reducing oxygen flow and nutrients to skin cells. In addition to being bad for your health overall, smoking can cause premature aging on the skin and lead to a leathery look. Just another reason to stop smoking!
The other main external factor to consider when it comes to your skin health is managing your stress levels. Stress causes our hormone levels to rise including adrenaline and cortisol. Cortisol causes an increase in oil production which leads to clogged pores, and can trigger acne and eczema breakouts. Before you get to the vitamin supplements for glowing skin, make sure to take some time to calm down and relax everyday.
10 of the Best Skin Nutrients & Supplements That Will Change Your Life
1. Vitamin E
Vitamin E is one of the most powerful antioxidants for your skin that can help fight the signs of aging. As a fat-soluble vitamin it has anti-inflammatory properties and can help replenish what you’ve lost over the years.
- Natural Vitamin E production levels may slow for a few reasons
- UV exposure
Vitamin E can easily be found in many foods, but is also available as an over-the counter supplement. This is an essential vitamin needed for healthy skin, so consider getting pure vitamin e supplement in addition to eating the following:
- Broccoli, spinach, and green veggies
2. Vitamin C
Vitamin C foods or vitamins are great supplements for cell renewal. It helps improve skin texture, tone, and reduce signs of aging. Some studies have shown that topical vitamin C may be just as effective (if not more) than the ingested vitamin.
Vitamin C can easily be found in high concentrations in specific fruits and vegetables,but is also available as an over-the counter supplement. Making sure your multi vite has enough vitamin C will help ensure your skin looks great in addition to to eating the following:
- Citrus fruits
Probiotics are more than just buzz-worthy for the gut, they also can help save your skin. As tiny microbial-sized living organisms they help keep your skin’s natural biome balanced and healthy. Both topical and ingested probiotics have been proven to boost skin health. Thats because these “good bacteria” actually eat the bad bacteria on your skin and in your body to prevent skin afflictions like acne flair-ups. The best probiotic supplement for skin is anything with multitudes of live cultures and usually require being refrigerated. You can also find a few foods that are rich in probiotics:
Biotin is a type of water-soluble, B complex vitamin that helps boost healthy skin, hair and nail production. You can find it naturally in many different types of foods like:
There is also a growing number of biotin supplements that make you look younger out there. While results can be hard to track, using B vitamins daily can bring a noticeable difference. These are some of the top vitamin supplements for glowing skin.
Also referred to as phytochemicals, these plant-based nutrients aid in providing your body and skin with it needs to thrive. There are hundreds of different categories of phytonutrients; and some common ones include flavonoids, coumarins, catechins, carotenoids like lutein. It's easiest to find these in an all-in-one greens powder or over the counter supplement. The amount of plants and greens you’d have to consume daily in order to make sure you are getting a wide range of phytonutrients.
Beta carotene is one of the primary phytonutrients that boosts skin health. Here are a few foods that contain healthy doses of beta carotene:
- Sweet potato
6. Fish Oil
Fish oil is an omega-3 fatty acid that is the best oil supplement for skin. It supports healthy, glowing skin as well as gut and brain health. In addition to maintaining skin’s homeostasis, it has also shown to improve the barrier function to help prevent topical infections (like acne) and proven to be good vitamins for younger-looking skin. That’s thanks to fish oil’s anti-inflammatory effects to help battle the effects of UV exposure. Unsurprisingly, you can only get these nutrients from eating fish, like salmon, mackerel, and tuna. While flax seeds and chia seeds also contain omegas, it’s best to make sure you are getting enough everyday either through eating fish or taking supplements.
7. Vitamin A
Vitamin A is one of the most essential nutrients for glowing skin. It's also on the list of dermatologist recommended supplements for acne. After it's ingested, it’s turned into retinol in the liver, stimulating new cell turnover in your skin, which can keep skin looking firm, plump, and young. As far as supplements for cell renewal, it is also a choice vitamin to use topically because it absorbs easily when applied topically. That's why you may notice it more and more in skin care creams or cleansers. While it's included in most multivitamins, Vitamin A is not as common as a stand-alone supplement. That’s because it’s found in many healthy foods like:
- Leafy greens
8. Hyaluronic Acid
The results of recent studies have led this winner to become a premium ingredient in many skin care products. So what’s all the hype about? Hyaluronic acid is naturally produced by the body, mostly found in your skin, connective tissues, and your eyes. Its main function is to help your body retain water. Hydrated skin = happy skin. The result of using hyaluronic acid is that it makes skin more plump and firm, a great choice for supplements that make you look younger.
Supplements are often necessary for this one because it’s found in very animal-based foods, like bone broth.
Collagen is the most abundant protein in the body, and it’s responsible for keeping your hair, skin, bones, muscles, and nails looking and feeling their best. The body naturally produces collagen, but production slows as we age. Ultimately a lack of collagen slowly leads to joint, muscle and skin’s deterioration.
There are a few foods naturally rich in collagen:
- Egg whites
The key to getting enough collagen to make a difference is finding the best collagen supplement for skin. Taking the best collagen powder daily is what can lead you to feeling younger, recovering faster. Over time you will slowly see a difference, here’s more on what to expect.
Ashwagandha is a supplement naturally derived from the ashwagandha plant. This has long been used in Eastern medicine as a health and wellness powerhouse thanks to its naturally antibacterial and antimicrobial properties. It has been shown to help boost natural collagen production levels. As a natural anti-inflammatory it may aid in reducing symptoms of auto-immune skin disorders like psoriasis or dermatomyositis. Because it is systematically removed from the ashwagandha plant, it is primarily found in supplements––like greens powders or special capsules.
Get Healthy, Radiant Skin with the Best Supplements for Skin
Skin health isn’t just about external protection and nourishment, it's about finding an optimal balance between your skincare routine, supplements, and keeping external stressors at bay. It’s also about supporting your skin with a healthy, balanced diet. However sometimes your nutrition may need a little boost to cover any gaps. That’s where skin supplements come into play.
The best collagen supplement for skin are those that are bovine, and offer multiple types––not just I or II. Research suggests that collagen peptides are best for you because they are more easily digested. Transformation Protein’s complete collagen protein is a multi-collagen type 1 & 3 blend that contains your daily dose needed to maintain radiant healthy skin and joints.