This post will look at 10 vitamins/supplements that are good for keeping your skin healthy and looking beautiful. Note that there are more than ten vitamins that are good for your skin I will just be talking about my favorite 10 that seem to work the best for me. Not all 10 are needed through supplement form.
Our Skin
Our skin is the largest organ in the human body. It’s composed of water, protein, fats, and minerals. It has multiple layers each with its’ own function. Our skin varies in texture and thickness dependent on the part of body it is covering.
Our skin is the only organ that is completely exposed to the elements. It’s also the only organ that we can care for both externally and internally. Think about it, when was the last time you washed your kidneys or put moisturizer on your heart?
The Importance of Internal & External Skin Care
Just as with all of our organs there are many factors that can have effects on them such as environment, stress, health issues, diet, unhealthy habits and more.
Caring for your skin both externally and internally is not just about vanity. Improper or neglect of skin care can lead to skin diseases, premature aging of the skin, thinning of the skin and more. Since your body works together the neglect of one area can lead to issues of other areas too.
The condition of our skin can have extending effects on how we perceive ourselves. If we look good, we feel good. If we feel good, we do good.
No Quick Fix Magic
There is no substitute for the base of good skin which is eating healthy, plenty of water, exercise, sleeping well and a positive mindset. The vitamins and supplements are not recommended in lieu of the previous listed basics they are in addition to. Sometimes it may be difficult to get all the proper nutrients we need from food alone. Whether it be the amount needed to consume, access to it or a preexisting medical condition, it is possible with a good base, knowledge and supplements to get the right nutrients for your skin to illuminate your healthy glow.
Before starting any new supplement or new routine always check with you doctor/health care provider. Always ask them the recommended amount for you and your health, needs, and circumstances.
Vitamin A
Vitamin A is a fat soluble vitamin that helps vision, immune function, reproductive health and body growth. The body does not produce vitamin A, so it does need to come from diet & supplements.
Skin Benefits: Anti-aging, acne prevention, evens hyperpigmentation, improves skin tone, lessens inflammation, moisturizing. Vitamin A is a member of the retinoid family.
Other Sources: Organ meats, fish, egg yolks, milk, cheese, leafy green vegetables, orange & yellow vegetables, tomatoes, mango, cantaloupe, papaya.
Vitamin C
Vitamin C is a water soluble vitamin with antioxidants, immune boosting properties, brain function and more. The human body cannot produce or store vitamin C on it’s own. This is why we need to consume it.
Skin Benefits: Boosts collagen production, reduces the appearance of early aging and dark spots, protects against sun damage and reduces redness. Vitamin C also brightens complexion, evens skin tone, and improves the appearance of fine lines and wrinkles.
Sources: Citrus fruits, cruciferous vegetables, red peppers, strawberries, kiwi, white potatoes, cantaloupe, tomatoes, papaya and guava.
Vitamin D
Vitamin D is a fat-soluble vitamin that your body can store for long periods of time. Vitamin D is an essential vitamin that helps regulate calcium and phosphorus in the body. It also plays a role in maintaining proper bone structure.
Skin Benefits: Decreases inflammation, protects the skin, improves cell turnover, strengthens skin elasticity, and has anti-aging benefits.
Sources: Sun exposure(always use sunscreen), oily fatty fish, raw shitake, oyster mushrooms, dairy products like milk, cheese, yogurt and whole eggs. Other sources include fish oils and dark chocolate.
Vitamin E
Vitamin E is a group of fat-soluble compounds with antioxidant effects that protect your cells and support your immune system.
Skin Benefits: Moisturizing, healing, brightening, protecting, anti-aging.
Sources: Nuts(almonds, hazelnuts, peanuts, peanut butter), seeds(sunflower, pumpkin), some oils(sunflower, safflower), fish(abalone, salmon, trout), sweet red pepper, butternut squash, avocado, mango and kiwi.
Biotin
Biotin is a water soluble B-complex vitamin that helps your body breakdown food into energy and supports your nervous system, liver, eyes, hair and skin.
Skin Benefits: Promotes Healthy Skin, Supports Skin Repair, Improves Skin Hydration, Reduces Skin Inflammation, and Supports Collagen Production.
Sources: Egg Yolks, legumes, nuts, seeds, liver, sweet potatoes, mushrooms, bananas, broccoli, yeast, avocados.
Collagen
Collagen is a type of protein that plays a crucial role in maintaining the structure and integrity of various tissues in the body. It’s the most abundant protein in mammals, making up about 30% of the total protein in the human body. Structure and Types Structure: Collagen is made up of long, fibrous proteins that form a scaffold to provide strength and support to tissues. These proteins are composed of amino acids, with glycine, proline, and hydroxyproline being key components.
Types: There are at least 16 types of collagen, but the most common types in the body are:
Type I: The most abundant type, found in skin, tendons, bones, and ligaments.
Type II: Found mainly in cartilage.
Type III: Present in skin, blood vessels, and internal organs.
Type IV: Located in the layers of the skin and other tissues.
Skin Benefits: Improves Skin Elasticity, Reduces Wrinkles and Fine Lines, Enhances Skin Hydration, Supports Skin Repair and Healing, Boosts Skin Density, Improves Skin Texture
Sources: Collagen levels naturally decrease with age, but there are ways to support and potentially boost collagen production. This includes: Consuming Collagen-Rich Foods: Bone broth, chicken skin, and fish are high in collagen. Taking Collagen Supplements: Hydrolyzed collagen supplements can be easily absorbed and may help improve skin health. Maintaining a Healthy Diet: Foods rich in vitamin C, amino acids, and antioxidants support collagen production. Protecting Your Skin: Sunscreen and other protective measures can help preserve existing collagen by preventing damage from UV radiation.
Vitamin K2
Vitamin K2 is a fat-soluble vitamin that plays a crucial role in regulating calcium metabolism in the body. It is mainly associated with bone and bone density. Loss of bone density also affects the appearance of skin giving that sallow look.
Benefits: Helps with skin repair and reduces the appearance of dark circles and bruises. It also plays a role in managing skin elasticity and firmness.
Sources: Leafy greens (kale, spinach), broccoli, Brussels sprouts, and fermented foods.
Hyaluronic Acid
Hyaluronic acid is a naturally occurring substance in the body that is widely known for its skin benefits, especially in the realm of hydration and anti-aging. It is found in connective tissues, skin, eyes, and joints.Its primary role is to retain moisture. It can hold up to 1,000 times its weight in water, making it incredibly effective at hydrating and plumping the skin.
Benefits: Intense Hydration, Improves Skin Elasticity, Enhances Skin Barrier, Soothes and Calms, Promotes Wound Healing.
Sources: Supplemental Hyaluronic Acid can be found in topicals, injections and capsule forms. Hyaluronic acid is not typically found in high amounts in most foods, but some foods contain nutrients that support the body’s natural production of hyaluronic acid. Those foods include: bone broth, soy products, root vegetables, leafy greens, nuts, seeds, fruits and fermented products.
Silica(Bamboo)
Bamboo silica, often derived from bamboo extract, is a natural source of silica—a mineral essential for maintaining healthy connective tissues, including skin, hair, and nails. Bamboo silica comes from the bamboo plant, particularly from its stems and leaves. Bamboo is one of the richest natural sources of silica, containing high levels of this mineral in its structure. Silica (also known as silicon dioxide) is a trace mineral found in various plants and is crucial for the synthesis of collagen and connective tissues.
Benefits: Supports Skin Health through Collagen Production and aiding in maintaining Skin Elasticity.
Strengthens Hair: Promoting Hair Growth and Shinier Hair. Strengthens Nails. Also supports bones, cartilage and joint flexibility.
Sources: Supplements are available in various forms, including powders, capsules, and tablets. These supplements provide a concentrated dose of silica. There are other sources of silica but bamboo silica is only available from bamboo, other than supplements you could try Bamboo Shoots, or Bamboo tea.
Omega 3 Fish Oil – Krill Oil
Omega-3 fish oil is a dietary supplement derived from the tissues of oily fish, such as salmon, mackerel, sardines, and herring. It’s rich in omega-3 fatty acids, which are essential fats that the body cannot produce on its own. Krill oil is a dietary supplement derived from tiny, shrimp-like crustaceans called krill, primarily harvested from the cold waters of the Antarctic. It is rich in omega-3 fatty acids, similar to fish oil, but offers some unique benefits. Krill contains Omega-3 Fatty Acids: Primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are beneficial for heart and brain health. In addition, Krill also has Astaxanthin: A powerful antioxidant that gives krill its reddish color and helps protect against oxidative stress.
Benefits: Both oils are beneficial for skin health, but they differ in their sources and some specific benefits. Fish oil is often more widely available and may be more effective for general omega-3 intake, while krill oil offers additional antioxidant properties.
Omega 3 Fish Oil offers Hydration: Helps improve skin moisture and hydration.
Anti-Inflammatory: Reduces inflammation, which can help with conditions like acne and psoriasis.
Anti-Aging: May improve skin elasticity and reduce the appearance of wrinkles.
UV Protection: Some studies suggest omega-3s can provide some protection against UV damage.
Kroll Oil offers Rich in Antioxidants: Contains astaxanthin, a powerful antioxidant that can help protect the skin from oxidative stress.
Better Absorption: Omega-3s in krill oil are bound to phospholipids, which may enhance absorption.
Anti-Inflammatory: Similar to fish oil, krill oil can help reduce inflammation, benefiting skin health.
Moisture Retention: Can also aid in maintaining skin hydration and reducing dryness.
Sources: Omega-3 Fish Oil – Fatty fish (e.g., salmon, mackerel, sardines), Fish oil supplements, Algal oil (a vegetarian source of omega-3s). Krill Oil – Small crustaceans known as krill, typically harvested from cold ocean waters and Krill oil supplements.
In conclusion, nurturing your skin from the inside out is just as important as the products you apply topically. Incorporating a variety of vitamins into your diet can lead to healthier, more radiant skin. From the antioxidant power of Vitamin C to the hydrating benefits of Vitamin E, each vitamin plays a unique role in supporting skin health. By focusing on a balanced diet rich in these essential nutrients, along with a proper skincare routine, you can achieve that glowing complexion you’ve always desired. Remember, consistency is key—so embrace these vitamins and watch your skin thrive!
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