Maintaining healthy and radiant skin is a top priority for many individuals, leading to the booming global skincare industry. While using skin care products can enhance the appearance of your skin, it’s important to recognize that your diet and lifestyle also play crucial roles in skin health. While consuming a nutritious diet rich in beneficial foods is essential for healthy skin, some individuals question whether supplements, such as vitamins, minerals, and fatty acids like fish oil, can contribute to improved skin appearance.
In this article, learn the real ingredients that are scientifically proven to promote skin health and how to get the best glowing skin
Collagen
Collagen supplements are widely popular among those seeking healthier skin, with many individuals incorporating them into their daily routines, such as adding collagen to their coffee or taking collagen capsules.
The impact of collagen supplements on the skin is still being studied by scientists, but there is some evidence suggesting that they can enhance certain aspects of skin health, including reducing wrinkle depth, improving elasticity, and increasing hydration.
Fish oil (omega-3 fatty acids)
The health and wellness community often touts the numerous benefits of omega-3-rich fish oil. These essential fatty acids have been shown to have positive effects on heart health and can help alleviate joint pain. But what about their impact on skin appearance?
Omega-3 fats play crucial roles in maintaining skin function, and a deficiency in these fats can have adverse effects on the skin and even lead to skin disorders. Research indicates that omega-3 supplements can be beneficial for individuals with skin conditions such as atopic dermatitis, psoriasis, acne, and skin ulcers. Additionally, omega-3 supplements may offer protection against skin cancers.
Vitamin C
Vitamin C is an essential nutrient for maintaining healthy skin, as it plays a crucial role in collagen production and provides protection against UV rays. When there is a deficiency of vitamin C, it can lead to impaired wound healing, collagen formation issues, and other negative effects on the skin.
While many people use topical vitamin C treatments to enhance their skin’s appearance, there is also evidence to suggest that taking vitamin C supplements can have benefits. Supplementing with vitamin C has been shown to increase collagen production, and a higher dietary intake of vitamin C has been associated with improved skin appearance.
Biotin
Biotin, a B vitamin found in many hair, skin, and nail supplements, is often believed to promote glowing skin and strong hair. However, there is no scientific evidence to support the notion that biotin supplements benefit the skin, hair, or nails, or improve skin appearance unless there is a biotin deficiency.
Biotin deficiency is uncommon, and generally healthy individuals who maintain a balanced diet do not typically require biotin supplements. This is because biotin is naturally present in various foods like eggs and oats, and it is also produced by gut bacteria.
Multinutrient supplements
Multivitamins can be beneficial for individuals who have insufficient intake of micronutrients in their diet. However, whether you need multivitamins specifically for skin health is still a subject of discussion. Some studies suggest that supplements containing a combination of vitamins, minerals, and other ingredients may help improve common skin issues like dryness and dullness, but this may vary among individuals.
Probiotics
Probiotics are commonly used to promote gut health, which in turn is important for maintaining healthy skin. Imbalances in the gut microbial community, known as dysbiosis, can contribute to various skin issues including acne and rosacea. Probiotic supplements have been shown to support individuals with these conditions by helping restore a healthier balance of gut bacteria. However, achieving gut balance is a complex process that involves factors beyond just taking a probiotic.
Diet, lifestyle, sleep quality, and stress levels are among the many factors that influence gut health and, subsequently, skin health.
Vitamin E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant, preventing the production of free radicals when fat is oxidised. Apart from its antioxidant role, vitamin E plays a part in immune function, cell signalling, gene expression regulation, and potentially other metabolic processes. It is actually a group of fat-soluble compounds with unique antioxidant properties. Vitamin E is challenging to obtain through diet as it is not present in many foods (although sunflower seeds and some nuts are sources). Additionally, UV exposure depletes vitamin E levels rapidly.
Conclusion
Research suggests that supplements like collagen, vitamin C, and multivitamins can potentially enhance specific aspects of skin appearance such as hydration and wrinkles. Probiotics and omega-3s may be beneficial for individuals with skin conditions like acne. However, it’s important to note that dietary supplements are generally not necessary for maintaining healthy skin, even as you age.
To promote healthy skin from within, it’s best to prioritise a nutrient-rich diet that includes plenty of fruits and vegetables. Additionally, maintaining hydration, getting sufficient sleep, avoiding smoking, and moderating alcohol intake are crucial steps to support skin health.
