Having clear and glowing skin promotes an overall sense of health and well-being. Proper skincare goes beyond just using cleansers and moisturizers. What you put into your body also affects the health and appearance of your skin. Vitamins and supplements can nurture your skin from the inside out. Here are some of the top vitamins and supplements for optimal skin health.
Vitamin C For Collagen Production
Collagen provides the structure that keeps skin firm and elastic. It’s also necessary for healing wounds. Vitamin C is essential for collagen production. It acts as an antioxidant that protects against free radical damage. Getting enough vitamin C is important for youthful, wrinkle-free skin.
Citrus fruits, red peppers, and strawberries are excellent dietary sources of vitamin C. For a concentrated dosage, try a vitamin C supplement. Look for vitamin C as L-ascorbic acid, the most readily absorbable form. The recommended daily intake is 75-90 mg for adult women and 90-120 mg for adult men.
Vitamin E To Hydrate And Soften Skin
Vitamin E is a powerful antioxidant that hydrates, softens, and protects the skin. It neutralizes damage from UV exposure and pollution that ages skin. Vitamin E speeds up cell regeneration for faster healing. It can reduce scarring, wrinkles, fine lines, and acne outbreaks.
Nuts, seeds, spinach, broccoli, and avocado provide vitamin E naturally. For supple skin, take a vitamin E supplement with mixed natural tocopherols. The daily recommended intake for adults is 15 mg.
B Complex Vitamins For Healthy Skin Cells
The B group of vitamins nurtures the skin by promoting cell growth and health. B vitamins help produce collagen and elastin that keep skin firm. They assist in new skin cell production and encourage cell renewal. B vitamins also reduce dryness, flaking, redness, and acne.
B vitamins are found in chicken, fish, eggs, whole grains, potatoes, and seeds. Many take a B complex supplement for all the skin benefits. The recommended daily intake of B2 is 1.1-1.3 mg, B3 is 14-16 mg, B5 is 5 mg and B7 is 30 mcg for adults.
Omega-3 Fatty Acids To Retain Moisture
Omega-3s nourish skin and help it retain moisture. They make skin more elastic, reducing fine lines and wrinkles. Omega-3s also calm inflammation that causes acne, eczema, and psoriasis. The fatty acids in omega-3s protect the skin against sun damage as well.
Fatty fish like salmon and tuna are excellent sources of omega-3s. Taking a fish oil supplement provides anti-aging and hydrating omega-3s. For healthy skin, get 500-1000 mg combined EPA and DHA omega-3s daily.
Organic Multivitamin
A complete multivitamin specially formulated for adult skin can provide all the essential nutrients in one supplement. Look for an organic multivitamin with vitamins A, C, and E plus B complex vitamins. It should also have zinc, selenium, and antioxidants that benefit the skin.
An organic multivitamin for adults tailored for skin health has the ideal combinations and doses. Just one pill covers the key vitamins and minerals for glowing skin. It’s more convenient than taking separate supplements. Always follow the dosage on the label when taking a multivitamin.
Probiotic For Skin From The Inside
Probiotics balance bacteria in the gut to positively influence the skin. They calm inflammation, neutralize toxins and optimize nutrient absorption for skin health. Probiotics also hydrate and protect the skin by supporting collagen production.
Look for a probiotic with strains like Lactobacillus and Bifidobacterium that improve skin. Aim for at least 10 billion colony-forming units (CFUs) per serving. Take the probiotics daily for clean, radiant skin. Yogurt with live cultures also provides skin-friendly probiotics.
Zinc For Acne Treatment
Zinc has strong anti-inflammatory properties that can treat and prevent acne breakouts. It regulates oil production, helps wounds heal faster, and combats bacterial overgrowth. Zinc also protects against UV damage and aging due to its antioxidant effects.
Oysters contain more zinc than any other food. Supplements usually provide zinc as zinc gluconate, zinc sulfate, or zinc acetate. The recommended daily intake of zinc for adult women is 8 mg and for men is 11 mg.