Top 5 Natural Supplements for Healthy Skin

5. Stress

Chronic stress can affect your overall health, including that of your skin. This is because high-stress levels trigger the release of hormones like cortisol, which has been shown to increase oil production on the skin. This can cause acne breakouts or exacerbate conditions like eczema and psoriasis. 

Managing stress through relaxation techniques like meditation, exercise, or pursuing hobbies can help maintain healthy skin.

6. Hydration

Proper hydration plays a vital role in maintaining healthy-looking skin from within. Dehydration can cause dryness, flakiness, irritation, and impaired barrier function, which may lead to other issues like acne or eczema.

Ensure you drink enough water daily and consider using a moisturizer suitable for your skin type to lock in moisture.

Common Natural Supplements for Healthy Skin:

1. Omega-3 Fatty Acids:

Omega-3 fatty acids are a type of polyunsaturated fats that cannot be produced by our bodies naturally; hence we need to obtain them through dietary sources or supplements. 

The three main types of omega-3s include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). While EPA and DHA primarily come from animal sources, ALA is found in plant-based sources such as flaxseed or chia seeds.

Omega 3 fatty acids offer numerous health benefits, including promoting a healthy cardiovascular system, enhancing cognitive health, and promoting healthy skin.

Here is how omega-3 fatty acids can boost skin health:

• Moisturizes and Nourishes: Omega-3s help maintain the integrity of the cell membrane in your skin, allowing it to retain moisture effectively. This results in improved hydration levels and reduced dryness or flakiness.
• Reduces Inflammation: Inflammatory skin conditions like acne, psoriasis, and eczema can be distressing. However, studies suggest that omega-3s possess anti-inflammatory properties that can alleviate symptoms associated with these conditions by reducing inflammation markers.
• Boosts Collagen Production: Collagen is a vital protein responsible for maintaining the elasticity and firmness of your skin. Omega-3 fatty acids promote collagen production, thereby improving skin resilience, reducing fine lines, and preventing premature aging.
• Protects Against Sun Damage: While sunscreen is crucial for shielding our skin against harmful UV rays, omega-3 fatty acids offer an additional line of defense against sun damage. Research suggests that these healthy fats have photoprotective effects, which reduce inflammation caused by excessive exposure to sunlight while minimizing DNA damage – ultimately helping prevent premature aging signs like wrinkles or age spots.

Food sources: Chis seeds, flax seeds, Brussel sprouts, walnuts, hemp seeds, and seaweed.

2. Vitamin C

Renowned for its numerous health benefits, this essential nutrient boosts our immune system and plays a crucial role in maintaining youthful and vibrant skin.

Here are some incredible benefits of vitamin C as a natural supplement for skin health.

• Powerful Antioxidant Properties: Vitamin C is an antioxidant powerhouse that protects the skin from free radicals caused by environmental factors like pollution, UV rays, and stress. These harmful molecules can damage collagen fibers leading to premature aging signs such as wrinkles and fine lines.
• Boosts Collagen Synthesis: As mentioned above, collagen is a protein responsible for maintaining skin elasticity and firmness. However, collagen production naturally declines as we age, resulting in sagging or dull-looking skin. Vitamin C works by stimulating the formation of new collagen fibers. Regular intake of vitamin C supplements can enhance overall collagen levels, helping you maintain plump and youthful-looking skin.
• Evens Out Skin Tone: Vitamin C possesses natural brightening properties that can help fade dark spots, hyperpigmentation, sun spots, or acne scars over time. This wonder nutrient inhibits melanin production (the pigment responsible for skin coloration) by suppressing tyrosinase activity—a key enzyme involved in melanin synthesis—resulting in a more even-toned complexion.

Food sources: Citrus fruits (oranges, lemon, grapefruit), cherries, strawberries, tomatoes, and cruciferous vegetables (broccoli, brussels sprouts, cabbage).

3. Vitamin E

Vitamin E is a powerful antioxidant that plays a crucial role in maintaining good health.

Here is how vitamin E can improve the health and appearance of your skin.

• Powerful Antioxidant: As mentioned earlier, vitamin E is an effective antioxidant that fights against free radicals. By neutralizing these damaging molecules, it helps prevent collagen breakdown – the main structural protein responsible for maintaining firmness and elasticity in your skin.
• Reduces Inflammation: Vitamin E possesses anti-inflammatory properties that assist in calming irritated or inflamed skin in acne or eczema. Regular application of vitamin E oil can soothe redness and alleviate discomfort associated with these ailments.
• Promotes Wound Healing: Due to its ability to stimulate blood circulation and cell regeneration, vitamin E aids in speeding up wound healing processes on the skin’s surface. 
• Sun Damage Protection: While not a substitute for sunscreen, studies have shown that when applied topically before sun exposure, vitamin E can provide some protection against UV-induced damage.

Food sources: Nuts and seeds!

4. Probiotics

Probiotics are natural supplements that have gained popularity in recent years, not only for their potential benefits in promoting gut health but also for their positive effects on the skin.

These friendly bacteria can be found in various forms, such as capsules, powders, or even incorporated into skincare products like creams and serums.

So how do probiotics work to improve the skin?

• Balancing the skin microbiome: Probiotics help restore a healthy balance of bacteria on the skin’s surface by inhibiting harmful bacterial growth. This helps reduce inflammation and conditions like acne and eczema.
• Strengthening the skin barrier: Our skin acts as a protective barrier against external aggressors. Probiotics play a significant role in strengthening this barrier by enhancing its function and preventing moisture loss. As a result, it promotes smoother and more hydrated skin.
• Soothing inflammation: Probiotics have anti-inflammatory properties that can calm irritated or inflamed skin conditions caused by pollution, stress, or harsh skincare products.
• Enhancing wound healing: Studies suggest that certain probiotic strains accelerate wound healing processes due to their ability to promote cell regeneration and minimize scar formation.
• Protecting against premature ageing: By reducing oxidative stress, which contributes to early ageing signs like wrinkles and age spots, probiotics can aid in preserving youthful-looking skin.

Food sources: Yogurt (preferably unsweetened); kefir; sauerkraut; kimchi.

Zinc for Acne-Prone Skin: 

Zinc is an essential mineral that plays a crucial role in various bodily functions. It helps support the immune system, promotes wound healing, and aids in DNA synthesis. 

When it comes to skincare, zinc offers several benefits that make it an excellent option for those with acne-prone skin.

• Anti-inflammatory properties: Acne is primarily caused by inflammation in the skin’s pores. Zinc possesses anti-inflammatory properties that help reduce redness and swelling associated with pimples.
• Oil regulation: Excess oil production contributes to clogged pores and the formation of acne. Zinc helps regulate sebum production, keeping your skin’s oil levels balanced and preventing breakouts.
• Antibacterial effects: Acne-causing bacteria thrive in a low-oxygen environment, such as clogged pores. Zinc has antimicrobial properties that help kill these bacteria, reducing the likelihood of new blemishes forming.
• Healing properties: Zinc aids in wound healing by promoting cell regeneration and collagen synthesis. This means it can help fade post-acne marks or scars faster while preventing further skin damage.