Want a quick way to know what are the top 10 supplements for beautiful, healthy, glowing skin? Want to know the particular associated skin conditions these supplements can help that are backed up by research? Want to know what foods these vitamins and minerals are in?
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Top 10 Supplements for Beautiful, Healthy, Glowing SkinTop 10 Supplements for Beautiful, Healthy, Glowing Skin: Vitamin A, Vitamin C, Collagen, Magnesium, Omega-3 Fatty Acid, Vitamin E, Vitamin D, Zinc, Calcium, Probiotics Click To Tweet
1. Vitamin A
Retinol is in dairy products, meat, organ meats, and certain fortified foods.
Beta-carotene include many plant-based foods, such as carrots, leafy greens, and tomatoes.
- Improve acne and signs of aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6791161/
- May relieve red, inflamed areas on the skin: https://pubmed.ncbi.nlm.nih.gov/12230799/
- Supplemental vitamin A may cause side effects e.g. vomiting, headaches and dry skin: https://www.ncbi.nlm.nih.gov/books/NBK482362/
- Women who are pregnant or planning to become pregnant should avoid supplementing with high doses of vitamin A due to the risk of birth abnormalities: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2. Vitamin C: Ascorbic Acid
Vegetables and fruits e.g. broccoli, red peppers, citrus fruit, kiwi, tomatoes, and potatoes.
However easily lost in urine, so it’s ideal to consume Vitamin-C-rich foods throughout the day via fresh fruits and vegetables.
- Can improve skin health and appearance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
- Protects the skin against free radical damage from ultraviolet light, air pollution, and cigarette smoke: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/, https://pubmed.ncbi.nlm.nih.gov/12419467/
- May help dull skin, scarring, hyperpigmentation, or major acne breakout: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
- Helps boost collagen production for skin hydration and elasticity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
- Can help repair sun-damaged skin and aid in wound healing: https://pubmed.ncbi.nlm.nih.gov/10522500/
Collagen is sourced from the skin and bones of animals, primarily chicken, beef, and fish.
Collagen can also be found in some foods, including bone broth and gelatine.
Increase skin elasticity, boost skin collagen production, resulting in more youthful appearance: https://pubmed.ncbi.nlm.nih.gov/30681787/Collagen: Increase skin elasticity, boost skin collagen production, resulting in more youthful appearance: https://pubmed.ncbi.nlm.nih.gov/30681787/ Click To Tweet
Dietary sources, such as bananas, legumes, milk, whole grains, and some nuts.
- Help stabilize cortisol levels and improve acne: https://pubmed.ncbi.nlm.nih.gov/9794094/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/
- Minimize inflammation and enhance skin hydration: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
5. Omega-3 Fatty Acid
Found in fish, nuts, seeds, and some plant foods.
- Improves acne severity in people with moderate to severe acne: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543297/
- Reduce skin inflammation and dryness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037798/
- Protect the skin from damaging ultraviolet A (UVA) and ultraviolet B (UVB) rays from the sun: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0625.2011.01294.x
6. Vitamin E
Leafy greens, nuts, and sunflower seeds.
Very difficult to consume through diet because it’s not found in many foods.
- As a powerful antioxidant: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
- Significantly improved symptoms of atopic dermatitis: https://pubmed.ncbi.nlm.nih.gov/12010339/
7. Vitamin D
Include eggs, fish, organ meats, and certain fortified foods such as almond milk
- Improve the severity of acne and atopic dermatitis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4999291/, https://pubmed.ncbi.nlm.nih.gov/31405041/.
- Protective effect against premature skin aging caused by UV rays: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583884/
- Minimize skin inflammation following sun exposure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610950/
Grass-fed meat, oysters, nuts (sesame and pumpkin seeds), legumes (peas, and beans), and whole grains
You don’t want to go overboard with zinc because too much of it will put you at risk for copper deficiency
- Protecting the skin from UV radiation and oxidative damage: https://pubmed.ncbi.nlm.nih.gov/12358835/
- Helps mild to moderate acne: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-3083.2006.01884.x,https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/
- Healing of damaged skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/
Food Sources: Cruciferous vegetables
- Regulating the skin’s functions: https://jamanetwork.com/journals/jamadermatology/article-abstract/549238?redirect=true
Food sources: fermented foods and beverages e.g. kombucha
- Acne, rosacea, eczema, and premature ageing: https://www.sciencedirect.com/science/article/pii/S2352647515000155
More Information: Ultimate MOT Health Package
The best way to tell what vitamins, minerals, etc. would be ideal for you to take is to find out your deficiencies. This can be done by undertaking the Ultimate Health MOT. For further information, please go to [link]