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 Skin
Top 10 Supplements for Beautiful, Healthy, Glowing Skin: Vitamin A, Vitamin C, Collagen, Magnesium, Omega-3 Fatty Acid, Vitamin E, Vitamin D, Zinc, Calcium, Probiotics Share on X1. Vitamin A
Food Sources:
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.
Research:
- 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/
Caution/ Interactions:
- 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
Food Sources:
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.
Research:
- 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/
3. Collagen
Food Sources:
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.
Research:
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/ Share on X4. Magnesium
Food Sources:
Dietary sources, such as bananas, legumes, milk, whole grains, and some nuts.
Research:
- 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
Food Sources:
Found in fish, nuts, seeds, and some plant foods.
Research:
- 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
Food Sources:
Leafy greens, nuts, and sunflower seeds.
Very difficult to consume through diet because it’s not found in many foods.
Research:
- 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
Food Sources:
Include eggs, fish, organ meats, and certain fortified foods such as almond milk
Research:
- 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/
8. Zinc
Food Sources:
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
Research:
- 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/
9. Calcium
Food Sources: Cruciferous vegetables
Research:
- Regulating the skin’s functions: https://jamanetwork.com/journals/jamadermatology/article-abstract/549238?redirect=true
10. Probiotics
Food sources: fermented foods and beverages e.g. kombucha
Research:
- 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]
