Many of us invest a lot of time and money into our skincare products, hoping to solve issues like acne or dry skin. The thing is, no matter how diligent you are with your skincare, it’s only a temporary solution. If you want lasting results, you need to care for your skin from the inside out with proper nutrition. There are several supplements that will give you glowing, healthy skin and improve your overall health at the same time.
We all intend to eat healthy so that we can get all of the essential vitamins, minerals, and other nutrients we need from our diets, and we should try to do that. But, it’s not always realistic. Meeting all of your nutritional needs through diet alone every single day is challenging, to say the least. Our lives are busy. Shopping for and preparing healthy meals takes time, and we’re all bound to slip up at least once in a while, despite our best intentions.
The best supplements for glowing healthy skin should achieve two things. First, they should fill in the nutritional gaps in your diet so that your skin everything it needs for proper cell turnover and collagen production. Second, they should support your gut health and nourish your microbiome because gut health and skin health go hand-in-hand.
Best of all, the beauty supplements recommended below are all very affordable and available over the counter. You can purchase them individually, or you can get them in a custom vitamin pack delivered right to your door. How’s that for convenience?
The Best Supplements for Glowing, Healthy Skin from the Inside Out
1. Vitamin C
We recommend that you supplement your diet with 1,000 mg of Vitamin C per day for healthy skin. Not only does it boost your immune system, but it also supports enzymatic activity in your gut that is essential for healthy gut function… and healthy skin. Vitamin C plays an important role in DNA repair and may even prevent cancerous growths on the skin and in the body.
We lose vitamin C through urine each day, be sure to eat plenty of vitamin C foods lie tomatoes, citrus, kale, broccoli, and red peppers in addition to taking your supplement.
We all know that calcium is vital for healthy bones and teeth, but it’s also essential for organ health, and that includes the skin. Calcium is found your skin’s epidermis, and if you aren’t getting enough of it, your skin will be dry, thin, and fragile. In fact, being deficient in calcium also slows the shedding of old skin cells and the production of new ones. Cell turnover is crucial for glowing skin, so we recommend supplementing with 500 mg of calcium daily.
3. Trace Minerals
Trace minerals like zinc, selenium, and copper are essential for healthy skin. The only way to know if you’re getting enough of them in your diet is through a blood test at your doctor’s office. There’s no need to supplement them unless you’re deficient.
- Zinc is an important antioxidant that fights free radical damage. It may also reduce acne breakouts by supporting the immune system and fighting inflammation. It’s found naturally in legumes, seeds, and grass-fed meats, so you may not need to supplement it if you consume these items regularly.
- Copper peptides are added to skincare products to boost the production of elastin and collagen. Copper is even more effective when it’s taken orally. It also supports gut enzymes that are crucial for healthy eyes, hair, and skin. The best sources of copper in the diet are legumes, nuts, seeds, mushrooms, avocados, whole grains, and dark green leafy vegetables.
- Selenium is a trace mineral that protects other important antioxidants, like vitamin E. It can also help with inflammatory skin problems including psoriasis, eczema, and acne. Include more poultry, grass-fed beef, sardines, and Brazil nuts in your diet to up your intake of selenium naturally.
4. Vitamin E
Vitamin E is a fat-soluble vitamin that functions as an antioxidant in the body to prevent the damaging effects of free radicals. It also supports the immune system, metabolism, and cellular regeneration. It’s hard to get enough vitamin E in the diet because it’s not found in many common foods. It’s also depleted by UV damage. For healthy, glowing skin, supplement your diet with an additional 400 IU of vitamin E each day.
5. Vitamin D
Vitamin D is actually a hormone that is produced in the skin when it’s exposed to sunlight. It’s essential for a variety of body functions, including increasing calcium levels and bone health. Vitamin D also protects the body from free radicals and reduces inflammation, which are both important for healthy skin. There’s also evidence that vitamin D deficiency is linked to the development of melanoma. Taking a vitamin D supplement each day is a much better option than exposing your skin to sun damage to get your vitamin D each day. Most experts recommend taking 1,000 mg.
The most abundant peptide-protein in your skin and body is collagen. It is produced naturally by the body and undergoes a continuous cycle of breakdown and repair. As you age, collagen production slows day and your skin loses elasticity, resulting in fine lines and wrinkles. It’s tough to get enough collagen through diet alone because it’s found only in animal skin, bones, and connective tissues. Taking a collagen supplement can boost collagen production and slow the aging process.
Just about everyone can benefit from a probiotic supplement, especially if you don’t eat fermented foods. Probiotics are essential for a healthy immune system and gut, which controls the inflammatory process. Controlling inflammation is essential for improving conditions like acne, eczema, and rosacea. A strong immune system can also slow the aging process caused by UV exposure.
Omega-3 fatty acids contain DHA and EPA, which both support the production of collagen, which prevents fine lines and wrinkles. They also improve the overall appearance of your skin by regulating its moisture balance. Even more importantly, Omega-3s fight inflammation throughout the body, so they can help reduce the symptoms of inflammatory skin conditions such as acne, rosacea, and eczema.
We’re not suggesting that you give up your skincare routine because it plays an important part in your skin’s health. However, nourishing your skin from the inside out is the most effective way to achieve lasting results and relieve major skin issues, especially those related to inflammation. Filling in the gaps in your diet with these supplements will ensure that your skin has everything it needs to stay glowing and healthy, even when your hectic lifestyle gets the best of you.