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Maintaining healthy skin comprises a set of consistent habits, a balanced diet, along with your favorite skincare products.

In addition, beauty sleep has received its name for a very good reason. It has been proven that seven to nine quality hours of sleep per night make the skin look younger for a prolonged period.

Only when the above factors have been met is it time to start thinking about supplements.

Healthy Skin Supplements

The list of supplements linked to healthy skin is long, but generally speaking, those playing the most important part in skin rejuvenation are collagen, vitamin A, vitamin D, vitamin E and fish oil (omega 3s). Let’s see what each does in a bit more detail.

Collagen

Collagen is one of the most abundant proteins in the body and, as such, key to skin health. Collagen is often found in skincare products, as it proactively fights the effects of aging and promotes skin elasticity as a person grows older.

Vitamin A

Vitamin A protects the skin from acne and postpones aging in multiple ways. Specifically, Retinol (a derivative of vitamin A, or vitamin A1) is found only in foods of animal origin. If you happen to be a vegan, for example, you should consider taking vitamin A supplements. 

For all of their benefits, however, retinoids should be used with care. High amounts of vitamin A (and any other vitamin, for that matter) may do more harm than good.

Vitamin D

Vitamin D helps a number of skin conditions on top of regulating calcium absorption and bone growth. Because sufficient quantities can be rarely obtained from diet alone, many people suffer from low vitamin D levels.

Vitamin D doesn’t only help with bone growth. It also regulates the growth of skin cells, which is why everyone should consider taking supplements.

The role of Vitamin D in other processes is still being researched. Because it works as a hormone, unlike other vitamins, low vitamin D levels may cause serious health effects.

Vitamin E

Vitamin E is known to help an array of skin conditions. It is fat-soluble, which means it is found in most oils, nuts, dairy products, and meat. People having issues with digesting dietary fat should consider taking Vitamin E supplements. Vitamin E deficiency greatly affects the skin and the nervous system.

Because of the above-mentioned, Vitamin E has been used in dermatology for over 50 years.

There is hardly a skincare product without it, as it has been proven to help fight free radicals, protecting the skin from the UV rays in the process.

Fish Oil (Omega 3)

With all the hype revolving around this powerful anti-inflammatory, it is no wonder that fish oil has found its way into cosmetics.

Fish oil protects the skin from harmful UV rays and keeps it hydrated, all the while protecting it from various skin conditions, such as psoriasis.

Minerals

On top of essential vitamins, minerals also play a crucial role in maintaining healthy skin. Zinc, magnesium, and pycnogenol are often mentioned as most important, so let’s take a look at what they actually do for your skin.

Zinc

Our bodies don’t make zinc (see vitamin D above), which means it must be included in the diet or taken via supplements. Zinc helps fight UV radiation, operates as an antioxidant, regulates oil production in the skin, and protects the skin from numerous skin conditions, such as rosacea and eczema.

Magnesium

Magnesium synthesizes serotonin, thus regulating the stress hormones. The process helps the skin (and the bones) stay healthy.

Magnesium is considered an essential mineral, primarily found in the bones. It helps with calcium absorption and lowers the production of cortisol. In this way, not only does it help the nervous system, but it also stabilizes hormonal imbalances, which is the main cause of skin conditions.

Pycnogenol

Pycnogenol improves collagen and hyaluronic acid production. Similarly to collagen, it promotes skin elasticity and is considered a strong antioxidant. Pycnogenol helps a number of skin conditions, such as skin roughness. It also protects the skin from UV rays, reduces redness, discoloration, and melasma areas, and prevents photoaging.

These vitamins and minerals don’t necessarily need to come from supplements. With the exception of vitamin D and zinc, other elements mentioned above should be contained with a healthy diet. In simple English, you should eat lots of vegetables, fruit, proteins and omega-3 fatty acids.

Guest post thanks to Emily Woodman of Arya Derm, a dermatology practice and website.

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