As we age, our skin changes. We might notice wrinkles, fine lines, and sagging skin. Vitamin deficiencies can also contribute to poor skin health. So, to help keep our skin looking its best, we can turn to vitamins and supplements.
Here are the best vitamins and minerals that promote good skin health, based on scientific evidence, plus some good supplements that can help keep your skin looking good.
Vitamin A
Vitamin A is a fat-soluble vitamin that helps the skin to stay soft and supple. Vitamin A is essential for healthy skin cell turnover, meaning it can help to keep your skin looking youthful and radiant. It also helps to keep the skin’s surface smooth by reducing the number of dead skin cells.
Vitamin A is a powerful antioxidant that helps to protect your skin cells from free radical damage. It also helps to boost collagen production, which in turn can help to reduce the appearance of fine lines and wrinkles.
If you're after an anti-aging skincare routine, incorporating a vitamin A serum or cream into your regime is a great place to start.
Recommended vitamin A supplement: Pure Encapsulations Vitamin A. The vitamin A in this product is sourced from cod liver oil and synthetic vitamin A palmitate.
Vitamin B
Vitamin B is not a single vitamin, but rather a complex of eight water-soluble vitamins that play an important role in cell metabolism. Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin) are essential for the proper functioning of your nervous system, digestive system, skin and eyes.
Vitamin B3, also known as niacin, particularly promotes healthy skin. Niacinamide, a form of vitamin B3, is often used in topical skin care products because it can help to improve skin texture, increase hydration and reduce the appearance of fine lines and wrinkles. Niacinamide can also help to reduce the redness and inflammation associated with acne.
Vitamin B5, also known as pantothenic acid, is another vitamin that is beneficial for your skin. Pantothenic acid helps to regenerate new cells and tissues, making it essential for wound healing. It also helps to keep your skin moist and supple by reducing water loss through the skin.
Vitamin B6 is important for the synthesis of collagen, which is a key structural protein in the skin. Vitamin B6 can also help to reduce inflammation.
Vitamin B7, also known as biotin, is essential for the maintenance of healthy skin, hair and nails. Biotin deficiency can lead to dry, scaly skin, brittle nails and hair loss.
Vitamin B9, also known as folate or folic acid, is important for the synthesis of DNA and RNA. It is also necessary for the proper development of the neural tube in fetuses. Folate deficiency can lead to birth defects such as spina bifida.
Vitamin B12 is important for the formation of red blood cells and the maintenance of a healthy nervous system. Vitamin B12 deficiency can cause anemia, fatigue and neurological problems.
While all of the vitamins in the B complex are important for good skin health, vitamin B3, B5, B6 and B12 are particularly important. You can get these vitamins from food sources or from supplements. If you take supplements, it is important to choose a high-quality product that has been third-party tested for purity and potency.
Recommended vitamin B supplement: Pure Encapsulations B-Complex Plus. This supplement will not only promote good skin health but will also support your nervous system, vascular system, cardiovascular system, and energy metabolism.
Vitamin C
When it comes to skin health, vitamin C is a true powerhouse. This vitamin can help improve skin texture and skin tone by stimulating collagen production. Collagen is a protein that gives skin its plumpness and elasticity. Vitamin C can also help reduce the appearance of wrinkles and fine lines, making it one of the best vitamins for skin.
In addition to its anti-aging benefits, vitamin C is also known for its ability to brighten the complexion. If you suffer from dull, lifeless skin, adding a vitamin C serum to your beauty routine can help. Vitamin C can also help reduce the appearance of dark spots and hyperpigmentation.
Vitamin C also helps to protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, including those in the skin.
This nutrient is readily available in supplement form, or you can get vitamin C by eating foods like oranges, strawberries, bell peppers, and broccoli.
Recommended vitamin C supplement: Liposomal Vitamin C by Dr. Mercola. This supplement provides 1,000 mg of vitamin C per serving and utilizes liposomal technology for increased bioavailability.
Vitamin D
Vitamin D is often called the "sunshine vitamin" because it's produced in your skin in response to sunlight. Vitamin D is a fat-soluble vitamin that plays a number of important roles in your body, including:
- Helping your body absorb calcium
- Keeping your bones, muscles, and teeth healthy
- Boosting your immune system.
If you don't get enough sun exposure or if you have dark skin, you may be at risk for vitamin D deficiency. Vitamin D may also help reduce inflammation and keep your skin looking its best.
Research suggests that vitamin D may also have additional benefits for your skin. For example, one study found that people with psoriasis who took vitamin D supplements had an improvement in their symptoms. Additionally, vitamin D has been shown to protect against ultraviolet (UV) radiation damage and reduce the risk of skin cancer.
You can get vitamin D through certain foods, such as fatty fish, eggs, and fortified milk and cereals. And of course you can also take vitamin D supplements.
Recommended vitamin D supplement: Vitamin D Supreme by Designs For Health. Vitamin D3, as well as vitamin K and the MK-7 form of vitamin K2, are all present in this supplement. Vitamin D and K are helpful for individuals who do not get enough sun or dietary sources of these vitamins.
Vitamin E
Vitamin E is a fat-soluble vitamin that plays a role as an antioxidant in the body. It helps to protect cells from damage caused by free radicals. Free radicals are molecules that can cause cell damage and lead to conditions like heart disease and cancer.
Vitamin E has also been shown to help protect the skin from damage caused by ultraviolet (UV) radiation from the sun. It may also help to reduce the appearance of fine lines and wrinkles and improve overall skin texture. Vitamin E also helps prevent dry skin.
Vitamin E is found in many foods, including vegetable oils, nuts, and green leafy vegetables. It is also available as a supplement in many different forms, including capsules, liquids, and creams. It is important to choose a product that contains natural vitamin E, as this form is more easily absorbed by the body.
When using a cream or lotion, be sure to apply it to clean, dry skin. You may also want to consult with a dermatologist to find the best product for your skin type.
Recommended vitamin E supplement: Natural Vitamin E-400 by NOW. This powerful vitamin E supplement provides 400 IU of vitamin E in the form of mixed tocopherols. If you prefer a topical vitamin E cream, we recommend NOW's Vitamin E cream with 28,000 IU of natural Vitamin E.
Vitamin K
Vitamin K is a nutrient that is often overlooked when it comes to skincare, but it is actually very important for maintaining healthy skin. Vitamin K helps to promote blood clotting and wound healing, which are both essential for keeping your skin looking its best. Vitamin K also helps to reduce the appearance of bruises and dark circles under the eyes.
When it comes to using vitamin K for skin care, there are a few different ways that you can do so. Vitamin K can be found in foods like leafy greens, Brussels sprouts, and broccoli. You can apply a topical cream or ointment that contains vitamin K directly to your skin, or you can take a supplement in pill form. If you choose to take a vitamin K supplement, you should look for one that contains both vitamins K1 and K2. Vitamin K2 is the form of vitamin K that is most easily absorbed by the body, so it is the most effective form to take for skin care purposes.
You should also make sure that you take your vitamin K supplement with food to help your body absorb it more effectively.
Recommended vitamin K supplement: Super K by Life Extension. This vitamin K supplement provides vitamin K1 and two unique forms of vitamin K2.
Collagen
Collagen is a protein that helps to keep skin looking youthful and supple. As we age and our bodies produce less collagen, our skin naturally starts to lose its elasticity and firmness and we start to see typical signs of aging such as wrinkles and sagging skin.
That's where collagen supplements come in. By taking a collagen supplement, you can help to increase the amount of collagen in your body, which can then help to reduce the appearance of wrinkles and improve skin elasticity.
You can get collagen from foods like bone broth, fish, and eggs. You can also take it in supplement form.
Recommended collagen supplement: Hydrolyzed Collagen by Douglas Labs. Collagen peptides, Hyaluronic Acid (HA), HydroPeachTM Ceramides, and collagen builders enhance skin health by increasing collagen synthesis, moisture retention, and skin elasticity.
Omega-3 Fatty Acids
Omega-3 fatty acids are often touted for their benefits to heart health, but they also have a number of benefits for your skin.
For one, omega-3 fatty acids can help to reduce inflammation. This is important because inflammation can lead to a number of skin problems, including acne, eczema, and psoriasis.
Omega-3 fatty acids can also help to keep your skin hydrated. This is because they help to maintain the skin's natural oil balance. When your skin is properly hydrated, it looks and feels softer and smoother.
Lastly, omega-3 fatty acids can help to protect your skin from the sun's harmful UV rays. This is important because too much sun exposure can lead to premature aging and skin cancer.
So, if you're looking for a way to improve your skin health, add some omega-3 fatty acids to your diet. You can find them in fish oil supplements or by eating fatty fish like salmon, tuna, and sardines.
Omega-3 fatty acids can be found in foods like flaxseeds and chia seeds. You of course can also take them in supplement form.
Recommended Omega-3 fatty acids supplement: Omega 3 Platinum by Zahler. This high quality supplement contains 3,000 mg of Omega 3 fatty acids derived from Algae and Alaskan Pollock fish from certified, sustainably managed US fisheries.
Zinc
Zinc is an essential mineral that helps keep your skin healthy. It plays a role in wound healing, and it also fights inflammation and helps protect your skin from the sun’s harmful ultraviolet (UV) rays. A lack of zinc can lead to a condition called acrodermatitis enteropathica, which causes rash, diarrhea, and other symptoms.
Zinc is found in many foods, including beef, poultry, oysters, and beans. You can also get it from supplements. The recommended daily allowance (RDA) for zinc is 8 milligrams (mg) for women and 11 mg for men.
If you have a zinc deficiency, your doctor may recommend a zinc supplement. They may also recommend that you use a topical (applied to the skin) zinc product, such as a cream or ointment.
Recommended zinc supplement: Zinc Supreme by Designs For Health. This supplement is made with chelated minerals by Albion Advanced Nutrition, the leader in mineral technology. The minerals and B vitamins in Zinc Supreme are very well tolerated and very well absorbed.
Copper
Copper is an essential mineral that plays a vital role in many important processes in the body, including energy production, iron metabolism, and collagen synthesis. This mineral is also necessary for the production of melanin, which gives our skin its natural coloration.
Copper is also important for healthy skin. This mineral helps to keep the skin looking young and elastic by promoting the production of collagen, the protein that gives skin its structure, and by preventing damage from free radicals.
Copper supplements are available in a variety of forms, including pills, powders, and liquids. You can also get your daily dose of copper by eating foods that are rich in this mineral, such as beef liver, oysters, dark chocolate, and cashews. If you're looking for a topical way to reap the benefits of copper, try using a cream or lotion that contains this mineral.
Recommended Copper supplement: Copper Bisglycinate by Thorne. This supplement provides 2 mg of copper bisglycinate chelate, a well-absorbed form of copper.
Turmeric
Turmeric has been shown to be beneficial to your skin in a number of ways. For one, turmeric can help to reduce inflammation. Inflammation is a major cause of many skin conditions, such as acne, eczema, and psoriasis. By reducing inflammation, turmeric can help to reduce the severity of these conditions.
In addition, turmeric can help to brighten your skin. If you have dull or lifeless skin, turmeric can help to give it a healthy glow. Tumeric can also help to reduce the appearance of wrinkles and fine lines.
Finally, turmeric is a powerful antioxidant. Antioxidants help to protect your skin from damage caused by free radicals. Free radicals are unstable molecules that can cause damage to your cells. By protecting your cells including skin cells from free radical damage, turmeric can help to keep your skin looking young and help you maintain healthy skin.
If you are interested in finding a vitamin or supplement that contains turmeric, there are a few things to keep in mind. First, make sure that the product is made with pure turmeric. Second, look for a product that contains a high concentration of turmeric. Third, if you prefer a topical product, be sure to choose a product that is designed for use on your skin.
Recommended Turmeric supplement: Organic Turmeric by Banyan Botanicals. Each tablet contains 500 mg of turmeric root (Curcuma longa).
Other Notable Skin Products
Beaute Infinie Creme
Beaute Infinie Creme by GeroNova Research is a natural, deeply penetrating skin cream that helps to deliver vital nutrients, antioxidants, cell rejuvenators and natural moisturizers to the skin cells. It is free of animal fats, mineral oils, artificial fragrances, SLS (Sodium Lauryl Sulfate) and other harsh sulfates. Beaute Infinie Creme, with R-lipoic acid, helps to improve the appearance of fine lines, wrinkles, uneven skin tone, loss of firmness, and loss of radiance. It is perfect for men too.
Beaute Infinie Creme incorporates cutting edge technology and research in the quest to produce the best skin care product to resolve skin problems and provide rejuvenation of new, healthy skin cells.
Skin, Nails & Hair 2
The nutrients in Skin, Nails, and Hair 2 help to support your skin from the inside out. Vitamins A, C, E and B6 help to nourish your skin, while biotin, zinc and selenium help to strengthen it. Carrots, organic oranges, organic nettle leaf and organic brown rice provide additional nutrients that support healthy skin.
Skin Balance
Skin Balance by Health Concerns is also sometimes referred to as "Dr. Fung's Oldenlandia Herbal Supplement". The herbs in Skin Balance help to detoxify the liver, cleanse the blood, and eliminate heat and dampness from the body. These actions help to reduce skin inflammation and support normal skin function.
The herbs in Skin Balance also help to smooth bowel movements and purge toxins from the body, which can help to clear up acne and other skin conditions. Finally, the herb Tang kuei helps to nourish the blood, which in turn can help to heal and repair the skin.
Zedoaria Tablets
Zedoaria Tablets (Hua Yu Xiao Ji Pian) from Seven Forests can help improve the complexion and make the skin more radiant. It can also help to diminish wrinkles, fine lines and age spots. This skin health product can also help to hydrate, nourish, and increase the elasticity of the skin.
Conclusion
As you can see, there are a variety of vitamins, minerals, and supplements that can benefit your skin. And there are many high quality and safe products on the market today that can help to improve the appearance of your skin as well as help to hydrate and nourish your skin.
And don't forget that one of the best and easiest ways to provide your skin with the vitamins and minerals it needs is through a healthy diet and lifestyle.
