Many individuals place a high importance on maintaining beautiful, healthy skin, which is why the skin care market is rising globally.
Although utilizing skin care products like moisturizers, serums, and eye creams can help enhance the appearance of your skin, your food and way of life also have a big impact on the health of your skin.
While maintaining a wholesome diet rich in nutrient-dense foods is essential for having good skin, some individuals are curious as to whether taking supplements such as vitamins, minerals, and fatty acids like fish oil will enhance the appearance of the skin.
In this post, I’ll dispel some popular skin care myths while explaining what the evidence says about utilizing supplements for skin health.
You’re not alone if you faithfully put a scoop of collagen in your coffee every morning or take a collagen supplement every day in the hopes that it would improve the condition of your skin.
One of the most well-known supplements advertised to those who seek better skin is collagen.
Although there is still much to learn about how collagen supplements work on the skin, there is some evidence to suggest that they may aid with wrinkle depth, elasticity, and moisture, among other elements of skin health.
Although collagen supplements have been demonstrated in certain trials to provide skin advantages, scientists caution Trusted Source that media and marketing claims are sometimes overblown.
Therefore, while collagen supplements are by no means a fountain of youth, consuming collagen routinely may aid with some elements of skin health. Additionally, collagen supplements are risk-free and unaffiliated with any negative effects.
2. Fish oil (omega-3 fatty acids)
The health and wellness community is abuzz with talk about how versatile fish oil high in omega-3s is. Omega-3 fatty acids have been demonstrated to improve health in a variety of ways, including by improving joint discomfort and heart health (Reliable Source).
But can they make your skin seem better?
Omega-3 fatty acids are essential for healthy skin, and under-consuming them can damage your skin and potentially result in skin conditions.
According to research, omega-3 supplements may be helpful for those who suffer from skin problems such atopic dermatitis, psoriasis, acne, and skin ulcers. Supplementing with omega-3 fatty acids may also help prevent skin cancer.
However, other from their ability to reduce acne, there isn’t much proof that omega-3 supplements enhance the real look of skin.
Because of this, there isn’t enough evidence to support taking omega-3 supplements if your only objective is to improve the appearance of your skin, even though they may be an effective treatment for skin conditions like acne and psoriasis and can benefit the health of the heart, brain, and other organs.
3. Vitamin C
Since vitamin C is essential for the creation of collagen and aids in UV protection, it is vital for healthy skin.
This is why vitamin C shortage causes problems with collagen synthesis, delayed wound healing, and other adverse consequences on the skin.
Many individuals use topical vitamin C products to enhance their skin’s look, but may vitamin C pills also be beneficial to the skin?
There is some proof that taking vitamin C supplements encourages the formation of collagen. Additionally, research from Trusted Source indicates that enhanced skin look may be linked to dietary vitamin C consumption.
Additionally, according to some research, taking vitamin C pills coupled with other minerals like zinc and collagen may reduce the appearance of wrinkles and dryness in the skin.
To determine if vitamin C on its own is useful at enhancing skin look, additional thorough research are still required.
However, vitamin C pills are secureTrusted Source and may provide additional advantages for the cardiovascular system, immunological system, and cognitive function.
Additionally, they are a wonderful option for elderly folks and other people who frequently consume inadequate levels of vitamin C in their meals.
One of the key components of the majority of supplements for healthy hair, skin, and nails is the B vitamin biotin.
Even while many individuals swear by biotin for healthy skin and strong hair, there isn’t any proof that biotin supplements enhance the look of the skin, hair, or nails unless you genuinely have a biotin deficit.
A very small percentage of people lack enough biotin.
Supplements like Trusted Source and biotin are often not required for persons who eat a balanced diet and are generally healthy. That’s because your gut flora and a number of foods, like oats and eggs, both contain biotin.
Biotin supplements can interfere with crucial lab tests like thyroid function testing, therefore they are not simply unnecessary for enhancing skin health. Particularly during emergencies, the meddling may be harmful.
Therefore, don’t squander your money on biotin pills in the hopes of enhancing the appearance of your skin unless you have a purpose to do so.
5. Multinutrient supplements
Do you need multivitamins for healthy skin? Multivitamins might be useful for persons who don’t obtain enough micronutrients via their diet.
According to some study, some people may benefit from supplements that contain combinations of vitamins, minerals, and other components in order to alleviate common skin issues including dryness and dullness.
According to a 2019 study involving 50 women between the ages of 35 and 65, those who took a supplement for 12 weeks that included a combination of vitamins, minerals, fatty acids, and other ingredients saw significant improvements in their skin’s dullness, dryness, pigmentation, and overall appearance compared to those who took a placebo.
People who are deficient or insufficient in specific nutrients that affect skin health, such as vitamin C, vitamin A, certain B vitamins, and zinc, may benefit from taking a multivitamin to improve their skin’s look.
To maintain gut health, which is crucial for having healthy skin, probiotics are frequently utilized.
Dysbiosis, an imbalance in the microbiota that inhabits your stomach, can cause serious skin problems. In fact, dysbiosis has been related to skin disorders including rosacea and acne.
Probiotic supplements have been demonstrated to benefit patients with diseases including acne and dermatitis and may help reestablish a healthy balance of gut flora. But “balancing” your stomach requires more effort than just taking a probiotic every day.
Numerous variables, including those related to diet, lifestyle, sleep, and stress, might affect gut health.
Consult a dermatologist for advice if you have acne or other skin disorders that could benefit from a probiotic.
It’s crucial to recognize that probiotic supplements aren’t appropriate or necessary for everyone if you don’t have any skin concerns but are still interested in supporting your gut to enhance the appearance of your skin.
Before taking probiotics, it is essential to seek medical advice from a qualified individual, such as a licensed dietitian, particularly if you are experiencing digestive problems or have a disease that impairs your immune system.
So, do vitamins really help maintain good skin?
Supplements aren’t often required for skin health, despite the fact that they can help treat specific skin diseases like acne and are vital for those who can’t or don’t get enough nutrients from their diet.
The fact is that a healthy diet cannot be replaced by pills when it comes to skin care.
Look at your nutrition to discover what it could be lacking if you’re typically healthy and just want to care for your skin from the inside out.
To keep your skin healthy, make every effort to
- maintain optimum hydration
- consume a lot of fruit and veggies
- Include protein and healthy fat sources in your meals and snacks.
- Limit your intake of meals like sugary and highly processed foods that have been related to having bad skin.
For instance, research indicates that eating a nutritious diet rich in fruits and other plant-based foods will assist to enhance skin health and appearance and may even encourage healthy skin aging.
This is due to the fact that fruits, vegetables, and other nutrient-dense meals derived from plants and animals all contain substances that guard against cellular harm. These substances can support maintaining healthy skin.
Keeping your skin healthy also requires avoiding cigarette smoke and drinking too much alcohol.
Can supplements lead to skin problems?
While certain supplements might be able to aid with some areas of skin health and appearance, other nutrients might have the opposite impact.
According to studies, some B vitamins, kelp products with a high iodine content, and whey protein supplements might potentially cause or worsen acne.
Due to its high iodine content, which can enhance the enzyme activity associated to dermatitis, kelp supplements have also been proven to induce dermatitis.
Ask a healthcare provider for assistance if you have started using a supplement and have observed changes in your skin.
Studies reveal that while probiotics and omega-3 fatty acids may be beneficial for those with skin issues like acne, supplements like collagen, vitamin C, and multivitamins may assist improve specific elements of skin look including moisture and wrinkles.
Supplements are often not required to maintain healthy skin, especially as you age, even if some may benefit specific areas of skin health.
Focusing on eating a nutrient-dense diet rich in plant foods, such as fruits and vegetables, is the best course of action if you’re interested in taking care of your skin from the inside out.
Additionally crucial actions to do are drinking plenty of water, getting adequate rest, quitting smoking, and drinking in moderation.