Food supplements for healthy and beautiful skin

Even if your skin care routine is on point, we all know that you need to nourish your skin also from the inside out or you probably won't get the best results. I believe that topical skin care works best when combined with a healthy diet and some exercise. By adding the right vitamins and other nutrients to your diet, you supply your body (and your skin) with all that it needs in order to heal and defend itself.

In this blog post I'll fill you in on the benefits of some vitamins and minerals that'll do wonders for your skin. And if supplements aren't your thing, you will also find some food recommendations you can easily include in your diet.

Vitamin C

It's well-known as a very important antioxidant that protects out body from free radicals. Its role in collagen production and the ability to protect against sun damage, helps keep your skin healthy and wrinkle-free. Some say it can improve the look of acne, due to its anti-inflammatory properties.

Due to the prevalence of vitamin C in the food we eat, the deficiency of this nutrient is rare. Foods packed with vitamin C are oranges, lemons, strawberries, broccoli, peppers, leafy greens,...

Vitamin A

It's one of the first lines of defense against skin issues like acne and aging. Keep in mind, though, that topical vitamin A (retinoids) is usually recommended over oral supplementation, as consuming high amounts of vitamin A can be toxic. So if you do take vitamin A supplements stick to recommended daily doses.

It can be found in salmon, fish, different types of cheese, hard boiled eggs, ...

Fatty acids

Among other things, Omega 3 fatty acids help protect your skin's barrier which acts like a shield against exterior damage. It's great for people with dry and/or irritated skin and people that suffer from psoriasis. Also, due to its anti-inflammatory properties it can help to diminish the symptoms of inflammatory acne.

You can get Omega-3 fatty acids in your diet by eating seafood, nuts, seeds, seaweed, and certain legumes.

If you're considering supplements, I recommend krill oil or one derived from natural fish that are sustainably sourced.

Biotin

Is a water-soluble B vitamin (B7) and is often marketed as one of the top hair, skin and nails vitamins available. Although rare, a deficiency in this important vitamin can result in hair loss and scaly, red rashes on the skin.

Food rich in biotin are liver and other meats, eggs, nuts and seeds, salmon, avocado,...

Zinc

Zinc is another powerful antioxidant and important micronutrient required for the normal functioning of your body. It helps to heal and rejuvenate the skin as it's the first mineral that goes to work when you cut your self. But even healthy cells rely on him for new cell production.

Fun fact: the immune system and the skin have a very powerful bond, therefore taking zinc to prevent sickness may actually improve the look of your skin.

Zinc is found in shellfish, legumes, seeds, eggs, potatoes, chocolate, ...

Other supplements that will impact your skin and are worth mentioning are B vitamins, probiotics (happy gut, happy skin) and collagen.

Are any of these supplements part of your everyday life?