Last Updated on November 12, 2023 by Otuebo Harrison
Many people place a high priority on maintaining beautiful, healthy skin, which is why the skin care market is rising globally.
Although using skin care products like moisturizers, serums, and eye creams can help enhance the appearance of your skin, your diet 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 improve the appearance of the skin.
I’ll discuss the science behind using supplements to support skin health in this article and bust a few common misconceptions about skin care along the way.
1. Vitamin C
In order to produce collagen and to protect the skin from UV rays, vitamin C is essential for healthy skin.
This is why a vitamin C deficiency affects the skin negatively by preventing collagen from forming properly, impairing wound healing, and other skin-related concerns.
Many people apply topical vitamin C treatments to their skin to improve its appearance, but can vitamin C pills have a similar positive effect?
According to some research, taking vitamin C pills combined with other nutrients like zinc and collagen may help with skin problems like wrinkles and dryness.
To determine whether vitamin C on its own is useful at enhancing skin look, additional thorough research are still required.
However, vitamin C pills are safe and may have additional benefits for the cardiovascular system, immunological system, and cognitive function.
Additionally, they are a wonderful option for older folks and other people who frequently consume inadequate levels of vitamin C in their diets.
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-3s have been demonstrated to improve health in a variety of ways, including by improving joint discomfort and heart function.
But can they make your skin seem better?
Inadequate consumption of omega-3 fatty acids can have a detrimental impact on your skin and potentially lead to skin problems. Omega-3 fatty acids play vital roles in skin function.
According to research, people with skin disorders such atopic dermatitis, psoriasis, acne, and skin ulcers may benefit from taking omega-3 supplements. Supplementing with omega-3 fatty acids may also help prevent skin cancer.
However, other than their ability to reduce acne, there isn’t much proof that omega-3 supplements enhance the real appearance of skin.
Because of this, there isn’t enough evidence to suggest taking omega-3 supplements if your primary objective is to improve the appearance of your skin, even though they may be an effective treatment for skin diseases like acne and psoriasis and can boost the health of the heart, brain, and other organs.
The majority of hair, skin, and nail supplements contain the B vitamin biotin as one of its essential components.
There is no proof that biotin supplements aid the skin, hair, or nails or improve skin look, unless you genuinely have a biotin deficiency. Despite the fact that many individuals swear by biotin for bright skin and strong hair.
Rare cases of biotin deficiency makes biotin supplements unnecessary for typically healthy individuals who consume a balanced diet. This is due to the fact that your gut bacteria and a number of foods, like oats and eggs, both contain the vitamin biotin.
Not only are biotin supplements not necessary for enhancing skin health, but they may also obstruct crucial lab tests like those for thyroid function. That meddling might be risky, especially in an emergency.
So instead of wasting money on biotin pills in the hopes of enhancing the appearance of your skin, avoid doing so unless you have a valid reason to do so.
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 will improve the condition of your skin.
One of the most well-known supplements advertised to those who seek healthier skin is collagen.
The effects of collagen supplements on the skin are still being studied by scientists, although there is some evidence that suggests they may benefit wrinkle depth, elasticity, and moisture.
Scientists caution that media and marketing claims are frequently overblown, despite the fact that certain research has indicated that collagen supplements can improve skin.
Therefore, while collagen supplements are by no means a fountain of youth, consuming collagen routinely may aid with some elements of skin health. Also, collagen supplements are risk-free and haven’t been associated with any negative side effects.
To maintain gut health, which is crucial for having healthy skin, probiotics are frequently used.
Dysbiosis, an imbalance in the microbiota that inhabits your stomach, can cause serious skin problems. In fact, dysbiosis has been linked to skin disorders like rosacea and acne.
Probiotic supplements have been demonstrated to support patients with diseases including acne and dermatitis and may help reestablish a healthy balance of gut bacteria. But “balancing” your stomach requires more effort than just taking a probiotic every day.
Numerous factors, including those related to diet, lifestyle, sleep, and stress, might affect gut health.
Consider seeking advice from a dermatologist if you suffer from acne or other skin disorders that might be improved by a probiotic.
It’s crucial to realize that not everyone needs or is appropriate for probiotic supplements if you don’t have any skin concerns but are interested in supporting your stomach to improve the appearance of your skin.
Before taking probiotics, it is best to consult with a health expert, such as a certified dietitian, especially if you have immune system-altering conditions or are experiencing digestive problems.
So, are supplements necessary for healthy 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 find out what it might be missing if you’re typically healthy and just want to care for your skin from the inside out.
To maintain skin health, try your best to:
- maintain optimal hydration
- eat plenty of fruits and vegetables
- include healthy sources of fat and protein in your meals and snacks
- limit your consumption of foods linked to poor skin health, such as sugary and ultra-processed foods
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 foods 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 cigarettes and drinking too much alcohol.
Can supplements cause skin issues?
While certain supplements could aid with enhancing specific areas of skin health and beauty, others might have the opposite impact.
According to studies, dietary supplements like whey protein, some B vitamins, and kelp products with a high iodine content might potentially worsen or cause acne.
Because kelp supplements have a high iodine content and can accelerate the enzyme activity connected to dermatitis, they have also been demonstrated to cause dermatitis.
Speak with a healthcare provider for guidance if you recently started using a supplement and have observed skin changes.
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 aspects of skin look including moisture and wrinkles.
Supplements are typically 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.