The thing I´ve realized about the skin beauty, is that we must treat her extremely
well from within! All you eat, drink even the air we breath in, influences how good
and young your skin looks. This is where comes in supplementation; big help for our biggest organ, the skin, to have the right balance of nutrients to do its main job: a barrier that protects the rest of your body from things outside it.
If you´ll eat bad foods, smoke, drink lots of alcohol and not hydrate yourself properly, supplementation will not give you the best version of your skin. Think, what is more important? - to eat that cake or to have a beautiful and glowing skin!
Sharing below quick list of 19 supplements that can help your skin get more glowing and youthful looking.
ACCORDING TO DERMATOLOGISTS AND SKIN SCIENTISTS - THE BEST ANTI-AGING SUPPLEMENTS:
COD LIVER OIL or KRILL OIL -
Being a rich source of omega-3 fatty acids, cod liver is an excellent way to reduce fine lines and wrinkles. It delivers your skin with essential nutrients, moisture and a number of other benefits, all of which come together to give your skin a beautiful, healthy, nourished and youthful appearance.
SILICA -
The Little-Known Supplement that gives you plump, glowing skin...
CoQ10 -
Also known as ubiquinone and coenzyme Q10 has been praised for its ability to protect as well as repair the skin. Oral supplementation of coenzyme Q10 may be as effective as topical preparations in reducing wrinkle severity.
AMINO ACIDS -
Some amino acids are antioxidants that protect skin cells against UV rays and from "free radicals" made when your body breaks down certain foods or is around cigarette smoke. Amino acids also help slough off old skin.
PANTOTHENIC ACID -
B5 (or pantothenic acid) offers immense benefits for your skin. It not only moisturizes and rejuvenates the skin, but also helps tackle skin issues like dryness, itchiness, and redness.
CURCUMIN-
Curcumin is the main active compound in turmeric. It may slow aging by activating certain proteins and protecting against cellular damage the body and the skin.
EGCG-
Polyphenol compound concentrated in green tea that may improve mitochondrial function to support healthy aging. Plus, green tea intake is linked to a reduced risk of disease and death.
Supplementing with NMN may help boost NAD+ levels in your body and prevent age-associated genetic changes. Recent Glycation Stress Research showed that NMN supplementation reverses skin aging. Taking NMN over eight weeks diminishes skin autofluorescence (AF), a marker for AGEs and reduced skin health.
COLLAGEN PEPTIDES -
Ingesting collagen has been shown to increase skin elasticity and boost skin collagen production, resulting in a more youthful appearance. Collagen peptides slow signs of aging by keeping the skin hydrated, which prevents wrinkles.
Crocin-
Pigment found in saffron, may combat cellular damage and reduce inflammation to promote longevity and prevent cognitive decline.
ZINC -
This essential trace mineral supports skin health by promoting tissue repair and protecting the skin from UV radiation and oxidative damage. Zinc has also been shown to be helpful in the management of mild to moderate acne when applied orally or topically. Zinc also assists with the healing of damaged skin. Both oral and topically applied zinc have been shown to accelerate wound healing.
SELENIUM-
Mineral that helps certain antioxidants protect your skin from UV rays. Selenium deficiency has been linked with a greater chance of skin cancer.
BIOTIN-
Effective component for maintaining good health of skin. Use of biotin can also revitalize skin tone due to pollution. It can protect skin against conditions like fungal infections and acne. Biotin can also keep your skin moisturized and prevent cracking.
Probiotics can help store skin's pH, reduce oxidative stress, reduce the effects of sun damage caused by UV light, improve the skin's moisture barrier, and enhance hair quality. A 2019 research suggests that probiotics may also help reduce the risk of skin cancer.
VITAMIN A -
Intake of oral vitamin A supplementation can reduce inflammation, which may relieve red, inflamed areas on the skin. It contributes to skin clarity by decreasing the size of sebaceous glands, resulting in less oil production. Choose Beta Carotene form instead of Vitamin A. The advantage of dietary beta carotene is that the body only converts as much as it needs. Excess vitamin A is toxic. Toxic vitamin A levels can occur if you consume too many supplements.
Acts as an antioxidant which protects the skin against free radical damage from ultraviolet light, air pollution, and cigarette smoke. If you have dull skin, scarring, hyperpigmentation, or you are recovering from a major acne breakout, supplementing with vitamin C may help. Vitamin C helps boost collagen production, can help repair sun-damaged skin and aid in wound healing. Ester -C is better than Vitamin C ( ascorbic acid) - Ester C has three or four times greater bioavailability than regular natural vitamin C. But this fact is highly controversial. Vitamin C is an acidic compound. Ester C is a pH neutral product.
VITAMIN E-
As a powerful antioxidant, vitamin E protects the skin by neutralizing free radicals that can cause visible skin aging. Topical vitamin E oil for skin may prevent inflammation and damage caused by UVB rays. The anti-inflammatory effects of vitamin E may also benefit individuals with atopic dermatitis (eczema), a condition characterized by red, itchy skin. One study found that supplementing with oral vitamin E for eight months significantly improved symptoms of atopic dermatitis.
Resveratrol is able to interrupt negative environmental influences as well as protect the skin from UV damage. Works on a cellular level in order to fight the process of aging by stimulating healthy cell proliferation and more it can brighten and even the skin tone and to improve the overall texture of the skin.
MAGNESIUM-
If you are experiencing hormonal or stress-related acne, consider speaking to your healthcare practitioner about increasing your magnesium intake. While magnesium can be obtained through dietary sources, such as bananas, legumes, milk, whole grains, and some nuts, it’s estimated that approximately 75% of people don’t get enough magnesium through their diet alone.
Magnesium may help stabilize cortisol levels and improve acne. Magnesium has also been shown to minimize inflammation and enhance skin hydration.
//I am healthy anti-aging enthusiast, not a nutritionist nor dermatologist. Therefore, you might want to clarify some things with a specialist first, especially if you have a specific health or skin problem.
