Do you have skincare goals that include getting your diet and supplement regimen in order? Taking supplements may help bridge nutrient deficiencies that you have, whether you’re aware of them or not. The nutrients that you consume can help boost collagen production, which can lead to smoother, plumper skin. Before you spend money on creams and procedures, speaking with a healthcare professional about whether these supplements might benefit your health and skin is a smart way to make impactful skin changes from the inside out.
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Vitamin C
Here’s one vitamin you can easily get from food sources like citrus fruits and leafy greens: vitamin C. This antioxidant is an important building block for collagen synthesis and can protect the skin from free radical damage.
Vitamin E
Like Vitamin C, Vitamin E is an antioxidant that protects skin cells and can promote a stronger skin barrier. You’ll find it in a number of different foods like spinach, sunflower seeds, almonds, avocados, and red bell peppers.
Collagen
There isn’t a lot of great research yet about the number of collagen supplements on the market that claim to help restore your body’s collagen levels. But those who swear by collagen powders and pills claim it helps improve skin elasticity and minimize wrinkles over time.
Omega-3 Fatty Acids
Omega-3’s are powerful at reducing inflammation in the body, which can improve your skin and keep conditions like eczema and acne at bay. They can be found in supplement form, but also in foods like flaxseed, fatty fish, and walnuts.
Biotin
Vitamin B7, or biotin, is often present in supplements designed for the skin, hair, and nails. It supports skin health by helping to regenerate skin cells and strengthen your skin barrier. But there’s a caveat with biotin that’s worth noting: experts say the body more readily absorbs it from foods like meats, eggs, seeds, and nuts, and that a biotin deficiency is rare.
Coenzyme Q10 (CoQ10)
Yet another powerful antioxidant on our supplement list — this one supports cellular energy production and can reduce the appearance of lines and wrinkles. It protect the skin from damage, as well.
Hyaluronic Acid
You probably already know how well topical hyaluronic acid works to smoothen your complexion and lock in hydration. But a hyaluronic acid supplement can help keep your skin hydrated from the inside out.
Before starting any new supplement regimen it’s a good idea to speak with your doctor about your plans and ask if there is anything you should keep in mind before beginning. Your doctor may suggest running a blood panel to figure out if you have vitamin or mineral deficiencies. Remember: supplements should be taken with caution.
