The preservation of healthy and glowing skin is the main concern for numerous people, thus the skin care industry is growing rapidly around the globe.
The use of skin care products such as moisturizers, serums and eye creams can improve your skin’s appearance, but the diet and lifestyle are also the fundamental factors in skin health.
A well-balanced diet with nutrient-rich foods is essential for one’s health and appearance, but some people are interested to know if the addition of vitamins, minerals, and fatty acids like fish oil can help in the improvement of one’s skin.
In this article, we will unfold the science behind the use of the supplements for skin health and, at the same time, we’ll expose the skin care myths that are widely believed.
- Collagen
If you start your day by adding a spoonful of collagen to your coffee or take a daily collagen supplement to enhance your skin’s health, you’re not alone.
Collagen supplements are among the most widespread supplements for people who are looking for healthy skin.
Scientists are still learning about the effects of collagen supplements on the skin. Nevertheless, there is research that shows that it may improve some of the skin health issues, for example, wrinkle depth, elasticity, and hydration.
But scientists warn that claims in the media and marketing are often exaggerated, even though collagen supplements have been shown to have skin benefits in some studies. . Collagen supplements are by no means a fountain of youth, but consuming collagen regularly can help improve certain aspects of your skin’s health. Additionally, collagen supplements are safe and have no disadvantages.
- Fish oil (omega-3 fatty acids)
According to the word in the health and wellness world, there’s not much you can’t do with omega-3-rich fish oil. Omega-3 fatty acids have been shown to benefit your health in a variety of ways, including promoting heart health and relieving joint pain. But can they improve the appearance of your skin?
Omega-3 fats play an important role in skin function, and insufficient intake can have negative effects on the skin and even cause skin diseases.
Studies prove that omega-3 supplements can help people with skin issues like atopic dermatitis, psoriasis, acne and skin ulcers. Moreover, omega-3 supplements are also considered as the prevention of skin cancer.
Nevertheless, it is true that there are not many studies proving that omega-3 supplements really make your skin look better, even though they help you to get rid of acne. The omega-3 supplements are a good choice for skin problems such as acne and psoriasis and also have positive effects on heart health, brain health, and more, but if that’s your only goal, do not use these supplements. There is not enough evidence to support ingestion. The new devices will help you to improve the look of your skin.
- vitamin C
Vitamin C is a necessary component for the healthy skin as it is the principal substance for collagen production and at the same time it protects the skin from UV rays.
Accordingly, vitamin C deficiency leads to impaired wound healing, problems with collagen formation, and the other adverse effects on the skin.
Numerous individuals apply topical vitamin C products to the skin in order to enhance its appearance. So, what does it mean when vitamin C supplements are taken? Besides that, is it also good for your skin? Some studies suggest that vitamin C helps to boost collagen production. Besides, studies show that high dietary intake of vitamin C can help your skin to look better.
The studies also show that the intake of vitamin C supplements together with other nutrients like collagen and zinc can make the skin look better by reducing the wrinkles and dryness.
In order to properly assess the benefits of taking vitamin C alone in improving skin appearance, more carefully designed studies are necessary.
There is also evidence to suggest that taking vitamin C supplements along with other nutrients such as collagen and zinc can improve skin appearance such as wrinkles and dryness.
More carefully designed studies are needed to evaluate the effectiveness of vitamin C taken alone in improving skin appearance.
Still, vitamin C supplements are safe and may provide additional benefits for your immune system, cognitive function, and cardiovascular health. It’s also a good idea for people who tend not to get enough vitamin C from their diet, such as the elderly.
4. Biotin
Biotin is a B vitamin that is one of the main ingredients in most hair, skin, and nail supplements.
Many people credit biotin for glowing skin and strong hair, but unless you actually suffer from biotin deficiency, there is no guarantee that biotin supplements will benefit your skin, hair, and nails or improve your complexion. There is no evidence of that.
Biotin deficiency is rare, and generally healthy people who eat a balanced diet usually do not need biotin supplements. That’s because some foods, such as eggs and oats, contain biotin, and bacteria in your gut also produce biotin.
Not only are biotin supplements unnecessary for improving skin health, they can interfere with important laboratory tests such as thyroid function tests. This procedure can be dangerous, especially in emergency situations.
So, unless you have a reason to take biotin, don’t waste your money on biotin supplements in hopes of improving the appearance of your skin.
- Multinutrient supplements
Multivitamins are helpful for people who don’t get enough micronutrients from their diet. But are they necessary for skin health?
Some research suggests that supplements containing blends of vitamins, minerals and other ingredients may help alleviate common skin problems such as dryness and dullness, at least in certain people. Doing.
A 2019 study of 50 women between the ages of 35 and 65 found that women who took a supplement with a combination of vitamins, minerals, fatty acids, and other ingredients for 12 weeks experienced less dull, dry, and pigmented skin. , we found that they experienced a significant improvement compared to their general appearance. With the placebo group.
Taking a multivitamin may also improve the appearance of skin in people who are deficient in certain nutrients that affect skin health, such as B. vitamin C, vitamin A, certain B vitamins and zinc.
So, are supplements necessary for healthy skin?
Supplements can help improve certain skin conditions, such as acne, and are necessary for people who don’t get or can’t absorb enough nutrients from their diet, but they aren’t usually necessary for skin health.
The truth is, supplements are no substitute for a nutritious diet when it comes to skin care. If you’re normally healthy and want to take care of your skin from the inside out, take a look at your diet and see what you’re missing.
To keep your skin healthy, do your best to:
• Ensure optimal hydration
• eat lots of fruits and vegetables
• Include healthy fat and protein sources in your meals and snacks
• Limit your intake of foods that affect skin health, such as Sugary and highly processed foods
For example, research suggests that a healthy diet rich in plant foods, such as fruit, improves skin health and appearance and supports healthy skin aging. This is as a result of the fact that fruits, vegetables and other nutrient-rich foods which are either of plant or animal origin possess compounds which safeguard the cells from damage. These compounds are responsible for the preservation of skin condition.
Avoiding cigarette smoke and excessive intake of alcohol is also a significant factor in the maintenance of skin health.
Can dietary supplements cause skin problems?
Some supplements can help improve certain aspects of skin health and appearance, while others can have the opposite effect. Research has shown that supplements such as certain B vitamins, high-iodine kelp products, and whey protein can actually cause or worsen acne.
Seaweed supplements have also been shown to cause dermatitis, as they contain high concentrations of the mineral iodine, which stimulates enzyme activity associated with dermatitis.
If you recently started taking supplements and notice changes in your skin, talk to your doctor.