Which Food Supplements Are Good For The Skin?

The skin has to deal with a lot of stress, after all it is our first line of protection from harmful substances and also the weather. It has to ensure it is as strong and healthy as possible no matter how healthy or unhealthy we may eat.
Fruits in a reusable mesh bag

The skin has to deal with a lot of stress, after all it is our first line of protection from harmful substances and also the weather. It has to deal with a constant barrage of environmental toxins that it gets smothered in daily (think car fumes, factory fumes and other forms of toxins released into the environment), and it has to ensure it is as strong and healthy as possible no matter how healthy or unhealthy we may eat. A healthy diet is extremely beneficial for skin health.

If your current diet is not very healthy and is full of processed foods and snacks, then you might be interested to know that your skin may eventually show signs of poor nutrition and it does this in many ways, including being too dry, too oily and even showing up as premature ageing. 

It is not all bad news however! If you start eating a healthy diet, full of fresh whole foods from today you can begin to improve your skin health in a very short period of time. Sometimes however your diet may just not be able to give you enough of the skin-optimising nutrients it needs, which is where food supplements could be of use. We have put together a short list of important skin nutrients that science has shown to be very important for building healthy skin.

Vitamin C

Vitamin C is a popular ingredient in many anti-aging skincare products and for good reason! It is found naturally in the outer layers of skin in high concentrations. The body cannot make or store vitamin C which is why it is super important to obtain enough vitamin C on a daily basis to ensure your skin is always being fed properly.

According to the NHS website, good food sources of vitamin C are citrus fruits, peppers, strawberries, blackcurrants, broccoli, brussel sprouts and potatoes. There are other good sources like acerola cherry, parsley and rosehip but these wouldn’t be easy or pleasant to eat in large quantities.

Vitamin C contributes to normal collagen formation for the normal function of bones, cartilage, gums, skin and teeth. Not only that but it also contributes to the reduction of tiredness and fatigue and to the normal function of the immune system.

If you are taking a vitamin C food supplement look for one that has extracted the vitamin C from a food source, which is preferable to it being manufactured.

Vitamin D

The skin is amazing as not only is it our largest organ in the body, but it is also capable of making vitamin D naturally when we expose it to the sun! Studies show that low vitamin D levels may contribute to acne. With another study showing that vitamin D may help treat psoriasis. Vitamin D also contributes to the maintenance of normal bones, blood calcium levels, muscle function and teeth, and the normal function of the immune system.

According to the NHS website, good food sources of Vitamin D are oily fish, red meat, liver, egg yolks and some fortified foods such as cereals.

UK Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. If you are looking for a vitamin D supplement, be aware that they are not always suitable for vegetarians or vegans. Vitamin D3 is often derived from an animal source but it can also be effectively derived from algae or lichen.

Vitamin E

Vitamin E is an antioxidant, just like vitamin C, it is helpful in fighting free radicals that can contribute towards skin damage. Also known as oxidative damage, this process can lead to a reduction to the skin’s overall texture and feel, and may lead to premature aging. The body is unable to make vitamin E so it must be obtained from foods.

According to the NHS website, good food sources of vitamin E are plant oils, nuts and seeds and wheatgerm.

If you are unable to get adequate vitamin E from your diet then you could look at a simple vitamin E supplements, or at a plant-based supplement that is enriched with vitamin E.

In Conclusion

Please remember that food supplements are not intended to replace a healthy and balanced diet, they’re supplementary. That said, modern farming methods do mean the nutrients in our food are much lower than when compared to the food grown in the organic farming system. What this means is that even when we eat a healthy diet on a regular basis, we do not actually know how many nutrients we have consumed.

Finding ways to protect and nourish your skin might seem daunting at first but it’s good to know that there are many sources of nutrients, and hopefully you will find something that can work for you.

Sources:

Low vitamin D may contribute to acne

Vitamin D may help psoriasis sufferers

Free radicals can cause skin damage

Good Sources of Vitamin C

Good Sources of Vitamin D

Good Sources of Vitamin E

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