Could there be anything more important than your skin? It's the first thing that you notice when you look at someone. While you may have spent a pretty penny on your skin care regimen, you really won't have healthy skin without the proper vitamins and supplements added in your diet. Your skin needs a healthy balance of internal and external care to look good, feel good and work at the highest level. Since there's a myriad of options available, we've narrowed down the 5 best supplements for healthy skin for you.
1. Vitamin C
Vitamin C is found in multiple levels in the dermis. It's an antioxidant and has anti-cancer properties. It's also crucial to maintain natural collagen synthesis which helps fight the signs of aging. Not only is great for your skin, it's instrumental in keeping your immune system in fighting shape.
The recommendation is 1,000mg per day and you can get what you need from various sources. You can get your daily dose of Vitamin C from:
- Citrus foods like oranges, mandarins or lemons.
- Plant sources of Vitamin C like strawberries, broccoli and spinach.
- Take a Vitamin C supplement
Your body uses the proteins that you eat and turns it into amino acids. It takes the amino acids and uses those to make other proteins such as collagen and keratin which form the skin. Collagen is the most abundant protein in the body and accounts for 3/4 of the dry weight of your skin. Collagen is what helps renew and repair your cells after damage. If you're looking for glowing skin, ingesting collagen (especially high absorbing collagen like BioHealth's Hydrolyzed Collagen) is exactly what you need.
This mineral works as an antioxidant, helping fight the formation of free radicals which damage your skin. Among being essential to immune function, Zinc is naturally involved with cell turnover. It can help with acne flare ups and protects skin fats and fibroblasts.
The recommendation is only 10-30 mg daily. Do not take Zinc on an empty stomach and beware of taking too much which will put you at risk of a copper deficiency.
Selenium is an essential mineral that's a powerful antioxidant that fights free radical damage and can reverse skin damage. This amazing mineral aids the thyroid function which keeps your metabolism in tip-top shape all while slowing down signs of aging.
You can get selenium from oysters, halibut, sunflower seeds, brazil nuts and chicken breast.
5. Vitamin K
Vitamin K usually doesn't grace your typical lists which makes it often overlooked. Vitamin K is essential for the body's process of bloodclotting which helps your skin heal wounds and bruises. It also helps certain skin conditions like spider veins, rosacea, stretch marks, dark circles under your eyes, scars and dark spots.
The average adult needs between 90 & 120 ug per day. You can get your recommended intake by eating foods like kale, spinach, lettuce, and green beans. You can also find a supplement for Vitamin K that absorbs easily.
In short, vitamin deficiencies are not only harmful to your organ health, but can also have a serious effect on your skin. Supplements can give you a huge advantage in the fight against aging. Always consult with your doctor with any questions about what you should be taking.