Clinically proven supplements for skin health

It can feel like a minefield shopping for effective skin supplements sometimes! Not quite knowing which nutrients really do work and that have the scientific research to back up the claims companies are making. From boosting collagen production to protecting against UV damage, supplements can enhance skin health from the inside out. In this article, we will explore some of the supplements that are backed by research and proven to improve skin health.

Collagen is a protein that plays a vital role in the structure and elasticity of the skin. As we age, collagen production naturally decreases, leading to the formation of wrinkles, sagging skin, and loss of elasticity. Supplementing with collagen can help replenish the body's collagen stores and support skin health.

Several studies have shown that collagen supplements can improve skin elasticity, hydration, and overall appearance. In a study published in the Journal of Cosmetic Dermatology, participants who took collagen supplements for eight weeks experienced a significant reduction in wrinkle depth and improved skin hydration compared to those who did not take collagen.

Collagen supplements are available in various forms, including powders, capsules, and drinks. When choosing a collagen supplement, opt for hydrolyzed collagen, which is broken down into smaller peptides for better absorption by the body. Incorporating collagen supplements into your daily routine can help promote firmer, smoother, and more youthful-looking skin.

Vitamin C is a powerful antioxidant that plays a key role in skin health. It helps protect the skin from oxidative stress caused by free radicals, UV exposure, and pollution, which can lead to premature ageing, hyperpigmentation, and skin damage. Additionally, vitamin C is essential for collagen synthesis, promoting wound healing, and maintaining skin elasticity.

Research has shown that vitamin C supplements can improve skin texture, reduce hyperpigmentation, and enhance the skin's natural defense against UV damage. A study published in the American Journal of Clinical Nutrition found that participants who took vitamin C supplements for 12 weeks experienced a significant improvement in skin tone and texture compared to those who did not take vitamin C.

Incorporating vitamin C-rich foods like citrus fruits, bell peppers, and leafy greens into your diet can also help support skin health. Vitamin C supplements are available in various forms, including tablets, capsules, and powders. Adding a vitamin C supplement to your daily routine can help protect and rejuvenate your skin from the inside out.

Vitamin E is another potent antioxidant that plays a crucial role in skin health. It helps protect the skin from damage caused by free radicals, sun exposure, and environmental pollutants. Vitamin E also promotes skin healing, reduces inflammation, and enhances skin hydration.

Studies have shown that vitamin E supplements can improve skin elasticity, reduce UV-induced skin damage, and promote wound healing. A review published in the International Journal of Molecular Sciences highlighted the beneficial effects of vitamin E on skin health, emphasising its antioxidant and anti-inflammatory properties.

In addition to supplements, vitamin E can be found in various skincare products, including moisturisers, serums, and oils. Incorporating vitamin E-rich foods like nuts, seeds, and vegetable oils into your diet can also help support skin health. Adding a vitamin E supplement to your daily regimen can provide additional benefits for healthy, glowing skin.

Omega-3 fatty acids are essential nutrients that play a crucial role in skin health. They help maintain the skin's natural barrier function, reduce inflammation, and promote hydration. Omega-3 fatty acids also support collagen production, improve skin texture, and protect against UV damage.

Research has shown that omega-3 fatty acid supplements can improve skin hydration, reduce inflammation, and enhance overall skin health. A study published in the Journal of Lipid Research found that participants who took omega-3 supplements for six weeks experienced a significant reduction in skin inflammation and improved skin barrier function.

Omega-3 fatty acids can be found in fatty fish like salmon, mackerel, and sardines, as well as in plant-based sources like flaxseeds, chia seeds, and walnuts. Omega-3 supplements are available in various forms, including fish oil capsules, algae oil capsules, and flaxseed oil capsules. Adding an omega-3 supplement to your daily routine can help support healthy, radiant skin.

Probiotics are beneficial bacteria that support gut health and overall well-being. Emerging research has shown that probiotics can also play a role in skin health by promoting a healthy microbiome, reducing inflammation, and improving skin conditions like acne, eczema, and rosacea.

Studies have demonstrated that probiotic supplements can help improve skin hydration, reduce acne severity, and support skin barrier function. A review published in the Journal of Dermatological Treatment highlighted the potential benefits of probiotics for managing various skin conditions and promoting overall skin health.

Probiotics can be found in fermented foods like yogurt, kefir, and sauerkraut, as well as in supplement form. When choosing a probiotic supplement for skin health, look for strains like Lactobacillus and Bifidobacterium that have been studied for their beneficial effects on the skin. Incorporating probiotics into your daily routine can help promote a healthy gut-skin connection and improve skin health from within.

Zinc is a trace mineral that plays a crucial role in skin health. It helps regulate oil production, reduce inflammation, and support wound healing. Zinc also has antioxidant properties that protect the skin from damage caused by free radicals and UV exposure.

Research has shown that zinc supplements can help improve acne symptoms, reduce inflammation, and promote skin healing. A study published in the Journal of Drugs in Dermatology found that participants who took zinc supplements for 12 weeks experienced a significant reduction in acne severity and inflammation compared to those who did not take zinc.

In addition to supplements, zinc can be found in various foods like oysters, beef, and pumpkin seeds. Zinc supplements are available in different forms, including tablets, capsules, and lozenges. Adding a zinc supplement to your daily regimen can help support healthy, clear, and blemish-free skin.

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a key role in skin, hair, and nail health. It helps maintain healthy skin by supporting cell growth, promoting moisture retention, and enhancing skin barrier function. Biotin also plays a role in fatty acid metabolism, which is essential for skin health.

Studies have shown that biotin supplements can improve skin hydration, reduce dryness, and promote healthy skin ageing. A study published in the Journal of Clinical and Aesthetic Dermatology found that participants who took biotin supplements for 24 weeks experienced a significant improvement in skin hydration and texture compared to those who did not take biotin. I always advise anyone suffering with acne or who has acne prone skin to avoid taking biotin. It has wonderful benefits for dry skin, but should be avoided if you are breakout prone.

In addition to supplements, biotin can be found in various foods like eggs, nuts, and whole grains. Biotin supplements are available in capsule or tablet form. Incorporating a biotin supplement into your daily routine can help support skin health and enhance your natural glow.

In conclusion, while a balanced diet and a good skincare routine are essential for maintaining healthy skin, certain supplements can provide additional support and benefits. Collagen, vitamin C, vitamin E, omega-3 fatty acids, probiotics, zinc, and biotin are some of the supplements that have been proven to improve skin health by supporting collagen production, protecting against oxidative stress, reducing inflammation, and promoting hydration. 

By incorporating these skin-loving supplements into your daily routine, you can enhance your skin health and achieve a glowing complexion from the inside out.