The Best Supplements For Radiant Skin






The first signs of aging are seen with the skin because skin is the largest organ of the body. Skin health should start at an early age because it is the time and cumulative effects of wear and tear that causes aging skin – your skin doesn’t form wrinkles or start sagging overnight. That being said, not all is lost if you are just starting to think about taking care of your skin even if you are in your later years. Below are the top ways to improve the appearance of your skin and to prevent, or at least slow down, further breakdown of skin tissue.

DHA/EPA omega-3 fatty acids

DHA/EPA omega-3 fatty acids are both anti-inflammatory and are essential fatty acids, meaning the body cannot make them on its own and needs to get them from the diet. These fatty acids play an important role with keeping skin moist, preventing dryness and cracking, and preventing acne. 1

I recommend getting at least 1,000mg combined from DHA and EPA. Good sources of DHA and EPA omega-3s include fatty fish such as salmon.



Collagen peptides

Collagen makes up 75% of the dermis (the inner layer of skin) and is what gives structural support and elasticity to the skin. With aging, collagen begins to decline which can lead to wrinkles, sagging and dull looking skin. Supplementing with collagen peptides has shown to decrease the appearance of wrinkles by up to 20% and boost collagen synthesis in the skin. More research is needed, but so far the benefits of collagen are looking very promising especially for skin health. 2, 3

I blend collagen peptides into my morning coffee, but you can add them to virtually anything, such as a smoothie or even to plain water.



Vitamin C

Vitamin C is an amazing vitamin as well as potent antioxidant for the skin. Vitamin C is also needed for the synthesis of collagen, which we know is important for the structure and elasticity of the skin. Intake of Vitamin C is correlated with decreased wrinkles, less acne, decreased risk of dry skin, and provides UV protection to the skin. 4

I recommend taking 1,000 mg of vitamin C per day, I take at least this much daily. 

Sunscreen

The sun is not your friend when it comes to your skin. Think of sunscreen as a necessary topical supplement because it is absolutely required for radiant, healthy skin. You can take every supplement there is and do everything else right, but if you are not protecting your skin from the sun then you are going to have a very hard time preventing the effects of aging. The sun causes damage to the skin surface, which leads to uneven skin texture and color, wrinkles, dullness, freckles, and skin cancer. 5

Aim for a sunscreen of at least 30 SPF and above, and definitely still use sunscreen even in the winter or when it is overcast out. 



Main take away…

Above are the supplements with the most research showing positive health benefits to the skin. I personally use all of the above every single day and my skin has never looked better.



References

  1. https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/
  3. http://lpi.oregonstate.edu/mic/health-disease/skin-health
  4. http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
  5. https://www.skincancer.org/prevention/sun-protection/sunscreen/aging

About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

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