Suggestions For Healthy Glowing Skin!

When building a natural skin care routine, focusing on chemical free moisturizers, creams, serums and toners, certainly contributes to skin health and beauty. A true secret however, to supporting healthy skin (even naturally aging skin) goes beyond the surface, and includes a variety of useful supplements and vitamins. You may want to consider some of the following to increase your chances of beautiful skin!

Best Supplements for Skin

1. Collagen

As the most abundant protein in the body, collagen plays a central role in skin health. But as we get older, collagen production naturally starts to decline, resulting in wrinkles and sagging skin.

  • Improves the appearance of crow’s feet after 4 weeks and skin tone after 8 weeks

  • Reduces collagen degradation with noticeable results in as little as 3 days

  • Helps maintain healthy cartilage and cartilage turnover

It also promotes healthy hair thickness and growth with a reduction in hair breakage. Simply consume collagen protein powders with liquid each morning.

2. Fish Oil

Fish oil is a great source of omega-3 fatty acids that play an important role in healthy growth and a healthy response to inflammation. As we know, balancing inflammation can benefit the skin, too.

Omega-3’s promote healthy, normal aging by supporting smooth, healthy skin. They also support healthy skin maintenance and a healthy response to oxidative stress.

3. Bone Broth

Bone broth offers the inherent benefits of type II collagen, which naturally features glucosamine, chondroitin and hyaluronic acid, plus 19 amino acids.

It helps to support healthy skin, and supports gut and joint health, too. To supplement with bone broth, add one scoop of our Bone Broth Protein to 12 ounces of almond milk, coconut milk or your favorite smoothie.

4. Curcumin

Curcumin is a potent plant pigment that is produced by certain plants, including turmeric. The benefits of curcumin have been well-documented and suggest that the compound supports a healthy response to inflammation and stress — two areas that can also help support healthy beautiful skin.

Best Vitamins for Skin

1. Vitamin D

Vitamin D plays an integral role in many aspects of health, and skin health is no exception. While more studies are needed, an often-cited research shows that vitamin D is involved in the natural growth and maturation of skin cells. It also supports bone health, cardiovascular function and healthy immune system function.

2. Biotin (B Vitamin)

Biotin is a water-soluble B vitamin that contributes greatly to skin health and strong hair and nails.

Eating biotin-rich foods is a great way to ensure that you’re getting enough of the vitamin. Some great options include eggs, salmon, avocados, goat cheese and liver.

3. Vitamin A

Vitamin A is one of the first go-tos for healthy skin support. While more studies need to be conducted, one notable study found that supplementing with vitamin A was able to support overall skin health and appearance over a three-month period. Retinol, a derivative of vitamin A, is often used in topical cosmetic products.

Getting vitamin A through food sources is ideal. Some vitamin A-rich foods include sweet potatoes, carrots, kale, eggs, grass-fed butter, organ meats and berries.

4. Multivitamin

Multivitamins can be a useful to help round out your diet and supply a range of important micronutrients, including vitamins for overall skin health and skin elasticity.

5. Vitamin C

Vitamin C plays a role in a healthy immune response and healthy digestion, while also supporting healthy skin function. Look for products that also contain bioflavonoids. Bioflavonoids can help your skin to absorb vitamin C, therefore protecting your skin's natural production of collagen, elastin and hyaluronic acid.

6. Vitamin E

Vitamin E has been widely used in skin care products for many years. As a staple ingredient, research shows that vitamin E promotes healthy antioxidant activity.

The Skin Support Diet Plan

Following a well-balanced diet rich in nutrient-dense foods like fruits, vegetables, healthy fats and protein foods can provide all of the vitamins for skin and hair that your body needs.

Try squeezing in a serving or two of fruits and veggies into each meal or swapping out your favorite salty snacks for a few nutrient-packed superfoods instead. To cram in even more vitamins for healthy skin into your diet, start your morning with a power-packed, cleansing collagen smoothie and fill it with your choice of greens and berries, plus a scoop of collagen or bone broth to bump up the benefits a bit.

Some of the best foods for skin include:

  • Wild-caught salmon

  • Walnuts and almonds

  • Flaxseeds and chia seeds

  • Avocados

  • Sweet potatoes

  • Eggs

  • Berries

  • Red peppers

  • Citrus fruits

  • Broccoli

  • Carrots

*article adapted from Dr. Axe’s blog on ancientnutrtion.com

Peggy Van Cleef