Achieving radiant, healthy skin goes beyond basic skincare routines. Integrating a balanced diet, staying active, and keeping hydrated are fundamental for maintaining skin health. Yet, incorporating specific supplements can further elevate your skin's health and appearance.
This article delves into six vital skincare supplements renowned for their skin-enhancing properties. We'll examine their unique benefits, mechanisms of action, and optimal dosages to nurture a glowing complexion. These powerhouse supplements are Vitamin C, Collagen, Biotin, Vitamin E, Omega-3 Fatty Acids, and Coenzyme Q10 (CoQ10). Each plays a critical role in skin health, offering everything from anti-aging effects to improved skin elasticity and hydration.
Moreover, we explore the world of natural remedies with a spotlight on apple cider vinegar. Hailed as the top home remedy for healthy skin by Earth Clinic readers, apple cider vinegar has gained a loyal following for its skin benefits. We'll discuss how this simple yet effective ingredient can be a game-changer in your skincare regimen.
1. Vitamin C
Vitamin C, also known as ascorbic acid, is one of the most popular and well-researched supplements for improving skin health. It's a potent antioxidant that protects the skin from damage caused by free radicals, which can lead to premature aging and a dull complexion.1 Vitamin C is critical in collagen synthesis, helping maintain skin elasticity and firmness.2
Recommended Dosage
The recommended daily vitamin C intake varies depending on age and gender, but a dosage of 75-90 mg per day is suggested for most adults.3 It's important to note that vitamin C is water-soluble, meaning that excess amounts are easily excreted by the body, making it necessary to consume it regularly for optimal skin health.
2. Collagen
Collagen is the most abundant protein in the human body and a major component of the skin, providing structure and strength.4 As we age, our bodies produce less collagen, leading to a loss of skin elasticity and the appearance of wrinkles. Supplementing with collagen has been shown to improve skin hydration and elasticity and reduce the appearance of fine lines and wrinkles.5
Recommended Dosage
Although there is no standardized dosage for collagen supplements, studies suggest consuming 2.5 to 10 grams of hydrolyzed collagen daily can benefit skin health.6 For optimal results, you should look for a high-quality collagen supplement, such as one derived from grass-fed, pasture-raised animals or a marine source.
3. Biotin
Biotin, also known as vitamin H, is part of the B-vitamin family and is vital in maintaining healthy skin, hair, and nails.7 A biotin deficiency can lead to various skin issues, such as rashes, dryness, and inflammation.8 While biotin is found in many foods, supplementation can ensure adequate intake for optimal skin health.
Recommended Dosage
The adequate daily intake of biotin for adults is 30 micrograms.9 Biotin is a water-soluble vitamin, so excess amounts are typically excreted by the body. However, it's important to consult with a healthcare professional before starting any supplementation, as high doses of biotin may interfere with certain lab tests.10
4. Vitamin E
Vitamin E is a fat-soluble antioxidant crucial in protecting the skin from oxidative stress caused by free radicals and environmental pollutants.11 Vitamin E also has anti-inflammatory properties, which can help soothe and heal damaged skin.12
Research indicates combining vitamin E with vitamin C can enhance its antioxidant effects and protect the skin from damage.13
Recommended Dosage
The recommended daily intake of vitamin E for adults is 15 mg (22.4 IU) daily.14 Some studies have used higher doses for specific skin conditions, but it's crucial to consult with a healthcare professional before taking higher amounts, as excessive vitamin E intake can lead to negative side effects.15
5. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential nutrients known for their anti-inflammatory properties.16 These fatty acids contribute to skin health by regulating oil production, maintaining skin barrier function, and reducing inflammation, which can help alleviate conditions like acne, eczema, and psoriasis.17 Omega-3s can be obtained from fatty fish, such as salmon and mackerel, and fish oil or algal oil supplements.
Recommended Dosage
There is no established daily intake for EPA and DHA, but the American Heart Association recommends consuming at least two servings of fatty fish per week, which equates to roughly 500 mg of combined EPA and DHA daily.18 If you supplement with fish or algal oil, ensure the product is high quality and undergoes third-party testing for purity and potency.
6. Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is a naturally occurring antioxidant in the body that plays a vital role in cellular energy production and combating oxidative stress.19 As we age, CoQ10 levels in the skin decrease, reducing antioxidant protection and increasing signs of aging.20 Supplementation with CoQ10 has been shown to improve skin texture, reduce the appearance of wrinkles, and protect against photodamage caused by UV exposure.21
Recommended Dosage
There is no established daily intake for CoQ10, but studies have used doses ranging from 50 to 200 mg daily with beneficial effects on skin health.22 It's important to choose a high-quality CoQ10 supplement and consult a healthcare professional before starting any supplementation, as CoQ10 may interact with certain medications.
7. Hyaluronic Acid
Hyaluronic acid, a naturally occurring substance in the body, has become a go-to supplement for enhancing skin hydration and plumpness. It functions as a humectant, attracting and retaining moisture in the skin, essential for maintaining a youthful and dewy appearance. Hyaluronic acid also plays a role in tissue repair and regeneration, supporting the skin's natural healing processes.23
Recommended Dosage
For skin health, hyaluronic acid supplements are typically taken in dosages ranging from 120 to 240 mg per day.3 It's advisable to follow the manufacturer's recommended dosage or consult with a healthcare professional to determine the optimal amount for your specific needs. Since hyaluronic acid is a substance naturally present in the body, it is generally well-tolerated and safe for most individuals. However, it's always important to consider potential allergies and consult with a healthcare provider before starting any new supplement regimen.
Apple Cider Vinegar Tonic: Boosting Skin Health from Within
Apple cider vinegar (ACV) tonic is celebrated as a top natural remedy for promoting glowing skin and is highly recommended by Earth Clinic readers. Crafted from fermented apples, ACV is rich in acetic acid, vitamins, minerals, and enzymes. Its longstanding use in traditional remedies is attributed to its antibacterial, anti-inflammatory, and antioxidant properties. Here's how an ACV tonic can contribute to achieving radiant skin from the inside out:
Enhancing Digestive Health
ACV tonic can improve digestive health and is closely linked to skin appearance. A healthy digestive system ensures efficient nutrient absorption and elimination of toxins, both crucial for clear, vibrant skin.
Balancing Internal pH Levels
While ACV is acidic, it has an alkalizing effect once metabolized. This helps maintain the body's optimal pH balance, which can reflect positively on your skin's health and appearance.
Detoxification
ACV's detoxifying properties can aid in flushing out toxins from the body, which can, in turn, lead to a clearer, more glowing complexion.
How to Use Apple Cider Vinegar Tonic for Skin Health
To reap the benefits of ACV tonic for your skin:
- Mix 1-2 tablespoons of raw, unfiltered apple cider vinegar with a glass of water.
- Drink this tonic once or twice daily, preferably before meals.
Using raw, unfiltered apple cider vinegar with "the mother" is key to obtaining the maximum benefits. "The mother" contains beneficial bacteria, enzymes, and proteins that contribute to its health-promoting properties.
While ACV tonic is generally safe for most people, it's recommended to start with a lower dosage and observe your body's response. Consult with a healthcare professional before integrating apple cider vinegar tonic into your routine, especially if you have underlying health conditions or are taking medications. With its potential to enhance overall health, an ACV tonic can be a valuable addition to your skincare regimen, promoting a more radiant complexion from within.
Please continue reading below to learn more glowing skin remedies that have worked for our readers, such as apple cider vinegar, turmeric, and more! Let us know what worked for you!
Citations
- Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
- Telang, P. S. (2013). Vitamin C in dermatology. Indian Dermatology Online Journal, 4(2), 143-146.
- Office of Dietary Supplements - Vitamin C. (2021). Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
- Varani, J., Dame, M. K., Rittie, L., Fligiel, S. E., Kang, S., Fisher, G. J., & Voorhees, J. J. (2006). Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. The American Journal of Pathology, 168(6), 1861-1868.
- Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
- Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovska, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology, 18(1), 9-16.
- Zempleni, J., Wijeratne, S. S., & Hassan, Y. I. (2009). Biotin. BioFactors, 35(1), 36-46.
- Trüeb, R. M. (2016). Serum Biotin Levels in Women Complaining of Hair Loss. International Journal of Trichology, 8(2), 73-77.
- Office of Dietary Supplements - Biotin. (2021). https://ods.od.nih.gov/factsheets/Biotin-Consumer/
- Mayo Clinic - Biotin. (2021). https://www.mayoclinic.org/drugs-supplements-biotin/art-20363663
- Keen, M. A., & Hassan, I. (2016). Vitamin E in dermatology. Indian Dermatology Online Journal, 7(4), 311-314.
- Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-Endocrinology, 4(3), 298-307.
- Al-Niaimi, F., & Chiang, N. (2017). Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications. The Journal of Clinical and Aesthetic Dermatology, 10(7), 14-17.
- Office of Dietary Supplements - Vitamin E. (2021). https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
- Mayo Clinic - Vitamin E. (2021). https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
- Simopoulos, A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495-505.
- Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725-1734.
- American Heart Association. (2018). Fish and Omega-3 Fatty Acids. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
- Kalén, A., Appelkvist, E. L., & Dallner, G. (1989). Age-related changes in the lipid compositions of rat and human tissues. Lipids, 24(7), 579-584.
- Inui, M., Ooe, M., Fujii, K., Matsunaka, H., Yoshida, M., & Ichihashi, M. (2008). Mechanisms of inhibitory effects of CoQ10 on UVB-induced wrinkle formation in vitro and in vivo. BioFactors, 32(1-4), 237-243.
- Žmitek, K., Pogačnik, T., Mervic, L., Žmitek, J., & Pravst, I. (2016). The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomized, placebo-controlled, double-blind study. BioFactors, 42(6), 647-656.
- Langsjoen, P. H., & Langsjoen, A. M. (2014). Comparison study of plasma coenzyme Q10 levels in healthy subjects supplemented with ubiquinol versus ubiquinone. Clinical Pharmacology in Drug Development, 3(1), 13-17.
- Litwiniuk M, Krejner A, Speyrer MS, Gauto AR, Grzela T. Hyaluronic Acid in Inflammation and Tissue Regeneration. Wounds. 2016 Mar;28(3):78-88.
