Vitamins for Skin Health
The four best supplements for clear, healthy and acne-free skin
How would you like to have glowing, clear skin that’s full of life? With so many vitamins and supplements on the market, it can be hard knowing which ones will work best for your needs. It’s also hard to navigate what is really worth the bang-for-your-buck. Luckily, our registered holistic nutritionist has got 4 secret supplements that she suggests for you – regardless of what type of skin you have! In this blog, we will review these must-haves to include in your daily skin routine.
Omega-3 Fatty Acids
Omega 3s are a type of fatty acid that can be found in many different foods such as fish, soybeans, chia seeds, and flaxseeds. There are 3 different types of fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These essential fatty acids are also available as an oil supplement. All of these fatty acids promote the production of sebum which is the natural oil that your skin needs to stay healthy and moisturized. Research shows that omega 3 supplementation can also help with mild to severe inflammatory acne (2). They also support the skin’s structure, which can help reduce wrinkles and fine lines. My favourite brand is AquaOmega. They are high-purity oils that pride themselves on zero aftertaste! This Sisu Full Spectrum Omega is also high-quality with zero fishy taste.
Marine Collagen
A no-brainer for every skin routine is collagen. Collagen is a protein that is essential to the health of our skin. It helps to maintain the integrity and elasticity, which in turn helps us to look younger. As we age, our collagen naturally declines. This is why supplementation is crucial! Marine collagen specifically, is a type-1 collagen derived from fish. It has the highest and most bioavailable amount of collagen in it compared to any other on the market. This is because marine collagen has smaller protein particles which can be easily digested. Taking just 5-10 grams of this supplement daily can improve skin elasticity making it smoother and firmer. It can also help with skin healing and prevent acne! It may just be time to give Vital Proteins Marine Collagen, Organika Marine Collagen, or Sproos Marine Collagen a try.
Zinc
Zinc is an essential mineral that is needed for many functions in the body, including healthy skin. Deficiency can lead to a number of health problems, including eczema and other skin disorders. Taking Zinc supplements has also been shown to help prevent and treat acne. This is due to its anti-inflammatory properties and ability to regulate oil production. Zinc also assists in collagen production, which is an essential part of skin healing and acne-prevention. It can be applied topically with zinc oxide, but the real benefits come when taken orally. The daily recommended amount of zinc is 9mg, although as much as 40mg daily can be taken to optimize skin health (1). Try this Trophic Zinc or this Sisu Zinc for high-quality options!
Vitamin C
Lastly, the ever so popular Vitamin C! Vitamin C is an essential nutrient for healthy skin. You can get Vitamin C in your diet, by eating plenty of citrus fruits and vegetables, or you can take a daily supplement. Vitamin C helps the body produce collagen which makes the skin look younger and healthier. Vitamin C also helps protect the skin from UV damage which can cause premature aging and wrinkles. Our go-to Vitamin C supplements at House of Wellness include Trophic vitamin C, Sisu Ester-C, or this Whole Food C Spray From Garden of Life.
Written by Allison Sherkin, RHN, CHNC
Allison is the in-house nutritionist at House of Wellness. House of Wellness is a Toronto-based online health food store specializing in health foods and supplements. Their mission is to bring health to as many people as they can at an affordable cost. They have live chat in which you can speak to registered nutritionists and product experts free of cost! They also offer free same-day delivery in the Greater Toronto Area, and ship Canada wide. Check them out at houseofwellness.ca.
