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Sometimes we look to topical treatments to solve all our skin problems when really, we may only be addressing symptoms. Many times, when we have a skin issue we are experiencing a symptom of a greater root cause. The question may actually be to ask: What is my skin trying to tell me? For example, recently I had a friend tell me she has always had very dry skin but when she started taking more vitamin C it really helped her find relief. Maybe your skin is trying to tell you that you are deficient in a vitamin or perhaps you have leaky gut that needs to be healed.
For the most part we can get the nutrients we need such as vitamins, minerals and probiotics from our diets – and we should aim for that. But for a lot of us, it’s not realistic to accomplish cooking and eating all the right things every single day.
Certain
vitamins and supplements will help with the health of two key goals:
1. Nourishing the gut-brain-skin axis by giving the microbiome the nutrients it
needs
2. Feeding the body what it needs to have healthy skin. And as an added plus these same nutrients will help you have healthy hair & nails too.
(If you are taking medications or already on a particular supplement routine, please consult a doctor before adding new supplements.)
Vitamin C
Vitamin C can help fend off signs of aging because it plays an important role in the synthesis of our natural collagen. It’s a powerful anti-oxidant that’s not just for when you get a cold. It can fight damage from free radicals and sun damage (f). Vitamin C can be found in so many foods such as citrus fruits, broccoli and brussel sprouts but it’s difficult to get too much of it so adding a supplement isn’t a bad idea
Vitamin E
It is an antioxidant which protects your body tissue from damage caused by free radicals which can harm cells, tissues and organs. Vitamin E can work well alongside vitamin C and is excellent for preventing dryness. Considering your skin is your largest organ there’s no doubt this vitamin can play an important role
It’s also difficult to consume through your diet because it’s not found in many foods. Sunflower seeds, avocados, spinach, butternut squash, kiwi, broccoli, almonds, peanuts and nut oils contain this vitamin. So, whip out some mixed nuts for snacks to help feed your skin.
Collagen
Speaking of collagen, a good collagen supplement is recommended if you have signs of aging. While collagen isn’t a vitamin, it is a nutrient we can feed ourselves to get healthy glowing skin. Collagen accounts for three quarters of the dry weight of our skin. It plays a huge role in giving your skin and muscles ability to repair cells after damage. Ingesting collagen on a daily basis can assist with cell rejuvenation, giving you a fresher appearance
Collagen is a fabulous overall health booster but the type of collagen that’s best for you depends on your health goals. According to the Dr. Axe, at least 28 types of collagen have been identified so far but there are 5 most common types. Type 1 is literally a building block for the skin and type 3 is often in supplements to boost the skin’s elasticity and firmness. I’m from Nashville where Dr. Axe is based out of and I’m a fan. He has several collagen supplements in both a protein powder and collagen capsule form that would be good choices.
Vitamin D
This vitamin is actually not a vitamin but a hormone. In contrast to the sun causing damage to our skin, our bodies create vitamin D when sunlight is absorbed in the skin. We need to get just the right amount of sun – about 10-15 minutes a day. When vitamin D is created in our bodies it goes to the liver and kidneys where it’s transported through the body to create healthy cells. It can play an important role in skin tone. It’s important to know how much you need since vitamin D is one of the vitamins you can have issues from taking too much of as well. According to Dr. Stacey Robinson who wrote “Roadmap to Health”, since most Americans are deficient in Vitamin D, 1,000 IUs is likely safe
Vitamin K
Do you have trouble with dark under eye circles, stretch marks, spider veins, scars or spider veins? Maybe vitamin K would help. Vitamin K can be found in many topical creams for the skin for a reason and has been used to treat a variety of skin conditions. It’s important for the process of blood flow, clotting, healing wounds and minimizing scarring. It might be the thing to help with your stretch marks, spider veins, age spots or dark circles. (f) It can be used topically to treat these things as well as rosacea, reducing bruising or inflammation
Vitamin K deficiencies are rare in the US so a supplement is likely not necessary but eating more of the right foods might help. It can be found in kale, broccoli, brussel sprouts, pickled cucumber, asparagus, spinach, lettuce, cabbage and green beans.
Zinc
White zinc is actually classified as a mineral and not a vitamin; zinc, copper and selenium are also essential to your skin’s health. It has been widely studied for use in fighting acne. A shortage in zinc can cause an itchy rash that does not respond to moisturizers or steroid creams. (f) In addition to being an anti-oxidant, it’s anti-inflammatory, strengthens cell walls and helps injuries to heal.
Recently I was going through a period where my skin was breaking out more than usual. Nothing had changed with my skin care routine but I was battling an infection. Once I added zinc to my vitamin routine my skin cleared up. This made me realize that the problem wasn’t my skin care but actually what was happening on the inside.
Omega 3 Fatty Acids
Most Americans are deficient in omega 3’ fatty acids. Omega 3’s can benefit the skin, heart and brain health. It can help nurture the skin from within keeping it firm and flexible, to help prevent wrinkles (f). Not all fish oil supplements are equal and it’s important to find one that’s high quality. There are so many benefits to omega 3 fatty acids that I will go more in depth later and how to choose a good supplement. For right now I take the Nordic Naturals supplement and recommend it over other over the counter options.
Vitamin B3
Vitamin B3 can help heal damage skin cells, improve hydration and help you get your glow back. It’s also a powerful anti-oxidant as well and has been used in creams for treating acne and skin rashes. (f) Since Vitamin B is not naturally synthesized in the body and we are likely to use it all up, especially when stressed it’s another vitamin that is typically safe to take a supplement of.
Your Skin’s Health
The right vitamins and nutrients are vital to our skin’s health. Vitamins C and E play such a vital role in protecting our skin from the sun and deficiencies in vitamins C D or E can even increase the risk of skin cancer. And that rash on your arm could actually be a zinc deficiency. The NYR Organic Beauty Boost supplement is another great option for your skin that’s vegan friendly and would have the Vitamin C, Zinc as well as other minerals and nutrients to give you a healthy glow.
If you have unhealthy skin issues weather its extreme psoriasis, severe acne, rashes or other reactions try asking your doctor to do nutrition deficiency testing to see if you can get to a root cause of the issue as opposed to only addressing symptoms treating it topically
References:
- Roadmap to Health, Dr. Stacey Robinson
- https://www.healthline.com/health/4-best-vitamins-for-skin#4
- https://medlineplus.gov/ency/article/002406.htm
- https://www.myfooddata.com/articles/vitamin-e-foods.php
- https://www.myfooddata.com/articles/food-sources-of-vitamin-k.php
- https://www.powerofpositivity.com/best-vitamins-for-skin/
- https://draxe.com/best-types-of-collagen/
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