Supplements for healthy skin

These days there are supplements claiming to do everything from strengthening your nails to lowering your cholesterol. The supplements industry is large and largely unregulated. That’s why it’s important to understand what supplements are actually good for your health and which ones are just trying to sell you false hope. Another reason why you’ll want to take note is that supplements can actually be harmful and damaging to healthy skin if taken incorrectly. So before you jump at the next wonder vitamin or mineral to try, do your research and consult your doctor.

Today we are helping you out with the research part by highlighting a few supplements that have demonstrated positive effects for the skin. Take a look and discover a few healthy options that you may want to consider adding to your skincare routine.

Daily dose of Vitamin D

If you pay attention to your skin health, you’re probably familiar with vitamin D. It is the vitamin that we get from the sun that helps us absorb calcium from our intestines and make our bones strong, along with other benefits, including fighting free radicals that can cause premature aging. But if we know anything about skin cancer, we know it’s not a good idea to lay out in the sun unprotected to get our body’s required dose of vitamin D. And since it’s hard to get enough vitamin D from food sources, supplements are our best bet. Most guidelines call for 600 IU of vitamin D per day for those under the age of 71 and 800 IU per day for those older. However, many experts say 800 to 1,000 IU is ideal for most adults. Talk to your doctor to find out what dose is right for you, and whatever you do, don’t go overboard: ingesting more than 4,000 IU of vitamin D per day can be toxic.

Supplements for healthy skin: Vitamin C

With the help of the citrus industry, the benefits of vitamin C have already been widely touted. Vitamin C is a water-soluble vitamin that acts as an antioxidant in the body, helping protect our cells, strengthen our immune systems and prevent wrinkles and sun damage. It also helps our body produce collagen, the protein our skin needs to remain firm and supple. While vitamin C’s anti-aging effects in supplements are questionable, as un-advisably high doses of the vitamin are needed to produce any significant change in the skin, studies show that vitamin C supplements provide many all-around benefits for our health. The recommended daily intake of vitamin C is relatively low at 100-200 mg per day and can usually be attained through food sources. Higher doses up to 2,000 mg per day are often recommended to support an athlete’s immune systems and to fight off the common cold. Consult your doctor to find the right dosage for you and your health. Topical treatments of vitamin C may provide a greater benefit to your skin and should be considered as well.

Resveratrol: from grape skin to your skin

Resveratrol is widely known as the compound that made it “healthy” to drink wine. That’s because resveratrol is found in grape skins and is used by grapes to defend against toxins. There is some evidence that shows these same benefits can extend to human skin, improving the look and elasticity, and help lower cholesterol levels. There still haven’t been enough studies to say with certainty, but many doctors agree that a 5-10 mg daily dose of resveratrol is safe and potentially beneficial for long-term health. Resveratrol is also increasingly being used in many topical skincare products as brands have found a way to create stabilized resveratrol, a form of the compound that is able to penetrate the skin. This means many moisturizers and serums containing the ingredient could be worth trying as well.

Hyaluronic Acid as a supplement for healthy skin

If you stay on top of skincare trends, you have probably noticed “hyaluronic acid” popping up on many product ingredient lists as of late, and not without good reason. Hyaluronic acid is known for its moisture-retaining abilities. According to Paula’s Choice, one gram of hyaluronic acid is able to hold up to six liters of water. And, as we know, moisture is one of the key elements needed for maintaining youthful-looking skin. While hyaluronic acid has been shown to be beneficial when applied topically, it can also be taken as a supplement. Consult your doctor before taking hyaluronic acid supplements to ensure you are taking the right dose and using a trusted brand, but most recommended doses are at 100-200 mg per day.

See our 5 Top Tips to healthy skin here.

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