With the summer months upon us, many are transitioning their wardrobe to sun-loving shorts, tank tops, skirts, and t-shirts. Showing more skin during the summer to soak up the sun’s rays and stay cool, means many are thinking about the health and appearance of their skin. Smooth, clear, and glowing skin is what we want to show during the summer months.
Naturally, there are endless topical products on the market to achieve healthy skin. However, is it possible to support skin health from the inside?
This article will dive into evidence-based support for skin health in the supplement and nutraceutical market. After all, trusting supplements with something as important as your skin health merits some solid evidence backed by science.
Essential Vitamins for Healthy Skin
Vitamin A:
Rich in animal liver, cod liver oil, sweet potato, butternut squash, kale, mackerel, salmon, and bluefin tuna, (1) vitamin A has multiple benefits for the skin. Vitamin A is crucial for the skin’s innate immunity. (2) The skin is the body’s first defense against pathogens, UV radiation, pollution, and much more. Therefore, a robust immune response within the skin is essential for keeping it healthy.
Vitamin C:
Nature’s potent antioxidant, vitamin C has many beneficial effects on the human body. In fact, the human body cannot synthesize vitamin C and therefore it’s essential to consume from the diet. (3) Rich in citrus fruit, bell peppers, blackcurrants, strawberries, and cantaloupe, vitamin C is packaged perfectly by nature in many delicious foods. (4) Vitamin C acts as an antioxidant in the skin to protect the skin from oxidative stress. (5) Vitamin C also stimulates the synthesis of collagen, an important protein that gives the skin elasticity and firmness. (7)(8)
Check out these recommended foods high in vitamin C
Vitamin D:
Synthesized in the skin upon exposure to UVB rays, vitamin D has immune regulatory and anti-inflammatory properties within the skin. (9) Interestingly, vitamin D insufficiency has been observed in skin conditions such as psoriasis. (10) Individuals supplemented with vitamin D have been observed to show improved wound healing and better skin barrier integrity. (11)
Review this helpful information about Vitamin D Supplements
Vitamin E:
A fat-soluble vitamin, vitamin E supports the skin through scavenging free radicals that drive premature aging. (12) The richest food sources of vitamin E include nuts, spinach, olive oil, sunflower oil, and whole grains. (13) Vitamin C recycles vitamin E in the body, therefore taking these two supplements together increases their efficacy. (14)
Probiotics and Skin Health
Studies show that the health of the gut microbiome can influence skin health. What is the gut microbiome? (15) The gut microbiome is the residence of trillions of bacteria and yeasts in the gastrointestinal system. These resident microorganisms in the GI tract are necessary for our gut health and support the health of many other body systems as well. (16) While the gut and the skin might seem unrelated, the reality is that the gastrointestinal tract and skin have many ties. (17) Naturopathic medicine emphasizes the interdependent nature of all of the various body systems, and the gut-skin axis is one such important relationship.
Probiotics have been used to decrease symptoms of eczema, psoriasis, rosacea, and acne. The gastrointestinal microbiome appears to modulate the immune system, influencing the health of the skin. (18)
Probiotics appear to increase T-regulatory white blood cells, which are produced by the immune system and essential for preventing autoimmunity and controlling inflammation. (19) It is important to note that some skin conditions, such as psoriasis, are autoimmune in nature.
Can topical probiotics improve skin health? While the research on topical probiotics is far less robust than oral probiotics, some small studies are promising. (20) Since the skin itself has its own microbiome, it’s possible that microbiome is implicated in various skin disease processes. (21)
Safety and Efficacy of Skin Products
When sourcing safe and effective skin products, there are a few principles to go by.
You will want to purchase from a reputable source, preferably from a naturopathic physician or company they recommend. Unfortunately, there are many imitation companies online and it is difficult to tell if the product you are receiving is legitimate and has been stored in an appropriate manner that conserves the medicinal properties of the product. You may think you are purchasing directly from the brand you want when in fact you are purchasing from an imitator or private distributor.
Look for third-party testing that ensures the contents of the supplement are what they are marketed as. Third party testing can also look for purity and detect the presence of contaminants or heavy metals. Look for supplements certified by the USP or NSF International, third party organizations that perform testing on supplements to verify quality and purity.
Always stick with the recommended dosing to avoid side effects. Not using the supplement beyond the designated period of use is also critically important.
Supplements do occasionally interact with medications, therefore always discuss supplements with your naturopathic physician. Your naturopathic physician can also inform you of possible side effects to be aware of.
In general, when selecting skin products, prioritize options that skip preservatives, and artificial colors and fragrances. Ask your ND for help as well!
