By Jill Levy
When building a natural skin care routine, most of us tend to focus on moisturizers, creams, serums and toners. While these certainly contribute to skin health, the true secret to supporting healthy skin (even naturally aging skin) goes beyond the surface.
In fact, consuming a variety of supplements and vitamins for skin — either through diet or supplementation — is just as crucial as what you're stocking up on in your cosmetics cabinet.
Best Supplements and Vitamins for Skin
As the most abundant protein in the body, collagen plays a central role in skin health. But as we get older, collagen production naturally starts to decline, resulting in wrinkles and sagging skin.
Collagen is one of the best supplements for supporting healthy skin, including normal aging skin. Ancient Nutrition’s Multi Collagen Beauty + Sleep Capsules work to support healthy skin and skin elasticity. These revolutionary capsules can improve the appearance of crow’s feet; plus, they benefit your hair, too — promoting hair thickness and growth, while reducing breakage.
The suggested use for these capsules is taking three daily with 8 ounces of water or your favorite beverage.
Related: How to Use Collagen Supplements
2. Vitamin D
Vitamin D plays an integral role in many aspects of health, and skin health is no exception. While more studies are needed, an often-cited research shows that vitamin D is involved in the natural growth and maturation of skin cells. It also supports bone health, cardiovascular function and healthy immune system function.
To ensure that you are getting enough vitamin D (many people fall short, including up to 70 percent of adults in the U.S., according to one source), take one Ancient Nutrition's Vitamin D Capsule per day with eight ounces of water or your favorite beverage.
3. Fish Oil
Fish oil is a great source of omega-3 fatty acids that play an important role in healthy growth and a healthy response to inflammation. As we know, balancing inflammation can benefit the skin, too.
Our Ancient Omegas Whole Body Capsules feature a powerful combination of essential fatty acids from land and sea. They promote healthy, normal aging by supporting smooth, healthy skin. They also support healthy skin maintenance and a healthy response to oxidative stress.
The suggested use for this product is three capsules daily with 8 ounces of water or your favorite beverage.
4. Bone Broth
Bone broth offers the inherent benefits of type II collagen, which naturally features glucosamine, chondroitin and hyaluronic acid, plus 19 amino acids.
It helps to support healthy skin, and supports gut and joint health too. To supplement with bone broth, add one scoop of our Bone Broth Protein - Vanilla to 12 ounces of almond milk, coconut milk or your favorite smoothie.
Biotin is a water-soluble B vitamin that contributes greatly to skin health. The micronutrient is often included in cosmetic products, such as face creams and over-the-counter beauty supplies for external support.
But eating biotin-rich foods is the best way to ensure that you’re getting enough of the vitamin. Some great options include eggs, salmon, avocados, goat cheese and liver.
6. Vitamin A
Vitamin A is one of the first go-tos for healthy skin support. While more studies need to be conducted, one notable study found that supplementing with vitamin A was able to support overall skin health and appearance over a three-month period. Retinol, a derivative of vitamin A, is often used in topical cosmetic products.
Getting vitamin A through food sources is ideal. Some vitamin A-rich foods include sweet potatoes, carrots, kale, eggs, grass-fed butter, organ meats and berries.
Multivitamins can be a useful to help round out your diet and supply a range of important micronutrients, including vitamins for overall skin health and skin elasticity. For example, Ancient Multi Women’s Capsules contain 100 percent or more of the daily value (DV) of 14 essential vitamins and minerals. It’s a potent combination of superfoods and body-ready vitamins, including vitamins A, C, D, E and biotin.
The suggested usage is taking three capsules a day with 8 ounces of water or your favorite beverage.
8. Vitamin C
Vitamin C plays a role in a healthy immune response and healthy digestion, while also supporting healthy skin function. Ancient Nutrition’s Vitamin C + Probiotics Capsules feature a powerful combination of soil-based probiotics and vitamin C to promote healthy antioxidant activity and support healthy skin function. Take two capsules with 8 ounces of water or your favorite beverage.
Curcumin is a potent plant pigment that is produced by certain plants, including turmeric. The benefits of curcumin have been well-documented and suggest that the compound supports a healthy response to inflammation and stress - two areas that can also help support healthy skin.
To supplement with curcumin via turmeric, take three of our Fermented Turmeric Capsules daily with 8 ounces of water or your favorite beverage.
10. Vitamin E
Vitamin E has been widely used in skin care products for many years. As a staple ingredient, research shows that vitamin E promotes healthy antioxidant activity. For this reason, Ancient Nutrition’s Vitamin E Capsules, which also feature fermented selenium, ancient superfoods and Hawthorn berry extract, help to support healthy skin and hair.
The suggested use for these capsules is taking two daily with 8 ounces of water or your favorite beverage.
How to Get the Best Vitamins for Skin Into Your Diet
Following a well-balanced diet rich in nutrient-dense foods like fruits, vegetables, healthy fats and protein foods can provide all of the vitamins for skin and hair that your body needs.
Try squeezing in a serving or two of fruits and veggies into each meal or swapping out your favorite salty snacks for a few nutrient-packed superfoods instead. To cram in even more vitamins for healthy skin into your diet, start your morning with a power-packed, cleansing collagen smoothie and fill it with your choice of greens and berries, plus a scoop of collagen or bone broth to bump up the benefits a bit.
Some of the best foods for skin include:
- Wild-caught salmon
- Walnuts and almonds
- Flaxseeds and chia seeds
- Sweet potatoes
- Red peppers
- Citrus fruits
What to Look for In Supplements
Unfortunately, not all supplements are created equal, and many are often pumped full of fillers, additives and preservatives.
The best vitamin and supplement brands’ products should be free of added fillers and extra ingredients, plus tailored to your specific needs based on your age and/or gender, as the requirements for vitamins for men and vitamins for women can differ.
Supplements should also be purchased from a reputable retailer and contain minimal added ingredients to ensure you're getting the best possible quality.
You should always consult your healthcare professional before starting any new dietary or lifestyle regimen, including vitamins for skin. Always follow label directions and suggested use guidelines.
- When building a natural skin care routine, many of us tend to try the trendy new cosmetic products on the market, but did you know that there’s a more natural approach to supporting healthy skin, including naturally aging skin?
- The true secret to supporting healthy skin (and normal aging) goes beyond the surface and involves the use of supplements and vitamins for skin to support a healthy response to inflammation, support skin function and promote healthy antioxidant activity.
- Some of the best vitamins or supplements for skin include collagen, vitamin C, vitamin E, vitamin D, vitamin A, biotin, fish oil and curcumin.
Jill Levy has been with the Dr. Axe and Ancient Nutrition team for five years. She completed her undergraduate degree in Psychology from Fairfield University, followed by a certification as a Holistic Health Coach from the Institute for Integrative Nutrition. Jill takes a “non-diet” approach to health and really enjoys teaching others about mindful eating, intuitive eating and the benefits of eating real foods.