Top Best Supplements for Glowing Skin – Your Radiant Boost
If you want to have dewy radiant, glowing skin, you should incorporate the best supplements for glowing skin into your skincare routine.
It’s easy to have radiant, glowing skin in your teens and early adulthood, but as you get older, you may need a little help.
And that is where the best supplements for glowing skin come in.
If you’re looking for ways to enhance your skin glow, you’ve come to the right place!
Achieving healthy and glowing skin involves a holistic approach combining proper nutrition, exercise, and a skincare routine.
But when it comes to nutrition, most people dont always get all the nutrients they need for good health, including skin health. And glowing skin is healthy skin.
In fact, according to the WHO, more than 2 billion people globally have a suboptimal intake of vitamins and minerals. And this number is going up. Maybe blame it on fast food?
And yes, you may be eating healthy most days, but nutritional gaps can still happen for many reasons.
So supplements, certain vitamins, minerals, and antioxidants can help support skin health and help you achieve that radiant, glowing skin boost you’re after.
Let’s take a closer look at the best supplements for glowing skin.
These natural supplements are packed with essential nutrients and can help promote healthy skin from the inside out.
Whether you’re dealing with dullness, dryness, or blemishes, these skin-loving supplements can provide the support you need to achieve the complexion of your dreams.
How to choose the right supplements for your skin
When choosing supplements for healthy skin, it’s important to follow certain guidelines to ensure safety and effectiveness.
Here are some key considerations:
1. Consult a Healthcare Professional
- Doctor or Dermatologist: Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.
- Registered Dietitian: They can provide personalized advice based on your nutritional needs and skin health goals.
2. Identify Your Needs
- Specific Skin Concerns: Determine if you have specific issues such as acne, dryness, aging, or sensitivity, and choose supplements targeted towards these concerns.
- Nutritional Deficiencies: Get tested for any deficiencies that might be impacting your skin health (e.g., vitamin D, iron, zinc).
3. Research the Supplement
- Ingredients: Look for supplements with clinically proven ingredients like vitamins A, C, D, and E, omega-3 fatty acids, collagen, and biotin.
- Dosage: Ensure the dosage aligns with recommended daily allowances and is not excessive.
- Quality: Choose high-quality brands that follow good manufacturing practices (GMP) and have third-party testing.
4. Check for Allergens and Additives
- Allergens: Avoid supplements containing allergens or ingredients you are sensitive to.
- Additives: Be cautious of unnecessary fillers, artificial colors, and preservatives.
5. Read Reviews and Testimonials
- Customer Feedback: Look for reviews from other users to gauge the effectiveness and potential side effects.
- Clinical Studies: Prefer supplements supported by clinical research and scientific studies.
6. Monitor Your Progress
- Track Changes: Keep a journal of your skin condition before and after starting the supplement.
- Adjust as Needed: Be prepared to adjust your supplement regimen based on how your skin responds.
7. Lifestyle and Diet
- Healthy Diet: Supplements should complement a healthy diet rich in fruits, vegetables, lean proteins, and healthy fats.
- Hydration: Drink plenty of water to keep your skin hydrated from within.
- Sun Protection: Use sunscreen to protect your skin from UV damage.
Best Supplements for Skin Health
1.Vitamin E
Vitamin E is one of the most effective supplements for achieving healthy, beautiful skin.
This powerful antioxidant helps protect your skin from harmful free radicals that can cause premature aging and other skin damage.
Not only does vitamin E support overall skin health, but it can also enhance your complexion and give you a natural, healthy glow.
To reap the benefits of vitamin E, you can take supplements or incorporate vitamin E-rich foods into your diet. Keep in mind you can use vitamin E topically or take a soft gel pill.
Some of the best dietary sources of vitamin E include: I love PURA D’OR 4 Oz ORGANIC Vitamin E Oil Blend
| Food | Vitamin E content |
|---|---|
| Almonds (1 oz) | 7.27 mg |
| Sunflower seeds (1 oz) | 7.4 mg |
| Sweet potato (1 medium) | 4.2 mg |
| Avocado (1 medium) | 3.1 mg |
| Spinach (1 cup) | 1.7 mg |
You can also apply vitamin E oil topically to help nourish and protect your skin.
When combined with other essential nutrients, such as vitamin C, vitamin E can offer even greater benefits for your skin.
2. Vitamin C
If you want to achieve glowing skin naturally, incorporating Vitamin C into your skincare routine is a must.
Not only does it promote collagen production, but it also has powerful antioxidant properties that protect your skin from free radical damage.
A study published in the journal Nutrients found a connection between vitamin C deficiency and the loss of some important skin functions, such as poor wound healing.
Vitamin C deficiency was also associated with the thickening of the stratum corneum and subcutaneous bleeding.
The subcutaneous bleeding is due to the fragility and the loss of connective tissue morphology, the study states. Vitamin C is needed to make collagen to make connective tissue.
Vitamin C is readily available in many food sources such as citrus fruits, strawberries, bell peppers, and more.
However, if you feel you are not consuming enough vitamin C foods, a supplement can help you achieve that glowing skin everyone desires.
Vitamin C glowing skin benefits include:
- Boosts collagen production, enhancing skin elasticity.
- Brightens skin by reducing dark spots and discoloration; studies show vitamin C inhibits the action of melanocytes (cells that cause dark pigmentation), thereby reducing the formation of dark spots.
- Protects skin from free radical damage caused by UV rays
- Fights inflammation that causes acne and blemishes like rosacea and more.
- Vitamin C also protects the skin from signs of aging, which may be due to its effect against UV radiation and antioxidant activities, and promotion of collagen production.
The best part about vitamin C is that you can apply it topically as in a serum, or take it in oral supplement form.
I highly love and recommend CeraVe Vitamin C Serum with Hyaluronic Acid, Skin Brightening Serum
TruSkin Vitamin C Serum For Face – Anti-Aging Face Serum is another great choice to even out skin tone.
You can also take an oral supplement with the topical supplement because vitamin C is water soluble, so toxicity is rare.
Sources of vitamin C include:
- Citrus fruits (oranges, lemons, limes), broccoli, bell peppers
- Kiwi, strawberries, cantaloupe, guava
- Kale, sweet potatoes, tomatoes, cauliflower
Taking Vitamin C also helps boost your immune system, and your immune system plays a crucial role in maintaining healthy skin.
3. Vitamin A
The viral TikTok featuring carrot salad for healthy skin may have it right after all, as carrots are a great source of vitamin A.
Vitamin A is a crucial nutrient for healthy skin, as it promotes cell turnover and reduces the appearance of dark spots caused by sun damage.
It also helps combat dryness and improve skin texture, making it a valuable addition to any skincare routine.
One of the best sources of vitamin A is sweet potatoes, which are rich in beta-carotene, a precursor to vitamin A. Other sources include spinach, kale, and carrots.
Supplementation can also be an excellent option for those with dry, sun-damaged skin. Look for supplements that contain retinoids, a form of vitamin A that is easily absorbed by the body.
One of my all-time favorite retinol creams is Olay Retinol Face Moisturizer, 24 MAX Anti-Aging Night Cream for Women
Follow this guide to use retinols appropriately.
Note: High doses of vitamin A can be toxic, so it is crucial to follow recommended dosages and speak with a healthcare professional before starting any supplementation routine.
4. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that nourish your skin from the inside out.
Omega-3 fatty acids reduce inflammation and support supple, hydrated skin. Research shows omega-3 fatty acids provide antiinflammatory protection against conditions such as psoriasis, atopic dermatitis, acne, and skin ulcers, as well as systemic UV photoprotection.
If you struggle with including fatty fish in your diet, taking a supplement may be a helpful alternative.
However, be sure not to eat too many omega-6 foods. The key is to balance the ratio of omega-3 to omega-6.
One of the best sources of essential fatty acids is fatty fish such as salmon, tuna, and mackerel.
Benefits of omega-3 supplements for skin :
- Not only do they contain ample amounts of these necessary nutrients, but they are also rich in vitamin D, another essential nutrient for skin health
- They also support the skin’s natural barrier, helping it retain moisture and preventing dryness that can lead to fine lines and wrinkles.
- Research has indicated that a diet rich in omega-3s may improve skin hydration
- Omega-3s may even protect against skin cancer.
One of the best omega-3 supplements is Nordic Naturals Ultimate Omega Xtra, Lemon Flavor
| Food Source | Omega-3 Content (per 3 ounces) |
|---|---|
| Salmon | 1,500-2,000 mg |
| Mackerel | 1,000-1,500 mg |
| Tuna | 200-400 mg |
| Chia Seeds | 4,915 mg |
| Flax Seeds | 3,897 mg |
Hyaluronic Acid
Hyaluronic acid is an essential nutrient that plays a key role in skin hydration. It is a natural component of the skin’s tissues, where it helps retain moisture and promote smoothness.
If you want to enhance your skin’s glow and natural hydration and improve its texture, consider adding hyaluronic acid to your daily supplement routine.
Research shows that hyaluronic acid supplements can improve skin hydration, reduce dryness, and boost skin elasticity.
In addition, this powerful nutrient has been linked to improved joint lubrication and reduced signs of aging.
To support your skin health, it’s important to consume foods rich in hyaluronic acid, including sweet potatoes, leafy greens, and bone broth.
However, to maximize your intake of hyaluronic acid, supplements are an effective option.
Look for supplements made from high-quality, natural sources that have been backed by clinical studies and 3rd party tests.
These supplements are typically available in pill or capsule form and should be taken as directed.
Try Cerave Hyaluronic Acid Serum
5. B Vitamins
B vitamins are essential nutrients that are important for maintaining healthy skin.
There are several B vitamins, including biotin, niacin, pantothenic acid, folate, and B12.
These vitamins help to regulate skin cell turnover, promote a healthy complexion, and reduce inflammation that can lead to skin conditions such as acne and eczema.
One of the best ways to incorporate these vitamins into your daily routine is through a healthy diet that includes foods such as:
| Vitamin B | Food Sources |
|---|---|
| Biotin | Eggs, almonds, sweet potatoes, salmon |
| Niacin | Tuna, chicken, peanuts, mushrooms |
| Pantothenic Acid | Avocado, sunflower seeds, broccoli, yogurt |
In addition to a healthy diet, supplementation with B vitamins can also provide a significant boost to your skin’s health and radiance.
Look for high-quality supplements that contain a full range of B vitamins, and speak with your doctor or a licensed nutritionist to determine the best dosage for your needs.
I highly recommend supplementing with methylfolate and methyl B12, as some people have difficulty breaking down these B vitamins due to the presence of the MTHFR gene mutations.
Try L Methyl Folate 15mg Plus Methyl B12 Cofactor
And of course, we cannot talk about B vitamins and skin health and not talking about Niacinamine supplements.
Niacinamide or nicotinamide is a form of vitamin B3, which has been shown to have many healthy benefits for glowing skin.
Research shows that niacinamide may be beneficial in managing melasma, acne, and psoriasis.
Studies find that niacinamide may mitigate DNA damage, oxidative stress, and inflammation, and genetic mutations, which cause many skin problems, including aging skin.
Niacinamide was found to be effective in controlling fine lines and wrinkles, spots, hyperpigmentation, yellowing, rough skin, and blotchiness(source).
Niacinamide may also prevent skin cancer, according to research. 500mg daily may be effective against melanoma.
Ready to try niacinamide? I love The Ordinary Niacinamide 10% + Zinc 1%, Smoothing Serum for Blemish-Prone Skin
6. Vitamin D
Vitamin D is essential for maintaining healthy skin and protecting it from UV damage.
This vitamin is produced in the skin when exposed to sunlight, and it supports the immune system and helps prevent skin infections.
Studies have also shown that low levels of vitamin D can contribute to skin aging and a higher risk of skin cancer.
However, it’s important to balance sun exposure with protective measures to avoid overexposure and sunburn.
Too much sun exposure can lead to premature aging, sunspots, and an increased risk of skin cancer.
The American Academy of Dermatology recommends wearing protective clothing and sunscreen with at least SPF 30, seeking shade during peak sun hours, and wearing a hat and sunglasses to protect your skin from harmful UV rays.
One way to ensure you’re getting enough vitamin D is to incorporate vitamin D-rich foods into your diet.
These include fatty fish like salmon and tuna, egg yolks, and fortified foods such as milk and orange juice.
However, it can be challenging to get enough vitamin D from your diet alone, especially if you have limited sun exposure, live in northern latitudes, or have darker skin.
Supplementation may also be necessary to maintain adequate vitamin D levels.
Your healthcare provider can perform a blood test to determine your vitamin D levels and provide personalized recommendations for supplementation.
It’s important to follow your healthcare provider’s guidance, as too much vitamin D can lead to toxicity and other health issues.
7. Collagen Peptides
Collagen is a crucial protein that plays a significant role in maintaining the health and appearance of the skin, making it an important supplement for achieving glowing skin.
As we age, the body’s natural production of collagen decreases, leading to visible signs of aging such as wrinkles, fine lines, and sagging skin.
Collagen acts as a structural support for the skin, providing elasticity and firmness.
Moreover, collagen plays a crucial role in the formation of new skin cells and the repair of damaged tissues, thereby aiding in the overall regeneration and rejuvenation of the skin.
This essential protein not only enhances skin elasticity but also promotes a radiant and healthy complexion by supporting the body’s natural ability to maintain and restore skin structure.
In addition to topical skincare routines, the internal support provided by collagen supplements can significantly contribute to achieving and maintaining healthy, glowing skin over time.
It’s important to eat food that supports collagen production, such as foods rich in vitamin C and bone broth.
However, you may need to supplement if you dont think you are getting enough to support glowing skin.
I recommend Vital Proteins Collagen Peptides Advanced, Hydrolyzed Peptides with Hyaluronic Acid and Vitamin C
Conclusion
Good health and glowing skin go hand in hand, and nutritional deficiencies can negatively impact your skin’s appearance and overall health. By incorporating the top supplements for glowing skin into your daily routine and maintaining a balanced diet, you can prevent these deficiencies and achieve radiant skin naturally.
Remember to consult with a healthcare professional before starting any supplementation routine and ensure that you are addressing any underlying health conditions that may be impeding your skin’s health.
With the right combination of supplements, a healthy diet, and a well-rounded approach to skincare, you can unlock your skin’s natural luminosity and achieve long-lasting skin health. Say goodbye to dull, lifeless skin and hello to a vibrant and youthful complexion.
FAQ
What are the best supplements for glowing skin?
The best supplements for glowing skin include vitamin E, vitamin C, vitamin A, essential fatty acids, hyaluronic acid, B vitamins, and vitamin D. These supplements are packed with essential nutrients and antioxidants that promote skin health and radiance.
How does vitamin E benefit the skin?
Vitamin E is a powerful antioxidant that protects the skin from free radical damage and supports overall skin health. It nourishes the skin from within, helping to keep it healthy and radiant.
What are the benefits of vitamin C for the skin?
Vitamin C is known for its ability to boost collagen production, which can enhance the elasticity and appearance of your skin. It also has antioxidant properties that protect against environmental damage and promote a beautiful complexion.
How does vitamin A help combat skin issues?
Vitamin A plays a crucial role in maintaining healthy skin by promoting cell turnover and reducing the appearance of dark spots caused by sun damage. It helps combat dryness and enhances the overall health and appearance of the skin.
Why are essential fatty acids important for the skin?
Essential fatty acids, such as omega-3 and omega-6, are vital for maintaining healthy skin.
They nourish the skin from the inside out, providing hydration and acting as a powerful antioxidant to support overall skin health.
How does hyaluronic acid enhance skin moisture?
Hyaluronic acid is a key component of skin tissues and helps retain moisture, resulting in improved skin hydration and smoothness. Supplementing with hyaluronic acid or consuming foods rich in this nutrient can enhance the moisture levels of your skin.
What role do B vitamins play in skin health?
B vitamins, including biotin, niacin, and pantothenic acid, support skin health and radiance.
They play essential roles in maintaining the health of skin cells, promoting wound healing, and providing amino acids necessary for optimal skin health.
How does vitamin D protect the skin from UV damage?
Vitamin D, also known as the “sunshine vitamin,” supports skin health and helps protect it from UV damage. It plays a crucial role in maintaining the health of the skin and supporting the body’s immune system.
How can I achieve glowing skin through supplements?
By incorporating the top supplements mentioned earlier into your daily routine and maintaining a healthy lifestyle, you can achieve radiant and glowing skin. It’s important to remember that individual needs may vary, and it’s always a good idea to consult with a healthcare professional before starting any supplements.
