If you travel down any supplement aisle or peruse online shops for “skin-loving” supplements, there are never-ending lists of capsules, powders, and pills that you could buy that make big claims for your skin. There is no such thing as one sacred and pure fountain of youth that will do everything for your skin overnight, but a consistent supplement routine with science-backed nutrients can help put you on that path toward healthier skin.
Supplements won’t erase fine lines, but they can support collagen renewal that improves skin elasticity. Some supplements are also powerhouses when it comes to helping to reduce inflammation, which is linked to skin conditions like acne, psoriasis, and eczema. According to The Aesthetic Miami, these are the five “skin-loving” supplements that are worth your time, attention, and money.
1. Vitamin D
Vitamin D “Supports skin cell growth, repair, and metabolism while reducing inflammation for a more even skin tone. Low Vitamin D levels have been linked to increased acne and dull skin.”
Whenever possible, it’s always a good idea to get your nutrients from whole foods, which are easier to digest. Vitamin D can be found in fatty fish, egg yolks, fortified cereals and milk, cheese, and mushrooms. Exposure to sunlight also helps boost your vitamin D levels (it’s still important to wear sunscreen to protect your skin from UV rays). If you don’t think you are getting enough of this nutrient, a supplement can help — talk to your doctor before starting new supplements.
2. Omega-3 Fatty Acids
This nutrient can be found in fatty fish like salmon, sardines, and mackerel, chia seeds, flaxseeds, and walnuts. “These essential fats help maintain skin hydration, reduce redness, and strengthen the skin barrier. Omega-3s also combat inflammation, making them great for acne-prone and sensitive skin types.” This is an important nutrient for overall brain health and the health of your skin.
3. Probiotics
Many of us only think of probiotics when we are taking an antibiotic and want to avoid stomach upset. But many skin issues actually originate in the gut, which is why probiotics are such a treasure — they “balance your microbiome, reducing acne, sensitivity, and inflammation for a clearer, calmer complexion.”
4. Magnesium
Magnesium has become a much talked-about supplement these days, but mostly because of its ability to help lower the stress hormone cortisol and relax the body, putting it in a better position for sleep. However, cortisol is a “major acne trigger” so any supplement that can balance this hormone can also help improve your skin and keep it clear and smooth.
5. Zinc
Zinc isn’t just for keeping colds away and boosting your immune system — it’s an important nutrient for your skin, as well. “If you have acne-prone skin, zinc is a game-changer! It helps regulate oil production, reduces inflammation, and speeds up skin healing, making it a must-have for anyone dealing with breakouts.”
