The Exact Vitamins You Should Be Taking For Great Skin

Dana James MS, CNS, CDN, a triple board-certified nutritionist and functional medicine practitioner, guides us through her favourite tablets for skin. She caveats that no supplement will erase the damage of a poor diet or insufficient hydration, but if you have your diet tuned (a.k.a. brightly colored vegetables, plant-based fats, and organic animal protein), the right supplements can support collagen synthesis, hydration, reverse hyperpigmentation, and decrease inflammatory skin conditions such as acne, eczema, and psoriasis.

Which supplements will you add to your skin toolkit?

Omega 3s, particularity EPA and DHA, are the queens of fatty acids which help prevent skin laxity and wrinkles. They do this in two ways; reducing ROS (reactive oxidative species) which damage collagen and elastin, and by inhibiting an enzyme which degrades collagen and elastin.

In addition, omega 3s can protect the skin from photoaging and help preserve the skin barrier function to prevent dryness. The result? More refined and youthful skin.

Omega 3s have also been shown to reduce eczema and psoriasis by inhibiting the production of pro-inflammatory cytokines, such as TNF-alpha, IL-1, IL-6 which aggregate eczema and psoriasis.

Seek out an EPA/DHA formula sourced from anchovies, sardines or algae to prevent heavy metal contamination.

You might be familiar with hyaluronic acid as an injectable dermal filler like Voluma and
Restylane but did you know that it can also be ingested to help decrease wrinkle depth? In a double blind placebo-controlled study published in 2017, the group taking the hyaluronic acid had a significant reduction in wrinkles compared to the placebo group. Changes were seen in as little as 4 weeks. It is hypothesised that hyaluronic acid binds to receptors present on the keratinocyte surface and normalises skin function. Further, it can suppress wrinkle formation due to its high water content leading to greater moisture retention.

The two companies I personally use are Elysium’s Mosaic and Pique BF + Electrolytes.

Sea buckthorn oil has a dazzling array of bioactive compounds which promote skin
hydration and elasticity. It is also rich in carotenoids which help stimulate fibroblast activity and increase collagen production. It also contains omegas 7 and 9 which help strengthen the skin barrier by replenishing lipids in the epidermis. These fatty acids also enhance skin hydration, elasticity and help prevent water loss. Like omega 3s, sea buckthorn oil has also been shown to decrease eczema and psoriasis.

I recommend Sibu. The oil tastes delicious and can be added to a smoothie.

Glutathione is one of the most powerful endogenous antioxidants in the body. It is a tripeptide of amino acids, glutamate, cysteine, and glycine. You may have noticed biohackers taking oral glutathione as a way to upregulate their detoxification pathways. But did you know that it can also decrease hyperpigmentation by inhibiting melanin? In one eight week study, 60 participants were given 500 mg of a glutathione lozenge and 90% of the participants reported an improvement in their skin pigmentation. The number of UV spots were also dramatically reduced. Oral glutathione is a potential treatment for melasma.

Glutathione is a sulphur-based nutrient so it can taste awful if not disguised with a sweetener. The most effective form is a lozenge or liposomal.

Vitamin C is a very cost effective supplement which supports the skin in four ways. First, it neutralises free radicals and helps protect the skin cells from oxidative damage and collagen degradation.

Second, it directly supports collagen and elastic synthesis. Without sufficient levels of vitamin C, the skin becomes aged and lacklustre. Third, vitamin C can decrease acne scars by improving wound healing.

Finally, vitamin C reduces melanin synthesis leading to a more even skin tone and a reduction in hyperpigmentation. Vitamin C is a skin powerhouse internally not just topically.

If you’re looking for a supplement to help improve acne-prone skin due to hormonal changes, it would be inositol. Inositol is a carbocyclic sugar which is found in citrus and melons. Inositol has been shown to reduce excess androgens, such as testosterone and DHEA. These hormones can stimulate the overproduction of sebum and promote acne. Inositol also helps to reduce inflammatory nodules and pustules by inhibiting the production of inflammatory cytokines. All in all, inositol may be a helpful supplement to decrease acne.

Inositol was once thought to be a B vitamin but was later discovered to be a helpful sugar
molecule providing structure to cells. You can often find inositol in a B complex supplement or on its own as myo-inositol.

I originally used colostrum for improved gut health but noticed an improvement in the skin texture and firmness of my client’s skin. I had to ask a 74 year old client if she had had a laser treatment because her skin looked so good!

Colostrum is rich in immunoglobulins, lactoferin and growth factors which promote collagen synthesis, skin cell proliferation and improve skin healing. Colostrum also contains antimicrobial peptides which offer protection against bacteria and fungus. This may help decrease dermatitis, eczema and acne-prone skin. Colostrum works on a cellular level, so don’t expect results overnight, but I’m impressed with what I see at the three-to-six month mark.

Colostrum is bovine-derived and thus I recommend it being sourced from lovingly cared for cows who graze on grass. I use Armra colostrum.

We can’t forget zinc as a skin healer. If you eat enough red meat, nuts, and seeds you probably get enough zinc from dietary sources but if you don’t, this would be an inexpensive supplement to add into your skin-enhancing routine. Zinc is a co-factor in collagen synthesis, it regulates sebum production to decrease acne, and it helps counter ROS to protect the skin cells from oxidative damage. It’s an inexpensive mineral which does a lot for your skin. It’s also depleted by caffeine, alcohol, stress, and infection.

Ideally get zinc from your diet, but if not, seek out a zinc citrate or trace mineral supplement which will contain zinc along with some other minerals.