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Why Your Supplement Routine is Just as Important as your Skincare Routine

DATE PUBLISHED
December 18, 2024

It’s no secret that Americans are obsessed with looking their best. In fact, the United States holds the top spot in the global skincare market, spending a staggering $24 billion annually. (source) And it won’t come as a surprise that we’re also obsessed with feeling our best too. In 2023, U.S consumers spent a whopping $45 billion on dietary supplements, making up a quarter of the $177 billion global market. (source)

The irony in these statistics is that much of what you’re putting INSIDE your body in the form of dietary supplementation can significantly influence the health, vibrance, and youth of your skin too. So, if you’re looking to streamline your health and wellness practices, read on to learn which supplements can boost your beauty regimen and help you maintain the glowing, healthy skin you desire.

Boost Collagen and Skin Repair with Vitamin C and Collagen Peptides

Few supplements are more important for the skin than vitamin C! Vitamin C stimulates collagen synthesis. Collagen is in the dermis, the middle layer of the skin, where it supports the flexibility and strength of the skin. Collagen degradation as we age influences the formation of those dreaded fine lines and wrinkles. (Source, Source)

Vitamin C, in addition to its collagen-boosting properties, can act as a shield for our skin against environmental assaults, including damage caused by excessive UV light exposure. While vitamin C has primarily been explored topically for skin health, increasing your intake of vitamin C through a supplement may provide an added layer of protection for your skin. (source)

Collagen peptides are small, digestible pieces of collagen, a crucial protein necessary for skin health. Typically derived from bovine or fish sources, collagen peptides help to improve skin elasticity and hydration and to reduce skin wrinkles while restoring skin barrier integrity. (Source, Source)

Natural Compounds to Balance Your Gut and Revitalize Your Skin

One crucial connection that is often overlooked is the gut-skin axis, a two-way relationship that links your gut's health to your skin's appearance and condition. Understanding and nurturing this axis can be a game-changer in your skincare routine.

The gut-skin axis is heavily influenced by your gut microbiota—the community of microbes in your digestive system—and your skin. Through this connection, substances produced by gut bacteria can enter your bloodstream and affect your skin’s health. For instance, certain inflammatory gut bacteria release substances that can trigger skin inflammation. There are links between the gut-skin axis and various skin issues, including acne, allergic skin reactions, and rosacea. (Source, Source, Source, Source)

You might be thinking that a daily probiotic would be the supplement of choice to support a balanced microbiome and skin health and you’re not wrong! But there are other, lesser recognized natural compounds that have significant influence on the gut-skin axis. Take bitter herbs for example, like dandelion and gentian, which promote bile flow aiding proper digestion and toxin excretion, they also help maintain a healthy gut microbiota and support inflammatory balance. Historically, herbalists from all over the world have used bitters to promote clear, healthy skin. (Source, Source)

Additionally, herbs that target gut dysbiosis—an imbalance between good and harmful microbes—may also benefit the gut-skin axis. For example, black walnut supports the gut in managing microbial stress and may offer calming benefits for the skin. (Source)

Vitamin D for a Clear Complexion

Vitamin D plays multiple roles in supporting skin health. Vitamin D supplementation may help people with itchy skin conditions, possibly by regulating the replication of skin cells and decreasing the activity of inflammatory immune cells in the skin. (Source)

Topical vitamin D also helps to regulate skin hyperpigmentation, also known as melasma – those unwanted spots or patches of darker skin that can be so hard to get rid of. Increasing your vitamin D levels can be beneficial to those that suffer with skin hyperpigmentation as well. Research shows that these folks typically have low levels of the “sunshine vitamin.” (Source, Source)

Of course, it is important to test your vitamin D level with your healthcare provider before supplementing to determine whether you need supplemental vitamin D and, if so, what dosage is appropriate for you.

Power Up Your Skin Cells by Boosting NAD+

The longevity molecule, NAD+ has taken off in recent years as one of the number one anti-aging supplements on the market. NAD+ stands for nicotinamide adenine dinucleotide, a coenzyme found in every cell that is essential in supporting the regulation of metabolism, longevity, DNA repair, and the immune system. Unfortunately, NAD+ levels naturally decline with age. NAD+ has been touted as the anti-aging miracle for skin health as well. It has been shown to support energy availability in the skin, driving skin cell rejuvenation and repair. It may also defend the skin against oxidative stress. (Source, Source)

Nicotinamide mononucleotide (NMN) is a stable precursor to NAD+ that is available as an oral, IV and topical supplement. While we don’t have much human research yet on NMN and skin health, preclinical research indicates that NMN can help maintain normal skin structure along with collagen levels and may even protect against UV-induced skin damage. (Source)

Omega-3’s for Hydration and Inflammation

Omega-3 fatty acids are essential fatty acids that we must consume through food or supplements, as we cannot make them in our bodies. Research shows that omega-3 fatty acids in fish oil can protect skin from common environmental stressors, regulate inflammation, and increase skin hydration. (Source)

Look for a third-party tested fish oil to avoid potential fish oil contaminants, such as PCBs and mercury.

The Bottom Line on Supplements for Glowing Skin

Incorporating supplements like collagen peptides, vitamin C, bitter herbs, vitamin D, NMN, and omega 3’s into your supplement routine can be a game-changer for your skin’s health and appearance. These powerful ingredients can aid collagen production, balance inflammation, reduce blemishes, and promote overall skin vitality.

While no supplement protocol can totally replace the need for a good skincare regimen, the right combination can enhance your skin's radiance and resilience. Always consult your healthcare provider before introducing new supplements to ensure they align with your needs and goals for glowing, healthy skin.

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