We all want to have firm and youthful skin that lasts a lifetime.
Aging is a natural process, so it happens to every person at one point or another. But, many experience premature skin aging, which can produce long-term complications as well as affect a person’s overall quality of life.
One of the most effective ways to maintain a firm and glowing complexion is by taking the best vitamins possible for skin health.
Physicians and cosmetic companies have been researching the different layers that make up the skin for decades. And, although we still have a lot to learn about our body’s protective barrier, researchers have uncovered a lot of information about the minerals, compounds, and vitamins in skin.
Along with liquid collagen, there are many different nutrients that are essential for good skin health (like vitamin C), but we need to understand the individual roles they play in order to choose the best combination.
To help, we’ve put together an article discussing the most essential minerals and the best vitamins for skin health.
What Role Does Collagen Play in the Skin?
Before going over our list of the most important nutrients, let's take a look at the quintessential role that collagen plays in the skin.
Even though it’s not a vitamin, collagen is one of the most important components of our dermal layers. Collagen is produced by various cells, but it’s mainly found in connective tissue like skin, muscles, and ligaments.
The highest concentrations of collagen are found in the dermis, one of the middle layers of the skin. Here, collagen is used to create fibroblast, a dense network of organic material that serves as a base for new skin cells to grow on.
Collagen is referred to as one of the skin’s building blocks not only because it’s a necessary component for good dermal health, but because it literally allows new cells to grow on top of it.
Therefore, a boost in collagen production can literally give new skin cells more space to grow on.
Collagen is also partially responsible for giving the skin its elastic texture and for healing wounds because it promotes the growth of new cells.
This is the same concept that some topical skin vitamins and skin exfoliants employ - they remove the thinnest, most external layer of the skin and promote collagen production, which leads to new cell growth.
To promote collagen production, you need to make that your skin has all of the precursors it needs.
Vitamin C is an important component of collagen, plus vitamin E which will help keep your outer layer moisturized.
To learn more about collagen and get more tips for a healthier complexion, take a look at our skin care guide.
Which Vitamins Help Repair and Restore Skin Elasticity?
Now that we’ve discussed the role of collage and the benefits of getting the right nutrients in your diet, let’s go over our list of the most important vitamins for skin health.
It’s important to note that our list is not definitive -- there are hundreds of natural compounds found in the skin. All of these work in unison to give your skin a firm texture and a glowing complexion.
That said, all of the nutrients listed below are essential for repairing, restoring, and maintaining a healthy protective layer, so adding these to your diet can help make sure that your skin is protected against the ravages of time or environment.
A lot of attention goes to the vitamins that can help improve skin health, but the truth is that there’s a wide range of essential nutrients you need to include in your diet.
Protein is a great example because it’s mostly known for helping muscle development and other vital functions. But, it’s also an essential precursor for a structural protein found in the skin and hair called keratin.
There are many minerals and vitamins involved in the creation of keratin. But, protein is the main precursor that can help boost your body’s natural keratin production and nourish your skin, starting with its deepest layers.
Protein is found in a wide variety of ingredients, so you can pick and choose which foods you source this essential nutrient from.
But, keep in mind that only animal products contain a complete protein profile, so people that prefer to avoid these ingredients will have to recreate this with the right combination of foods and supplements for clearer skin.
Vitamin A (or Beta-Carotene)
What does vitamin A do for your skin? We’ve all heard the stories of vitamin A being good for your eyesight, but researchers have also discovered that this natural compound can also play a crucial role in your skin care routine.
Also known as retinol, vitamin A is important for the healthy development of various types of tissue, including bones, teeth, mucus membranes, and of course, the skin. Many topical products contain vitamin A because, in certain concentrations, it can promote the regeneration of skin cells.
Beta-carotene is an antioxidant that can help fight free radicals, but our bodies also transform it into vitamin A when this compound enters the liver. So, people that want to ensure healthy tissues and protect against pollutants can take vitamin A to enhance their skincare routine.
Vitamin B5 (Pantothenic Acid)
Out of all the vitamins for skin elasticity, B5 may be the most complex in the sense that the body uses it for a variety of other biological processes. Also known as pantothenic acid, vitamin B5 helps the body produce blood cells, regulates nervous system function, and transforms protein into energy.
However, it’s also in charge of boosting skin and hair health.
Pantothenic acid is found in a huge variety of food sources, including most vegetables, grains, mushrooms, legumes, and animal products. You may also find topical skin care products that contain B5 because it produces a hydrating and soothing effect, improving appearance while relieving irritation at the same time.
What does vitamin C do for your skin?
Vitamin C is a powerful antioxidant that provides a high degree of protection against free radicals. This means that it can help slow premature aging.
Some experts believe that vitamin C also plays a role in maintaining heart health and other crucial roles.
But, the body can’t produce vitamin C on its own, so you need to eat foods that have a high concentration or find a natural supplement that provides a good daily dose. Plus, our bodies don't store excess amounts of vitamin C, so you need to intake this vitamin regularly in order to maintain a healthy complexion.
There are many vitamin C skin benefits. For example, vitamin C is necessary for the creation of collagen, which makes this vitamin essential for maintaining the skin healthy. It can also accelerate wound healing as well as the rebuilding of other connective tissue.
Vitamin C also assists in the absorption of iron, another essential mineral that’s a structural component of skin, hair, and nails.
Vitamin C can also help protect your skin against UV rays, which reduces sun damage. Prolonged exposure to UV rays can accelerate skin aging and dehydrate your skin.
Vitamin C has been observed to protect the skin against sun damage, but keep in mind you’ll still need to wear additional protection to avoid irritation or dryness.
Additionally, you can also find topical products that contain vitamin C for skin health. This helps deliver a vitamin C boost, which may brighten the skin and lighten uneven blemishes.
As you can see from our list, you can choose a wide combination of vitamins to help skin care. And, every skin care routine should also include a healthy amount of sun exposure because this promotes the creation of vitamin D in the body.
The reason is that vitamin D has a dual effect -- it can directly protect the skin while also enabling the use of additional nutrients that contribute to a healthy protective layer.
When the skin is exposed to sunlight, it uses precursors stored in the middle layers to create vitamin D.
Studies suggest that healthy levels of vitamin D in the skin can help reduce premature aging, which is measured by analyzing certain aspects in DNA strands.
Additionally, vitamin D is necessary for the absorption of calcium. This mineral is known for being the main component of teeth and bones, but calcium is also an important structural element found in the skin.
Vitamin D allows us to absorb and use calcium throughout different organs, including our external layer.
There are vitamin D supplements available, but remember that the best source is sunlight. So, instead of opting for a new product, you can spend time outside and your skin will take care of the rest.
Is vitamin E good for your skin?
You’ve likely heard about people that use topical vitamin E oil for skin repair and as an anti-wrinkle cosmetic product.
This is because, similar to vitamin C, vitamin E provides protection against ultraviolet light, so it may help combat mild sun damage.
And, vitamin E also has powerful antioxidant properties that protect the skin against premature aging, so it can help you look younger longer.
Vitamin E moisturizes your skin and helps protect pores so your external layer often feels smooth and fresh after each application.
You may be able to find topical skin care products that have vitamin E, but keep in mind that these can produce secondary effects if exposed to sunlight. As a general rule of thumb, it’s always safer to apply vitamin E products in the evening when there is no chance of sun exposure.
If you want to get vitamin E for skin care, but prefer to avoid topical products, you can also get it through your diet.
In addition to specialized supplements, you can also get a healthy dose of vitamin E by eating green vegetables like spinach and broccoli as well as a variety of nuts.
Vitamin B9 (or Folic Acid)
Many people take a B complex because it contains hair, skin, and nails vitamins. But, do they work?
While not all B vitamins are directly related to the creation of skin, vitamin B9 can actually give your skin a firm texture and combat the damaging effects of direct sunlight.
Vitamin B9, also referred to as folate, is an essential vitamin that supports dozens of different processes, including the development of healthy cells.
This is because vitamin B9 is necessary for the creation of DNA and RNA, the genetic base for all of the cells in our body.
Sun exposure and other pollutants cause the accelerated breakdown of DNA and the formation of wrinkles, but vitamin B9 can help the skin regenerate its genetic materials. This, in turn, can give the skin a clearer and more youthful appearance.
When looking for vitamin B9, you’ll likely find folic acid as an alternative.
Folic acid is a synthetic form of B9, which means that it doesn’t usually occur in natural settings. For practical purposes, folic acid serves the same purposes of B9, but it’s important to note the difference because some people prefer to get their vitamins from natural sources.
Collagen and Hyaluronic Acid
We’ve covered the importance of boosting collagen production in the skin, so we’ll only highlight the fact that collagen supplements and topical applications can both rejuvenate the skin and give it a healthy appearance.
Even though many animal-based ingredients contain collagen, the body doesn’t always absorb large quantities through food. Collagen supplements, on the other hand, can be sourced from a variety of sources, but you need to make sure that the formula is pure and that the collagen can be easily absorbed by your body in order to ensure good results.
Hyaluronic acid is a compound that’s naturally present in the body, especially in the eyes, joints, and skin.
Researchers have also found that it’s one of the most important molecules if you want to have hydrated skin.
The reason for this is that hyaluronic acid has the ability to retain water -- but the skin doesn’t always produce enough of this compound which can result in dryness and irritation.
In these cases, you can add leafy greens, starchy root vegetables, and eggs to your diet, all of which support collagen production. Or, you can always choose a high-quality supplement designed to boost hyaluronic acid and help combat wrinkles and other common signs of aging.
Selenium and Zinc
Did you know that zinc and selenium are both essential structural elements found in the skin?
Zinc and selenium are minerals that have powerful antioxidant properties.
Selenium can provide a mild degree of protection against UV rays and it helps maintain good overall skin health. The most external layer of the skin contains high concentrations of zinc, so experts believe this mineral also plays an important role in wound healing.
Giving your body regular doses of these can improve skin health and give you a glowing complexion.
Digestive probiotics have garnered a lot of attention over the last few years, but these aren’t the only microorganisms that give us a health boost.
As a matter of fact, there are billions of microscopic lifeforms living on our skin and these are in charge of eliminating unhealthy bacteria and keeping our dermal layer in good condition.
Even though they are a different type of nutrient, probiotics still make it to our list of best vitamins for clear skin because of the crucial role they play.
A healthy dermal flora can result in stronger skin, reduced signs of dryness, and a more balanced pH level, which improves the appearance of your external layer.
Omega 6 and Omega 3 Fatty Acids
If you think about vitamins for glowing skin, you may not always include fats in that list. This is because modern diets have villainized fat, but it’s actually an extremely important nutrient that’s necessary for cognitive function, energy production, and skin health.
But, like collagen, not all fats are the same, so you need to stay away from unhealthy types at all costs.
According to the Mayo Clinic, monounsaturated fats and polyunsaturated fats are the best for both our skin and overall health. Monounsaturated fats can help keep blood vessels healthy, which allows even distribution of oxygen, minerals, and other nutrients to the skin.
Polyunsaturated fatty acids aid in a variety of biological processes, but they are also crucial if you want to maintain healthy skin appearance and function. A lack of polyunsaturated fatty acids can result in skin abnormalities such as chronic dryness, impaired cell reproduction, and other issues.
There are many different types, but polyunsaturated fatty acids can be categorized into Omega 6 and Omega 3 fatty acids, both of which are vitamins good for skin health.
Use Marine Collagen to Boost Your Skin Health
Certain vitamins have the ability to boost skin health, but your body has to go through the process of absorbing and distributing these nutrients - and some of them don’t always make it to the skin.
There are dozens of different organs in the body, many of which use the same nutrients needed to build collagen and maintain a healthy complexion, like calcium.
If your dietary habits only include small portions of the nutrients you need for a good complexion, your body may distribute these vitamins and minerals across the organs that use them.
This may reduce the actual amount of these nutrients that are dedicated to improving your skin.
So, is simply changing your dietary habits good enough?
Including nutrient rich ingredients to improve the appearance of your external layer can help support and provide visible improvements if you have a poor complexion.
But, one of the best foundations for healthy skin is going to come from marine collagen - in liquid form, specifically.
Using a high quality, marine collagen formula like Taut’s Premium Collagen Drink Advanced Formula will restore your skin and help you maintain that beautiful glow while nurturing and protecting your skin.
It uses natural ingredients with no chemicals or preservatives and is a great way to help maintain your skin’s glow without relying on harsh chemicals.
Remember, collagen supplements aren’t regulated by the FDA, so you need to look at the ingredients and use the highest quality resources.
The magic behind the formula is the 100% marine-sourced collagen derived from red snapper fish scales caught from the South Pacific Ocean.
The collagen is broken down into super tiny pieces thanks to a process called hydrolysis that makes it highly potent.
Marine collagen contains collagen peptides that are small enough to be effectively absorbed when ingested, triggering your body's own production of new collagen, which, in turn, creates radiant skin results.
The formula also contains additional clinically studied ingredients that work together with the marine collagen to create even better results. There’s grape seed extract that helps protect the skin from free radicals. It also includes hyaluronic acid that hydrates and strengthens the skin and vitamin C which supports the body’s production of collagen.
Like collagen masks, liquid collagen supplements are suitable for all types of skin. To learn more about skin care ingredients to avoid at all costs and our high quality, marine collagen-based anti-aging solutions, contact our team today and we’ll be glad to help.
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How Does Your Diet Affect Skin Health?
Now that we’ve covered the best hair, skin, and nails vitamins, let’s take a look at how your dietary habits affect your skin.
You’ve probably heard the old adage “you are what you eat." This truth couldn’t be more accurate, when it comes to vitamins for the skin. In order to have healthy skin, you need to have a wholesome diet as well as an active lifestyle. This is because the food you consume directly provides your body with the nutrients it needs to create and maintain a fresh and youthful complexion.
The vitamins, minerals, and foods you intake affect your skin in different ways, including its:
The adult human body consists of approximately 60% water because this essential liquid is used by every organ in the body and the skin is no exception. As a matter of fact, water is one of the elements that help give the skin its firm and plump appearance. This is the reason why your skin looks thinner and feels dryer whenever you’re dehydrated.
However, water isn’t the only element that affects the appearance of your skin. Ensuring that your dietary habits contain certain vitamins can help maintain a glowing appearance and ensure that your skin is protected against premature aging. However, complimenting your diet isn’t as easy as simply taking a specific vitamin for skin health, so you need to know how each vitamin helps your skin in order to achieve your goals.
Firmness and Elasticity
What vitamin is good for skin? Well, the truth is that many different vitamins, minerals, and other nutrients can affect our external layer’s health. For example, a balanced intake of vitamin C can result in firm, plump, and elastic skin that’s less likely to show premature signs of aging.
Your diet can help improve and maintain elasticity through different mechanisms. Drinking enough water to support the healthy functioning of dermal cells is crucial. But, your diet should also contain vitamins and minerals that your body transforms into collagen and other compounds that give your skin its firm texture.
Aging and Long-Term Health
According to the American Academy of Dermatology, it’s never too early to create a skin care regime and start protecting your external layer. Even younger people in their 20s and 30s can experience dermal issues. And, those who develop dermal problems early on are at a higher risk of developing long-term skin health issues later on.
The good news is that adjusting your diet and ensuring that it includes certain nutrients can slow premature aging and result in healthy, youthful skin. Certain foods contain antioxidants and other ingredients that help combat signs of aging -- but you need to learn about the best vitamins for skin health in order to make the right changes.
The Best Source of Vitamins for Skin Health
There are many minerals and vitamins for dry skin and other issues, but some foods may also contain ingredients that cause premature aging. Like synthetic chemicals, such as insecticides or bleach, which tend to release free radicals into the body.
In simple terms, a free radical chemically imbalanced molecule that damages skin cells whenever they come into contact. Vitamin C, vitamin E, and other nutrients have the power to combat free radicals and moisturize our external layer, but this doesn’t mean they completely eliminate their effects.
The best way to reduce the number of free radicals in the body is to avoid harsh chemicals as well as any other harmful compounds. So, steer away from heavily processed or low-quality skin care products as these can have adverse long-term effects.
With this in mind, you can increase your intake of skin health nutrients by including specific, daily foods in your diet that are already high in vitamin C, vitamin D, vitamin E, and other essential nutrients or through natural supplements.
There is no one best vitamin for skin health, so you need to find a balanced combination of nutrients that give your protective layers a rejuvenating boost. Fortunately, all the nutrients you need to maintain your skin layers in good condition are readily available in nature.
By including certain foods and avoiding processed products, you can alter your complexity and visibly improve your appearance. Furthermore, opting for natural and responsibly-sourced products will also reduce your exposure to pesticides, herbicides, and other toxic chemicals, which limits free radical concentration and protects against similar pollutants.
In many cases, our diets already include enough vitamin C, vitamin E, and other nutrients, so the changes we need to make are usually small-scale. For people who need to make more significant changes, our advice is to take your time and gradually implement changes to avoid feeling overwhelmed.
Despite the fact that all the skin care nutrients you need can be found in foods, this doesn’t mean that our bodies readily absorb large quantities of these nutrients. For example, magnesium is believed to improve skin appearance by lowering cortisol levels. But, magnesium is relatively hard to get through foods because most diets are low in this essential mineral, which means that you have to increase your intake by making the right adjustments.
If you want to give your body a boost and take vitamins for skin repair in the form of supplements, always aim for products that come from natural sources. Some supplements are created synthetically and these may introduce foreign substances into the body. Instead, you should opt for vitamins and minerals that have been extracted from natural sources, such as fruits, vegetables, and fish.
We’d like to make a small caveat and highlight the fact that the body absorbs fewer nutrients from foods as we get older. Taking natural supplements is a great way to give our body a boost of vitamins and allow it to absorb a higher volume of nutrients on a daily basis.
The Importance of Staying Hydrated
Although we didn’t include it in our main list of vitamins for clear skin complexion, staying hydrated is also essential for a healthy complexion. Every cell in the body needs water to operate properly, so depriving your skin of this essential liquid may result in weak, thin, and dry skin.
Water is necessary not only to maintain skin firmness, but also for the proper functioning of all our organs. Not drinking enough water can result in sensitive skin that takes longer to heal, so make sure you stay hydrated throughout the day.
Keep in mind that drinking water on its own isn't enough to guarantee hydrated skin. You should develop a dermal care routine that includes a vitamin boost that helps retain water and keeps your external layer moisturized.
Making Adjustments to Your Lifestyle and Dietary Habits
It’s normal to feel anxious or overwhelmed when wrinkles start appearing. Fortunately, there are many steps you can take to create a healthy routine and reduce the appearance of wrinkles and other signs of aging. Some of the adjustments you can do include:
- Reduce stress
- Implement foods and supplements that result in a healthier protective layer
- Drink more water!
- Don’t make yourself uncomfortable -- make changes gradually if necessary
- Opt for natural supplements whenever possible
Learn More About the Best Ways to Help Keep Your Skin Healthy
Knowing what vitamin combinations are the most beneficial may be tricky. But, finding the perfect blend of vitamin C, vitamin D, vitamin E, and other nutrients on this list can rejuvenate your skin from the inside out.
If you want to learn more about the vitamin combinations and supplements you should include in your skincare routine, stay tuned or contact us today to learn more about our natural collagen products.
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