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 appearance 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 health 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.
So, what vitamins are good for skin? We’ve put together an article discussing the most essential minerals and the best vitamins for skin health.
What Role Does Collagen Play?
Before going over our list of the most important beauty nutrients, let's take a look at the quintessential role of collagen.
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. 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 dermis’ 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 dermis 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 exfoliants employ - they remove the thinnest, most external layer of the dermis and promote collagen production, which leads to new cell growth.
To promote the production of collagen, you need to make sure that you have all of the precursors it needs.
Vitamin C is an important component of collagen, plus vitamin E which will keep your outer layer moisturized.
To learn more about collagen and get more tips for a healthier appearance, take a look at our skin care guide.
Which Supplements Help Repair and Restore Elasticity?
Now that we’ve discussed the role of collagen 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 and beauty.
It’s important to note that our list is not definitive there are hundreds of natural compounds found in the dermis. All of these work in unison to give it a firm texture and a glowing appearance.
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 dermis is protected against the ravages of time or environment.
A lot of attention goes to the supplements that can help improve dermal health and beauty, but the truth is that there’s a wide range of essential nutrients that women need to include in their 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 keratin, one of the most commonly found ingredients in some of the best vitamins for skin and hair.
There are many minerals and vitamins involved in the creation of keratin. But, protein is the main precursor that can help boost your natural keratin production and nourish even the deepest layers of the dermis.
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.
Vitamin A (or Beta-Carotene)
What does vitamin A do? 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 beauty 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 dermis. Many topical products contain vitamin A because, in certain concentrations, it can promote cell turnover and regeneration.
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 beta-carotene to enhance their skincare routine.
More helpful reading: Vitamin A skin care
Vitamin B5 (Pantothenic Acid)
Out of all the supplements for skin elasticity, B5 may be the most complex in the sense that we use it for a variety of other biological processes. Also known as pantothenic acid, this B vitamin helps us produce blood cells, regulates nervous system function, and transforms protein into energy.
However, it’s also in charge of boosting dermal 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 skincare products that contain B5 because it produces a hydrating and soothing effect, improving appearance while relieving irritation at the same time.
Vitamin C (Ascorbic Acid)
What does vitamin C, otherwise known as ascorbic acid, do for your dermis?
Ascorbic acid 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 it also plays a role in maintaining heart health and other crucial roles.
But, we can’t produce ascorbic acid on our 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 ascorbic acid, so you need to intake this supplement regularly in order to maintain a healthy appearance.
This supplement offers many skin benefits. For example, ascorbic acid is necessary for the creation of collagen, which makes this supplement essential for maintaining a healthy dermis. 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.
It can also help protect your dermis against UV rays, which reduces sun damage. Prolonged exposure to UV rays can accelerate aging and dehydrate your dermis.
Ascorbic acid has been observed to protect the dermis 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 products, like vitamin C serum, that support overall youthful, radiant skin. Just one topical application can help deliver an ascorbic acid boost, which may brighten your appearance and lighten uneven blemishes.
As you can see from our list, you can choose a wide combination of vitamins for healthy skin. And, every woman’s routine should also include a healthy amount of sun exposure because this promotes the creation of vitamin D.
The reason is that vitamin D has a dual effect—it can directly protect the dermis while also enabling the use of additional nutrients that contribute to a healthy protective layer.
When the dermis 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 dermis can help reduce premature aging, which is measured by analyzing certain aspects in DNA strands.
Additionally, it’s 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 dermis.
Vitamin D allows us to absorb and use calcium throughout different organs, including our external layer.
While it’s easy to find vitamin D capsules, some of the best supplements for skin combine this vitamin with vitamin K. Vitamin K has antioxidant properties, can help reduce under-eye circles, and promote the production of collagen.
But, remember that the best source of vitamin D is sunlight. So, instead of opting for a new product, you can spend time outside and your dermis 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 dermal 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, it also has powerful anti-inflammatory and antioxidant properties that protect against premature aging, so it can help you look younger longer.
It 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 skincare 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 more vitamin E, 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.
More helpful reading by RenewSkin Inc.: Menopause Natural Treatments
Vitamin B9 (or Folic Acid)
Many women take a B complex supplement because it contains benefits for hair, skin, and nails. But, does it work?
While not all B vitamins are directly related to the creation of skin, vitamin B9 can actually give your dermis a firm texture and combat the damaging effects of direct sunlight.
Vitamin B9, also referred to as folate, is an essential skin vitamin that supports dozens of different processes, including the development of healthy cells.
This is because folate is necessary for the creation of DNA and RNA, the genetic base for all of our cells.
Sun exposure and other pollutants cause the accelerated breakdown of DNA and the formation of wrinkles, but folate can help the dermis regenerate its genetic materials. This, in turn, can give you a clearer and youthful appearance.
When looking for vitamin B9, you’ll likely find folic acid as an alternative.
It’s a synthetic form of B9, which means that it doesn’t usually occur in natural settings. For practical purposes, it serves the same purposes of B9, but it’s important to note the difference because some people prefer to get their supplements 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, we can’t always absorb large quantities through food. Collagen skin 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 in order to ensure good results.
Hyaluronic acid is a compound that’s naturally present in the body, especially in the eyes, joints, and dermis.
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 dermis 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 the production of collagen. Or, you can always choose a high-quality supplement designed to boost hyaluronic acid and help get rid of forehead wrinkles, crow's feet, and other common signs of aging.
Selenium and Zinc
Did you know that zinc and selenium are both essential structural elements found in the dermis?
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 a younger-looking, healthy appearance. The most external layer of the dermis 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 your skin and give you a natural glow.
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 dermis 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 great vitamins for clear skin complexion because of the crucial role they play.
A healthy dermal flora can result in stronger skin, reduced signs of dryness, and an overall balanced pH level, which improves the appearance of your external layer.
Omega 6 and Omega 3 Fatty Acids
If you think about supplements for glowing skin, you may not always include fats (like olive oil and fish oil) 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 a healthy complexion.
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 dermis and overall health. Monounsaturated fats can help keep blood vessels healthy, which allows even distribution of oxygen, minerals, and other nutrients to the dermis.
Polyunsaturated fatty acids aid in a variety of biological processes, but they are also crucial if you want to maintain a youthful skin appearance and function. A lack of polyunsaturated fatty acids can result in dermal 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 supplements have the ability to boost and maintain the health of your skin, 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 gorgeous skin, like calcium.
If your dietary habits only include small portions of the nutrients you need for healthy-looking skin, 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 want to give your dermis a boost.
But, one of the best foundations for a healthy-looking 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 radical damage. It also includes hyaluronic acid that hydrates and strengthens the skin and ascorbic acid which supports the body’s production of collagen.
Like collagen masks, liquid collagen supplements are suitable for all types of skin. To learn about skincare 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 Your Skin’s Health?
Now that we’ve covered the best hair, skin, and nail supplements, let’s take a look at how your dietary habits affect your dermis.
You’ve probably heard the old adage “you are what you eat." This truth couldn’t be more accurate, when it comes to supplements. In order to have a healthy dermis, 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 look.
The supplements 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 (and the skin is no exception). As a matter of fact, water is one of the elements that helps give you a 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 your appearance. Ensuring that your dietary habits contain certain supplements can help maintain a glowing appearance and ensure that you are protected against premature aging. However, complimenting your diet isn’t as easy as simply taking a specific supplement to improve your skin’s health, so you need to know how each one helps your skin in order to achieve your goals.
Firmness & Elasticity
What vitamin is good for skin? Well, the truth is that many different supplements can affect our external layer’s health. For example, a balanced intake of ascorbic acid can result in a firm, plump, and elastic appearance 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 transform into collagen and other compounds to give your dermis its firm texture.
More helpful reading from RenewSkin Inc.:
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 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 a healthy, youthful appearance. Certain foods contain antioxidants and other ingredients that help combat fine lines and wrinkles—but you need to learn about the best supplements for your dermal health in order to make the right changes.
The Best Source of Vitamins for Skin Health
There are many minerals and vitamins to help skin issues, such as dryness, 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, 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 amount of free radical cell damage 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 certain nutrients by including specific, daily foods in your diet that are already high in vitamin K, C, D, E, and other essential nutrients or through natural supplements.
There is no one best vitamin for good skin, 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 dermal 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 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 overall appearance and beauty 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 appearance 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 supplements 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 we absorb fewer nutrients from foods as we get older. Taking natural supplements is a great way to give ourselves an extra boost 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 supplements for clear skin, staying hydrated is also essential for a healthy look overall. Every cell needs water to operate properly, so depriving your dermis of this essential liquid may result in a weak, thin, and dry appearance.
Water is necessary not only to maintain 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 a hydrated dermis. 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 beauty routine and reduce the appearance of wrinkles and fine lines. 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
Now, what is the best vitamin for skin? Well, it’s difficult to pinpoint just one. And, knowing which combinations are the most beneficial may be tricky. But, finding the perfect blend of vitamins C, E, D and other nutrients on this list can rejuvenate your dermis from the inside out.
If you want to learn more about the vitamin combinations and supplements you should include in your skin care routine, stay tuned or contact us today to learn about our natural collagen products.
Additional information and helpful reading: