Supplements for Skin
Supplements For General Health
A healthy body is necessary to have healthy looking skin. The following supplements are good for almost everyone to promote good health.
- Vitamin D: Incredibly important for a large number of health issues. Vitamin D is best gotten from the sun. Fair skinned people need small amounts of sun, darker skinned people need much more. People in northern climates like Chicago can only make Vitamin from the sun reliably about 4 months per year. So if you don’t like sun, or cannot get sun you must take Vitamin D supplements. And too much sun is of course a leading cause of premature aging of the skin. Blood levels should be about 50, or minimum 30. In general taking 1000 units per day will suffice, but you should get a blood test and regulate from there.
- Calcium: Taking one 600 mg calcium carbonate tablet daily, to prevent osteoporosis, is prudent for everyone unless you consume the equivalent of a quart of milk daily.
- Magnesium: 250 mg daily works with calcium for bone health
- Multivitamin: A balanced diet is most important, but taking a multivitamin 3 days a week or every other day provides a safety net to make sure you get what you need.
Supplements That are Good for Your Skin
The following supplements have been shown in peer reviewed articles from journals indexed in pubmed to produce noticeable clinical benefit tested against placebo in multiple studies. While many other potential supplementation agents exist, none of the others has yet this degree of reproducible efficacy.
- Collagen: Numerous studies have shown collagen supplements to help prevent skin aging and to improve the health and appearance of already damaged skin. The Collagen peptides hydrolysates prolyl-hydroxyproline (Pro-Hyp) and hydroxyprolyl-glycine (Hyp-Gly) have been shown to improve facial skin moisture, elasticity (R2), wrinkles and roughness, compared with placebo without adverse events.
- Enzyme COQ: One study of oral usage has shown “limited seasonal deterioration of viscoelasticity and reduced some visible signs of ageing. We determined significantly reduced wrinkles and microrelief lines, and improved skin smoothness.“
- Evening Primrose: Omega 6, gamma linoleic acid.
- Flaxseed Oil: Omega 3.
- Hyaluronic Acid:
- Probiotics: Probiotics have been shown in studies to "restore acidic skin pH, alleviate oxidative stress, attenuate photoaging, improve skin barrier function, and enhance hair quality." These can be taken in tablet form or by eating one small carton of Greek Yogurt Daily. We recommend FAGE 0% which has 18 grams of protein, only 100 calories and is delicious unsweetened. It is the only authentic Greek yogurt without additivies or fillers that is generally universally available.
- Topical Boswellic Acid: Improved skin smoothness. It has also been shown beneficial topically. Topical Boswellia has shown “significant improvements of the Dover's global score for photoaging, tactile roughness, and fine lines, as well as, with noninvasive diagnostic techniques, an increase of elasticity, a decrease of sebum excretion, and a change of echographic parameters… in comparison with placebo. The treatment was always well tolerated without adverse effects.”
- Topical Ginger: Studies have shown a protective effect of topical ginger against sunlight induced wrinkle formation, so called photoaging.
- Topical Vitamin C: Topical as well as oral Vitamin C have been shown to have an anti-wrinkle effect.