Bummed about your skin? Running a mile a minute every day, with stress levels going through the roof and scraping by on five hours of sleep – no wonder caring for your skin may be the last thing on your To Do list. Here’s a shortcut to better skin through diet: 10 supplements that most notably offer benefits to your skin and nourishes both your inside AND outside!
1: Ginseng
Popular in many TCM herbal brews, ginseng has many health benefits and has been used in many modern anti-ageing skincare formulations. It helps to rejuvenate skin, prevent UV damage and aid collagen production.
2: Royal Jelly
Apart from its beneficial effects on endurance and energy levels, Royal Jelly has been studied to play a significant role in regulating estrogen and modulating the effects of ageing, leading to better, firmer skin.
3: Acetyl L Carnitine
If you're looking for a supplement that can help you achieve healthy, youthful skin, look no further than acetyl L carnitine! This powerful amino acid is involved in the production of energy in the body, and it also plays a role in fatty acid metabolism. Acetyl L carnitine is known to be particularly effective in reducing the signs of aging, such as wrinkles and fine lines. It does this by stimulating collagen production and protecting against free radical damage. It is also thought to improve skin elasticity and hydration and even help to reduce the appearance of dark spots and other blemishes. It is widely available in supplement form in capsules, tablets, liquids, and powders.
4: Turmeric
Turmeric is a popular spice that has many health benefits. It is also known for its anti-inflammatory properties, which can help to reduce the appearance of blemishes and acne. It can be taken in capsule form or added to food and beverages. If you add it to your diet, make sure to start slowly and increase your intake gradually. Some people may experience side effects from taking turmeric, such as an upset stomach or yellowing of the skin.
5: Omega-3s
If you want to improve your skin health, consider taking omega-3 supplements. Omega-3s are essential fatty acids that can promote healthy skin cell growth and help to reduce inflammation. Some of the best sources of omega-3s include fish oil, flaxseed oil, and chia seeds, fatty fish, avocados, nuts and seeds, and olive oil.
6: Vitamin A
For healthy skin, vitamin A is essential. It helps to keep skin cells functioning properly and prevents dryness, scaling, and roughness. Vitamin A can be found in many food sources, including carrots, sweet potatoes, spinach, and eggs. You can also take a vitamin A supplement or even use topical products containing vitamin A. These can help to improve the appearance of your skin and reduce the signs of aging. This nutrient is essential for healthy skin and can help you achieve sensationally glowing skin!
7: Quercetin
The antioxidant quercetin can help protect your skin from the harmful effects of free radicals. It can also help to reduce inflammation and redness. Quercetin is found in many different kinds of fruits and vegetables, including apples, onions, and kale. You can also find it in supplement form at most health food stores. When shopping for quercetin supplements, make sure to choose a product that is high quality and free of fillers or artificial ingredients. Also, look for a supplement that contains at least 500 mg of quercetin per day.
8: Garlic
Garlic is not only great for your health, but it can also work wonders for your skin! This versatile ingredient has antibacterial, antifungal, and anti-inflammatory properties that make it ideal for treating a variety of skin conditions. If you suffer from acne, applying a garlic-infused topical treatment can help to reduce the number of breakouts. If you have eczema or psoriasis, garlic can help to soothe the itching and irritation. For general skin health, adding garlic to your diet or a garlic supplement can help improve circulation and promote cell turnover to give your skin a radiant, healthy glow.
9: Resveratrol
Resveratrol is a potent antioxidant that can help to protect your skin from free radical damage. Free radicals are unstable molecules that can cause oxidative stress and lead to premature aging. It is found in red wine, dark chocolate, and some types of berries. It is also available in supplement form. Resveratrol has also been shown to be anti-inflammatory which helps to reduce the appearance of wrinkles and fine lines. So, if you are looking for a way to protect your skin and reduce the signs of aging, consider adding resveratrol to your beauty routine!
10: Wolf- or Goji Berries
Berries are generally packed with antioxidants, great for healthy skin. They are also a good source of Vitamin C, which is important for collagen production, helping to keep your skin looking firm and elastic. Some of the best berries for skin include strawberries, raspberries, blueberries, and Chinese Goji Berries which are one of the main staples in TCM and improve blood circulation, nourish the liver, and contain zinc oxide to help block harmful UVA and UVB rays and boost collagen and elastin production for healthier, age-defying skin.