8 min read
The Best Nutrients for Skin Health
Posted By
Digital Spirit Collaborator
TITLE: The Best Nutrients for Skin Health
AUTHOR: Amy Butler (Nutritionist)
Many nutrients have been long associated with outcomes of improved skin health, including all of its possible aspects from beauty to integrity and even ageing. Interestingly, benefit has been observed from both dietary nutrients (from food) and those applied topically, such as in moisturisers or skin treatments. Research suggests that the deeper layers of skin (the dermis) need dietary nutrients while the upper layers (the epidermis) respond better to topical treatment.1
Nutritionist Amy Butler discusses some of the best nutrients for skin health below.
Vitamin A
Vitamin A and its derivatives, including retinol, are called retinoids and are commonly found in skincare. Both the deeper and upper layers of skin contain receptors for retinoids2, meaning that vitamin A is a great nutrient to use in both dietary and topical skin nutrition. Topical retinoids have been clinically shown to improve photoaged skin by increasing smoothness and decreasing fine wrinkles and hyperpigmentation.2
Vitamin C
Vitamin C is vital for collagen synthesis and is found in both the upper and deeper layers of the skin. Ageing and exposure to UV light and pollutants, like cigarette smoke, can cause a decline in vitamin C levels in the upper layers of the skin. Vitamin C is an antioxidant; thus, it can also help to protect the skin against damage from UV light.3
Vitamin D
Vitamin D is made in the skin through exposure to sunlight. Its main function is to regulate the production of skin cells, therefore contributing to the maintenance of the skin barrier and normal wound healing.4
Vitamin E
Vitamin E actually refers to two different molecules – tocopherols and tocotrienols, both of which are found in diet in foods such as nuts and seeds. Vitamin E is also an antioxidant, meaning that it too, along with Vitamin C, helps to protect the skin against damage from UV light.5
Zinc and Selenium
Minerals are many and varied, but the two most studied for skin health are zinc and selenium. Both zinc and selenium protect the skin from damage by UV rays; zinc works topically while selenium is effective both topically and in the diet.6
Polyunsaturated fats
Fats which are polyunsaturated (PUFAs), the omega-3 and omega-6 fatty acids, have roles in keeping skin healthy. Both dietary and topical PUFAs can increase the levels of fats in the skin; topically applied PUFAs can circulate to the rest of the body and may be the more effective method of providing support to skin health.7
Flavonoids
Flavonoids are a type of antioxidant found in plant foods. Flavonoids in the diet are extensively changed through digestion, so dietary and topical flavonoids may have different effects on the skin.8 Fruits, vegetables, legumes and tea are all excellent sources of dietary flavonoids.
Peptides
Peptides are not found in the diet but are created in the body and can be applied topically. They have many functions including melanin production, suggesting a protective effect against sun damage, and collagen production indicating a potential protective or therapeutic application for wrinkling and ageing skin.9
Have you ever wondered if collagen supplements are worth the hype? We discuss here.
Probiotics
As discussed in our article ‘Skin Deep: The Causes of Common Skin Concerns’, the gut and skin are intrinsically linked via the gut-skin axis, with many gastrointestinal disorders and dysbiosis (an imbalance in the types of bacteria found in the gut) being associated with skin problems.10 Both dietary changes and probiotic supplementation can alter gut bacteria, creating the possibility for intentional manipulation of the gut-skin axis for therapeutic purposes.10
What about water?
Keeping moisture in the skin is important for good skin health. Moisturisers and serums can be applied topically to help with this, but what about the water we drink? Surprisingly this area is little researched. Studies have found that an increase in water intake results in hydration of the deeper skin layers, but it’s not yet known whether this means that drinking more water can reduce skin dryness.12 However, considering what we know about the benefits to other areas of health of ensuring an adequate water intake, it’s certainly something to strive for regardless of its effects on the skin.
What about supplements?
Combined supplements with a variety of ingredients including collagen, vitamin C, vitamin E, biotin, zinc, grape and tomato see extracts, and marine nutrients (i.e. kelp or marine algae) have also demonstrated benefits to skin hydration, wrinkles and other measures of skin health.9, 10, 11, 12
In addition, the chemicals from deeply or brightly coloured vegetables, fruits and berries are likely to play a role in reducing cellular ageing, and therefore improve the visible signs of ageing in the skin.
Bridging the gaps in your diet with Good Green Vitality is one way to ensure you are getting the top up you need in one daily serve of many of these important skin health ingredients. Good Green Vitality also has the added benefit of nutrients that support gut health and your body’s natural detoxification pathways, that all play a critical part in your overall skin health.
To learn more about the internal and external factors that cause common skin concerns, read out article by Nutritionist Amy Butler ‘Skin Deep: The Cause of Common Skin Concerns’.
References
- Linus Pauling Institute. Skin Health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health
- Linus Pauling Institute. Vitamin A and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-A
- Linus Pauling Institute. Vitamin C and skin health. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
- Linus Pauling Institute. Vitamin D and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-D
- Linus Pauling Institute. Vitamin E and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
- Linus Pauling Institute. Minerals and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/minerals
- Linus Pauling Institute. Essential fatty acids and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
- Linus Pauling Institute. Flavonoids and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/flavonoids
- Linus Pauling Institute. Peptides and skin health. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/peptides
- Salem I, Ramser A, Isham N, et al. The gut microbiome as a major regulator of the gut-skin axis. Front Microbiol 2018;9:1459.
- Oyetakin-White P, Suggs A, Koo B, et al. Does poor sleep quality affect skin ageing? Clin Exp Dermatol 2015;40(1):17-22.
- Akdeniz M, Tomova-Simitchieva T, Dobos G, et al. Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin Res Technol 2018;24(3):459-465.
Related news
min read
An Introduction to Gut Health & Nutrition – 5 Must See Articles
Gut health significantly affects overall wellbeing, influencing brain function, immunity, and metabolism. A balanced gut microbiota, influenced by diet and environment, can potentially enhance health, aid digestion, and reduce allergies. The roles of probiotics and prebiotics in gut health are also discussed.
min read
Probiotics vs. Prebiotics
Unleash gut health with probiotics and prebiotics! Strengthen digestion, immunity, and overall well-being. Try Nuzest's Good Green Vitality for convenient support with 8 billion CFU of probiotics. Take charge now!
min read
The Link Between Gut Health & Allergies - Plus 5 Top Tips to Help
Discover the link between gut health and allergies, and how the gut microbiome influences the body's immune response to allergens. Learn how adopting a balanced diet with prebiotics and probiotics can support gut health, reducing the risk of allergic reactions. Explore solutions for allergy relief and fostering a healthier gut with Nuzest’s multi-nutrient formula, Good Green Vitality.
min read
The Great Diet Debate: Unravelling the Tapestry of Popular Eating Plans
Exploring popular diets such as the Mediterranean, Ketogenic, Plant-Based, Paleo, and Intermittent Fasting, this overview highlights their principles, benefits, and considerations. It emphasizes the importance of finding a dietary pattern that aligns with individual health goals and preferences, while suggesting the potential benefits of incorporating a multi-nutrient supplement for overall health.
min read
The Gut Connection: How to Improve Your Digestion and Gut Health in 6 Steps
Discover the significance of gut health and its impact on digestion and overall well-being in this insightful article. Learn six practical steps, including maintaining a balanced diet, staying hydrated, managing stress, and using antibiotics wisely, to promote a healthy gut and enhance vitality.
min read
Does Gut Health Affect Your Immune System? | Do These 6 Things
The gut microbiome, which consists of trillions of bacteria in our digestive tract, plays a crucial role in supporting our immune system and overall health. Consuming probiotics and prebiotics, staying hydrated, managing stress, limiting processed foods, and engaging in outdoor activity and exercise are effective strategies to promote a healthy gut and enhance immunity.
min read
What is Collagen? Types, Sources and Benefits of Supplementation
Collagen is essential for joints, bones, muscles, ligaments, tendons, cartilage, skin, hair and nails.2 It is one of the primary structural proteins of connective tissue and plays a crucial role in the body by cushioning, strengthening, hydrating, binding, and connecting tissues together.3 Connective tissues are able to provide physical and mechanical support through the collagen, elastic and reticular fibres
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.