Nutritional supplements for the skin

A nutrient-dense diet is a lifestyle factor that plays an important role in maintaining healthy skin. Supplementation is often needed to help with certain skin conditions or to simply help prevent the signs of premature ageing.

It is important to understand how specific supplements impact the skin in order to help us choose the right supplements for optimal skin health. This article outlines research that is associated with various nutrients in order to help you understand which nutrients play a vital role in nurturing and maintaining healthy skin.

Omega-3 fatty acids are polyunsaturated fatty acids that have been well-documented to decrease inflammation within the body. To date, in relation to skin health, omega-3 fatty acids have been studied in their relation to skin cancer formation. A 2014 meta-analysis in the International Journal of Cancer, found that although available evidence is suggestive that omega-3 fatty acid consumption may play a part in skin cancer prevention, more research needs to be done in order to confirm this.¹

The administration of omega-3 fatty acids from fish oils in animal studies was found to be as effective as suppressing an immune response (such as one that is stimulated in an allergic attack of the skin) as the drug cyclosporin A, a well-known immunosuppressive drug. In fact, consumption of omega-3 fatty acids significantly reduced the severity of dermatitis and the thickening of the epidermis.²

Since there is strong evidence of the anti-inflammatory effect of omega-3 fatty acids from fish oils, it is a warranted supplement for skin health.

Vitamin C

Vitamin C is a well-known antioxidant that supports the immune system and fights inflammation. Its most important function in relation to skin health is its role in collagen formation. Collagen formation decreases as one ages, However, including plentiful amounts of vitamin C within your diet provides the building blocks from which collagen can be produced.

In a recent 2017 study looking at the effects of ascorbic acid on skin wrinkles and pigmentation, supplementation of vitamin C applied directly to the skin improved skin roughness and lightness in twelve and eight weeks, respectively. This was so because vitamin C was able to increase collagen production and decrease melatonin (the hormone responsible for increased pigmentation in the skin). The authors concluded that vitamin C is an effective anti-ageing agent that reduces wrinkles and skin pigmentation.³

Vitamin E

Vitamin E is another powerful antioxidant that is vital for skin health. Research has found its important role in protecting the skin from the damage by UV light from the sun. One study from the Journal of the American Academy of Dermatology found that vitamin E added to a topical cream was able to decrease erythema and sunburn cell formation. However, the combination of vitamin E and vitamin C was far superior to vitamin E alone in achieving these results.⁴

Vitamin A

Vitamin A makes up an important part of the epidermis and plays a crucial role in the maintenance and repair of skin tissue. A deficiency of epidermal vitamin A can be seen if vitamin A is deficient in the diet if there is sun exposure, oxidative stress or chronological ageing. In a 2014 review, the authors concluded that any treatment aiming at increasing epidermal vitamin A would exert a protective effect against these deleterious conditions. They also added that vitamin A in combination with other antioxidants provide good ammunition against skin damage.⁵

In an Italian case-controlled study in the British Journal of Dermatology, dietary intake of beta-carotene (a precursor to vitamin A formation) was positively associated with preventing psoriasis. Although more research needs to be conducted, these results were suggestive of the role of diet in preventing skin conditions such as psoriasis.⁶

B complex vitamins - biotin and niacin

Biotin is an important B-vitamin that when deficient, can cause hair loss and scaly, erythematous dermatitis. Biotin can be found in foods such as bananas, eggs, oatmeal and rice and the body can make biotin on its own. However, only a small deficiency is enough to affect skin health negatively.

Niacin is another B-complex vitamin that helps to protect the skin from UV damage. A study in the Journal of Molecular Medicine found that niacin may be utilised to prevent UV-induced skin damage. Niacin effectively suppressed the UV-induced cell death and apoptosis.⁷

Collagen

Collagen is a protein that acts as the “glue” of the body. It is important in maintaining the elasticity and strength of the skin and works to replace dead skin cells. It is also important for optimal joint health.

In a double-blind, placebo-controlled study done in 2014, sixty-nine women aged thirty-five to fifty-five were given 2.5 to 5.0 grams of collagen hydrolysate or the placebo for eight weeks. Skin elasticity, skin moisture, and skin roughness all showed statistically significant improvement with both amounts of collagen supplementation. ⁸

Zinc and copper

Zinc is an important trace mineral that has many functions within the body including immune system function, protein synthesis, cell reproduction, wound healing and plays a vital role in fertility. In terms of skin health, zinc has been found to help alleviate acne lesions. In a study that looked at the difference in zinc status between patients with acne vulgaris and patients without acne, there was a correlation between serum zinc levels with the severity and type of acne lesions. The authors of the study concluded that the relative decrease of serum zinc levels in patients with acne suggests a role for zinc in the pathogenesis of acne vulgaris.⁹

Copper is another trace mineral that is involved with developing elastin, the fibres that support skin structure. Although oral intake of copper can be dangerous, copper found in creams was found to improve skin roughness, clarity, fine lines, wrinkling and photodamage. It also improved skin elasticity and thickness. ¹⁰

Argan Oil

Argan oil comes from a nut found in a fruit produced by trees originally grown in Morocco. It is rich in vitamins A and E, antioxidants, omega 6 fatty acids and linoleic acid. Argan oil has been used in history to treat skin infections, bug bites, and skin rashes.

Argan oil has been found to moisturise and tone the skin, can act as an exfoliating capacity, can help to reduce acne and the appearance of stretch marks and can help promote hair growth.¹¹

In a 2015 study that looked at the effects of dietary and topically applied argan oil on the elasticity of the skin in menopausal women, both ingested and applied forms of the oil significantly increased the elasticity of the skin.¹²

Coconut Oil

Coconut oil has gained popularity for its ability to reduce inflammation, improve biomarkers of cardiovascular disease, fight viral infections and aid in weight loss. It also shows potential as a therapy for dermatitis.

In a study done in the International Journal of Dermatology, paediatric patients with dermatitis were given topical extra virgin coconut oil and topical mineral oil. After eight weeks, the patients that received the coconut oil had significantly better improvement of their dermatitis in comparison to the group that was given the topical mineral oil.¹³

Recommendations for choosing the right supplements for your skin:

Choose whole food supplements. Although the best recommendation is to eat a diverse diet from real, whole foods, supplements are often needed in order to make up for any deficiencies one may have. The best addition to any diet is a supplement sourced from real food. This will help with the absorption of the vitamins and minerals needed to enhance skin health.
Choose a fish oil supplement mixed with antioxidants. Although fish oil is very therapeutic, research shows that it can oxidise quickly in the body and cause damage. In order to avoid this, choose a fish oil that is mixed with plant phenols such as those found in olive oil. This will help the omega-3 fatty acids found in fish oils to be effective instead of deleterious.
Get your collagen from bone broth. Bone broth sourced from organic, grass-fed livestock or poultry is a rich source of collagen. Once you make bone broth, you can keep it in the freezer and drink one cup, twice daily to enhance collagen stores. Make sure to eat a variety of fruits and vegetables in order to get enough vitamin C to support collagen synthesis.
The right form of vitamin C. Many people wrongly assume that the only form of vitamin C is ascorbic acid. This is not the case. There are many forms of vitamin C that work synergistically to optimise the functioning of the body. Make sure to look out for a variety of forms of vitamin C when choosing a supplement. Examples include calcium ascorbate and magnesium ascorbate.

A clean diet from whole, real foods is imperative for optimal skin health. Remember that a diet high in processed foods like sugar and white flour can lead to premature ageing of the skin. In addition to a clean diet, the right kinds of supplements can enhance the quality of the skin and can prevent nutrient deficiencies that can lead to skin disorders like dermatitis, acne, psoriasis or skin cancer.

While supplementation through diet and nutrition is critical for radiant looking skin, it must also be nourished externally. Sun, wind, pollution, stress, makeup, heating and air-conditioning are all damaging to our skin and a regular twice-daily skincare routine is essential to support the skin’s natural regenerative and restorative processes. griffin+row uses only the highest quality natural ingredients and the purest plant extracts known for their nutritional and antioxidant properties in it’s 5 step simple skincare system providing the very best external defense for your skin.

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References and Sources:

Noel, Sophie E., Adam Stoneham, Catherine M. Olsen, Lesley E. Rhodes, and Adele C. Green. “Consumption of omega-3 fatty acids and the risk of skin cancers: A systematic review and meta-“International journal of cancer 135, no. 1 (2014): 149-156. https://onlinelibrary.wiley.com/doi/10.1002/ijc.28630/abstract;jsessionid=667AD5F4B9E731341C6B79254D24064A.f04t02 [Accessed March 20, 2017].
Park, Bo-Kyung, Sunyoung Park, Jun-Beom Park, Min Chul Park, Tae Sun Min, and Mirim Jin. “Omega-3 fatty acids suppress Th2-associated cytokine gene expressions and GATA transcription factors in mast cells.”The Journal of nutritional biochemistry 24, no. 5 (2013): 868-876. https://www.jnutbio.com/article/S0955-2863(12)00149-0/abstract [Accessed March 20, 2017].
Kim, Hyeong Mi, Hyo Sun An, Jung-Soo Bae, Jung Yun Kim, Chi Ho Choi, Ju Yeon Kim, Joo Hyuck Lim et al. “Effects of palmitoyl-KVK-L-ascorbic acid on skin wrinkles and pigmentation.”Archives of Dermatological Research: 1-6. https://link.springer.com/article/10.1007/s00403-017-1731-6 [Accessed March 20, 2017].
Lin, Jing-Yi, M. Angelica Selim, Christopher R. Shea, James M. Grichnik, Mostafa M. Omar, Nancy A. Monteiro-Riviere, and Sheldon R. Pinnell. “UV photoprotection by combination topical antioxidants vitamin C and vitamin E.”Journal of the American Academy of Dermatology 48, no. 6 (2003): 866-874. https://www.jaad.org/article/S0190-9622(03)00781-3/abstract [Accessed March 20, 2017].
Sorg, Olivier, and J-H. Saurat. “Topical retinoids in skin ageing: a focused update with reference to sun-induced epidermal vitamin A deficiency.”Dermatology 228, no. 4 (2014): 314-325. https://www.karger.com/Article/Abstract/360527 [Accessed March 20, 2017].
Naldi, L., Fabio Parazzini, L. Peli, L. Chatenoud, and T. Cainelli. “Dietary factors and the risk of psoriasis. Results of an Italian case–control study.”British Journal of Dermatology 134, no. 1 (1996): 101-106. https://onlinelibrary.wiley.com/doi/10.1046/j.1365-2133.1996.d01-734.x/full [Accessed March 20, 2017].
Lin, Fuquan, Wen Xu, Cuiping Guan, Miaoni Zhou, Weisong Hong, Lifang Fu, Dongyin Liu, and Aie Xu. “Niacin protects against UVB radiation-induced apoptosis in cultured human skin keratinocytes.”International journal of molecular medicine 29, no. 4 (2012): 593-600. https://www.spandidos-publications.com/ijmm/29/4/593 [Accessed March 20, 2017].
Proksch, E., D. Segger, J. Degwert, M. Schunck, V. Zague, and S. Oesser. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study.”Skin pharmacology and physiology 27, no. 1 (2013): 47-55. https://www.karger.com/article/Abstract/351376 [Accessed March 20, 2017].
Rostami Mogaddam, Majid, Nastaran Safavi Ardabili, Nasrollah Maleki, and Maedeh Soflaee. “Correlation between the severity and type of acne lesions with serum zinc levels in patients with acne vulgaris.”BioMed research international 2014 (2014). https://www.hindawi.com/journals/bmri/2014/474108/abs/ [Accessed March 20, 2017].
Bouchez, Colette. “Skin Nutrition: Vitamins and Minerals for Your Skin.” https://www.webmd.com/beauty/features/nutrients-for-healthy-skin-inside-out#5 [Accessed March 20, 2017].
Axe, Josh. “Top 12 Argan Oil Benefits for Skin and Hair.” https://draxe.com/argan-oil-benefits-skin-hair/ [Accessed March 20, 2017].
Boucetta, Kenza Qiraouani, Zoubida Charrouf, Hassan Aguenaou, Abdelfattah Derouiche, and Yahya Bensouda. “The effect of dietary and/or cosmetic argan oil on postmenopausal skin elasticity.”Clinical interventions in aging10 (2015): 339.
Evangelista, Mara Therese Padilla, Flordeliz Abad-Casintahan, and Lillian Lopez- “The effect of topical virgin coconut oil on SCORAD index, transepidermal water loss, and skin capacitance in mild to moderate pediatric atopic dermatitis: a randomized, double-blind, clinical trial.”International journal of dermatology53, no. 1 (2014): 100-108. https://onlinelibrary.wiley.com/doi/10.1111/ijd.12339/full [Accessed March 20, 2017].

Nutritional supplements for the skin

Vitamin C

Vitamin E

Vitamin A

B complex vitamins - biotin and niacin

Collagen

Zinc and copper

Argan Oil

Coconut Oil

Recommendations for choosing the right supplements for your skin:

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