8 nutrients to add to your skin care routine

A good skin care routine includes proper hydration, nutrition, and making sure to protect yourself from the sun's harmful ultraviolet (UV) rays. Alongside these methods, a large part of skin care involves consuming the right nutrients.

First, let's take a look at some methods that you can put into practice as part of your daily skin care routine.

Skin care routine tips

Protect yourself from the sun

Apply sunscreen of at least SPF 15 at least half an hour before leaving the house (14), reduces the risk of recurring skin flare ups.. Once you're out and about in the sun, it helps to reapply sunscreen every two hours (15). Skin cancer is many a time a nasty fallout of prolonged exposure to the sun. Note, UV rays also affect the skin in the absence of the sun or while you're in water. So lather up, morning and night, to brave all the elements. Remember, the active ingredients in sunscreens work to absorb, block, reflect and scatter sunlight, hence working to keep signs of skin ageing at bay (19).

Bathing

Washing your body is important to get rid of pore- clogging dirt on your skin. Love a steaming hot shower? This may not be the best option for you if you have troublesome skin! Hot water and long showers or baths remove protective oils from your skin (14). Frequently washing your face can lead to dryness and irritation, eventually causing the appearance of fine lines on the skin. Hyaluronic acid, the wonder skin molecule, added to your moisturiser helps in absorbing moisture from the environment to retain skin moisture levels whilst reducing wrinkles and fine lines (20).

Exfoliate

Exfoliation can help to remove dead skin cells from the topmost layer of your skin. If your skin is sensitive, consider a mild chemical exfoliator and a washcloth (16). If you have thicker or oilier skin, consider using stronger chemical treatments, or mechanical exfoliation with a tool like a sponge or brush (16).

Moisturise

Moisturising is the process of hydrating your skin, and a key component in keeping skin healthy (17). It can be done after a bath, or after exfoliation. You may prefer to moisturise twice a day if you have particularly dry skin. Essential nutrients to look out for in a good moisturiser would be glycerine for skin hydration, shea butter to seal in the moisture and petrolatum to avoid surface evaporation (21).

Nutrients as part of your skin care routine

These are some vitamins and minerals that you can include as part of your skin care routine to promote and maintain healthy skin.

Omega 3 fatty acids are essential nutrients that regulate the skin's oil production and hydration to help combat aging. Foods rich in Omega 3 should be a vital part of every diet that seeks to maintain skin integrity. Fish, seafood, nuts, seeds and plant oils have these aplenty to fill any Omega 3 deficiencies (22).

A variety of skin care products especially face oils, moisturisers, eye creams are available based on one's skin types like normal, dry, sensitive, oily skin or combination skin; to retain skin suppleness as well as combat dehydration and rigidity. Dairy products tend to cause an increase in the sebum levels of the skin, possibly leading to acne prone skin. Caution is advised in the intake of these (23).

Zinc

Zinc is essential to the processes of wound-healing, enhancing skin health, and supporting collagen formation (1, 2). If you experience a zinc deficiency, you may experience slower wound healing or be more prone to wound-related infections.

Sources of zinc include meat, fish, poultry, cereals and dairy food (1). Vitable's Zinc supplement comes in the form of zinc citrate, a highly absorbable form of the essential mineral.

Iron

Studies have shown that iron improves the growth and formation of collagen3. Collagen is an important protein in your body responsible for skin quality. Giving your skin adequate amounts of iron can help avoid iron deficiency, which is frequently associated with skin complications (4).

Sources of iron include eggs, tuna, spinach, and tofu. Vitable's Iron supplement is chelated, which means it closely resembles the iron that can be found when you eat food for easier absorption.

*Iron should only be taken if prescribed by your doctor.

Astaxanthin

Astaxanthin is a carotenoid (5) that helps reduce skin sensitivity and skin irritation. It helps to maintain the skin's integrity and structure (5). Studies show that astaxanthin can help protect those with sensitive skin by relieving skin irritation (5).

Common sources of astaxanthin are yeast, salmon, trout, and prawn. Vitable's Astaxanthin supplement is a pure natural extract from marine algae, a substance that is naturally rich in astaxanthin.

B Complex

All B vitamins help maintain and support skin health (6). Vitable's Vitamin B-complex supports skin health by maintaining the state of nutrients in the body and preventing dietary mineral deficiency.

Vitamin C

Vitamin C supports collagen health by playing a role in the synthesis and maintenance of collagen (7). When taken as a vitamin supplement to a healthy diet or used as topical ascorbic acid, vitamin C has been observed to benefit skin cells (8).

Vitable's Vitamin C Plus supplement is formulated with rosehip extract for an antioxidant-rich blend. It also comes with naturally occurring carotenoids like beta-carotene or lycopene for added health benefits.

Cranberry

Aside from being a natural antioxidant, cranberries contain high levels of vitamin C. Cranberries also contain proanthocyanidins that support collagen formation (18).

Vitable's high-dose Cranberry supplement formula contains cranberries without the excess sugar found in other cranberry juices or drinks.

Collagen

Collagen is the main structural protein that supports internal and external skin health. It has shown to improve skin hydration and elasticity in particular while also fighting off skin wrinkling (10). While collagen naturally forms in the body, research shows that the oral intake and topical use of collagen might have a positive effect on skin health and maintenance (11).

Vitable's Vanilla Collagen creamer comes in the form of hydrolysed marine collagen as it is easily absorbed by the body.

Biotin

Biotin supports skin health through its key function in fatty acid synthesis. Our skin cells depend on these fatty acids to produce the skin's natural oil barrier that protects us from the sun's UV rays or environmental toxins (12). A study revealed that an increased intake of biotin showed skin improvement in individuals who experience skin health-related concerns (13).

Vitable's Biotin supplement comes in a daily dose to ensure that you receive an adequate amount of biotin to support general health and well-being.

There's a lot that goes into making sure our skin stays healthy. Consuming healthy food is one of them. With Vitable's supplement subscription and vitamin delivery plans, you'll never have to worry about meeting your skin health needs. What's even better is that Vitable's custom multivitamin approach means that you can have a set of vitamins tailored to your unique needs, and all conveniently delivered to your doorstep!

Find out more about other areas that the above supplements can help you, to add to your natural skin care routine:

Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

1. Zinc (n.d.) Accessed on September 3, 2021 from https://www.healthdirect.gov.au/zinc
2. Herbs and Natural Supplements: An Evidence Based Guide (2015), Accessed on September 3, 2021 from https://researchdirect.westernsydney.edu.au/islandora/object/uws:34980
3. Effect of Free Iron on Collagen Synthesis, Cell Proliferation and MMP-2 Expression in Rat Hepatic Stellate Cells (2002), Accessed on September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/12234617/
4. The Role of Iron in the Skin and Cutaneous Wound Healing (2014), Accessed on September 3, 2021 from https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full
5. Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A Review (2014), Accessed on September 3, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/
6. B Vitamins: Your Secret to Good Skin Health (n.d.), Accessed on September 3, 2021 from https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health/
7. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts (2001), Accessed on September 3, 2021 from https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x
8. Vitamin C (n.d.), Accessed on September 3, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
9. Photoprotective actions of topically applied vitamin E (2000), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/11139138/
10. Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study (2018), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/29949889/
11. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials (2015), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/26362110/
12. Biotin (2009), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/19319844/
13. Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment (1985), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/3923177/
14. Skin care: 5 tips for healthy skin (2019), Accessed September 6, 2021 from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237
15. Skin Care and Aging (2017), Accessed September 6, 2021 from https://www.nia.nih.gov/health/skin-care-and-aging#healthy
16. How to safely exfoliate at home (n.d.)., Accessed September 6, 2021 from https://www.aad.org/public/everyday-care/skin-care-secrets/routine/safely-exfoliate-at-home
17. The Importance of Moisturizing (n.d.), Accessed September 6, 2021 from https://www.utmedicalcenter.org/the-importance-of-moisturizing/
18. Collagen-collagen interactions mediated by plant-derived proanthocyanidins: A spectroscopic and atomic force microscopy study (2016). Accessed September 6, 2021 from https://pubmed.ncbi.nlm.nih.gov/27208639/
19. https://familydoctor.org/condition/skin-cancer/. 2022
20. ​​https://www.healthline.com/health/beauty-skin-care/hyaluronic-acid. 2019
21. https://www.healthline.com/health/beauty-skin-care/hydration-moisture#hydrator-vs.-moisturizer. Feb 2019.
22. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Aug 2021.
23. https://www.today.com/style/5-different-skin-types-which-type-skin-do-you-have-t152786. May 2019