Wellness Blog
The best mineral and vitamin-rich foods to support healthy skin
Sunny spring and summer days expose skin to harmful ultraviolet (UV) rays, pose the danger of sunburn, and stimulate oil glands to produce more sebum. On the other hand, cooler autumn and chilly winter months bring with them the risk of skin dehydration and chapping (1).We can help ensure that our skin ages along with us and not ahead of us, and stays healthy throughout the year by receiving sufficient nutrients and vitamins. While a balanced diet is a good source of nutrients and vitamins for skin health, taking the right supplements can complete your year-round skin health regimen. An optimum skincare regime is medically advised and is vital to safeguard the health and longevity of the largest organ in the human body.Food for healthy skinHere are some examples of food that contain specific vitamins and minerals that promote skin health.The chemical composition of foods with a balance of proteins, carbohydrates, vitamins, minerals, fat and water are our best choices to guard skin from premature ageing. Here's an array of the varied sources of vitamins essential for great skin health.SeafoodPrawn, lobster, salmon, rainbow trout, and even seaweed salad are among the best food for skin health. They are solid sources of a carotenoid and antioxidant called astaxanthin. Our bodies depend on antioxidants like astaxanthin to combat the ill effects of oxidative stress—a process that contributes to ageing. The effects of ageing are especially visible on the skin as sun damage and manifest as wrinkling, dryness, sagging, and the deepening of facial lines. These conditions can be exacerbated by changing weather conditions (19). Foods containing astaxanthin are best consumed during autumn and winter. During these seasons, temperatures drop and skin health issues become focused on dry and damaged ski, dullness and more extremely, severe skin dehydration. Astaxanthin helps by maintaining skin elasticity and integrity, can be especially helpful for those with maturing skin as advanced age naturally affects the skin's ability to retain adequate moisture. This is also exacerbated during autumn and winter (2).Astaxanthin may support post-spring and summer skin health by helping shield us from photoageing, which is premature ageing of our skin caused by staying out in the sun for long periods without adequate protection (3). UV exposure breaks down elastin, the protein that gives healthy skin its ability to maintain its shape and texture. Astaxanthin can protect elastin, making skin much more resilient (4).Leafy veggiesLeafy greens and veggies are a great way to get vitamin B2 and B9. B2 and B9 are part of the B group of vitamins, or vitamin B-complex. Consuming sufficient B group of vitamins through dietary intake can help maintain and support skin health. This can be useful for those who experience skin itching, windburn, and flaking or chapping when exposed to cold air during the cooler seasons. Those who are especially prone to sunburn and heat rash can also benefit from adding vitamin B complex to their daily supplement regimen (5, 6). You can opt for nuts, legumes and seeds for vitamin B1; protein-packed foods and mushrooms for vitamin B3; meats and organ meats (kidney and liver) for vitamin B5; shellfish, meats, and fruits for vitamin B6; poultry, yeast-heavy foods, and nuts for vitamin B7; and meats, dairy products, and other animal products for vitamin B12 (20).Protect your skin with the intake of these naturally-occurring, brightly colour-coded fruit and veggies in your daily diet (28). Beta carotene rich yellow-oranges like carrots and apricots, antioxidant reds in fresh tomatoes and berries, anti-cancer pinks through salmon and mackerel, a shot of heart health through leafy greens like spinach and broccoli, and protein, fibre and carb-rich browns in nuts and seeds; all make up a smorgasbord of the freshest products, with a bevy of benefits for not only the eyes, palate and our bellies, more so for our skin health.Citrus fruitsAustralia is home to an abundance of fruits and vegetables right from citrus fruits like orange and grapefruit, mandarin and lime, and even lemon and shaddock (pomelo). These fruits contribute to skin health by providing us with vitamin C that our skin needs (21). Vitamin C promotes collagen synthesis, a process which ensures our skin gets enough of this crucial protein that contributes to skin's resilience, elasticity, and smoothness. Skin is more likely to suffer from severe dryness in the autumn without enough collagen, whereas during the spring and summer, collagen is broken down by increased sun exposure (7).Egg yolksEggs, specifically their yolks, are rich in biotin. Biotin facilitates the body's efficient use of amino acids, fatty acids, and glucose. These are important elements in the production of new and healthy skin tissue, and the repair of damaged skin. Biotin also maintains and supports skin health by playing an active role in helping skin through various stressors. Studies have found that you could experience fewer instances of mild to moderate skin irritation, faster wound scabbing and healing as well as scar fading, and reduced likelihood of developing skin infections (8). Individuals with very sensitive facial skin can benefit from biotin as it has been observed to help with visible, and uncomfortable, skin problems affecting areas surrounding the nose, mouth, and eyes (9).Bone brothBone broth is a stock made by boiling bones and connective tissue like cartilage for hours. Due to this long and slow extraction process, it produces a rich source of collagen.Collagen maintains and supports skin health, integrity and structure. For example, getting enough collagen can have visible effects such as decreasing fine lines and wrinkles, improving skin elasticity and integrity, supporting skin hydration and firmness, as well as boosting new collagen production (10, 11).Nuts and beansAnother set of food for maintaining skin health are nuts and beans. They contribute to healthy skin as they contain generous amounts of iron (23).Iron comes to our skin's aid by maintaining and supporting collagen formation. Collagen does not only improve skin in a cosmetic sense, but also makes it much more capable of protecting itself from stress and healing from damage (12). An iron deficiency that strains your body's ability to produce collagen could make skin much more sensitive, which in turn could result in secondary problems like painful cracking from extreme skin dryness, pruritus (intense skin itching), the formation of bumps or scaly patches, and a vulnerability to infections (13). MeatsAccording to Healthdirect, good food for healthy skin also includes meats such as beef (steak), lamb shank, and chicken breast as they are healthy sources of zinc.Our body requires zinc, but doesn't produce it naturally (25). Taking zinc with copper is optimal as they enhance each other's benefits (14, 15).Zinc in particular has been touted by dermatologists as essential to skin health as it maintains and supports skin health and collagen production. With zinc, skin can rely on itself to slough away dead skin cells, and find areas of infection or wounding and work on restoring damaged skin to a healthy state. It also helps reduce inflammatory responses, and keeps skin youthful-looking for longer (16). On the other hand, copper helps shield us from bacteria, fungi, and other microbes that could harm the skin itself or enter through broken skin to cause problems in other organs and bodily processes (17).CranberryCranberries are delicious as a dried snack, as a juice, or even as a jam or preserve. They are an ubiquitous fruit in the Australian diet for the many ways it can be enjoyed.Cranberries support the health of the connective tissue found in the skin. They contain proanthocyanidins that act similarly to collagen (26) and help repair collagen-based tissues.Cranberries have also been found to inhibit oxidative stress, which is basically what occurs when our body's antioxidants are unable to detoxify free radicals. A balanced diet and healthy lifestyle habits are keys to maintaining skin health. To further support skin wellness, consider personalised vitamins or vitamin packs from Vitable Australia. We provide custom vitamin plans as well as vitamin subscriptions to ensure you receive sufficient nutrients. Our custom vitamin packs include vitamin delivery services that lets you stay on top of your health from the comfort of your home. Find out more about other areas that the above supplements can help you with: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. Skincare for every season (2021), https://www.asds.net/skin-experts/skin-care/skin-care-for-every-season . Retrieved August 29, 20212. Astaxanthin: The Key to a New You (2021), https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/ . Retrieved 29, 20213. Ultraviolet radiation reduces desmosine cross-links in elastin (2017), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5614723/. Retrieved August 29, 2021 4. Biochemistry of Collagens: Laminins and Elastin Structure, Function and Biomarkers (2016), https://www.sciencedirect.com/topics/medicine-and-dentistry/elastin. Retrieved August 29, 2021 5. B Vitamins: Your Secret to Good Skin Health (2020), https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health/. Retrieved August 29, 2021 6. B vitamins are great allies in immediate skin regeneration (2021), https://neftislaboratorios.com/2021/03/08/b-vitamins-are-great-allies-in-immediate-skin-regeneration/.Retrieved August 29, 2021 7. The Roles of Vitamin C in Skin Health (2017), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Retrieved August 29, 2021 8. Biotin (2021), https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Retrieved August 29, 2021 9. Biotin – Vitamin B7 (2021), https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Retrieved August 29, 2021 10. What are the benefits of collagen? (2021), https://www.reidhealth.org/blog/what-are-the-benefits-of-collagen. Retrieved August 29, 2021 11. Collagen (2021), https://www.hsph.harvard.edu/nutritionsource/collagen/. Retrieved August 29, 2021 12. A healthy diet is the key to getting the iron you need (2015), https://www.health.harvard.edu/blog/healthy-diet-key-getting-iron-need-201502127710. Retrieved August 29, 2021 13. Iron deficiency (2021), https://dermnetnz.org/topics/iron-deficiency/. Retrieved August 29, 2021 14. Mount Sinai. "Zinc". Mount Sinai. Published (n.d.) on https://www.mountsinai.org/health-library/supplement/zinc. Retrieved August 29, 202115. Medsafe. "Interacting elements – zinc-induced copper deficiency". New Zealand Medicines and Medical Devices Safety Authority: Medsafe. Published March 2020 on https://www.medsafe.govt.nz/profs/PUArticles/March2020/Interacting-elements-zinc-induced-copper-deficiency.html. Retrieved August 29, 202116. The effect of zinc on skin (n. d.), https://aestheticmed.co.uk/site/featuresdetails/the-effect-of-zinc-on-skin. Retrieved August 29, 202117. Using Copper to Improve the Well-Being of the Skin (2014), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/. Retrieved August 29, 202118. To determine the activity and mechanisms of cranberries to attenuate skin photoaging and improve skin health in women (2021), https://clinicaltrials.gov/ct2/show/NCT04183920. Retrieved August 29, 2021 19. Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A Review (2014), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/. Retrieved August 29, 202120. Vitamin B (2020), https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-in-food. Retrieved August 29, 202121. Vitamin c (2020), https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/. Retrieved August 29, 202122. Biotin (Vitamin B7) Sources, Health Benefits and Dosage ( 2021 ), https://www.news-medical.net/health/Biotin-(Vitamin-B7)-Sources-Health-Benefits-and-Dosage.aspx . Retrieved September 10, 202123. Iron (n. d.), https://www.nhs.uk/conditions/vitamins-and-minerals/iron/. Retrieved August 29, 202124. Zinc (2021), https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Retrieved August 29, 202125. Copper (2021), https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/. Retrieved August 29, 202126. Collagen-collagen interactions mediated by plant-derived proanthocyanidins: A spectroscopic and atomic force microscopy study (2016), https://pubmed.ncbi.nlm.nih.gov/27208639/, Retrieved, Sept 2, 202127. Foods high in zinc (n.d), https://www.healthdirect.gov.au/foods-high-in-zinc. Retrieved, Sept 22, 2021.28. https://www.netmeds.com/health-library/post/nature-s-colour-code-learn-about-the-health-benefits-of-fruits-veggies-based-on-their-hues. March 2021.
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Factors that affect skin health and how supplements can help
Our skin is the body's first line of defense against external factors, so it makes sense to give it some much needed TLC.It serves as our protective barrier against elements like the weather and possible infections (1), and helps us adapt and acclimatise to conditions in the external environment (2). One way it does this is by helping control our body temperature, with blood flow to the skin increasing when we need to release heat, and decreasing when we need to keep warmth in (2). Taking care of our skin primarily involves keeping skin well-protected, hydrated, and supple. This can help us to avoid various skin conditions, and the degenerative effects of skin ageing.There are many challenges to maintaining optimal skin health. Some of this can be avoided by making certain lifestyle decisions like avoiding smoking and drinking. But others, such as daily stressors like the sun, or pollution in the environment, as well as natural ageing, can't always be avoided. Safeguarding skin health can be done by consuming proper nutrition through a well-balanced diet. In the case your diet isn't enough to give you the nutrients you need, you may consider taking a vitamin supplement for skin health.What happens when skin ages?Skin ageing presents a challenge to skin health, and it is one that cannot be avoided. Aged skin has reduced functional capacity. It is also increasingly susceptible to conditions such as dryness, itching, wrinkles, fungal infections, and more severe skin conditions (3).As our skin ages, the epidermis, or outer layer, becomes thinner. The skin loses strength and elasticity, producing leathery, and weathered looking skin. The blood vessels in the dermis, or inner layer, also become more fragile, leading to easier bruising and bleeding (4). The sebaceous glands in the skin also produce less oil as you age. This can lead to a loss of skin moisture, potentially causing itchiness and dryness. The layer of fat under the skin also provides less insulation and padding as one grows older. This heightens the risk of skin injury. This may also affect your ability to maintain your body temperature, making it more likely to catch hypothermia during cold weather (4). On the other hand, the sweat glands also produce less sweat as ageing takes place. This makes keeping cool when you are overheated more difficult to achieve. Due to this, your risk of heat stroke or overheating can be increased (4).While everyone ages naturally, many factors can speed up the ageing process of the skin, such as exposure to the sun, a non-balanced diet, and stress which causes deficiencies in micronutrients (1).What else affects skin quality?Besides natural ageing, there are several other factors that affect our skin's outlook. Among these are:Collagen productionCollagen is an essential building block for many bodily tissues, including bones, hair, muscles, and skin. Natural collagen production in the body changes over one's lifetime, diminishing as one grows older. After 20 years of age, a person produces about 1% less skin collagen every year (5). Various stages of life including puberty, pregnancy, and menopause also affect collagen production (6).Sun exposureSun exposure is the single greatest factor in changes that your skin might undergo (4). Ultraviolet (UV) rays from the sun quickens skin ageing. Sunlight can also cause thickening of the skin, and even skin growths called keratocanthomas (4).The sun's UV light damages the elastin in the skin. These are fibres that hold the skin together. This breakdown results in skin that is less elastic. Instead, skin stretches and sags, and loses the ability to return to its original form after being stretched out (8).Weather exposureThe changing seasons also affect your skin. During the summer, overexposure to UV rays from the sun can damage skin cells. This may lead to various types of skin ailments, especially skin cancers. During the winter, low humidity and cold air affects the skin's ability to naturally moisturise. Age spots are another fallout of overexposure to the elements.Environmental pollutantsAir pollutants are linked to skin ageing, as well as other inflammatory skin conditions. Exhaust fumes, especially from diesel engines, and cigarette smoke are among the irritants that can prematurely age the skin. These also include particulate matter, such as smoke from factories or refuse incinerators (7). Acne breakouts are possibly the subsequent result of the skin being compromised with pollutantsLifestyle factorsWhat we eat, and whether we drink a lot of alcohol and smoke, and how much stress we have, all can directly affect our skin.How do I keep my skin healthy?There are many things you can do to keep your skin healthy and strong. Among these are:External Factors: Smoking, alcohol, moisturisation and protectionQuit smokingThere are many significant health reasons to quit smoking, but among them is that smoking speeds up skin ageing. It can cause sallow complexion and wrinkles (3, 9). Skin damage is a direct outcome of smoking.Cut back on alcoholAlcohol dehydrates the skin, and can make one look prematurely older. Avoiding alcohol can help to prolong skin health (9).Don't forget to moisturiseUsing moisturiser keeps water in the skin. Keeping your skin hydrated is a crucial factor to keeping aged-looking skin at bay. Well-moisturised skin also feels more comfortable, and heals more quickly in the case of wounds (4).On the other hand, dry skin is more common in elderly people. Some older people develop "winter itch" because of the combination of dry skin and dry overheated indoor air (8). Moisturisation can help alleviate some of these issues.When moisturising, remember to avoid skin products that irritate your skin. Irritation happens when your skin stings or burns after using a specific product (8).Remember to avoid hot showers and baths that may dehydrate the skin.For healthy skin, an easy but thorough skincare routine of cleansing and moisturising must be followed diligently. Remember this is the skin we're born with and have to live with all our lives.Exercise regularlyExercise boosts circulation and supports the immune system, which in turn can give you healthier-looking skin (8).Protect yourself against the sunWhile the skin has the ability to repair itself, there is nothing that can completely undo sun damage (8). To protect yourself from the sun, you can take steps such as wearing long-sleeved clothing and pants, and wide-brimmed hats. Wearing broad-spectrum sunscreen at SPF 30 or higher can also provide benefits (8).Using sunscreen can make a difference when you're outdoors, even during the winter (4). Reapply sunscreen every two hours or more, especially if it gets washed off when you go swimming, or if you sweat heavily. It can also help to keep in mind that tanning beds or sunbeds can project harmful UV rays onto your skin (3).A wide range of skincare products are available for all skin types, to combat the onset of skin issues.Internal factors: Stress, sleep, eat and supplementsManage your stress levelsPsychological stress occurs as a result of mental, physical, or emotional pressure. The experience causes the body to release stress hormones that trigger a broad range of physiological and behavioral responses to adapt to what is causing the stress (10). The skin is directly impacted by these changes in internal factors and reactions, resulting in various skin conditions and skin inflammation. Stress also negatively impacts wound healing.Get sufficient sleepPeople who suffer from sleep deprivation tend to show more signs of skin ageing, which include uneven pigmentation, reduced elasticity, and the appearance of fine lines (10). Chronic sleep loss can have long term effects on the skin, such as dark circles and pallid skin.Eat a balanced dietEating foods that contain lots of sugar and carbohydrates can speed up skin ageing. Eating plenty of fruits and vegetables in replacement of sugar and carbohydrates can provide an array of benefits for the skin (9).If you are not able to get all the nutrients you need from a well-rounded diet, you can consider taking a vitamin supplement for skin.Best supplements for skinHere are some of the nutrients that can help support healthier skin:ZincZinc is considered a good supplement for skin as 6% of this nutrient in the body is found in the skin. It is the third most zinc-abundant tissue in the body (11).Zinc supports skin health by protecting the skin from UV radiation damage. It helps in reflecting and absorbing UV radiation before it enters the skin. Following this, some types of zinc have been used as part of sunscreens (11).This mineral also supports collagen formation by increasing cellular collagen synthesis and concentration (12). Collagen is one of the essential components of the skin.Zinc helps support skin health by stabilising cell membranes in the skin and aids in the process of cell proliferation (13). Its anti-inflammatory properties are useful in promoting skin health (14).Zinc also supports wound healing due to its ability to regulate enzymes that affect the DNA and RNA polymerases (14). In fact, zinc deficiency may manifest in problems in the skin, including inflammatory conditions (13).Zinc can be found in many foods, including poultry and meat, fish, cereals, and dairy products (35).IronAnother good supplement for skin is iron as it supports collagen formation. Proteins containing iron are essential for collagen metabolism (15). Iron also supports collagen formation by increasing collagen synthesis (16). Having low iron in your body may result in unhealthy skin and skin infections (15). Iron deficiency can also cause slower wound healing (15).Iron can be found in animal tissue such as lamb, chicken, kangaroo, and fish. It may also come from iron-fortified cereals, whole grains, beans, and lentils (36).AstaxanthinAstaxanthin has benefits for skin homeostasis, or the process of renewal that the skin regularly goes through. Homeostasis is the process that maintains a steady number of cells in organs like the skin. The skin undergoes this as a form of maintenance (17, 18).Astaxanthin also has photoprotective, antioxidant, and anti-inflammatory effects (19).Astaxanthin supports skin elasticity by helping improve the elasticity and barrier integrity of skin that has experienced premature ageing due to UV damage (20).Following this, astaxanthin helps reduce oxidative damage to the skin. One study found that astaxanthin helps suppress damage to the cells caused by free radicals and UV radiation (21). Astaxanthin has also been shown to accelerate wound healing by increasing the expression of wound healing collagen, and fibroblast growth factor (21). This nutrient also supports skin hydration. A study found that astaxanthin has a protective effect on the skin barrier, and may increase the capability of the skin to retain water, reducing skin dryness (22).Astaxanthin also supports skin elasticity by preventing the breakdown of skin elastic. Studies have found that astaxanthin protects against collagen and elastic degradation in the inner layers of the skin. It also inhibits age-related skin deterioration (19).Dietary sources of astaxanthin include prawn, crab, and salmon (37). If you don't get enough astaxanthin from these sources, you can consider an astaxanthin supplement for skin.B complexVitamin B complex, or the B-group of vitamins, are made up of eight vitamins that are important for various processes in the body. Many of these vitamins cannot be kept in the body for long, and therefore have to be replenished through the food we eat (23).As a well-known supplement for skin, vitamin B complex helps maintain and support skin health. B vitamins that are particularly good for the skin include riboflavin (Vitamin B2) and niacin (Vitamin B3) (23). Lack of riboflavin may result in skin disorders (24). Lacking vitamin B as a whole may manifest in the skin as rashes, irritated skin (25). Certain combinations of B vitamins were also shown to improve wound closure.It has a protective quality on the connective tissues in the skin, as well as the cells on the outermost layer of the skin (26). Plenty of foods contain B vitamins, including wholemeal cereal grains, milk, egg whites, meats, fish, legumes, green and leafy vegetables, chicken, and cheese (38).Vitamin CVitamin C is considered a good supplement for skin as it has several important functions in keeping the skin healthy.Our skin usually contains high concentrations of vitamin C. Vitamin C helps maintain and support collagen formation and health, stimulating collagen synthesis (27).Vitamin C is also a cofactor in the enzymes that stabilises the collagen molecule structure. Multiple studies have also found vitamin C to be essential in collagen gene expression or the process by which the information in genes are transcribed into proteins in the body (25, 28).Vitamin C also supports wound healing by increasing the proliferation of dermal fibroblasts (27). It also helps protect the skin against UV damage (27).Vitamin C can be found in citrus fruits like oranges, limes and lemons, and other fruits and vegetables like blackcurrants, kiwifruit, tomatoes, broccoli, sprouts, and red, yellow, and green capsicum.CranberryCranberry contains a chemical component called proanthocyanidins that help maintain and support collagen formation.Proanthocyanidins have been found to help inhibit the activity of enzymes that cause collagen degeneration. They also induce collagen synthesis. Proanthocyanidins help in the cross-linking of collagen to promote stability, strength, and function of the tissue (29).CollagenAs an essential component in skin tissue, the body naturally creates collagen. However, the production of collagen decreases as one ages, beginning in the mid-20s (30). Collagen maintains and supports skin health by increasing dermal collagen density. It also supports skin integrity and structure. Studies have found that administering collagen resulted in an improvement in skin moisture, skin elasticity, as well as less wrinkles and roughness (1). Collagen is frequently used as an ingredient in creams and serums. Some foods are also rich in collagen, including meat with a lot of connective tissue. This includes pot roast, steak, and brisket. Bone broth and gelatine, which are made from animal bones and cartilage, are also rich in collagen. Foods that can increase the body's natural production of collagen include high-protein foods like fish, eggs, legumes, and soy (31). Collagen can also be consumed as a supplement for skin.BiotinBiotin or B7 is also called vitamin H (the H stands for the German words haar und haut, which means "hair and skin") (32). As a supplement for skin, this vitamin maintains and supports skin health, being able to improve rashes and skin irritation in test subjects (33). Among the symptoms of biotin deficiency are rashes around the eyes, nose, and mouth (34). Foods rich in biotin include organ meats, eggs, fish, meat, seeds, and nuts. It can also be found in cereal grains (41). Part of keeping your skin healthy is making sure you consume the right nutrients sufficiently. To make sure you get all the vitamins you need, build your own vitamin pack with Vitable. Reaching optimal nutrition levels has never been easier or more convenient. We'll even take care of vitamin delivery across Australia and right to your doorstep. The best vitamin subscription is the one that allows you to get all the nutrients you need to live your best life. Find out more about other areas that the above supplements can help you with: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. Healthdirect. “Skin”. Healthdirect. Last reviewed February 2020 on https://www.healthdirect.gov.au/skin. Accessed on 6 September 2021.2. Bolke, L., Schlippe, G., et. al., "A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study". National Institutes of Health: US National Library of Medicine. Published 17 Oct 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/. Accessed on 6 September 2021.3. Blume-Peytavi, U., Kottner, J., et. al., "Age-Associated Skin Conditions and Diseases: Current Perspectives and Future Options". National Library of Medicine: PubMed.gov. Published April 2016 on https://pubmed.ncbi.nlm.nih.gov/26994263/. Accessed on 6 September 2021.4. MedlinePlus. "Aging changes in skin". MedlinePlus. Published (n.d.) on https://medlineplus.gov/ency/article/004014.htm. Accessed on 6 September 2021.5. Scientific American. "Why does skin wrinkle with age? What is the best way to slow or prevent this process?". Scientific American. Published 26 September 2005 on https://www.scientificamerican.com/article/why-does-skin-wrinkle-wit/. Accessed on 6 September 2021.6. Reilly, D., Lozano, J., "Skin collagen through the lifestages: importance for skin health and beauty". Plastic and Aesthetic Research: parjournal.net. Published 8 January 2021 on https://parjournal.net/article/view/3863. Accessed on 6 September 2021.7. Drakaki, E., Dessinioti, C., Antoniou, C., "Air pollution and the skin". Frontiers in Environmental Science. Published 15 May 2014 on https://www.frontiersin.org/articles/10.3389/fenvs.2014.00011/full. Accessed on 6 September 2021.8. Cleveland Clinic. "What You Need to Know About Aging Skin". Cleveland Clinic. Published 18 December 2020 on https://health.clevelandclinic.org/what-you-need-to-know-about-aging-skin/. Accessed on 6 September 2021.9. American Academy of Dermatology Association. "11 Ways to Reduce Premature Skin Aging". American Academy of Dermatology Association. Last updated 24 February 2021 on https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin. Accessed on 6 September 2021.10. Chen, Y., Lyga, J., " Brain-Skin Connection: Stress, Inflammation and Skin Aging". National Institutes of Health: US National Library of Medicine. Published June 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/. Accessed on 6 September 2021.11. Angelo, G. "Minerals and Skin Health". Oregon State University. Published on January 2013 on https://lpi.oregonstate.edu/mic/health-disease/skin-health/minerals. Accessed on 6 September 2021.12. Seo, H., Cho, Y., et. al., "Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells". National Institutes of Health: US National Library of Medicine. Published October 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981717/. Accessed on 6 September 2021.13. Ogawa, Y., Kinoshita, M., et. al., "Zinc and Skin Disorders". National Institutes of Health: US National Library of Medicine. Published February 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852775/. Accessed on 6 September 2021.14. Gupta, M., Mahajan, V., et. al., "Zinc Therapy in Dermatology: A Review". National Institutes of Health: US National Library of Medicine. Published 10 July 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/. Accessed on 6 September 2021.15. Wright, J., Richards, T., Srai, S., "The role of iron in the skin and cutaneous wound healing". National Institutes of Health: US National Library of Medicine. Published on July 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4091310/. Accessed on 6 September 2021.16. Gardi, C., Arezzini, B., et. al., "Effect of free iron on collagen synthesis, cell proliferation and MMP-2 expression in rat hepatic stellate cells". National Library of Medicine: PubMed.gov. Published October 2002 on https://pubmed.ncbi.nlm.nih.gov/12234617/. Accessed on 6 September 2021.17. Blanpain, C., Fuchs, E., "Epidermal homeostasis: a balancing act of stem cells in the skin". National Institutes of Health: US National Library of Medicine. Published on February 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2760218/. Accessed on 6 September 2021.18. Stark, J., Boehnke, K., et. al., "Epidermal Homeostasis in Long-Term Scaffold-Enforced Skin Equivalents". Journal of Investigative Dermatology Symposium Proceedings: ScienceDirect. Published September 2006 on https://www.sciencedirect.com/science/article/pii/S0022202X15526316. Accessed on 6 September 2021.19. Vitable. “Astaxanthin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed on 6 September 2021.20. Yoon, H., Cho, H., et. al. "Supplementating with dietary astaxanthin combined with collagen hydrolysate improves facial elasticity and decreases matrix metalloproteinase-1 and -12 expression: a comparative study with placebo". National Library of Medicine: PubMed.gov. Published June 2014 on https://pubmed.ncbi.nlm.nih.gov/24955642/. Accessed on 6 September 2021.21. Davinelli, S., Nielsen, M., Scapagnini, G., "Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review". National Institutes of Health: US National Library of Medicine. Published on April 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/. Accessed on 6 September 2021.22. Tsukahara, H., Matsuyama, A., et. al., "Effects of Intake of Astaxanthin Contained Drink on Skin Condition". J-STAGE: Japanese Journal of Complementary and Alternative Medicine. Published 2016 on https://www.jstage.jst.go.jp/article/jcam/13/2/13_57/_article/-char/en. Accessed on 6 September 2021.23. Better Health Channel. "Vitamin B". Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed on 6 September 2021.24. Office of Dietary Supplements. "Riboflavin". National Institutes of Health: Office of Dietary Supplements. Published (n.d.) on https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/. Accessed on 6 September 2021.25. Pullar, J., Carr, A., Vissers, M., "The Roles of Vitamin C in Skin Health". National Institutes of Health: US National Library of Medicine. Published August 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Accessed on 6 September 2021.26. Rembe, J., et. al., "Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable?". National Library of Medicine: PubMed.gov. Published May 2018 on https://pubmed.ncbi.nlm.nih.gov/29672394/. Accessed on 6 September 2021.27. Pullar, J., Carr, A., Vissers, M., "The Roles of Vitamin C in Skin Health". National Institutes of Health: US National Library of Medicine. Published August 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Accessed on 6 September 2021.28. Encyclopedia of Genetics. "Gene Expression". ScienceDirect: Encyclopedia of Genetics. Published 2001 on https://www.sciencedirect.com/topics/medicine-and-dentistry/gene-expression. Accessed on 6 September 2021.29. Yodkeeree, S., Thippraphan, P., et. al., "Skin Anti-aging Assays of Proanthocyanidin Rich Red Rice Extract, Oryzanol and Other Phenolic Compounds". Natural Product Communications. Published 2018 on https://journals.sagepub.com/doi/pdf/10.1177/1934578X1801300812. Accessed on 6 September 2021.30. Cedars-Sinai Staff. "Collagen for Your Skin: Healthy or Hype?". Cedars-Sinai. Published 15 January 2020 on https://www.cedars-sinai.org/blog/collagen-supplements.html. Accessed on 6 September 2021.31. Harvard T.H. Chan School of Public Health. "Collagen". Harvard T.H. Chan School of Public Health. Published (n.d.) from https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed on 6 September 2021.32. LibreTexts. "Vitamin B7 (Biotin)". LibreTexts: Medicine. Published 14 August 2020 on https://med.libretexts.org/Courses/Dominican_University/DU_Bio_1550%3A_Nutrition_(LoPresto)/7%3A_Vitamins/7.3%3A_Water_Soluble_Vitamins/Vitamin_B7_(Biotin). Accessed on 6 September 2021.33. Office of Dietary Supplements. "Biotin". National Institutes of Health: Office of Dietary Supplements. Published (n.d.) on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed on 6 September 2021.34. Harvard T.H. Chan School of Public Health. "Biotin - Vitamin B7". Harvard T.H. Chan School of Public Health. Published (n.d.) from https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed on 6 September 2021.35. Healthdirect. “Zinc and your health”. Healthdirect. Published March 2021 from https://www.healthdirect.gov.au/zinc. Accessed on 6 September 2021.36. Better Health Channel. "Iron". Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron#types-of-iron-in-our-diets. Accessed on 6 September 2021.37. Ambati, R., Moi, P., et. al., "Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A Review". National Institutes of Health: US National Library of Medicine. Published January 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/. Accessed on 6 September 2021.38. Better Health Channel. "Vitamin B". Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-in-food. Accessed on 6 September 2021.40. Healthdirect. “Vitamin C”. Healthdirect. Last reviewed March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed on 6 September 2021.41. Office of Dietary Supplements. "Biotin". National Institutes of Health: Office of Dietary Supplements. Published (n.d.) on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed on 6 September 2021.
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The Benefits of Copper for your Skin
There are various methods you can use to keep your skin healthy. Making sure your body receives sufficient nutrients like zinc with copper is one of those. The following are frequently asked questions about zinc and copper in supporting skin health.What is zinc?Zinc is a trace mineral that plays an important role in many bodily functions (1). It supports collagen production (3), with collagen being an essential component in the skin to help keep it elastic and firm. Zinc also supports our skin's ability to effectively heal. A deficiency in zinc can result in slower and poorer wound healing (1).How much Zinc do I need?Our bodies only need very small amounts of Zinc. In Australia, the recommended daily intake for zinc is 11mg a day for an adult male and 8mg a day for an adult female (for pregnant or breastfeeding women the recommended intake is around 10-11 mg a day).What is copper used for?Copper has played an important role in skin health throughout centuries and many ancient civilisations. The Romans used copper compounds to treat skin diseases and heal wounds (4). It is a practice that remains in use today as seen in wound dressings imbued with copper oxide (4). Copper upregulates collagen and elastin components. It is also a cofactor in an antioxidant in the skin that protects it from free radicals (4). Copper is associated with the reduction of wrinkles and fine lines too (4).Why do we need zinc with copper?Zinc reduces the amount of copper that your body absorbs by inhibiting the intestinal absorption of the latter (5). You risk a copper deficiency if your diet comprises zinc-rich foods without the element of copper (1). Extreme copper deficiency can lead to complications related to the blood, bone, and cardiovascular systems (6). Complications may also arise if the body does not receive sufficient zinc. A zinc deficiency may result in loss of appetite and impaired immunity. It is also associated with complications related to hair, digestive system, skin and vision (6).If these imbalances are severe, numerous bodily systems can be affected. This could lead to developmental disorders, neurological conditions, problems with the thyroid gland and cardiovascular system (7).Ensuring that you receive both minerals adequately goes beyond increasing your intake of each of them. Studies show that the ratio of copper and zinc is clinically more important than just having a higher dose of each mineral individually (7). As a result, consuming zinc with copper can be a better alternative than taking them individually.Where do I get zinc with copper?20-40% of your body's zinc absorption comes from food (6). Zinc from red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein (6).The best way to give our bodies essential nutrients like zinc and copper is to eat a balanced, wholefood diet. Zinc is found in a variety of meats like poultry and fish, cereals and dairy (8). Copper is found in shellfish, seeds, nuts, organ meats, wheat-bran cereals, whole-grain products and dark chocolate (6). Oysters in particular have great levels of zinc, copper and iron in the correct ratio for the absorption from the body, along with the amino acids methionine and cysteine needed for zinc absorption.However, if you're not getting the right amount of zinc or copper from your daily diet, opting for zinc with copper supplements can help. Having a measured dose in the form of these supplements can help ease your worries about having too much of either one mineral. A properly portioned intake of zinc with copper does not only help improve our bodily processes. It is essential in ensuring that we have healthy skin with regards to wound healing, elasticity, and wrinkles too. SupplementationThis is where Vitable's Zinc with Copper supplement may support your concerns. Our Zinc has been specifically formulated with zinc glycinate which is a highly bioavailable form of zinc, for optimal absorption. Our Zinc has been paired with 1mg of Copper to ensure an ideal balance of minerals. Zinc and copper work together in the body, and taking zinc can lower copper stores, so we combine our zinc supplement with added copper to ensure mineral balance.Vitable offers personalised vitamin subscriptions that allow you to tailor your supplement regimen to your specific needs. Take our quiz and discover the perfect combination of vitamins and minerals to boost your health and well-being. With Vitable's convenient delivery service, you'll receive your personalised supplements right on time, every month, bi-month or quarterly, depending on your plan.Learn more about other areas that zinc can help you with, plus other supplements that can benefit in different ways: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. Mount Sinai. "Zinc". Mount Sinai. Published (n.d.) on https://www.mountsinai.org/health-library/supplement/zinc. Accessed August 16, 20212. MedlinePlus. Zinc in Diet. MedlinePlus. (n.d.). Published on https://medlineplus.gov/ency/article/002416.htm. Accessed August 16, 20213. Seo, H., Cho, Y., et. al. "Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells". National Institutes of Health: US National Library of Medicine. Published October 2010 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981717/. Accessed August 16, 20214. Borkow, G., "Using Copper to Improve the Well-Being of the Skin". National Institutes of Health: US National Library of Medicine. Published August 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/. Accessed August 16, 20215. Medsafe. "Interacting elements – zinc-induced copper deficiency". New Zealand Medicines and Medical Devices Safety Authority: Medsafe. Published March 2020 on https://www.medsafe.govt.nz/profs/PUArticles/March2020/Interacting-elements-zinc-induced-copper-deficiency.html. Accessed August 16, 20216. National Institutes of Health. "Zinc: Fact Sheet for Health Professionals". National Institutes of Health: Office of Dietary Supplements. Published March 26, 2021 on https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Accessed August 16, 20217. Osredkar, J., Sustar, N., "Copper and Zinc, Biological Role and Significance of Copper/Zinc Imbalance". Journal of Clinical Toxicology. Published 2011 at https://www.longdom.org/open-access/copper-and-zinc-biological-role-and-significance-of-copper-zincimbalance-2161-0495.S3-001.pdf. Accessed August 16, 20218. HealthDirect. "Zinc and your health." HealthDirect. Last reviewed March 2021 on https://www.healthdirect.gov.au/zinc. Accessed August 16, 2021
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Feels like Summer! Protect your skin from the harsh sun with these top tips
That's right, it's summertime! It also means we should be extra careful when we spend more outdoors. When summer comes around, our skin becomes susceptible to the unhealthy effects of increased humidity and sun exposure. Summer's hottest days can reach extreme highs in Australia, and with the skin being the body's first layer of defence against these harsh weather conditions, it can help to focus on our skincare regimen (1).Protecting the skin during summerUsing the appropriate amount of sunscreen and avoiding sun exposure at peak hours to reduce harmful effects of ultraviolet (UV) light on our skin are some of the ways to protect skin during the summer. Getting sufficient nutrients from diet can also help improve skin health during summer. Not sure if you're getting adequate nutrients to protect your skin? Consider supplementation to give yourself the additional support you need.Good thing is, it is possible to put together a pack of personalised vitamins in Australia. Your very own vitamin pack can focus on skin health to support skin integrity and structure, enhance skin health, and protect the body's largest organ during the year's sunniest days.Supplements for the skin in summerHere are mineral and vitamin supplements for you to consider in keeping your skin healthy and strong during the summer:Zinc plus copperZinc, one of the 16 essential minerals our body needs, plays an important role in skin health. Copper has been used to treat skin problems for over two thousand years. It helps in the synthesis and stabilisation of the skin proteins, as well as the formation of new blood vessels. Together, zinc plus copper maintains and supports the formation of collagen, the body's most abundant protein. Collagen is the fibre-like connective tissue that makes your skin feel supple and gives it its elasticity and youthful look. As we age, collagen production starts to slow down, causing the skin to have visible signs of ageing. This process is sped up in the summer when our exposure to UV light is at its highest. UV light breaks down collagen at a much faster rate than usual, so with extended exposure to the sun, you may not only get a tan, but also skin that looks older than it is (6).Taking zinc plus copper as part of your personalised vitamins has protective benefits for the skin, especially when it comes to improving skin healing or repair from the sun's harmful UV rays. Note that UV rays aren't only emitted by the sun; they can also reach you indoors when you spend lots of time in front of your screen. If you're looking into personalised vitamins in Australia for skin during the summer, zinc with copper is a good place to start.IronIron is an essential mineral that reduces the effects of cell damage from oxidative stress. Some iron-containing proteins metabolise collagen (2), which plays an important role in maintaining the structure and integrity of the skin. In fact, the hallmarks of iron deficiency manifest as pale or blotchy, tired-looking skin (2). And at the same time, individuals with iron deficiency tend to be more at risk of skin infections.If you want to protect your skin from the inside out during summer, consider adding iron to your personalised vitamins.*Iron should only be taken if prescribed by your doctor.AstaxanthinAustralians are more than familiar with what summer heat can do to the skin. Increased humidity and perspiration can lead to various forms of skin conditions, many of which astaxanthin, an incredibly potent but lesser-known antioxidant and anti-inflammatory carotenoid, can address.Astaxanthin relieves skin irritation and decreases skin sensitivity, while also maintaining skin hydration and supporting skin structure.Since astaxanthin is an antioxidant, it can reduce free radicals formed in the body and decrease the damage caused by free radicals to body cells. If you'd like to prioritise skin health during the summer, astaxanthin supplements can be part of your personalised vitamins pack.B complexVitamin B complex consists of eight B vitamins that are vital in the proper functioning of the body, with one study (3) showing that some combinations of B vitamins maintain skin health by facilitating tissue repair. Specifically, they promote fibroblast migration, an important process in wound healing, and keratinocyte proliferation. Keratinocytes are cells found in the epidermis that come into play when you sustain a wound that calls on certain B vitamins to take action to support the wound healing process.This can be helpful in the summertime when one can easily sustain scrapes, cuts, or gashes during outdoor activities.Vitamin CVitamin C, though historically associated with boosting your immune system, also supports skin health thanks to its involvement in collagen synthesis and wound healing. With a sufficient amount of vitamin C in your body that you can get from personalised vitamins, you can also aid your body's efficient iron absorption, a process that also contributes to healthy skin.CranberryCranberry is a superfood with powerful health benefits. These small red fruits are high in polyphenol, a type of antioxidant that (4) reduces the effects of oxidative stress caused by free radicals that in tun, cause cellular damage. Skin suffers with oxidative stress particularly with overexposure to and insufficient protection from UV light.Oxidative stress can damage skin at any time of the year, but in the summer when the sun is out for longer and shines brighter, UV light exposure and damage unavoidably increase, too. Cranberries are easily accessible in many supermarkets and health stores, but others may opt to build their own vitamin pack with personalised vitamins that include cranberry supplements.CollagenCollagen maintains and supports skin health, and is a great addition to your personalised vitamins pack.There are several types of collagen, but the dominant types in our body are Types I, II, and III. Types I and III are important to consider for skin health.Type I collagen has shown significant promise in reversing the effects of ageing on the skin. This type of collagen can decrease fine lines and wrinkles and improve skin elasticity, while also maintaining skin integrity and supporting skin firmness. If you're looking to protect your skin during the harsh summer heat, collagen is a useful addition to your personalised vitamins. Meanwhile, Type III collagen is what's found in muscles, blood vessels, and elastic parts of the skin, making it equally responsible for skin's suppleness.Collagen also maintains skin hydration, a common problem that occurs with increased perspiration during the warmer months.BiotinBiotin is a water-soluble vitamin that contributes to fatty acid synthesis and ultimately, maintaining skin health. This is because the cells in your skin rely on fatty acids to produce a natural oil barrier that protects the body from the sun and toxins in the environment.This was illustrated in a study (5) where individuals who took more than 100 mcg of biotin per day and eventually observed significant improvements in skin conditions typically caused by soaring temperatures.All in all, remember that overexposure to the sun during summer can cause significant and sometimes, irreversible damage to the skin. To protect your skin against harsh summer conditions while still allowing yourself to enjoy the sunny season outdoors, always wear sunscreen, protective layers, stay in the shade and consider supplementation to mitigate the damage caused by daily sun exposure. Vitable Australia allows you to create custom vitamin packs to focus on caring for skin health. We understand there's no one-size-fits-all approach to wellness so we give you full freedom to mix and match by crafting your daily vitamin packs or by signing up for a monthly vitamin subscription - complete with vitamin delivery!Find out more about other areas that the above supplements can help you with:Zinc plus copper | 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: Mayo Clinic. (2015). 9 Tips to Protect Your Skin This Summer. https://newsnetwork.mayoclinic.org/discussion/9-tips-to-protect-your-skin-this-summer/. Accessed September 12, 2021. National Institutes of Health. (2014). The role of iron in the skin and cutaneous wound healing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4091310/ Accessed September 12, 2021. National Institutes of Health. (2018). Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable? https://pubmed.ncbi.nlm.nih.gov/29672394/ Accessed September 12, 2021. National Center for Complementary and Integrative Health. Antioxidants: In-Depth. https://www.nccih.nih.gov/health/antioxidants-in-depth Accessed September 12, 2021. National Institutes of Health. Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment. https://pubmed.ncbi.nlm.nih.gov/3923177/ Accessed September 12, 2021. National Center for Biotechnology Information. UV damage of collagen: insights from model collagen peptides. https://pubmed.ncbi.nlm.nih.gov/22002434/ Accessed September 15, 2021. Science Daily. New Sunscreen Ingredient To Heal Sunburn And Help Prevent Skin Cancer. https://www.sciencedaily.com/releases/2006/09/060910143024.htm Accessed September 15, 2021. Clinical Education. Astaxanthin: The Key to a New You. https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/. Accessed September 15, 2021. Using Copper to Improve the Well-Being of the Skin (2014) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/ Accessed September 29, 2021 Copper/Zinc Superoxide Dismutase in Human Skin: Current Knowledge (2020) https://www.frontiersin.org/articles/10.3389/fmed.2020.00183/full A regimen approach for improving facial photoaging with topical application of a zinc-copper galvanic couple and natural extracts (2011) https://www.jaad.org/article/S0190-9622(10)01410-6/fulltext Accessed September 29, 2021
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How to combat dry skin and get the glow you're after
Our skin is the largest organ in the body which is exposed to the elements. It's also the first layer of defense you have against your surroundings. As a multifunctional organ, it provides a protective shield for your body from external factors, including chemicals, pathogens, ultraviolet (UV) radiation, and even dehydration (1). Giving it a little TLC will help ensure you get the glowing, radiant skin you're after, no matter the environment.However, your skin can give important clues regarding your overall health. Dry skin, for instance, can point to various health conditions.What causes dry skin?Dehydrated skin can be triggered by plenty of things. Insufficient hydration, hormonal fluctuations, and certain medication can cause the skin to get dehydrated (3). Skin needs adequate hydration and moisture in order for it to remain flexible, elastic and youthful (4).Here are some other causes of dry skin:Seasonal changesSeasonal changes can cause dehydration to occur, especially during colder seasons. In the winter, the skin can be protected with moisturising products.Too much heatHeat from central heating, space heaters, or fireplaces may dry your skin by reducing humidity (18) and stripping out moisture in the air.Long hot bathsLong hot baths or showers can dry your skin by depleting its natural oils and causing surface level inflammation (18).Stripping soaps and cosmeticsSome drying, stripping or astringent soaps, shampoos, and detergents dry your skin by removing the natural oils that keep it hydrated and protected (18).AgePeople in their 40s or older are more likely to experience dry skin (18). As people age, oil and sweat glands tend to dry up, and skin becomes thinner (19), making it more prone to drying.Certain jobsIf your occupation requires you to frequently wash your hands, such as hairstyling, or in healthcare, you may experience dry skin (18).Mineral deficiencyYou may experience dry skin as a result of not getting enough vitamin D, vitamin A, niacin, zinc, or iron (10) through your diet.Soothing balms, sunscreen and ointments will provide a much needed skin barrier from the elements especially when you expect to spend a lot of time outdoors. These can be found in petroleum jellies, moisturising creams and medically recommended sunscreens²⁵. The new normal through these pandemic years has exposed us to the frequent use of hand sanitisers, soaps, cleansers and laundry detergents. This has brought to the fore a whole host of itchy skin issues with products drying out our skin²⁶. Regular skin care routine irrespective of skin condition should start with not using hot water or harsh scrubs, only following pat dry with a towel regimen, application of moisturiser and hyaluronic acid to add moisture to your skin and mandatorily applying fragrance free products (27).Nutrients to help overcome dry skin and get you glowingCertain vitamins and nutrients can help in reducing your risk of dry skin. If you don't get enough of them through your diet, consider taking them in the form of skin supplements:ZincZinc supports skin health by supporting collagen formation. It plays an essential role in collagen synthesis and concentration (11). It also has anti-inflammatory properties that help keep skin healthier (20).IronIron supports collagen formation by encouraging more collagen synthesis (12). Iron also helps in the process of wound healing (21).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin supports skin elasticity by supporting the barrier integrity of the skin (13). Astaxanthin also protects the skin from sun damage, and has antioxidant effects (22).B complexThis B group of vitamins supports skin health by protecting the connective tissues in the skin (14). They also improve wound healing.Vitamin CVitamin C supports collagen formation by stimulating collagen synthesis (15). It also plays a role in stabilising the collagen molecule structure (23).CollagenCollagen in the form of supplements has been found to support skin integrity by improving moisture, elasticity, and reducing wrinkles (16).BiotinBiotin supports skin health by improving rashes and skin irritation (17, 24). Biotin deficiency is marked by rashes that can be found around the eyes, nose, and mouth (24).Taking active measures to show your skin some love can help you combat dry skin and get that glow you're after. Coupling healthy living with the right vitamins and minerals can help you maintain this in the long-run too!Worried about your skin getting dry? With Vitable Australia's personalised supplements, you can choose to have a variety of vitamins and minerals that help your skin stay healthy. With our monthly vitamin subscription, you get access to your own set of preferred vitamins and minerals with just a few clicks. The best part is, we even have vitamin delivery services, so you can expect them right at your doorstep.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | 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 Nguyen, Alan & Soulika, Athena. The Dynamics of the Skin's Immune System. National Institutes for Health. Published April 20 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515324/. Accessed on September 12 2021. Hashizume, Hideo. Skin aging and dry skin. National Institutes for Health. Published August 2004 on https://pubmed.ncbi.nlm.nih.gov/15492432/. Accessed on September 12 2021. Pons-Guiraud, A. Dry skin in dermatology: a complex physiopathology. National Institutes for Health. Published September 2007 on https://pubmed.ncbi.nlm.nih.gov/17716284. Accessed on September 12 2021. K.A. Engebretsen, S. Kezic, C. Riethmüller, J. Franz, I. Jakasa, A. Hedengran, A. Linneberg, J.D. Johansen, J.P. Thyssen. Changes in filaggrin degradation products and corneocyte surface texture by season. National Institutes for Health. Published May 2018 on https://pubmed.ncbi.nlm.nih.gov/29512138. Accessed on September 12 2021. Draelos, Zoe Diana. Nutrition and enhancing youthful-appearing skin. National Institutes for Health. Published August 2010 on https://pubmed.ncbi.nlm.nih.gov/20620756/. Accessed on September 12 2021. Hussein et al. Antihypertensive potential and mechanism of action of astaxanthin: III. Antioxidant and histopathological effects in spontaneously hypertensive rats. National Institutes for Health. HealthDirect. "Eczema". HealthDirect. Last reviewed February 2020 on https://www.healthdirect.gov.au/eczema. Accessed on September 18 2021 HealthDirect. "Seborrhoeic dermatitis". HealthDirect. Last reviewed August 2020 on https://www.healthdirect.gov.au/seborrhoeic-dermatitis. Accessed on September 18 2021 HealthDirect. "Seborrhoeic dermatitis". HealthDirect. Last reviewed March 2021 on https://www.healthdirect.gov.au/psoriasis. Accessed on September 18 2021 American Academy of Dermatology Association. "Dry Skin: Who Gets and Causes". American Academy of Dermatology Association. Published (n.d.) on https://www.aad.org/public/diseases/a-z/dry-skin-causes. Accessed on September 18 2021 Seo, H., Cho, Y., et. al., "Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells". National Institutes of Health: US National Library of Medicine. Published October 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981717/. Accessed on September 18 2021. Gardi, C., Arezzini, B., et. al., "Effect of free iron on collagen synthesis, cell proliferation and MMP-2 expression in rat hepatic stellate cells". National Library of Medicine: PubMed.gov. Published October 2002 on https://pubmed.ncbi.nlm.nih.gov/12234617/. Accessed on September 18 2021. Yoon, H., Cho, H., et. al. "Supplementating with dietary astaxanthin combined with collagen hydrolysate improves facial elasticity and decreases matrix metalloproteinase-1 and -12 expression: a comparative study with placebo". National Library of Medicine: PubMed.gov. Published June 2014 on https://pubmed.ncbi.nlm.nih.gov/24955642/. Accessed on September 18 2021. Rembe, J., et. al., "Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable?". National Library of Medicine: PubMed.gov. Published May 2018 on https://pubmed.ncbi.nlm.nih.gov/29672394/. Accessed on September 18 2021. Pullar, J., Carr, A., Vissers, M., "The Roles of Vitamin C in Skin Health". National Institutes of Health: US National Library of Medicine. Published August 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Accessed on September 18 2021. Healthdirect. “Skin”. Healthdirect. Last reviewed February 2020 on https://www.healthdirect.gov.au/skin. Accessed on September 18 2021. Office of Dietary Supplements. "Biotin". National Institutes of Health: Office of Dietary Supplements. Published (n.d.) on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed on September 18 2021. Mayo Clinic. "Dry skin". Mayo Clinic. Published August 2019 on https://www.mayoclinic.org/diseases-conditions/dry-skin/symptoms-causes/syc-20353885. Accessed on September 29 2021. Cleveland Clinic. "Dry Skin". Cleveland Clinic. Last reviewed May 2020 on https://my.clevelandclinic.org/health/diseases/16940-dry-skinitchy-skin. Accessed on September 29 2021. Gupta, M., Mahajan, V., et. al., "Zinc Therapy in Dermatology: A Review". National Institutes of Health: US National Library of Medicine. Published 10 July 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/. Accessed on September 29 2021. Wright, J., Richards, T., Srai, S., "The role of iron in the skin and cutaneous wound healing". National Institutes of Health: US National Library of Medicine. Published on July 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4091310/. Accessed on September 29 2021. Vitable. “Astaxanthin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed on September 29 2021. Pullar, J., Carr, A., Vissers, M., "The Roles of Vitamin C in Skin Health". National Institutes of Health: US National Library of Medicine. Published August 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Accessed on September 29 2021. Harvard T.H. Chan School of Public Health. "Biotin - Vitamin B7". Harvard T.H. Chan School of Public Health. Published (n.d.) from https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed on September 29 2021. https://www.cancer.net/blog/2015-07/10-tips-protecting-your-skin-sun. Jul 2015. https://www.who.int/patientsafety/information_centre/Last_April_versionHH_Guidelines%5B3%5D.pdf. 2005-2006. https://www.healthline.com/health/beauty-skin-care/skin-care-routine-for-dry-skin#causes. Apr 2021.
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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 tipsProtect yourself from the sunApply 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).BathingWashing 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).ExfoliateExfoliation 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).MoisturiseMoisturising 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 routineThese 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).ZincZinc 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.IronStudies 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.AstaxanthinAstaxanthin 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 ComplexAll 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 CVitamin 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.CranberryAside 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.CollagenCollagen 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.BiotinBiotin 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: Zinc (n.d.) Accessed on September 3, 2021 from https://www.healthdirect.gov.au/zinc Herbs and Natural Supplements: An Evidence Based Guide (2015), Accessed on September 3, 2021 from https://researchdirect.westernsydney.edu.au/islandora/object/uws:34980 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/ 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 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/ 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/ 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 Vitamin C (n.d.), Accessed on September 3, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C Photoprotective actions of topically applied vitamin E (2000), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/11139138/ 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/ 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/ Biotin (2009), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/19319844/ Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment (1985), Accessed September 3, 2021 from https://pubmed.ncbi.nlm.nih.gov/3923177/ 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 Skin Care and Aging (2017), Accessed September 6, 2021 from https://www.nia.nih.gov/health/skin-care-and-aging#healthy 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 The Importance of Moisturizing (n.d.), Accessed September 6, 2021 from https://www.utmedicalcenter.org/the-importance-of-moisturizing/ 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/ https://familydoctor.org/condition/skin-cancer/. 2022 https://www.healthline.com/health/beauty-skin-care/hyaluronic-acid. 2019 https://www.healthline.com/health/beauty-skin-care/hydration-moisture#hydrator-vs.-moisturizer. Feb 2019. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Aug 2021. https://www.today.com/style/5-different-skin-types-which-type-skin-do-you-have-t152786. May 2019
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The best skin care remedies made from ingredients in your home
You don't need to look far for home remedies for clear skin. Yup, it's all around you! Many ingredients typically found in your kitchen can help promote healthy and glowing skin. What's even more promising is that these natural skincare remedies are backed by science.Home remedies for clear skinHere are some easy ingredients you can use as part of your skin care routine at home:Aloe veraUse fresh aloe vera gel as a moisturiser. Research shows aloe vera improves the skin's ability to hydrate itself (1).TurmericTurmeric, a common spice that can be added to daily dishes, contains anti-inflammatory, antimicrobial, and antioxidant activities that play a crucial role in the wound healing process (2).Green teaSkincare at home can include drinking green tea as it can help improve skin health due to its antioxidant content as well as its ability to protect the skin from ageing (3).OatmealColloidal oatmeal has anti-inflammatory and antioxidant properties that can improve skin dryness, itching, roughness, and scaling (4). Following this, oatmeal can be applied topically. It may also be used as an ingredient in lotions.Apple cider vinegarApple cider vinegar (ACV) mixed with water may help reduce scarring. Reports indicated that ACV contains lactic acid, an ingredient that can help improve scar appearance (5).HoneyHoney is seen in most hacks for skin care at home as it is known for its anti-inflammatory and antibacterial components. In fact, you can mix cinnamon and honey to make face masks to exfoliate the skin.Don't forget to check if you have any allergic reaction to the ingredients of these home remedies as it might bring your skin more harm than good.Supplements as a skin care hackIn addition to using these common ingredients to help maintain your skin health, you may also consider getting the skin-enriching nutrients you need through supplements. Here are a few nutrients that might help you maintain and support skin health when paired with a healthy lifestyle and diet:ZincZinc skin benefits include wound healing and skin repair (6). It is also used as an ingredient for a number of topical treatments to help fight certain skin concerns (7, 8).IronIron is involved in collagen metabolism, a process related to skin healing and collagen formation9. The more collagen the body has, the more elastic and supple the skin is.*Iron should only be taken if prescribed by your doctor.Vitamin CVitamin C benefits skin by supporting collagen health and formation in the body (13). It supports skin health as an antioxidant to reduce damage caused by overexposure to the sun's rays (14, 15). Fruits such as cranberries are a good source of vitamin C.CollagenCollagen for skin improves its elasticity (16) and hydration (17) which may result in a decrease in wrinkles and fine lines (18). It can make your skin look youthful and healthy.BiotinBiotin maintains and supports skin health through fatty acid synthesis (19).AstaxanthinAstaxanthin helps maintain skin elasticity (21) and improves skin hydration for better appearance (22). It also helps protect skin elastin from breaking down and supports skin integrity and structure. Additionally, astaxanthin helps reduce and relieve skin sensitivity.Vitamins can also be a part of your skincare routine as it focuses more on your skincare health on the inside. Vitable vitamins have you covered. We provide vitamin subscriptions to focus on your health needs. Select your custom vitamins and create your own vitamin packs to help achieve clear skin when paired with a healthy lifestyle. We also offer vitamin delivery around Australia to make it within arms' reach.Find out more about other areas that the above supplements can help you with: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: Kar, S. K., & Bera, T. K. (2021, September 29). Phytochemical constituents of aloe Vera and their multifunctional properties: A comprehensive review. INTERNATIONAL JOURNAL OF PHARMACEUTICAL SCIENCES AND RESEARCH | IJPSR. Retrieved October 10, 2021, from https://ijpsr.com/bft-article/phytochemical-constituents-of-aloe-vera-and-their-multifunctional-properties-a-comprehensive-review/?view=fulltext Tejada, S., Manayi, A., Daglia, M., F. Nabavi, S., Sureda, A., Hajheydari, Z., Gortzi, O., Pazoki-Toroudi, H., & M. Nabavi, S. (2016). Wound healing effects of curcumin: A short review. Current Pharmaceutical Biotechnology, 17(11), 1002-1007. https://doi.org/10.2174/1389201017666160721123109 Pazyar, N., Feily, A., & Kazerouni, A. (n.d.). Green tea in dermatology. PubMed. Retrieved October 10, 2021, from https://pubmed.ncbi.nlm.nih.gov/23346663/ Reynertson, K. A., Garay, M., Nebus, J., Chon, S., Kaur, S., Mahmood, K., Kizoulis, M., & Southall, M. D. (2019, November 21). Article. JDDonline - Journal of Drugs in Dermatology. Retrieved October 10, 2021, from https://jddonline.com/articles/dermatology/S1545961615P0043X Sachdeva, S. (2010). Research letter: Lactic acid peeling in superficial acne scarring in Indian skin. Journal of Cosmetic Dermatology, 9(3), 246-248. https://doi.org/10.1111/j.1473-2165.2010.00513.x Lin, P., Sermersheim, M., Li, H., Lee, P., Steinberg, S., and Ma, J. “Zinc in Wound Healing Modulation”. Nutrients. Published Jan. 2018 on https://www.mdpi.com/2072-6643/10/1/16. Accessed Oct. 8, 2021 Gupta, M., Mahajan, V., Mehta, K., and Chauhan, P. “Zinc therapy in dermatology: a review”. Dermatology research and practice. Published 2014 on https://www.hindawi.com/journals/drp/2014/709152/. Accessed Oct. 8, 2021 Dreno, B., Moyse, D., Alirezai, M., Amblard, P., Auffret, N., Beylot, C., Bodokh, I., Chivot, M., Daniel, F., Humbert, P., Meynadier, J., Poli, F., and Acne Research and Study Group. “Multicenter randomized comparative double-blind controlled clinical trial of the safety and efficacy of zinc gluconate versus minocycline hydrochloride in the treatment of inflammatory acne vulgaris”. Dermatology. Published 2001 on https://www.karger.com/Article/Abstract/51728. Accessed Oct. 8, 2021 Wright, J. A., Richards, T., and Srai, S. K. “The role of iron in the skin and cutaneous wound healing”. Frontiers in pharmacology. Published Jul. 10, 2014 on https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full. Accessed Oct. 8, 2021 Fischer, F., Achterberg, V., März, A., Puschmann, S., Rahn, C. D., Lutz, V., Krüger, A., Schwengler, H., Jaspers, S., Koop, U., Blatt, T., Wenck, H., and Gallinat, S. “Folic acid and creatine improve the firmness of human skin in vivo”. Journal of cosmetic dermatology. Published Mar. 2011 on https://onlinelibrary.wiley.com/doi/10.1111/j.1473-2165.2010.00543.x. Accessed Oct. 8, 2021 Navarrete-Solís, J., Castanedo-Cázares, J., Torres-Álvarez, B., Oros-Ovalle, C., Fuentes-Ahumada, C., González, F., Martínez-Ramírez, J., and Moncada, B. “A Double-Blind, Randomized Clinical Trial of Niacinamide 4% versus Hydroquinone 4% in the Treatment of Melasma”. Dermatology research and practice, Published 2011 on https://www.hindawi.com/journals/drp/2011/379173/. Accessed Oct. 8, 2021 Jerajani, H., Mizoguchi, H., Li, J., Whittenbarger, D., and Marmor, M. “The effects of a daily facial lotion containing vitamins B3 and E and provitamin B5 on the facial skin of Indian women: a randomized, double-blind trial”. Indian journal of dermatology, venereology and leprology. Published Feb. 2010 on https://ijdvl.com/the-effects-of-a-daily-facial-lotion-containing-vitamins-b3-and-e-and-provitamin-b5-on-the-facial-skin-of-indian-women-a-randomized-double-blind-trial/. Accessed Oct. 8, 2021 Boyera, N., Galey, I., and Bernard, BA. 1“Effect of vitamin c and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts.” International Journal of Cosmetic Science. Published Dec. 25, 2001 on https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x. Accessed Oct. 8, 2021 Pullar, J., Carr, A., and Vissers, M. “The Roles of Vitamin C in Skin Health”. Nutrients, Published Aug. 12, 2017 on https://www.mdpi.com/2072-6643/9/8/866. Accessed Oct 8, 2021 Michels, A., and Draelos, Z. “Vitamin C and Skin Health”. Oregon State University: Linus Pauling Institute. Published Sep. 2011 on https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C. Accessed Oct. 8, 2021 Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., and Oesser, S. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study”. Skin pharmacology and physiology. Published 2014 on https://www.karger.com/Article/Abstract/351376. Accessed on Oct. 8, 2021 Asserin, J., Lati, E., Shioya, T., and Prawitt, J. “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”. Journal of cosmetic dermatology. Published Dec. 2015 on https://onlinelibrary.wiley.com/doi/10.1111/jocd.12174. Accessed on Oct. 8, 2021 Kim, D., Chung, H., Choi, J., Sakai, Y., and Lee, B. “Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study”. Nutrients. Published Jun. 26, 2018 on https://www.mdpi.com/2072-6643/10/7/826. Accessed on Oct. 8, 2021 Zempleni, J., Wijeratne, SSK., and Hassan, YI. “Biotin”. BioFactors. Published Feb. 18, 2009 on https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.8. Accessed Oct. 8, 2021 Mock, D., Baswell, D., Baker, H., Holman, R., and Sweetman, L. “Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment”. The Journal of pediatrics. Published May 1985 on https://linkinghub.elsevier.com/retrieve/pii/S0022347685803504. Accessed Oct. 8, 2021 Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., and Adachi, Y. 2017. “Protective effects of astaxanthin on skin deterioration”. Journal of clinical biochemistry and nutrition, Published Jul. 2017 on https://www.jstage.jst.go.jp/article/jcbn/61/1/61_17-35/_article. Accessed Oct. 8, 2021 Yamahita, E. “The Effect of a dietary supplement containing astaxanthin on skin condition”. Carotenoid Science. Published 2006 on http://www.nuvocare.us/assets/pdf/AGEOFF%20Astaxanthin_Wrinkle%20Reduction%20Study.pdf. Accessed Oct. 8, 2021
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Your guide to skin food: What to eat and how it affects the skin
When it comes to keeping your skin healthy, it starts with a simple equation - when we eat nourishing, healthy and natural foods, our skin thrives. When we eat foods that are packed with added sugars, inflammatory or artificial ingredients and trans fats, our skin can react poorly.The best food for skin is the food that keeps it clear, resilient to environmental stressors, aids in wound recovery, and shields it against common ailments caused by daily life.Considering as well that the skin is the largest organ of the body and our first line of defence against all types of illnesses, it's important to give it the TLC it needs to keep it in great shape. Studies show that dry skin conditions, sun damage, compromised blood flow and even skin cancers can be kept at bay by including wholesome, powerful antioxidant leafy greens, citrus fruits, omega 3 and avoiding processed foods, in your daily diet (25).Below, we explore the best food for skin, the nutrients they provide, and other ways you can complement a skin food-focused diet with vitamin and mineral supplements.The best types skin foodBefore going into how food affects the skin, let's take a look at some of the best food for skin health (1): Yellow and orange citrus fruits and vegetables such as carrots, oranges, capsicums (also known as bell peppers), and apricots are rich in vitamin C. Leafy green vegetables like spinach and broccoli are anti-inflammatory foods packed with iron, B vitamins, and vitamin C. Fruits such as kiwi, strawberries, cranberries, and other berries are packed with vitamin C. Lentils, beans, nuts, and seeds are known to have different nutrients such as zinc, iron and B vitamins. Tuna, salmon, and other fatty fishes also have zinc, iron, B vitamins. Salmon contains astaxanthin which gives it a pinkish-red color. It is a natural source of omega 3 fatty acids (24) that reduces inflammation (23) and also has zinc, iron, vitamin B, and biotin. Green tea detoxifies the skin, sweet potatoes keep skin glowy, olive oil packed with vitamins A, D, K and vitamin E, all are powerful antioxidants for good skin health (21). It's no surprise that skin food mirrors the components of a well-balanced diet. That's because the best food for skin also has numerous benefits for other bodily functions as well, and by taking care of your skin, you take care of your whole body, too.Skin food's nutritional valueNow that you have a better picture of the best food for skin, the next step is learning how exactly these foods contribute to skin health.Earlier, we mentioned that skin food contains generous amounts of nutrients the skin needs to function at its best. For you to better appreciate the importance of the best food for skin health, we delve deeper into what minerals and vitamins the skin needs and how they provide skin with visible benefits.Healthy food choices like fruit and vegetables, nuts and seeds, legumes, select meats and seafood, as well as dairy products are packed with vitamin C, Vitamin B Complex, biotin, zinc, iron, collagen, and astaxanthin. Though these minerals and vitamins are traditionally associated with other aspects of health, they can do wonders for your skin, too.Some of the benefits you can reap from eating more skin food include:Maintenance and support of skin healthSome of the best food for skin contains nutrients that directly support skin health. Among these is zinc. Zinc has been found to have antioxidant effects to reduce free radicals formed in the body (4).Astaxanthin also has anti-inflammatory effects and also an antioxidant function that improves the skin's elasticity, and supports its integrity and structure (5).Aside from supporting general well-being and health (6), biotin maintains skin health through fatty acid synthesis (7).Vitamin B complex, specifically vitamin B3 (niacin) and B5 (pantothenic acid) supports skin health by supporting healthy stress response in the body and helping to prevent dietary vitamin deficiency (9).Maintenance and support of skin elasticityElasticity is an indicator of skin health as it shows that skin is able to maintain its shape. One study in particular showed that skin food with healthy amounts of collagen has positive associations with elasticity, as women who took the supplement for four weeks exhibited improvement in skin elasticity (10).Another study also showed similar results but with astaxanthin supplements which maintain healthy skin conditions, and elasticity compared to subjects under placebo (11).Maintenance and support of skin hydrationGoing through different seasons can affect the skin's ability to retain moisture. Winter can be particularly tough on skin and dry it out, considering conditions of low humidity. Meanwhile, summers expose skin to harmful ultraviolet (UV) rays and constant perspiration can lead to dehydrated skin.Astaxanthin has shown to significantly increase skin moisture and improve overall skin health and appearance after six weeks of use according to research (12), whereas collagen was observed to help increase skin hydration without any side effects (13). These nutrients work best when they go hand in hand with a healthy intake of water for hydration and proper nutrition.Maintenance and support of collagen formationMore collagen in the body would mean the skin's elasticity, hydration, and overall wellness is improved. As we age, collagen production slows down, which makes it doubly important for older individuals to eat more skin foods containing collagen.There's also skin food with lots of vitamin C, including cranberry, that helps in strengthening the collagen in the body to support skin health (14). Zinc, on the other hand, is essential to collagen formation and helps to lessen the breakdown of collagen to maintain the skin's elasticity (15). Iron supports skin health through collagen metabolism which helps in wound healing as well as collagen formation (16).Decrease of fine lines and wrinklesExposure to the sun that comes with changing seasons can stress the skin in many ways, an unwelcome result of which is the appearance of fine lines and wrinkles. Skin food that is rich in collagen is your best bet to combat this, as shown by a study that reported how collagen improved patients' wrinkles when used daily for 12 weeks (17).Improvement of skin repair and healingWhen it comes to skin health, tearing and illnesses are common concerns. Zinc is a known ingredient in skincare products that supports skin health given that it is present in most phases of cellular repair and wound healing (18). With its anti-inflammation properties, zinc also aids in healing certain skin issues (19).Foods to avoid to keep skin healthyOn the other hand, there are also foods that are not healthy for the skin. Foods such as highly processed sugars and carbohydrates, unhealthy fat, and excessive portions of food can negatively affect skin health (20). They can cause skin irritation and cause skin ageing (21). It's not only unhealthy for the skin but for the body overall when these foods are eaten frequently.Again, the food we put in our bodies affects not only our skin health but our overall well-being. Also note that there are other factors that contribute to skin health besides skin food. Exercise, sleep, and proper supplementation are all part of the formula for achieving healthy skin.Increase your nutrients intake with supplementationAlthough the best way to receive essential nutrients for skin is through a healthy diet, some of us might not be able to hit our daily nutrient targets. Supplements can be an option to ensure we receive the recommended daily intake of nutrients for skin health and beyond. Vitable offers the best vitamin delivery in Australia that's convenient as well as safe and comprehensive. Sign up for a vitamin subscription, take the expert quiz to get your recommendation for custom vitamin packs you need as part of your daily vitamins regime, and we'll take care of the rest.Find out more about other areas that the above supplements can help you with: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: Gibson, L. "What are the best foods for healthy skin?" Mayo Clinic: Healthy Lifestyle Adult Health. Published Dec. 17, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184. Accessed on Oct. 5, 2021 "23 Foods That Are Good for Your Skin". Cleveland Clinic: Health Essentials. Published on https://health.clevelandclinic.org/23-foods-good-skin/. Accessed Oct. 5, 2021 Davinelli, S., Nielsen, M. E., and Scapagnini, G. “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review”. Nutrients. Published Apr. 22, 2018 on https://www.mdpi.com/2072-6643/10/4/522, Accessed Oct. 5, 2021 Gupta, M., Mahajan, VK., Mehta, KS., and Chauhan, PS. “Zinc therapy in dermatology: a review”. Dermatology research and practice. Published Jul. 10, 2014 on https://www.hindawi.com/journals/drp/2014/709152/, Accessed Oct. 5, 2021 Davinelli, S., Nielsen, M. E., and Scapagnini, G. “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review”. Nutrients. Published Apr. 22, 2018 on https://www.mdpi.com/2072-6643/10/4/522, Accessed Oct. 5, 2021 Mock, D., Baswell, D., Baker, H., Holman, R., and Sweetman, L. “Biotin deficiency complicating parenteral alimentation: diagnosis, metabolic repercussions, and treatment”. The Journal of pediatrics. Published May 1985 on https://linkinghub.elsevier.com/retrieve/pii/S0022347685803504. Accessed Oct. 5, 2021 Zempleni, J., Wijeratne, SSK., and Hassan, YI. “Biotin”. BioFactors. Published Feb. 18, 2009 on https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.8. Accessed Oct. 5, 2021 Navarrete-Solís, J., Castanedo-Cázares, J., Torres-Álvarez, B., Oros-Ovalle, C., Fuentes-Ahumada, C., González, F., Martínez-Ramírez, J., and Moncada, B. "A Double-Blind, Randomized Clinical Trial of Niacinamide 4% versus Hydroquinone 4% in the Treatment of Melasma". Dermatology research and practice. Published Jul. 21, 2011 on https://www.hindawi.com/journals/drp/2011/379173/. Accessed Oct. 10, 2021 Yang, M., Moclair, B., Hatcher, V., Kaminetsky, J., Mekas, M., Chapas, A., and Capodice, J. "A randomized, double-blind, placebo-controlled study of a novel pantothenic Acid-based dietary supplement in subjects with mild to moderate facial acne”. Dermatology and therapy. Published May 16, 2014 on https://link.springer.com/article/10.1007%2Fs13555-014-0052-3. Accessed Oct. 10, 2021 Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., and Oesser, S. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study”. Skin pharmacology and physiology. Published 2014 on https://www.karger.com/Article/Abstract/351376. Accessed on Oct.5, 2021 Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., and Adachi, Y. 2017. “Protective effects of astaxanthin on skin deterioration”. Journal of clinical biochemistry and nutrition, Published Jul. 2017 on https://www.jstage.jst.go.jp/article/jcbn/61/1/61_17-35/_article. Accessed Oct. 5, 2021 Yamahita, E. “The Effect of a dietary supplement containing astaxanthin on skin condition”. Carotenoid Science. Published 2006 on http://www.nuvocare.us/assets/pdf/AGEOFF%20Astaxanthin_Wrinkle%20Reduction%20Study.pdf. Accessed Oct. 5, 2021 Asserin, J., Lati, E., Shioya, T., and Prawitt, J. “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”. Journal of cosmetic dermatology. Published Dec. 2015 on https://onlinelibrary.wiley.com/doi/10.1111/jocd.12174. Accessed on Oct. 5, 2021 Boyera, N., Galey, I., and Bernard, BA. 1“Effect of vitamin c and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts.” International Journal of Cosmetic Science. Published Dec. 25, 2001 on https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x. Accessed Oct. 5, 2021 Tengrup, I., Ahonen, J., and Zederfeldt, B. (1981). Influence of zinc on synthesis and the accumulation of collagen in early granulation tissue. Surgery, gynecology & obstetrics. Published Mar. 1981 on https://pubmed.ncbi.nlm.nih.gov/7466582/. Accessed Oct. 5, 2021 Wright, J. A., Richards, T., and Srai, S. K. “The role of iron in the skin and cutaneous wound healing”. Frontiers in pharmacology. Published Jul. 10, 2014 on https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full. Accessed Oct. 5, 2021 Kim, D., Chung, H., Choi, J., Sakai, Y., and Lee, B. “Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study”. Nutrients. Published Jun. 26, 2018 on https://www.mdpi.com/2072-6643/10/7/826. Accessed on Oct. 5, 2021 Lin, P., Sermersheim, M., Li, H., Lee, P., Steinberg, S., and Ma, J. “Zinc in Wound Healing Modulation”. Nutrients. Published Jan. 2018 on https://www.mdpi.com/2072-6643/10/1/16. Accessed Oct. 5, 2021 Gupta, M., Mahajan, VK., Mehta, KS., and Chauhan, PS. “Zinc therapy in dermatology: a review”. Dermatology research and practice. Published Jul. 10, 2014 on https://www.hindawi.com/journals/drp/2014/709152/, Accessed Oct. 5, 2021 "23 Foods That Are Good for Your Skin". Cleveland Clinic: Health Essentials. Published on https://health.clevelandclinic.org/23-foods-good-skin/. Accessed Oct. 5, 2021 Gibson, L. "What are the best foods for healthy skin?" Mayo Clinic: Healthy Lifestyle Adult Health. Published Dec. 17, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184. Accessed on Oct. 5, 2021 https://styledwanderlust.com/the-best-foods-for-healthy-skin/#/ Mar 2021 https://andymillward-facialist.co.uk/anti-inflammatory-diet-for-optimum-skin-health/ Nov 2014 https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair Nov 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/ Jul 2014
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Important vitamins for men's skincare
We live in a world where male skincare is a growing industry! Men are starting to give their skin a little TLC, causing a boom in product development and even subscription vitamins. But the question is, can men just use all the female-centric products available? Not necessarily. Like all skincare products, every person is different, and for men, key hormonal differences may impact the type of product they need.The lowdown on men's skinDue to testerone, men's skin has higher sebum content and higher skin pigmentation. Men's skin is also thicker, which can lead to the appearance of deeper facial wrinkles (1). However, their skin gradually thins with advancing age.Men also have high levels of collages production hence high collagen density, or have more densely packed fibrils in the dermis. This may be due to high amounts of male sex hormones (24).Skincare for menTo promote healthy skin without free radical damage, a good skincare routine is a must, especially one that addresses your unique skin qualities— whether it is sensitive, normal, dry, oily, and combination2. When browsing through skin care products you might want to use, try to look for the ones that are best for your skin type. If you have sensitive skin, it would be good to use mild products without additional fragrances. If your skin is prone to acne, try products that are oil free.Part of a good skincare routine is washing your face with a facial cleanser and lukewarm water, instead of regular soap, as these may contain ingredients that can dry your facial skin (2). Skin hydration is important for all genders.Moisturising daily also helps reduce the fine lines and wrinkles that otherwise appear more deeply in men's skin (2).But another means to improve skin quality is to invest in subscription vitamins, which can help increase nutrients that support skin health.A visit to a dermatologist will help to procure good hair and skin care products based on individual skin texture.Subscription vitamins for better skinNo matter your skin type, vitamins can help improve your skin when paired with a well-rounded diet. Fortunately, there are great options for personalised essential vitamins in Australia. They tailor your subscription pack according to what your body needs. Among the nutrients your skin may need are:ZincZinc supports skin health by enhancing skin repair and wound healing. It has been proven to reduce skin inflammation (3). It's also been used to help manage various dermatological conditions. Studies also show that low serum zinc levels are correlated to severe breakouts4. Zinc skin benefits include maintaining collagen formation. Collagen is a major component of skin, along with the bones and muscles. Collagen fibres can be damaged by excess sun exposure, alcohol consumption, smoking, and lack of sleep and physical activity. When these fibres are damaged, their strength and thickness are reduced, leading to wrinkles (5).The mineral is found in shellfish (especially oyster and crabs), red meat (beef and lamb), and dairy products (6). Vegetarians and vegans may find it difficult to maintain their needed daily intake of zinc for skin health. When taking zinc for skin, carefully read product descriptions to ensure that they are vegan-friendly.IronThis essential mineral is required for the production of red blood cells. Iron deficiency may result in a condition where you lack red blood cells (7), which is often characterised by pale (or yellowish) skin (8). This condition also affects your wound healing abilities (22). For those with it, taking regular iron supplements helps to relieve the symptoms and improve your skin condition, as well as support better wound-healing.Iron has also been found by studies to support collagen synthesis (21). In addition, iron plays a role in reducing oxidative stress and damage caused by UV rays22.Apart from taking iron supplements, you can also adjust your daily diet. Foods high in iron include grilled lamb liver, dry red lentils, unsalted cashew nuts, fried sardines, raw spinach, and firm tofu9. *Iron should only be taken if prescribed by your doctor.AstaxanthinStudies have shown that astaxanthin, a xanthophyll carotenoid, possesses various benefits for skin health. It may support skin homeostasis since it is a superior antioxidant, anti-inflammatory, and skin damage suppressant (10). It also reduces free radicals and boosts collagen formation that leads to healthier skin.Vitamin B complexVitamin B Complex is another vitamin that helps support skin health by supporting stress response in the body. Stress can manifest in your physical and mental health in various ways, including making your skin look poor. Psychological stress can lead to breakouts and can damage the epidermal barrier (11). Some B vitamins also support better wound closure, and play a role in strengthening the connective tissues that make up the skin, as well as the cells on the epidermis (23). Vitamin B complex can be found in fish, meat, eggs, dairy products, leafy vegetables, and beans. Vitamin B12, however, is mostly found in animal-based foods. Considering this selection, vegetarians and vegans may be at risk of developing vitamin B deficiency (14). Adding vitamin B supplements to your subscription vitamin packs can add additional B vitamins to your overall nutrient intake.Vitamin CMuch like the other vitamins and minerals mentioned here, vitamin C - or ascorbic acid - is vital for collagen formation. It helps maintain collagen networks that are needed for collagen protein synthesis (15). Ascorbic acid is also a powerful antioxidant that neutralises free radicals and prevents cellular damage (13). Studies have shown that taking vitamin C supplements (or increasing intake of foods that are high in Vitamin C) are linked to improved skin elasticity and colour, and reduced facial wrinkling and roughness (16). Improved skin health and reduced signs of ageing can be achieved through consumption of fruits and vegetables (including cranberries, oranges, lemons, tomatoes, broccoli, etc.) (17), and generally maintaining enough daily vitamin C intake.BiotinBiotin supports skin health as an essential cofactor in enzymes for fatty acid synthesis (18). Our skin cells depend on these fatty acids to help produce and maintain the skin's natural oil barrier. This protects us from the sun and other environmental toxins.One study showed that people who consume more than 100mcg of biotin per day had noted significant improvements in their skin conditions (19). Maintaining your skin health by consuming the right nutrients everyday may be challenging for a man. Monthly subscription vitamins through Vitable's supplement subscription and vitamin delivery plans, can help ensure that you meet your daily nutritional requirements when paired with a healthy diet. 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 with: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: S. Rahrovan, et.al. “Male versus female skin: What dermatologists and cosmeticians should know.” Published on 22 June 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116811/. Accessed on 27 September 2021. American Academy of Dermatology Association. “Skin Care Tips for Men.” Published on n.d. on https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-for-men Accessed on 27 September 2021. Gupta, M., et.al. “Zinc therapy in dermatology: a review.” Published on 10 July 2014 on https://pubmed.ncbi.nlm.nih.gov/25120566/. Accessed on 27 September 2021. Mogaddam, M., et.al. “Correlation between the Severity and Type of Acne Lesions with Serum Zinc Levels in Patients with Acne Vulgaris.” Published on 24 July 2014 on https://www.hindawi.com/journals/bmri/2014/474108/. Accessed on 27 September 2021. Harvard T.H. Chan: School of Public Health. “The Nutrition Source: Collagen.” Published on n.d. on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed on 27 September 2021. Health Direct. “Foods high in Zinc.” Published on n.d. on https://www.healthdirect.gov.au/foods-high-in-zinc. Accessed on 27 September 2021. Abbaspour, N., et.al. “Review on iron and its importance for human health.” Published on 19 February 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/. Accessed on 27 September 2021. Mayo Clinic. “Anemia” Published on n.d. on https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360. Accessed on 27 September 2021. Health Direct. “How to meet your iron needs – infographic.” Published on n.d. on https://www.healthdirect.gov.au/how-to-meet-your-iron-needs-infographic. Accessed on 27 September 2021. Davinelli, S., et.al. “Astaxanthin in Skin Health, Repair and Disease: A Comprehensive Review.” Published on 10 April 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/. Accessed on 27 September 2021. Nathan, Neera. “Harvard Health Blog: Stress may be getting to your skin, but it's not a one-way street.” Published on 14 April 2021 on https://www.health.harvard.edu/blog/stress-may-be-getting-to-your-skin-but-its-not-a-one-way-street-2021041422334. Accessed on 27 September 2021. Long, S., et.al. “Effects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in nonclinical samples: A meta-analysis.” Published on February-March 2013 on https://oce.ovid.com/article/00006842-201302000-00007/HTML. Accessed on 27 September 2021. Braun, L., et.al. “Herbs & Natural Supplements: An evidence-based guide. Volume 2. 4th Ed.” Published on 2015. Accessed on 27 September 2021. Health Direct. “Vitamin B.” Published on n.d. on https://www.healthdirect.gov.au/vitamin-b. Accessed on 27 September 2021. Boyera, N., et.al. “Effect of Vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts.” Published on 25 December 2001 on https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1467-2494.1998.171747.x. Accessed on 27 September 2021. Pullar, J., et.al. “The Roles of Vitamin C in Skin Health.” Published on 9 August 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Accessed on 27 September 2021. Health Direct. “Vitamin C.” Published on n.d. on https://www.healthdirect.gov.au/vitamin-c. Accessed on 27 September 2021. Zempleni, J. “Biotin.” Published on18 February 2009 on https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.8. Accessed on 28 September 2021. Mock, D.M, et.al. “Biotin deficiency parenteral alimentation: diagnosis, metabolic repercussions and treatment.” Published on May 1985 on https://pubmed.ncbi.nlm.nih.gov/3923177/. Accessed on 28 September 2021. National Cancer Institute. “Kerin.” Published on n.d. on https://www.cancer.gov/publications/dictionaries/cancer-terms/def/keratin. Accessed on 28 September 2021. Gardi, C., et. al., "Effect of free iron on collagen synthesis, cell proliferation and MMP-2 expression in rat hepatic stellate cells". National Library of Medicine: PubMed.gov. Published October 2002 on https://pubmed.ncbi.nlm.nih.gov/12234617/. Accessed on 3 October 2021. Wright, J., et. al., "The role of iron in the skin and cutaneous wound healing". Frontiers in Pharmacology. Published July 2014 on https://www.frontiersin.org/articles/10.3389/fphar.2014.00156/full. Accessed on 3 October 2021. Rembe, J., et. al., "Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable?". National Library of Medicine: PubMed.gov. Published May 2018 on https://pubmed.ncbi.nlm.nih.gov/29672394/. Accessed on 3 October 2021. Tur, E., "Physiology of the skin—Differences between women and men". ScienceDirect. Published 1997 on https://www.sciencedirect.com/science/article/abs/pii/S0738081X96001058. Accessed on 3 October 2021.
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