Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Exploring the many benefits of vitamin C for skin
Remember getting sick as a kid and your parents would make sure you were eating enough vitamin C? Vitamin C has long been associated with boosting immunity and protecting us against illnesses. However, medical researchers, healthcare practitioners and even beauty professionals are illuminating a lesser-known health benefit of vitamin C—the support and maintenance of healthy skin.In recent years, vitamin C for skin has sparked a renewed interest among Australians when it comes to wanting to improve and maintain clear skin. This is because vitamin C not only has visible effects on complexion, but also plays a crucial role in physiological processes such as the skin's disease-fighting and wound healing abilities, maintaining elasticity, effective collagen formation, and power to remain resilient against environmental stressors. Studies have consistently reported that vitamin C is found in high concentrations (1) on the inner layers of the skin, and that it protects skin and its efficient functioning as the body's largest organ.The many benefits of vitamin C for skin healthLet's take a look at how exactly vitamin C benefits skin health:Maintains collagen productionVitamin C is a water-soluble nutrient that plays an important role in collagen synthesis and maintenance. Collagen is the body's most abundant protein that makes up most of our skin and bones. This fibre-like collagen strengthens the body's connective tissues, and this is essentially what makes skin elastic and resilient to physical stress. However, as we age, collagen production naturally decreases, causing the skin to lose some of its elasticity. As collagen fibres weaken and the tightly organised network loosens, causing fine lines and wrinkles form (2).Vitamin C enters the picture by serving as a cofactor for amino acids that stabilise the collagen molecule and promote collagen formation. Several studies examining vitamin C benefits support the claim that it can ease signs of ageing on the skin with changes in wrinkle depth (1). This demonstrates the role of vitamin C for skin health and maintenance.Reduces free radicals formed in the bodyVitamin C is also a powerful antioxidant that can help prevent or delay some forms of cell damage. Antioxidants are substances that reduce the effects of free radicals—unstable molecules that damage cells, including skin cells. Free radicals can be the culprit of sunspots or hyperpigmentation (especially on the face), a sensation of tautness, dryness or flaking, and the exacerbation of fine lines. By working on both the inside and outside of cells, vitamin C can reduce or eliminate free radicals in the body, such as those found in the environment or that you are exposed to in the form of ultraviolet (UV) radiation from the sun (1). Doctors have found that one of the many vitamin C benefits is the reduction of oxidative damage. This is further enhanced when vitamin C is paired with vitamin E, another known vitamin for skin health (1).Assists in healing minor skin injuriesWhen there is an injury or a break in the skin, your cells work in an orderly fashion to repair the damage from within. Wound healing is a complex process with three main stages beginning with inflammation, followed by new tissue formation, then ending with remodelling. None of these processes can be efficiently carried out by the body without vitamin C for skin (3).More studies suggest that vitamin C may help increase the proliferation and migration of dermal fibroblasts, contributing to speedier recovery and minimising the risk of scar formation (1). In one study, researchers concluded that supplementation of vitamin C together with vitamin E improved the rate of wound healing in patients that sustained severe burns (1). Since the pace at which vitamin C turns over at the site of injury due to local inflammation and demands of heightened collagen production increases, it is suggested that topical application and increased nutrient intake of vitamin C may be advantageous (1). Given its role in wound healing, you may want to consider vitamin C for skin repair and overall health.Prevents skin disordersWhile doctors have yet to understand the full extent of mechanisms underlying the benefits of vitamin C for skin health, dietary and topical ascorbic acid have been shown to have positive effects on skin cells, especially when it comes to protection against skin ailments. It has been seen that in some cases, there were significantly lower amounts of vitamin C among individuals with skin inflammation in comparison to unaffected individuals (1). According to a study by the National Institutes of Health, patients exhibiting skin ailments had vitamin C plasma levels between 6-31 μmol/L as opposed to the optimal healthy range of more than 60 µM, indicating a possible link between a vitamin deficiency and getting enough vitamin C for skin health (1).Protects against UV damageUV radiation poses a significant risk to skin health. It can inflict damage to components in the skin and alter the structure and function of skin cells. Long-term exposure to UV radiation can even cause premature skin ageing (1), otherwise known as photoageing. This condition is marked by the appearance of wrinkles, hyperpigmentation, and changes in skin integrity (1). Doctors suggest that UV light depletes vitamin C content found in the epidermis, and that vitamin C levels are reportedly lower in individuals with aged or photodamaged skin (1). This assertion is further proof that vitamin C for skin is a worthy area of exploration for those with skin concerns, especially if you wish to be proactive about skin health and take on protective measures before skin is damaged in any way. Considering this, taking additional vitamin C as part of your skin health regimen can help support connective tissue health and formation, and assist in the healing of minor body tissue injuries (1), demonstrating yet again the many benefits of vitamin C on skin health.Vitamin C for skin as a buffer against environmental stressorsWhen it comes to caring for skin health, Australians may neglect the effects of changing weather conditions on skin. Seasonal changes bring with them different environmental factors that affect the skin in different ways, highlighting the necessity of ensuring you get an appropriate intake of vitamin C for skin all throughout the year. For instance, during the summer, with its longer and sunnier days, you are inevitably exposed to more UV light. Though sun exposure in limited amounts has health benefits of its own, too much of it can cause skin problems. Sunburn is a common problem, alongside various forms of skin irritation caused by humidity, constant perspiration, or seasonal allergens. On the other hand, colder months of the year present yet another set of skin stressors. The wintertime can be tough on the skin due to decreased humidity, which in turn results in dry patches, itchiness, flaking, the increase in appearance of fine lines and wrinkles, or even cracks in the skin when it's severely dehydrated. Vitamin C for skin, when taken regularly regardless of season, can help provide the support your skin needs.Ensuring appropriate vitamin C intakeGiven the many benefits of vitamin C for skin health, it's important to know the recommended daily intake of this crucial vitamin. Adults aged 19 years old and above should get 45 mg of vitamin C a day, according to the Australian National Health and Medical Research Council (4).This vitamin is found widely in plenty of fruits and vegetables, like guava, citrus, kiwi, broccoli, and sprouts. In Australia, around 40% of vitamin C is sourced from vegetables and 19% from fruits (4). Getting your daily dose of vitamin C from these food sources is still the best way to meet your vitamin C requirements, however, you can complement a healthy diet with supplementation. This is especially helpful as the reality is that many Australians may not be meeting their recommended vitamin C intake via a balanced and vitamin C-rich diet. Poor lifestyle choices like smoking and alcohol can also decrease levels of vitamin C in the body and affect its absorption. In this case, you can reap vitamin C benefits for skin and overall good health through supplementation. If you would like to benefit from having vitamin C in your daily multivitamin packs, Vitable Australia has you covered. Our Vitamin C Plus supplement is specially formulated with rosehip extract for an antioxidant-rich blend and comes with naturally occurring carotenoids to keep your skin strong and healthy from within. In addition to vitamin C, we offer a multivitamin subscription where you can mix and match tailored vitamins depending on your health and wellness goals. We even take care of vitamin delivery too!Find out more about other supplements that can help you with skin:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen Creamer | 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: National Institutes of Health. (2017). The Roles of Vitamin C in Skin Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ Accessed October 17, 2021 Harvard School of Public Health. Collagen. https://www.hsph.harvard.edu/nutritionsource/collagen/ Accessed October 17, 2021 National Institutes of Health. (2004). Mechanism of Human Dermal Fibroblast Migration Driven by Type I Collagen and Platelet-derived Growth Factor-BB. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC307548/ Accessed October 17, 2021 National Health and Medical Research Council. Vitamin C. https://www.nrv.gov.au/nutrients/vitamin-c Accessed October 17, 2021
Learn more
Discover the many benefits of vitamin B Complex for skin
The state of our skin, as the largest organ of the body, is telling of the overall state of our health. Skin health clues us in on whether we're getting enough of the three main ingredients of good health—quality sleep, regular exercise, and a balanced diet—as well as what we lack. Skin can often take the brunt of the burden if we don't take care of ourselves from the inside out, but it can also be especially prone to the negative effects of environmental stressors.You can maintain best practices to promote skin health and make sure skin stays at its best all year round. This can be achieved by consuming sufficient nutrients for skin through a well-rounded diet. Vitamins and supplementation can be taken alongside a healthy diet to support skin health too. One such supplement you can consider taking is vitamin B complex to maintain and support skin health.Environmental stressors for skinIn Australia, many of us forget to factor in changing weather conditions when tackling skin health. We may be healthy overall, but fail to consider the extra measures that need to be put in place to safeguard skin health during the hottest and coldest months of the year.Think back to the many times when prolonged sun exposure made your skin look and feel stressed during the summer, or when winter's lack of humidity made skin excessively taut and unhealthily dry (12). It's good to note that even though you might be well-rested, eating healthily, and physically active, external conditions such as the weather may still wreak havoc on your skin, requiring you to do more to maintain your skin health.Understanding vitamin B complex for skinA vitamin B complex supplement is generally composed of the eight B vitamins that fulfil unique functions in our overall health. Though B vitamins can be taken separately, taking them together can enhance some of these vitamins' potencies, making a B complex supplement a more efficient choice. B vitamins play a myriad of roles in keeping our organs and bodily processes in shape. These roles range from aiding in carbohydrate metabolism and promoting effective energy use, maintaining brain function and immunity, and of course, maintaining and supporting skin health. Here are the benefits of each B vitamin and how they work in our bodies:Vitamin B1: ThiaminVitamin B1 helps change carbohydrates into energy by maintaining a healthy metabolism4, that is, our body can break down the food that we eat, gather the nutrients it needs in the process, turn what it absorbs into usable energy, then flush out waste in an efficient manner. More so, vitamin B1 plays a role in healthy nerve function and the mechanisms of the nervous system, both of which ensure that we're able to move, coordinate movements, and feel sensations properly (3). Without enough Thiamin in our system, our skin may not be able to properly connect with the rest of our body, compromising our ability to appropriately react to sensations (like pain, for instance) and environmental stimuli.Vitamin B2: RiboflavinVitamin B complex for skin also includes riboflavin, a vitamin that supports the body with its involvement in the breaking down of fats and medication, as well as in the growth of new cells. When it comes to skin health, this means that this B vitamin holds one very important role in helping skin regenerate when injured, damaged, or stressed (5).Vitamin B3: NiacinNiacin is a coenzyme to more than 400 other enzymes in the body. Being a coenzyme means that other enzymes need to be paired with it in order to carry out their functions. This vitamin has been found to be associated with energy production, the support of skin health by protecting skin from toxins, and is similarly involved in maintaining the health of the nervous and digestive systems (3).Vitamin B5: Pantothenic acidPantothenic acid is a component of coenzyme A which is essential to all life forms as it is necessary for chemical reactions such as the synthesis of fatty acids, amino acids, and other materials (6). It supports the skin mainly through wound healing, ensuring that injured skin is protected from infection and that a wound heals quickly, leaving behind as little visible proof of damage as possible (7). Pantothenic acid, though an unknown vitamin to most, is a crucial component of vitamin B complex for skin.Vitamin B6: PyridoxineMost commonly, vitamin B6 has been linked to protein and carbohydrate metabolism and the maintenance of amino acids in the blood as well as hemoglobin and lymphocyte formation (8). More evidence has shown that it also plays a part in skin maintenance by making the skin less likely to suffer from rashes and cracking, especially in the areas surrounding the mouth. A deficiency in this vitamin may cause the skin to become prone to these ailments and adjunct infections. Taking a vitamin B complex is a proactive way of protecting yourself from these skin health risks.Vitamin B7: BiotinBiotin is likely the most well-known component of vitamin B complex for skin. It has gained buzz in medical research and the beauty industry alike for its ability to maintain and support skin health. Biotin has other essential roles in health which include supporting nail and hair strength and thickness, maintaining healthy immune system function, and preventing dietary deficiency of vitamins (9).Vitamin B9: FolateFolate is most often discussed in the context of pregnancy as it aids in the nervous system development of the fetus (3) and is needed for red blood cell production which carries oxygen in the bodies of both mother and child (3). However, folate is also valued in the arena of skin health as it has been found to play a role in improving visible signs of skin ageing. Vitamin B complex for skin that includes folate is sought after by many as it aids the body to continue to develop healthy skin cells, a process that can slow down with ageing.Vitamin B12: CobalaminVitamin B12 supports the nervous system's health and function by producing myelin around the nerve cell (10). It's also a key component of red blood cell production in the body (10), but its value in skin health lies in its ability to support nutrient levels in the body and prevent dietary vitamin deficiency.The importance of vitamin B complex for skin as protection against environmental stressorsIt's clear that each B vitamin in a vitamin B complex supplement makes its own contribution to skin health. This is excellent information to keep in mind when devising ways to care for skin as the season's change, considering that each season, especially the extremes of summer and winter, bring specific challenges to maintaining skin health. It is during these two seasons when weather conditions are at their most extreme that vitamin B complex for skin can be considered as an accompaniment to a healthy diet. The three most potent components of a vitamin B complex supplement are Niacin, Pantothenic acid, and Riboflavin. Niacin has been seen to improve pigmentation due to prolonged sun exposure and it also helps minimise the appearance of skin ageing (13). It has anti-inflammatory effects and has a photoprotection against ultraviolet (UV) rays which defends the body from certain illnesses (14, 15).For Pantothenic acid, a study shows that there's a significant improvement in skin injury caused by illnesses and inflammatory blemishes in subjects given vitamin B5 supplements (16). It also enhances wound healing as it accelerates skin closure through cell migration and division (17, 18).Finally, what Riboflavin does to support skin health is to prevent nutrient deficiencies that make skin less resilient to environmental stressors. One of the symptoms of lacking riboflavin is skin inflammation and cracks around the lips (19).Sources of vitamin B complex for skinHere are some options that you can consider for vitamin B complex:A well-balanced dietMost of the food that we eat contains traces of B vitamins. Though B vitamins are water-soluble, meaning they are not stored by the body and are instantaneously absorbed and used in several body functions (11), they can easily be replenished through food.To give you a better idea of which foods are the best sources of B vitamins, know that meats such as pork, beef, and chicken and organ meats like kidney and liver contain all the B vitamins except for Thiamin. Seafood like salmon and tuna, as well as poultry and eggs, are excellent sources of B vitamins as well, but they can also be sourced from non-animal-based foods like nuts, beans, and legumes. The same can be said about green leafy vegetables and fortified cereals and select whole grains (11).SupplementationDietary restrictions, lifestyle choices, food allergies or plant-based diets can prevent some individuals from being able to consume some of these foods. In these cases, you may want to consider vitamin B complex supplementation to ensure you receive the nutrient adequately.Keeping your skin healthy can be achieved by eating healthily and with proper supplementation. At Vitable Australia, we give you the luxury of choosing from a selection of supplements that not only address skin health but also other areas of concern in your body. You get to create your very own custom vitamin packs specially designed for your needs. Vitable offers a hassle-free vitamins subscription as well as a convenient vitamin delivery service to take off the worry of ordering and tracking your purchases anywhere in Australia.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen Creamer | 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: Engebretsen, K. Johansen, J., Kezic, S., Linneberg, A., and Thyssen, J. “The effect of environmental humidity and temperature on skin barrier function and dermatitis”. Journal of the European Academy of Dermatology and Venereology. Published Feb. 2016 on https://onlinelibrary.wiley.com/doi/10.1111/jdv.13301. Accessed Oct. 18, 2021 Singh, B., and Maibach, H. "Climate and skin function: an overview". Skin research and technology. Published Mar. 25, 2013 on https://onlinelibrary.wiley.com/doi/10.1111/srt.12043. Accessed Oct. 18, 2021 "Vitamin B". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Oct. 18, 2021 “Thiamin”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/thiamin. Accessed Oct. 18, 2021 “Riboflavin”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 26, 2021 on https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/. Accessed Oct. 18, 2021 “Pantothenic Acid”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/pantothenic-acid. Accessed Oct. 18, 2021 Higdon, J., Drake, V., Delage, B., and Rucker, R. “Pantothenic Acid”. Oregon State University: Linus Pauling Institute. Published Jul. 2015 on https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid. Accessed Oct. 18, 2021 “Vitamin B6”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 26, 2021 on https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Accessed Oct. 18, 2021 “Biotin”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 29, 2021 on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed Oct. 18, 2021 “Vitamin B12”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Apr. 6, 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed Oct. 18, 2021 SS"Vitamin B". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Oct. 18, 2021 ”Nutrients”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients. Accessed Oct. 18, 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. 18, 2021 Snaidr, V., Damian, D., and Halliday, G. "Nicotinamide for photoprotection and skin cancer chemoprevention: A review of efficacy and safety". Experimental dermatology. Published Feb. 2019 on https://onlinelibrary.wiley.com/doi/10.1111/exd.13819. Accessed Oct. 18, 2021 Chen, A., Martin, A., Choy, B., Fernández-Peñas, P., Dalziell, R., McKenzie, C., Scolyer, R., Dhillon, H., Vardy, J., Kricker, A., St George, G., Chinniah, N., Halliday, G., & Damian, D. "A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention". The New England Journal of medicine. Published Oct. 2015 on https://www.nejm.org/doi/10.1056/NEJMoa1506197. Accessed Oct. 18, 2021 VBYang, 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. 18, 2021 Weimann, B., and Hermann, D. "Studies on wound healing: effects of calcium D-pantothenate on the migration, proliferation and protein synthesis of human dermal fibroblasts in culture”. International journal for vitamin and nutrition research. Published Mar. 1999 on https://econtent.hogrefe.com/doi/10.1024/0300-9831.69.2.113. Accessed Oct. 18, 2021 Kobayashi, D., Kusama, M., Onda, M., and Nakahata, N. "The effect of pantothenic acid deficiency on keratinocyte proliferation and the synthesis of keratinocyte growth factor and collagen in fibroblasts". Journal of pharmacological sciences. Published Jan. 18, 2011 on https://www.jstage.jst.go.jp/article/jphs/115/2/115_10224SC/_article. Accessed Oct. 18, 2021 Higdon, J., Drake, V., Delage, B., McNulty, H. and McCann, A. “Riboflavin”. Oregon State University: Linus Pauling Institute. Published Dec. 2013 on https://lpi.oregonstate.edu/mic/vitamins/riboflavin. Accessed Oct. 18, 2021
Learn more
What are the effects of cosmetics on my skin?
Cosmetics are used to enhance physical appearance and improve skin quality. They generally come in various forms, including lotions, soaps, shampoos, ointments, creams and gels. Cosmetics have been around for much longer than we may think. Altering our appearance or accentuating certain features have been done for at least 10,000 years, and possibly a lot longer. Powdered lead sulfide or Kohl was used in ancient egypt to darken skin, while men and women in China stained their fingernails with different colours to identify social class in 3,000 B.C (1).Today, the use of cosmetics is widespread, in fact approximately $49.2 billion is generated by cosmetics sales in the United States alone (2). The power of cosmetics cannot be understated - one study had over 60% of respondents claiming that cosmetics had a positive impact on well-being, image, self-confidence and mood. A large proportion (40+%) also identified benefits in terms of social life, love life, family life, professional life and health (3).Effects of cosmetics on the skinDespite the ubiquitous use of cosmetics, regular cosmetic use may have negative effects on the skin.The areas of the body most affected by adverse reactions attributed to the use of cosmetics are head and neck (3). Types of complications include allergic reactions to the products, skin irritation, facial stinging, and redness.Vitamin supplements for skinDue to the possibility of negative side effects when using cosmetics, it is important to keep skin healthy to counteract any effects. While getting all the important nutrients you need to maintain skin health can be obtained through a healthy and well-rounded diet, some of us may fall short. You can ensure you receive sufficient daily nutrients through supplementation, when paired with healthy eating. Here are some of the vitamins and minerals you can consider as part of your custom vitamin pack to support skin health:ZincVitable's Zinc is in the form of zinc citrate which is one of the most easily absorbed forms and easily utilised by the body. There is growing clinical evidence for zinc supplementation and optimal skin health (2). Zinc supports collagen formation, which can promote healthier skin.IronIron not only helps the immune system fight illness, but also supports collagen formation. *Iron should only be taken if prescribed by your doctor.CollagenCollagen is the building block of skin tissue. Supplementation further aids in the formation of the right proteins for healthy skin.AstaxanthinAstaxanthin also supports healthy collagen levels while acting as a potent natural antioxidant and anti-inflammatory agent.CranberryCranberry supports and maintains collagen formation, which may support skin health.Vitamins B complexStudies show that B vitamins have the ability to promote proliferation and migration of human skin fibroblasts and keratinocytes (3). Our vitamin B Complex is manufactured in Australia. We produce it to the highest quality standards in a TGA-licensed facility, and they are then tested for purity and stability.BiotinBiotin plays a key role in enzymes for fatty acid synthesis (3). Skin cells depend on fatty acids to help produce the skin's natural oil barrier, providing protection from the sun and environmental toxins. Our Biotin tablet is vegan, free from added gluten and lactose, and non-GMO.You don't have to make a choice between cosmetics and skin. Instead, choose to live a healthy lifestyle while having the liberty to use natural cosmetic products to feel your best.Maintain healthy looking skin by customising a vitamin pack form Vitable Australia today. Your daily vitamins pack can be catered specifically to your skin and overall health needs, when paired with a healthy diet. And for the ultimate convenience, have it delivered straight to your doorstep through Vitable's vitamin delivery service.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Collagen | Astaxanthin | B complex | Vitamin C | 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: Cosmetics Europe. You & Your Products. https://cosmeticseurope.eu/cosmetic-products/you-your-products/. Accessed Nov 14, 2021. 24 Powerful Cosmetic Industry Statistics [2021]: What's Trending in the Beauty Business? https://www.zippia.com/advice/cosmetics-industry-statistics/ Accessed Nov 9, 2021. Dr. Oliver Jone. The chemistry of cosmetics. Australian Academy of Science. Published on https://www.science.org.au/curious/people-medicine/chemistry-cosmetics. Accessed Nov 14, 2021 Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier. Accessed Nov 14, 2021. Julian-Dario Rembe, Carolin Fromm-Dornieden, Ewa Klara Stuermer. Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable? National Library of Medicine. Published May 31, 2018 on https://pubmed.ncbi.nlm.nih.gov/29672394/. Accessed Nov 14, 2021. Zempleni, J., Wijeratne, SSK., Hassan, YI. 2009. “Biotin”. BioFactors, 35. Published 1 (Jan): 36-46. doi:10.1002/biof.8. Accessed Nov 14, 2021.
Learn more
Hair, skin, and nails: How they are connected and supplements that support their health
Skin is the body's largest organ (1). Whilst hair and nails are often considered for their cosmetic purpose, their bodily purpose and connection to our skin are more than skin-deep. Let's take a look at the connection between hair, skin, and nails in more detail.SkinAside from protecting our muscles, bones, nerves, and blood vessels, our skin also stops harmful microorganisms and material from entering our bodies. It acts as the body's first line of defense, and prevents the loss of life-sustaining fluids like blood and water (2). Our skin is made up of three layers. The epidermis is the tough, outer layer. The various cells located here give our skin their particular colouring, help protect our body against infection, and produce keratin, a basic component of hair, skin, and nails. The dermis, or second layer, contains connective tissue, nerve endings, hair follicles, and sweat glands. Thirdly, the subcutaneous fat layer which contains a network of collagen and fat cells. This layer helps conserve the body's heat and protects the body from further injury by acting as a shock absorber (3).HairThe hair on your head isn't just there just there to embrace the latest hairstyles. Generally speaking, our hair keeps us warm by preserving heat in our bodies. The hair in our nose, ears, and around the eyes also protect these sensitive areas from dust and other small particles from getting in. Eyebrows and eyelashes, in particular, protect our eyes by decreasing the amount of light and particles that go into them. NailsIt might not seem like it, but our nails grow out from the deep folds of skin at our fingers and toes. Our fingernails and toenails support the sensitive tips of our fingers and toes (4). Nails are useful in helping us pick up objects, scratch an itch, or untie a knot.The connection among hair, skin, and nailsThe trifecta of skin, hair and nails form a comprehensive first line of defense for our body against any outside harm. In addition, keratin is a key component in our hair and nails (5). A process called keratinization forms our hairs and nails as they push out from under the skin. Following this, a lot of the same nutrients that protect our skin are also needed to protect our hair and nails.Healthy hair, skin, and nails through supplementsWhile taking in nutrients primarily happens through a healthy diet, you may not always get the vitamins and minerals you need from food alone. Taking supplements is another way to ensure that you can assist your hair, skin, and nail health by helping incorporate important nutrients. Some of the vitamins and minerals that you can consider to support hair, skin, and nail health include:CollagenA protein that is essential in giving structure to the skin, hair, nails, bones, ligaments and cartilage. Collagen supplementation may improve elasticity in the skin, support hydration, and maintain collagen formation (13).BiotinBiotin plays a role in maintaining the state of vitamins and minerals in the body. Because of this, it helps improve hair health, nail strength, and skin health (14).ZincZinc supports collagen formation and health, allowing it to support skin health, and strong nails and hair.AstaxanthinA potent, natural antioxidant that supports collagen formation and elasticity for healthy hair, skin, and nails.Vitamin CAn abundance of vitamin C is found in the epidermis and dermis (15). It plays an important role in collagen formation and health, which is necessary for healthy hair, skin, and nails.B complexB vitamins play a role in protein synthesis in the body, maintaining the state of minerals in the body which are crucial for hair, skin and nails, as well as supporting skin health.CranberryCranberry supplement supports collagen formation and supports the state of vitamins in the body. It also maintains skin health and aids in skin repair and regeneration.Vitable Australia offers a premium vitamin subscription service in Australia. Visit our website to create a customised vitamin plan that supports your skin, hair and nail health. And with our vitamin delivery service, you can easily have your daily vitamin packs delivered right to your doorstep!Find out more about other areas that the above supplements can help you with:Collagen | Biotin | Zinc | Astaxanthin | Vitamin C | B complex | Cranberry*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: National Human Genome Research Institute. "Organ".National Human Genome Research Institute. Published (n.d.) on https://www.genome.gov/genetics-glossary/Organ . Accessed 1 November 2021 Rady Children's Hospital San Diego. "Body Basics: Skin, Hair, and Nails". Rady Children's Hospital San Diego. Published (n.d.) on https://www.rchsd.org/health-articles/skin-hair-and-nails/ . Accessed 2 November 2021 Stanford Children's Health. "Anatomy of the Skin". Stanford Children's Health. Published (n.d.) on https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-skin-85-P01336 . Accessed 2 November 2021. Better Health. "Nails - fingernail and toenail problems". Better Health. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems . Accessed 2 November 2021. Riley, Jan. "The Keratin Trilogy: Skin, Hair and Nails". Ausmed. Published 12 November 2015 on https://www.ausmed.com/cpd/articles/what-is-keratin . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. NIH News in Health. "Keep Your Skin Healthy: Protecting Your Outer Self". National Institutes of Health. Published November 2015 on https://newsinhealth.nih.gov/2015/11/keep-your-skin-healthy . Accessed 2 November 2021. American Academy of Dermatology. "10 Skin Care Secrets for Healthier-Looking Skin". American Academy of Dermatology. Published (n.d.) on https://www.aad.org/public/everyday-care/skin-care-secrets/routine/healthier-looking-skin . Accessed 2 November 2021. Mayo Clinic. "Skin care: 5 tips for healthy skin". Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 . Accessed 2 November 2021. Vitable. “Collagen”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/collagen. Accessed 14 November 2021. Vitable. “Biotin”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/biotin. Accessed 14 November 2021. Vitable. “Vitamin C Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed 14 November 2021. Tri-City Medical Center. " B Vitamins: Your Secret to Good Skin Health". Tri-City Medical Center. Published (n.d.) on https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health/. Accessed 14 November 2021.
Learn more
5 tips for healthy skin
The skin is the biggest organ in the body (13), so we owe it to ourselves to take extra special care of it. But what does healthy skin look like, and how do we ensure we maintain healthy skin? Let's find out.What does healthy skin look like?Healthy skin does not necessarily mean that it is free of all blemishes and glowing all of the time. Birthmarks or occasional acne are not necessarily indicative of poor skin health. It is more important to consider that the skin remains free of disease over the longer term (19).This means that the skin is well taken care of, and protected from ultraviolet (UV) rays. It is also important to keep the level of inflammation in the skin down, as these lead to acne, rashes, and lesions (13).How to get healthy skin (14)Stay out of the sunAvoid sun damage by staying out of the sun where possible. When this is unavoidable, make sure you wear clothing that covers the majority of your skin and that you are regularly using sunscreen with an SPF or sun protection factor of 30+ or more (15).Avoid smokingSmoking makes the skin age more quickly as the nicotine in cigarettes causes constriction of the skin (16). This hampers blood flow, and the ability of the skin to heal (16).Keep your skin moisturised using lotion or creamAmong the tips for healthy skin is to moisturise well. Moisturiser helps the skin repair itself, whilst reducing the likelihood of unhealthy dryness or oiliness. Moisturising can also help hide skin blemishes (17).Manage your stress levelsStress can lead to skin conditions like irritation and acne flares. Studies have shown that practicing stress-relief techniques like meditation can help people with skin disorders (18).Have a balanced dietEating a healthy diet can help ensure you have all the nutrients you need to keep your skin supple and strong. Here are some of the nutrients you may need.Nutrients for healthier skinZincHealthy skin is able to heal more quickly from wounds. Having the right amount of zinc can help with this (1, 2).Other than promoting immune and metabolic function, this nutrient improves wound healing by supporting natural killer cell action, macrophage and neutrophil functions among other mechanisms (1). According to a study, zinc is an active ingredient for various dermatological conditions (2).Zinc also acts as an antioxidant that can prevent UV damage and whilst maintaining skin health and promoting skin repair.IronA study found that non-toxic doses of iron supported collagen formation (3), a protein that forms connective tissue - bone, skin, tendons, muscles, cartilage - in the body (8). Another study said that iron is necessary for healthy skin, mucous membranes, hair and nails4.*Iron should only be taken if prescribed by your doctor.AstaxanthinAnother nutrient that contributes to the appearance of healthy skin is astaxanthin, which can be found in microorganisms and some marine organisms. It supports collagen formation and maintains collagen health in the skin. It also helps alleviate some skin issues due to its anti-inflammatory effects.Astaxanthin maintains skin elasticity by influencing various steps in the oxidative stress process and affecting physical changes in the skin: wrinkles, dryness, delayed wound healing, among others. It protects skin elastin from breaking down by preventing the expression of certain proteins that degrade collagen in the dermis layer, which is responsible for producing connective tissue and plays a role in wound healing (5).B ComplexHealthy skin is generally believed to have lower levels of inflammation. B complex, a combination of essential B vitamins, supports skin health by proliferating epidermal cells responsible for inflammatory reactions and immune responses.Vitamin CSome studies suggest that vitamin C supports wound healing and assists in the healing of minor body tissue injuries. As an antioxidant, it fights oxidative damage, supporting collagen formation. Observational studies said that greater intake of the vitamin was linked to better overall skin appearance and less wrinkling (7).CranberryThis fruit has been regarded to have anti-ageing benefits10. It maintains collagen formation as an antioxidant. Oxidative stress causes signs of ageing and collagen degradation (11).CollagenWhen considering what healthy skin looks like, more than likely you envision supple, elastic skin. Evidence suggests that collagen supports skin elasticity. It is marketed to enhance skin, hair and nails, appealing to women in particular (8). A study in which female participants drank a mixture of collagen, hyaluronic acid, vitamins and minerals showed a marked decrease in wrinkle depth. It also supported skin firmness and skin hydration in females.BiotinOtherwise known as vitamin B7, biotin may maintain skin health as a deficiency in this nutrient can result in hair loss and issues with skin and nails (12).Supplementation for healthier skinWhile these nutrients can be taken in through a healthy diet, you may not always be able to get the right amount of them. If this is the case, you may consider supplementation to better support skin health.Enter Vitable vitamins. Our vitamin subscription service allows you to make your own pack of personalised vitamins for skin health and beyond. These daily vitamins only contain the nutrients you need, when you need them. Make use of our vitamin delivery services to get your personalised packs delivered right to your doorstep.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Collagen | Astaxanthin | B complex | Vitamin C | 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". Mayo Clinic. Published 17 Nov 2020 on https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112 . Accessed 9 Nov 2021. Gupta M, et. al. "Zinc Therapy in Dermatology: A Review". Dermatology Research and Practice. Published 10 Jul 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/ . Accessed 9 Nov 2021. Gardi C, et. al. "Effect of free iron on collagen synthesis, cell proliferation and MMP-2 expression in rat hepatic stellate cells". Biochemical Pharmacology. Published 1 Oct 2002 on https://doi.org/10.1016/S0006-2952(02)01257-1 . Accessed 9 Nov 2021. Wright JA, et. al. "The role of iron in the skin and cutaneous wound healing". Frontiers in Pharmacology. Published 10 Jul 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4091310/ . Accessed 9 Nov 2021. Davinelli S, et. al. "Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review". Nutrients. Published 22 Apr 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/ . Accessed 9 Nov 2021. Rembe JD, et. al. "Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable?" Advances in Skin & Wound Care. Published May 2018 on doi: 10.1097/01.ASW.0000531351.85866.d9. Accessed 9 Nov 2021. "Vitamin C and Skin Health". Oregon State University Linus Pauling Institute - Micronutrient Information Center. Published 2021 on https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C . Accessed 9 Nov 2021. "Collagen". Harvard School of Public Health. Published 2021 on https://www.hsph.harvard.edu/nutritionsource/collagen/ . Accessed 9 Nov 2021. Borumand, M & Sibilla, S. "Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles". Journal of Medical Nutrition & Nutraceuticals. Published 5 Dec 2014 on https://www.jmnn.org/article.asp?issn=2278-1870;year=2015;volume=4;issue=1;spage=47;epage=53;aulast=Borumand . Accessed 9 Nov 2021. "Cranberries and Health". University of Massachusetts Dartmouth. Published 2021 on https://www.umassd.edu/chrc/cranberries-and-health/ . Accessed 9 Nov 2021. Blumberg JB, et. al. "Cranberries and Their Bioactive Constituents in Human Health". Advances in Nutrition. Published 6 Nov 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/ . Accessed 8 Nov 2021. "Biotin - Vitamin B7". Harvard School of Public Health. Published 2021 on https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/ . Accessed 9 Nov 2021. “Skin”. National Geographic. Published 18 Jan 2017 on https://www.nationalgeographic.com/science/article/skin-1. Accessed 9 Nov 2021. "Healthy Skin Matters". National Institute of Arthritis and Musculoskeletal and Skin Diseases. Last updated December 2020 on https://www.niams.nih.gov/health-topics/kids/healthy-skin. Accessed 18 Nov 2021. HealthDirect. "Sunburn and sun protection". Health Direct. Last reviewed August 2021 on https://www.healthdirect.gov.au/sunburn. Accessed 18 Nov 2021. "Smoking and skin health". Skin Health Institute. Published (n.d.) on https://www.skinhealthinstitute.org.au/page/87/smoking-and-skin-health. Accessed 18 Nov 2021. "The Importance of Moisturizing". The University of Tennessee Medical Center. Published (n.d.) on https://www.utmedicalcenter.org/the-importance-of-moisturizing/. Accessed 18 Nov 2021. Nathan, N., " Stress may be getting to your skin, but it's not a one-way street". Harvard Health Publishing. Published 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 18 Nov 2021. Muenter, O. "It's Time To Get Over The Myth That Your Skin Has To Be Clear To Be Healthy". Bustle. Published 7 Sept 2018 on https://www.bustle.com/p/what-does-healthy-skin-look-like-its-a-little-more-complicated-than-just-being-pimple-free-10923358. Accessed 18 Nov 2021.
Learn more
Thinking of taking iron for skin health? Here's why you should consider it
The skin is our largest organ in the body and can be an indicator of our overall health. Among the many nutrients that support skin health, iron is one that's often overlooked. Apart from skin health, iron is essential in energy production, immunity, and brain function. Let's get to know the benefits that iron can have on the maintenance of skin health.What is iron?Iron is one of the essential minerals that our bodies require to function smoothly (1). Since our bodies cannot produce iron on their own, we have to rely on our diet and other sources for iron, such as supplements.Iron for skin: Why is it important?We usually associate iron with energy, red blood cell production, immune system health, and brain function. But besides these important functions, iron also plays a key role in improving our skin health.Research shows that certain iron-containing proteins play a key part in the metabolism of collagen (2), a protein abundantly found in our bodies (3). Collagen provides structural integrity to our bones, muscles, tendons and skin (3). It also helps make our skin look young and healthy. As we advance in years, our skin tends to sag and wrinkle because collagen decreases with age. In addition to healthier looking skin, collagen also helps our wounds heal quickly. It achieves this by attracting new skin cells to the site of the wound, so that new tissue can grow (3).What are the symptoms of low iron levels?Low iron levels, also known as iron deficiency, can manifest in various ways, impacting your overall health and skin. Common symptoms include pale or dull skin, dryness, and a loss of elasticity due to decreased oxygen supply to skin cells. Other signs include fatigue, brittle nails, hair loss, shortness of breath, and frequent infections. If left untreated, iron deficiency can lead to anaemia, which may exacerbate these issues. Recognising these symptoms early can help you address the deficiency and restore skin health and vitality.What are good sources of iron for skin?There are many food sources you can consider when it comes to iron. Here are just some of your choices if you want to consume iron for skin health (4):Meat and eggsMeats, such as beef, lamb, ham, turkey, chicken, veal, pork, dried beef, and liver are some of the best sources of iron (4).SeafoodPrawn, clams, scallops, oysters, tuna, sardines, haddock, and mackerel contain a good amount of iron as well as other beneficial nutrients (4).VegetablesVegetables with good amounts of iron are spinach, sweet potatoes, peas, broccoli, green beans, beet greens, dandelion greens, collards, kale, and chard (4).FruitsLook for strawberries, melons, raisins, dates, figs, prunes, dried apricots, and dried peaches if you're looking to add some iron for skin health (4).Breads and cerealsLook for whole wheat bread, enriched pasta, bran cereals, corn meal, rye bread, oats (steal cuts, organic, or rolled), enriched rice, and whole grains (quinoa, spelt, millet, and brown rice) for your iron fix.Beans and other foodsTofu, beans, tomato products, dried peas, dried beans, and lentils can help you meet your daily iron requirement.Iron supplementsSometimes dietary restrictions can prevent us from getting our daily iron intake. In these cases, iron supplements can be an effective way to meet your daily iron requirements. However, not all iron supplements are created equal.Our iron supplement is made with the premium ingredient Ferrochel® (Ferrous Bisglycinate Chelate), combined with Vitamin C for optimal absorption. Compared to other forms of iron, Ferrochel® is more bioavailable, meaning it's better absorbed by the body, and it's known to cause less gastric upset. Each dose provides 18mg of elemental iron, which is a recommended amount for many individuals. However, we always advise consulting with your doctor to ensure the dose is suitable for your specific needs and health profile.Besides helping our bodies with energy production, immunity, and brain function—it's also vital for maintaining healthy, glowing skin. With this in mind, it's essential to ensure you're meeting your daily iron needs through diet and/or supplementation.Do you have your doctor's approval for iron supplementation? It may be time to consider Vitable vitamins. Our vitamin subscription in Australia provides custom vitamin packs to support your health goals and needs. With our vitamin delivery service, you'll be sure to receive your daily vitamins on time, right at your doorstep! Find out more about other supplements that can support energy levels in the body:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12*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: Iron (n.d.) Researched December 9, 2021 from https://research.get.vitable.com.au/iron The Role of Iron in the Skin and Cutaneous Wound Healing (2014) Researched December 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4091310/ What is Collagen and Why do People Use it? (2017) Researched December 9, 2021 from https://www.medicalnewstoday.com/articles/262881 Iron Rich Foods (n.d.) Researched December 9, 2021 from https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
Learn more
Anti-ageing skincare tips to keep your skin youthful
As the largest organ, the skin is exposed to elements that cause ageing. For example changes in season, especially during summer and winter could take a toll on skin health. Humidity can prevent it from retaining enough moisture to keep it supple and lower its skin barrier function (1), while over-exposure to ultraviolet (UV) rays, especially during summer, can damage skin cells (2).Let's take a look at how you can have healthy and youthful-looking skin, plus steps you can take to reduce the skin-ageing process.What is skin ageing?Skin ageing is a natural occurrence. As we age, our skin is less able to recover from stress and repair itself due to several factors, like losing moisture at a quicker rate or producing ess nutrients such as biotin and collagen that keep it looking supple. It is a form of degeneration experienced by the body over time.Ageing happens to each of us, albeit at different speeds and stages. There are a variety of factors that impact the rate at which our skin ages, including the environment and changes in the body (19).What are some signs of ageing skin?Signs of ageing skin include thinning and sagging of the skin, the appearance of wrinkles, age spots and broken vessels, and dryness (3).With age, the cell production of the epidermis will slow down and make it look thinner, paler and more translucent (3). Some experience sagging as the skin's elasticity and strength lessens, due to lower levels of elastin and collagen being produced. Gravity also affects how the skin hangs on one's body over time (4). Thinning can also cause broken blood vessels to appear as bruises (4).Thinning and less cell production make the skin more prone to wrinkles. Areas which crease more such as the forehead, and around the eyes and mouth are more likely to have fine lines and wrinkles (4).Melanin in the skin helps in protecting it from UV rays. These are produced by melanocytes. During the ageing process, these pigment-containing cells not only reduce in number but also increase in size (3). They appear as age spots on the skin and are seen mostly in areas that are frequently exposed to the sun.When the skin ages, less sweat and oil glands are produced in the skin. This makes the skin less moist and can be itchy and dry at times (3).Depending on exposure to the sun, as well as these other factors, the skin may experience premature ageing. That is why being able to identify the warning signs can help you take immediate steps to prevent it from worsening.What are the factors that cause skin ageing?The signs of ageing skin are caused by two factors: intrinsic and extrinsic ageing (5). Intrinsic ageing is the natural occurrence of ageing. It's when cell production decreases, the epidermis becomes thinner, and collagen production decreases (5).On the other hand, extrinsic ageing is an external factor that affects the skin such as the environment and lifestyle choices (6). This includes exposure to UV rays, skincare routine, and diet, among other things.What anti-ageing skincare steps can be done to keep skin healthy?While intrinsic ageing occurs naturally, we can take steps to address extrinsic ageing.One way is to be careful when exposed to the sun. Applying sunscreen with the right SPF, wearing protective clothing, and using umbrellas can avoid direct exposure to the sun.Taking care of your skin also involves being mindful of your skincare routine. Make sure to apply creams and lotions which are gentle to your skin. Washing your face can also remove irritants and keep the skin clean. Using moisturiser also helps the skin to retain moisture.A healthy and well-rounded diet can also provide benefits for your skin. There are nutrients found in food that can support and maintain skin health.What nutrients can benefit your anti-ageing skincare routine?While a balanced diet should be the priority when consuming vitamins and minerals, supplementation can help you achieve your recommended daily amounts. Here are some vitamins and minerals you can consider as part of your supplementation plan:ZincZinc supports skin health by playing a role in wound healing and cellular repair (7). A study shows that it has anti-inflammatory effects which prevent skin illnesses with daily use (8).IronIron, like zinc, can help the skin through wound healing. It is an essential part of collagen formation and metabolism (9).*Iron should only be taken if prescribed by your doctor.CollagenCollagen is one of the building blocks of skin. Increasing collagen through food and supplementation can further boost skin health. It aids in skin hydration to minimise fine lines and wrinkles (16). It also keeps the skin elastic to improve its outer appearance (17).AstaxanthinAstaxanthin, which gives salmon its reddish tinge, supports the skin with its antioxidant and anti-inflammatory properties to minimise skin ageing (10). It also provides skin moisture and elasticity (11) which makes skin look more youthful.Vitamin B complexVitamin B complex supports skin health as one of the treatments for skin lesions (12). It maintains skin health by minimising skin discoloration (13) and improving its firmness (14).Vitamin CVitamin C supports the skin from signs of ageing by keeping the collagen density at its optimal level and strengthening the collagen network (15). Cranberries and citrus fruits are some of the food sources of vitamin C which can improve skin health.BiotinBiotin provides a natural barrier in the skin which protects it from the sun and other toxins. This can help minimise the effects of the sun's rays, which is one of the major contributors to skin ageing (18).These nutrients can be found in the food that we eat on a daily basis. In cases where nutrients are not within the recommended daily intake, supplementation can be considered to avoid a nutritional shortfall.Where can I get the best supplements for anti-ageing skincare?You can include supplements alongside your healthy and well-rounded diet with Vitable. We provide supplement subscriptions so that you get the right amount of nutrients when you need them to support skin health.Create your own vitamin plan by identifying what your body needs. Vitable can assist you on which ones you need through a quick assessment you can take any time. From there, your custom multivitamins packs will be ready and sent to your home through vitamin delivery within Australia and even selected countries abroad.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Collagen | Astaxanthin | B complex | Vitamin C | 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: Engebretsen, K. Johansen, J., Kezic, S., Linneberg, A., and Thyssen, J. “The effect of environmental humidity and temperature on skin barrier function and dermatitis”. Journal of the European Academy of Dermatology and Venereology. Published Feb. 2016 on https://doi.org/10.1111/jdv.13301. Accessed on Nov. 20, 2021 Singh, B., and Maibach, H. "Climate and skin function: an overview". Skin research and technology. Published Mar. 25, 2013 on https://doi.org/10.1111/srt.12043. Accessed on Nov. 20, 2021 Dugdale, D. “Aging changes in skin”. Medline Plus. Published Jul. 25, 2020 on https://medlineplus.gov/ency/article/004014.htm. Accessed on Nov. 20, 2021 “Healthy ageing - the skin”. Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/healthy-ageing-the-skin. Accessed on Nov. 20, 2021 Zhang, S., and Duan, E. “Fighting against Skin Aging: The Way from Bench to Bedside. Cell transplantation. Published Apr. 25, 2018 on https://doi.org/10.1177/0963689717725755. Accessed on Nov. 20, 2021 “11 Ways to Reduce Premature Skin Aging”. American Academy of Dermatology Association. Published Feb. 24, 2021 on https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin. Accessed on Nov. 20, 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://doi.org/10.3390/nu10010016. Accessed on Nov. 20, 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://doi.org/10.1155/2014/709152. Accessed on Nov. 20, 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://doi.org/10.3389/fphar.2014.00156. Accessed on Nov. 20, 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://doi.org/10.3390/nu10040522. Accessed on Nov. 20, 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://doi.org/10.3164/jcbn.17-35. Accessed on Nov. 20, 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://doi.org/10.1007/s13555-014-0052-3. Accessed on Nov. 20, 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://doi.org/10.1155/2011/379173. Accessed on Nov. 20, 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://doi.org/10.1111/j.1473-2165.2010.00543.x. Accessed on Nov. 20, 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://doi.org/10.1046/j.1467-2494.1998.171747.x. Accessed on Nov. 20, 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://doi.org/10.3390/nu10070826. Accessed on Nov. 20, 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://doi.org/10.1159/000351376. Accessed on Nov. 20, 2021 Zempleni, J., Wijeratne, SSK., and Hassan, YI. “Biotin”. BioFactors. Published Feb. 18, 2009 on https://doi.org/10.1002/biof.8. Accessed on Nov. 20, 2021 Medicine Plus. “Aging changes in skin.” National Library of Medicine. n.d. https://medlineplus.gov/ency/article/004014.htm. Accessed on Jan. 4, 2022.
Learn more
What is SPF? Everything you need to know about sunblock and how it works
Spending time outdoors is a big part of AUstralian culture, whether it be at the beach, playing at the park, or a bushwalk. That's no surprise as being out under the sun allows the body to absorb vitamin D. It also aids the release of dopamine and the increase of serotonin uptake, thus improving our mood (1). However, overexposure to the sun can cause severe damage to our skin (8). Ultraviolet (UV) rays are present in sunlight that reach the earth's surface. The two types of UV rays you have to watch out for are UVA, which can cause premature skin ageing, and UVB, which causes sunburn and can contribute to formation of skin cancers (2).Sunscreen provides some protection against the harmful rays of the sun. But, how does sunscreen actually work?How does sunscreen work?Sunscreen is a lotion designed to protect our skin from the harmful effects of exposure to the sun's UV rays.There are 2 types of sunscreens: physical and chemical blockers. Physical blockers are typically mineral-based type sunscreens that use zinc-oxide and titanium-oxide. These are designed to physically block harmful UV rays by reflecting them off the skin, preventing sunburn while it remains effective (3).On the other hand, chemical blockers use chemicals like aminobenzoic acid, avobenzone octisalate, octocrylene, and oxybenzone that are absorbed by the skin and in turn absorb UV rays (4).What is SPF?Sunscreen usually comes with a sun protection factor (SPF) number. The SPF number tells you how long the sun's UV radiation would take to redden your skin when using the product exactly as directed versus the amount of time without any sunscreen. So ideally, with SPF 30 it would take you 30 times longer to get sunburnt than if you weren't wearing sunscreen (5).It should be noted that sunscreen is not the all-in-one solution for skin protection against sunlight. Whilst it is recommended to protect your skin from UV rays, other skin protection practices should still be put in place. This includes physical protection from the sun's rays like clothing or staying in the shade while the sun is out.Vitamin supplements to aid in skin healthKeeping your skin healthy also means making sure your body gets the nutrients it needs. While this is best done through a healthy diet, you may also consider taking supplements to ensure you achieve your daily requirements of these vitamins and minerals:ZincOur zinc supplement is in the form of zinc citrate which is one of the most easily absorbed forms and easily utilised by the body. There is growing clinical evidence about the role of zinc supplementation in supporting skin health (6). Zinc supports collagen formation, which promotes stronger skin.IronIron not only helps the immune system fight illness, but also supports collagen formation which is beneficial in maintaining skin health.*Iron should only be taken if prescribed by your doctor.CollagenCollagen maintains skin structure and integrity. In women especially, this protein supports the skin's ability to maintain moisture as well as its firmness and elasticity, three things that give the skin a healthy, youthful appearance.AstaxanthinAstaxanthin is able to support healthy collagen formation.CranberrySimilarly, cranberry supports and maintains collagen formation in support of healthier skin.Vitamins B complex and CStudies show that Vitamin B Complex has the ability to support overall skin health, whereas Vitamin C also acts in support of collagen formation that is integral to skin.BiotinBiotin plays a key role in enzymes for fatty acid synthesis (7). Skin cells depend on fatty acids to help produce the skin's natural oil barrier, providing protection from the sun and environmental toxins (9).Sign up for a vitamin subscription box from Vitable Australia today to get tailored vitamins specifically for skin health and beyond. Have your daily vitamin packs brought to your doorstep through our vitamin delivery service.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Collagen | Astaxanthin | Cranberry | Vitamin B complex | Vitamin C | 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: Select Health. 7 Health Benefits of Sunlight. Published on https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight. Accessed Nov 20, 2021. University of Iowa Hospital & Clinics. What is the difference between UVA and UVB rays? Published on https://uihc.org/health-topics/what-difference-between-uva-and-uvb-rays. Accessed Nov 20, 2021. Harvard Health Publishing. The science of sunscreen. Published Feb 15, 2021 on https://www.health.harvard.edu/staying-healthy/the-science-of-sunscreen. Accessed Nov 20, 2021. GraceMed. The Pros & Cons of Sunscreen. Published on https://gracemed.org/using-sunscreen. Accessed Nov 20, 2021. Skin Cancer Foundation. Ask the Expert: Does a High SPF Protect My Skin Better? Published June 9, 2020 on https://www.skincancer.org/blog/ask-the-expert-does-a-high-spf-protect-my-skin-better/. Accessed Nov 20, 2021. Julian-Dario Rembe, Carolin Fromm-Dornieden, Ewa Klara Stuermer. Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable? National Library of Medicine. Published May 31, 2018 on https://pubmed.ncbi.nlm.nih.gov/29672394/. Accessed Nov 14, 2021. Zempleni, J., Wijeratne, SSK., Hassan, YI. 2009. “Biotin”. BioFactors, 35. Published 1 (Jan): 36-46. doi:10.1002/biof.8. Accessed Nov 14, 2021. Medline Plus. “Sun's effect on skin.” National Library of Medicine. n.d. Publisbed on https://medlineplus.gov/ency/anatomyvideos/000125.htm. Accessed Jan 4, 2022. Vitable Australia. “What are the effects of cosmetics on my skin?” Published Dec 28, 2021 on https://www.get.vitable.com.au/blog/what-are-the-effects-of-cosmetics-on-my-skin. Accessed Jan 4, 2022
Learn more
The benefits of cranberry for healthy skin
Skin: The largest organ in our bodyThe skin is our body's largest organ. It covers and protects our muscles, bones, the network of nerves and blood vessels and everything else in our body (1). While it is found all over our body, it varies in thickness, colour and texture. For example, our eyelids have the thinnest skin while the soles of our feet have the thickest skin in our body (2). Our skin is essential to our everyday life in many ways. Aside from protecting our body from injury and harmful external substances and microorganisms, it also regulates our temperature, lets us feel sensations of touch, warmth and cold (1). Our hair and nails are also considered skin, both are made up of skin cells and are a part of the many functions our skin performs (3).Getting to know your skin can be a big help when it comes to knowing how to take care of it. There seems to be a lot to work on, but don't get overwhelmed! There are simple ways to approach skin care. Let's take a look!Our skin: Up close and personalOur skin is a good indicator of our health. Oftentimes, when someone is sick, this can be evident in their skin (3). This vast organ is made up of three main parts: Epidermis, which is the outer layer of our skin. It is a network of cells that serves as the body's first resistance against injury, bacteria, viruses and infections. Our hair and nails grow from this layer of our skin, as an added barrier of protection for our body (4). Dermis, which is a dense network of specialised proteins under the epidermis. It is made up of fibres surrounded by proteins that contain the blood, lymphatic vessels, our nerves and sweat glands (4). Subcutis, which is a specialised layer under the dermis. It contains a network of fibres and fat cells that protects the body from outside trauma and insulates the body from cold. The body's energy is stored in this layer (4). Aside from these main layers of the skin, let's not forget our hair and nails. While we often consider them as aesthetic parts of our body, that's not all they are for.Our hair grows from new cells that multiply on our epidermis. It serves many important functions that keep our body protected, such as: keeping us warm by preserving the heat in our body, shields sensitive areas such as the nose, eyes and ears from dust and other small particles, and moderating the amount of light that goes through our eyes (1). Meanwhile, our nails grow from a protein called keratin, which also makes up our skin and hair. They support and protect the tips of our fingers and toes, which enables us to perform simple motor tasks such as picking up objects (5). Now that we are a little bit more familiar with how our skin works, let's move on to how you can take care of it yourself.Skin care and youIt's important to keep our skin healthy, so we can go about our everyday lives well-protected and without any discomfort. It doesn't have to be complicated and filled with expensive skin care products.Healthy skin can also help delay natural ageing and prevent skin diseases (6). You can start caring for your skin with these easy tips: Be gentle to your skin. Keep baths short and use warm water. Avoid strong soaps and cleansers, moisturise regularly and shave carefully (7). Protect yourself from the sun. Wear sunscreen and protective clothing when appropriate as too much sun exposure can lead to many skin problems (7). Avoid excessive smoking and drinking. Smoking and drinking can cause stress that depletes the skin of oxygen and nutrients and can damage collagen production (7). Eat a healthy diet. Keep your diet filled with fruits, vegetables, whole grains and lean proteins. Of course, regularly drink plenty of water to stay hydrated as it keeps your skin healthy (7). A healthy diet and lifestyle can help you look and feel great. You can choose to boost your skin care regimen with supplements for healthy skin.Support skin health with cranberryA healthy diet includes plenty of fruits in a variety of forms. These fruits can include apples, bananas, grapes and berries (8). Berries, in particular, are a good source of potassium or fibre. But recent research suggests that berry fruits can be a rich source of phytochemicals with antioxidant effects that can help boost our body's defenses (9).Cranberries are a particular kind of berry that grows from low and woody vines, and were primarily used by Native Americans for various foods and medicine to treat wounds (10). As the popularity of cranberries rises as a superfood that can address multiple health problems, can we truly rely on the different cranberry benefits for skin?Cranberry benefits for skinCranberries are rarely consumed fresh and can primarily be ingested as cranberry juice. Cranberry supplements can also harness its benefits for the skin and introduce the following benefits: Cranberries are rich in vitamin C, which is essential in the production of collagen (11). Cranberry benefits for skin include helping maintain and support collagen formation, which can significantly improve your skin's hydration, elasticity, and texture (12). Cranberry intake can also help support hair health via collagen production, which safely and effectively promotes hair growth (13). Cranberry benefits for skin also include maintaining and supporting our hair and nails' growth and thickness. Cranberry supplements provide colloidal silica that plays an important role in repairing connective tissues in our hair and nails (14). If you are looking for supplements that can give a healthy boost to your skin care regimen, consider cranberry supplements. You can include cranberry in your supplement subscription from Vitable Australia. This vitamin delivery service lets you choose custom vitamins that are delivered straight to your doorstep! This vitamin delivery may just be what your skin needs to get that healthy glow. Build your very first supplement subscription and get a Vitable daily vitamin pack now!Find out more about other supplements that can support skin health:Zinc | Iron | Astaxanthin | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi *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: Rady Children's Hospital San Diego Content Team. “Skin, Hair and Nails”. Rady Children's Hospital San Diego: Rchsd.Org. Published on https://www.rchsd.org/health-articles/skin-hair-and-nails/. Accessed December 2, 2021. Stanford Children's Health Content Team. “Anatomy of the Skin”. Stanford Children's Health: Stanfordchildrens.Org. Published on https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-skin-85-P01336. Accessed December 2, 2021. Better Health Channel Content Team. “Skin explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/skin#hair-and-nails-and-the-skin. Accessed December 2, 2021. Choi, J. & Minochi, R. “Skin structure and function”. The Australian College of Dermatologists: Dermcoll.Edu.Au. Published on https://www.dermcoll.edu.au/atoz/skin-structure-function/. Accessed December 2, 2021. Better Health Channel Content Team. “Nails - finger and toenail problems”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nails-fingernail-and-toenail-problems#structure-of-the-nail. Accessed December 2, 2021. Mayo Clinic Content Team. “Skin care: 5 tips for healthy skin”. Mayo Clinic: Mayoclinic.Org. Published October 15, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 2, 2021. The Royal Women's Hospital Content Team. “Caring for your skin”. The Royal Women's Hospital: Thewomens.Org.Au. Published on https://www.thewomens.org.au/health-information/staying-well/tips-for-staying-well/caring-for-your-skin. Accessed December 2, 2021. Blumberg, J. B., Camesano, T. A., Cassidy, A., Kris-Etherton, P., Howell, A., Manach, C., Ostertag, L. M., Sies, H., Skulas-Ray, A., & Vita, J. A. “Cranberries and Their Bioactive Constituents in Human Health”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published November 6, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/. Accessed December 2, 2021. Paredes-López, O., Cervantes-Ceja, M. L., Vigna-Pérez, M., & Hernández-Pérez, T. “Berries: Improving Human Health and Healthy Aging, and Promoting Quality Life—A Review”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published November 6, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/. Accessed December 2, 2021. Neto, C. and Vinson, J. “Herbal Medicine: Biomolecular and Clinical Aspects”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK92762/. Accessed December 2, 2021. Redmond, E. J., Murphy, C. F., Leonard, J., Faulds, K., Abdelfadil, S., Crowley, V. E., Lynch, T. H., & Manecksha, R. P. “The influence of dietary supplementation with cranberry tablets on the urinary risk factors for nephrolithiasis.” National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published July 23, 2018 on https://pubmed.ncbi.nlm.nih.gov/30039387/. Accessed December 2, 2021. Bolke, L., Schlippe, G., Gerß, J., & Voss, W. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published on October 17, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/. Accessed December 2 2021. Ablon, G. “A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published on November 5, 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/. Accessed December 2, 2021. Barel, A., Calomme, M., Timchenko, A., Paepe, K. D., Demeester, N., Rogiers, V., Clarys, P., & Vanden Berghe, D. “Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published on October 26, 2005 on https://pubmed.ncbi.nlm.nih.gov/16205932/. Accessed December 2, 2021.
Learn more
