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.
Our new Collagen Creamer: everything you need to know
It's finally here - our first collagen creamer. This powder is scientifically formulated with an abundant and pure source of collagen using delicious vanilla and coconut flavours, ready to add to your favourite drink, smoothie, or sweet treat.As the most abundant protein in our bodies, collagen makes up approximately 80% of our skin and is produced naturally by combining amino acids and essential vitamins.As we grow old, our ability to synthesise and produce collagen declines causing thinner, pigmented and wrinkled skin. Other factors contributing to signs of ageing and a decline in skin quality/elasticity include (1): UV exposure Poor dietary intake Excessive consumption of alcohol or other toxic substances. Hormonal changes Pollution and smoke inhalation Despite collagen being present in some foods, the typical intake isn't enough to combat signs of ageing. Our collagen creamer will support your natural production of protein to ensure optimum vitality (2).Our collagen creamer is simple and fuss-free, designed to support your collagen production, improving skin elasticity, texture and hydration. It can also support healthy hair & nails health.Why marine collagen?Our marine collagen is the highest standard, hydrolysed, bioavailable source of collagen derived from sustainably sourced fish. Ingesting collagen as a powder allows for maximum absorption where it can be effectively broken down into amino acids. This results in the natural stimulation of collagen production, strengthening your skin, hair and nails from the inside out. Here are some of the benefits of marine collagen:1) The use of marine collagen can improve elasticity and hydration of the skin, reduce the appearance of wrinkles and improve thickness (3)(4)(5).2) Studies have shown that daily consumption of marine collagen may help reverse some of the effects of skin damage and improve epidermal thickness.3) Collagen has the potential to reduce both joint pain and deterioration (6).How to use collagen creamer There is a multitude of ways to add our collagen powder to your routine. It's not unheard of for collagen supplements to have a slightly 'fishy' after-taste. However, our delicious coconut and vanilla flavours ensure it is the perfect (and tasty) addition to your diet.Our creamer can be added to warm milk of your choice, chai latte, hot chocolate, tea or coffee. It is also the perfect supplement for smoothies (we love it with banana or berries) or even into overnight oats, bliss balls or your favourite breakfast bowl. How to prevent collagen breakdown There are multiple ways you can ensure you maintain your collagen levels: Reduce your sun exposureWhilst vitamin D intake is important, too much sun can lead to skin damage and cause collagen breakdown. Ensure you are wearing SPF when outside, and avoid outdoor activities between 12-3 pm when the sun is strongest. Eat a diet rich in omega 3 fatty acids and whole foodsThis includes fatty fish, bone broth, animal proteins, dark leafy greens, berries, citrus fruits, nuts and seeds [7]. These foods are rich in vitamins, minerals and antioxidants such as Vitamin C and Zinc which support collagen production and protection.Supplement with Vitable's collagen powderDespite incorporating the above foods into your diet, often it is hard to consume the quantity necessary to combat natural collagen depletion. Produced using the highest-quality ingredients, Vitable collagen creamer is the perfect way to boost your natural production of collagen and maximise absorption that is lacking in your diet. Find out more about other areas that the above supplements can help you with:Zinc | Iron | 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. Recipe: Berry Glow Collagen SmoothieIngredients: 1 cup blueberries ½ banana (frozen makes it thicker) 2 tsp nut butter of choice (leave out for allergies!) 1 serving Vitable's Collagen Creamer 1 cup of milk (or water) of choice (almond, coconut, cows, macadamia, oat) ½ cup ice 1 tsp chia seeds 1 tbsp maple syrup/honey/monk fruit/stevia Optional: Frozen cauliflower or zucchini can make it super creamy (and an extra serving of veggies) or add cacao powder for a chocolate twist.Method: Add all ingredients to blender and blitz until smooth. Pour into a big glass and enjoy. Make it into a smoothie bowl: Top with your favourite toppings such as granola, mixed nuts, flaxseeds or fresh fruit. References[1] Lassus A, Jeskanen L, Happonen HP, Santalahti J (1991) Treatment of degenerated skin in females. Dept of Dermatology, University Central Hospital, Helsinki, Finland. Journal International Medical; Research (2): 147 – 52[2] https://pubmed.ncbi.nlm.nih.gov/18416885/ [3] Proksch, E. Segger, D. Degwert, J. Schunck, M. Zague, V. and Oesser (2014) Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double Blind, Placebo-Controlled Study. Skin Pharmacol Physiol 2014; 27:47:47 – 55 (DOI 10.1159/000351376,[4] Distante F, Scalise F, Rona C, Bonfigli A, Fluhr J.W, Berardesca E (2002) Oral fish polysaccharides in the treatment of photo aging: Biophysical findings. International Journal of Cosmetic Science. Vol 24 Page 81[5] Matsumoto, H. Ohara, H. Itoh, K. Nakamura, Y. and Takahashi, S. (2006) Clinical effect of fish type I collagen hydrolysate on skin properties. ITE Lett. 7. 386 – 390[6] https://www.scientificamerican.com/article/why-does-skin-wrinkle-wit/[7] https://www.goodhousekeeping.com/health/diet-nutrition/g29486608/collagen-rich-foods/
Learn more
Everything you need to know about gut health
Your gut is the gateway to health. It is a highly complex system that we interact with continuously from eating and drinking to performing bodily functions, every single day.
Learn more
Top 4 nutrients to support a strong immune system this season
Your immune system is your body's defence made up of organs and cells that work together to protect your body against foreign invaders. Here are the top 4 nutrients to help you maintain healthy immune function healthy in preparation for this cold and flu season.
Learn more
Vitamin D deficiency: what you need to know
Vitamin D is essential for building strong bones and optimising calcium absorption from the gut. It also has roles in maintaining a healthy immune system, skin and muscle strength. Despite its importance, approximately 31% of Australians are deficient.
Learn more
6 essential supplements for a vegetarian diet
Plant-based diets are on the rise. Nearly 2.5 million Australians (12.5% of the population) are vegetarian. Swapping to a plant based diet can be confusing, so we're here to help. Check out our top list of essential supplements that you need to consider if you're planning to go vego!
Learn more
7 of the best heart-healthy foods to include in your diet
Heart disease is one of Australia's biggest health problems. It's the single leading cause of death, killing one Australian every 12 minutes. Through healthy eating, exercising and cessation of smoking, these deaths are largely preventable.
Learn more
10 Different Types of Magnesium and Where to Source it
Are there different types of magnesium? What are they? We answer all your burning questions about magnesium and whether you should be taking them as supplements.
Learn more
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.
Learn more
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.
Learn more
