Last Updated on September 23, 2021 by Olivia Herlihy RN
To keep your skin in good condition, whilst your skincare routine is important, it is essential that you are getting enough of the correct nutrients through your diet. In this article I discuss the 7 best vitamin supplements for glowing skin.
Here are my 7 recommended vitamin supplements for glowing skin.
1. Vitamin K2
Vitamin K2 could help prevent the loss of elasticity in the skin and help prevent wrinkles.
This vitamin is found in meat, eggs, dairy and natto (fermented soya beans) and its main function is to regulate calcium in your body. It directs calcium into your teeth and bones, and takes it out of places it shouldn’t be like your arteries, kidneys and skin tissue. Since it prevents excess calcium in the elastin in the skin it can reduce the likelihood of you developing wrinkles.
Vitamin K2 is especially important for women as it strengthens bones and helps prevent osteoporosis. It has been proven that there is a correlation between bone density and skin thickness. A study showed that as bones become weaker, the skin becomes thinner and more wrinkled.
Women in Japan have less wrinkles and Stronger bones, and a High intake of Vitamin K2
Population studies have shown that women in Japan have less wrinkles and smoother skin compared to women in the west. They also have lower instances of osteoporosis. In Japan there is a high consumption of a food called Natto (a fermented soya bean) which is a rich source of vitamin K2. It is believed that this is the reason why Japanese women have stronger bones and less wrinkled skin.
The following studies prove this theory:
• Study conducted in Japan showing that consumption of natto high in vitamin K2 reduced bone loss.
• Study showing that Natto intake was directly linked to the low fracture rate in Japan.
• Study showing skin thickness and bone density were directly linked
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The Vitamin K2 supplement I recommend
The Vitamin K2 supplement that I take is made by Solgar and is made from Natto extract. The best price I could find was £18.95 at Amazon which is linked below.
One thing to be aware of is Vitamin K2 can interfere with some common medications including some antibiotics, blood-thinners and medications taken for high blood pressure. If you are taking any of these medications speak to your doctor before taking a Vitamin K2 supplement.
Turmeric is anti-inflammatory and full of anti-oxidants
Turmeric contains a chemical compound called curcumin which is an anti-oxidant and can reduce UV damage to the skin. Since it is also anti-bacterial it can also assist with clearing up acne.
As well as promoting skin health, this spice, which has been long recognised in India for it’s medicinal properties, also helps with anxiety and arthritis. A study into the effects of turmeric on human health can be found here.
Turmeric helps heal wounds
As well as taking turmeric as a supplement you can also apply it directly to the skin. When applied to wounds the curcumin in the turmeric decreases inflammation and oxidation and helps the wound heal faster. The anti-inflammatory qualities in turmeric calm the skin and can help heal acne scars.
I normally buy the wholistic turmeric from Pukka herbs
A study conducted in Japan showed that astaxanthin supplementation may inhibit age-related skin deterioration and delay the effects of skin damage caused by the environment through its anti-inflammatory properties. The full study can be found here.
Astaxanthin increases skin moisture and elasticity
Astaxanthin has also been shown in clinical studies to increase skin moisture, and elasticity, as well as promote skin smoothness, decreasing fine lines and wrinkles. It also helps to assist the skin in protecting itself against sun-related damage by blocking UV properties.
As it is a powerful anti-oxidant it protects the skin from free radicals which are partly responsible for the skin ageing process.
Astaxanthin is found in wild salmon and algae but it is difficult to get it through food alone in any significant amounts. The supplement I take is the Solgar one from Amazon.
Like Turmeric and Astaxanthin, Zinc is an anti-oxidant which protects your skin from free radical damage. It controls inflammation and fights infection. It is found in foods such as beef, chicken (dark meat has more zinc than white meat) and cashew nuts.
Zinc is beneficial in clearing acne
Zinc regulates cell production and turnover, and can help reduce the amount of natural oil your skin produces. For this reason Zinc is beneficial in clearing acne. In fact acne may actually be a sign of zinc deficiency. See this study into the role of zinc in the treatment of acne.
When applied topically zinc oxide acts as a great sunscreen as it prevents UV light from penetrating your skin. My choice of sunscreen is a mineral sunscreen containing zinc!
Zinc has multiple health benefits and I also wrote about Zinc supplements in my post Five Supplements to Take for Subclinical Hypothyroidism
I used to take the Solgar Zinc supplements but I found they were too strong for me and caused my skin to become too dry. They may suit you if you have particularly oily skin. At the moment I am trying the Vitabiotics Zinc supplements which also contain copper, and these ones seem to work much better for me.
5. Omega 3 Fatty Acids
Fish oil contains two main types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). EPA greatly benefits the skin by regulating oil production to boost hydration and prevent acne. A study in Korea also showed that EPA actually slows the skin’s ageing process. The full study on this can be found here. Not only does EPA stop wrinkles from developing but it can also slow the effect of ageing on the entire body, which is why this supplement is in my top 7 best vitamin supplements. See this article in Science Daily on the effects of EPA on the entire body.
Omega 3 PROTECTs YOUR SKIN FROM THE SUN
Omega-3 fatty acids are strong anti-inflammatories. These fats also fortify cell membranes, allowing them to protect other parts of the cell against harmful free radicals. They protect skin cells against sun-induced inflammation and help control how the body responds to UV rays. Studies have shown that unprotected skin doesn’t burn as quickly in people who take fish oil supplements.
It KEEPs YOUR SKIN HYDRATED
Omega-3 fatty acids are a crucial part of your skin’s fat content and help bolster its barrier function, which, acts like a seal that keeps moisture in.
I take the Solgar Triple Strength Omega-3. I take 2 capsules per day which provides 1008mg EPA and 756mg DHA.
6. Vitamin C
Vitamin C’s role in collagen synthesis and its antioxidant properties make it vital for skin health which is why it has always been in my 7 best vitamin supplements for skin health. Both topical vitamin c and supplements have been showed to have beneficial effects on skin cells. Some studies have also shown that vitamin C may prevent and treat UV induced photo damage.
My choice of vitamin C supplement is Altrient C. This particular form of vitamin c has been proven to increase the elasticity of the skin over time. A study showed that over 16 weeks this supplement can increase your skin’s firmness and elasticity by 61.4%. It also leads to a reduction in the appearance of fine lines and wrinkles on both the face and body. You can read the study that was done here.
IT BOOSTS COLLAGEN PRODUCTION & ASSISTS WITH SKIN REPAIR
I’ve been using Altrient C for several months now. In the trial study the participants were using 3 sachets a day. Due to both the price and for convenience I am only taking 1 sachet a day in the morning so I haven’t seen the results that the trial showed. I have however noticed that my skin seems more supple and bouncy.
I should state that this form of vitamin c is different from others in the shops in that it is encapsulated in lipids to stop the body eliminating it. This form of vitamin C has been shown to absorb better and lead to high levels of vitamin C in the blood stream which can more efficiently pass through your cells. A study which can be found here showed that supplementing with this form of vitamin c led to greater reduction in markers of inflammatory and oxidative stress than other forms.
Vitamin C protects skin cells from the harmful effects of UV light and assists with skin renewal
Altrient C is not cheap but the best price I could find was on Amazon. The link is below.
7. Grape Seed extract / Resveratrol
Grape seed extract contains resveratrol which is an anti-inflammatory and antioxidant. A study which can be found here showed that supplementing with resveratrol can be useful in protecting your skin against the effects of both ultraviolet radiation and oxidative stress. For this reason it may slow skin ageing.
Resveratrol can reduce signs of ageing
A study was published in the Natural Medicine Journal into the effects of both Resveratrol and Collagen supplementation on facial ageing. It showed that these supplements can reduce visible signs of facial skin ageing and improve skin. The full study can be found here.
Resveratrol is only one type of antioxidant and you need a variety of types of antioxidants to get the best chance of protecting your skin from damage and preventing ageing. It is for this reason that I am suggesting 7 vitamin supplements for glowing skin instead of 1.
So, my 7 best vitamin supplements for glowing skin are: Vitamin K2, Turmeric, Astaxanthin, Zinc, Omega 3 Fatty Acids and Grape Seed Extract. Making sure you get enough of the right vitamins can keep your skin healthy and delay the ageing process. It can also lead to a reduction in redness on the skin, dark spots, wrinkles and dry or rough patches.
If you have had any experience of trying my 7 best vitamin supplements for glowing skin or if you have any recommendations of your own then please comment in the comments section below. I am interested to hear other people’s experience and try out any recommended products.
Some other online articles about the best supplements for skin health that I recommend are:
If you want to read a book about nutrition and diet for healthy skin my top recommendation would be “The Clear Skin Diet” by Alan C Logan and Valori Treloar. The book is full of really useful information about how your diet may be connected to skin problems. It also has some great recipes. I’ve linked to the book below.
The Association of UK Dieticians also do a really good food fact sheet about skin health which can be found here, and there is also a study into the link between nutrition and skin ageing which I recommend.
What do supplements do?
Supplements deliver nutrients to your body that may not be consumed in sufficient quantities in your food. Supplements can be vitamins, minerals, amino acids, or fatty acids.
What supplements are best for skin?
Vitamin K2, Turmeric, Astaxanthin, Zinc, Omega 3 Fatty Acids, Vitamin C and Grape Seed extract / Resveratrol
What are the side effects of taking supplements?
Taking too much vitamin C or Zinc can lead to stomach cramps, nausea and diarrhoea. Different supplements effect people differently and the side effects you will get will depend on the supplement. Never take more than the recommended amount and if you start feeling unwell stop taking the supplement.
What is the best natural supplement for anxiety?
Supplements which are good for anxiety include: Holy Basil, Ashwaganda, Chamomile, Lemon Balm, Rhodiola, St John’s Wort, Valerian Root, Magnesium, Acetyl L-Carnitine, Passionflower, L-Theanine
DISCLOSURE POLICY. There are affiliate links in this post. For more information on affiliate links please read Olivia’s disclosure policy here.
DISCLAIMER: All Olivia’s views are her own and this website is not intended to provide diagnosis, treatment or medical advice. Information about supplements, or links to third-party websites are for informational purposes only. Please consult with a doctor regarding any medical or health related diagnosis or treatment options. The supplements that Olivia writes about on this website have not been evaluated by the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease.