What vitamin is good for hair and skin?

6 Supplements for Glowy Skin and Gorgeous Hair

Are you frustrated with dry skin, cracked lips, or dull hair? Natural dietary supplements or vitamins for hair and skin may be the answer you’re looking for. But while there’s no shortage of vitamins for skin and hair on the market, not all of them are created equal.

Let’s look at biotin, one of the hair vitamins found in many foods and available over the counter in supplement form at pharmacies and supermarkets. Some findings show that cigarette smoking may cause a deficiency in biotin, with symptoms that include:

  • Loss of hair color
  • Red scaly rash around the eyes, nose, and mouth
  • Thinning of the hair

Biotin has been found to be “likely effective” in treating biotin deficiency and is safe when used in recommended amounts (read the supplement label). Could this be the hair growth vitamin you’ve been looking for? As with any vitamin for skin or hair, always consult with your physician before you try it.

Omega-3 fatty acids are another vitamin for hair. Omega-3s may boost the shine in your hair and keep your tender scalp from flaking. A study published in September 2017 in the journal Biochimica et Biophysica Acta found that dietary supplementation with fish oil — filled with omega 3 fatty acids — could have therapeutic value to many inflammatory skin conditions.

Another study, published in March 2015 in the Journal of Cosmetic Dermatology, revealed that taking omega-3 and omega-6 supplements for six months, along with antioxidants, acts efficiently against hair loss and improves hair density.

It’s not uncommon for women of childbearing age to have anemia due to blood loss during menstrual periods, resulting in hair loss. Iron deficiency is a usual cause of anemia. Iron replacement is generally done through vitamin and mineral supplements. Your doctor can do a simple test to check for anemia.

Zinc also has antioxidant properties and is vital to your body’s resistance to infection and for tissue repair. High doses of zinc are toxic, though, so talk to your doctor about your diet to see if you need to supplement.

Vitamin C is another vitamin for skin as it helps your skin retain collagen, giving it a smoother appearance. A study published in November 2017 in the journal Nutrients showed that vitamin C also helps in wound healing and helps to control inflammation.

Many hair vitamins and vitamins for skin have the power to give you a younger-looking complexion, shinier strands, and stronger nails. Just make sure to check with a doctor before adding any of these supplements to your routine.

Fish oil has claimed top-tier supplement status in recent years. The pharmacy aisle darling’s mainstream popularity (it was the most popular natural product used by adults in the United States in 2012) has been buoyed by claims it can nurture everything from your brain function to your heart health. While the product has become haloed in an aura of general well-being, there is still a fair amount of misinformation out there about what exactly fish oil supplements can do for you, so it’s important to dissect what’s real and what’s not.

Perhaps you’re one of the millions of Americans who stocks your medicine cabinet with bottles of fish oil supplements but you’re not quite sure what you’re taking and why, or maybe you’ve yet to hop on the fish oil bandwagon and you’d like to learn more. We spoke to a couple of dietitians about what fish oil supplements are, how they can benefit you, who should take them, and more.

What are fish oil supplements?

Okay, let’s get a little technical for a minute here. Simply put, fish oil supplements are a way to increase your intake of omega-3 fatty acids. According to the National Institutes of Health (NIH), “Omega-3s are important components of the membranes that surround each cell in your body,” including cells in your eyes and brain, and play many roles in our health, such as supporting functions in the heart, lungs, blood vessels, immune system, and endocrine system. Basically, they’re incredibly important for a healthy human body.

The annoying thing is that our body doesn’t make omega-3s, meaning we have to get them from our diet, certified dietitian-nutritionist Gina Keatley tells Allure. “The issue is that there are only specific foods that supply the two essential types of omega-3s,” Keatley explains. These two omega-3s are EPA, which stands for eicosapentaenoic acid, and DHA, which stands for docosahexaenoic acid.

The third type of omega-3, ALA, alpha-linolenic acid, comes from plant sources, like flaxseed and canola oil. But the conversion rate of ALA into EPA and then DHA is pretty inefficient, according to the NIH. “Therefore, getting EPA and DHA directly from foods and/or dietary supplements is the only practical way to increase levels of these fatty acids in the body.” (Keatley notes there is also less research on ALA.)

For people who don’t eat any (or enough) fish and seafood — the FDA recommends two to three servings or eight to 12 ounces a week — there are fish oil supplements. Fish oil supplements are capsules containing oil derived from the tissue of fatty fish (like salmon, mackerel, or sardines), where high concentrations of EPA and DHA are found.

Getty ImagesWhat are the health benefits of fish oil supplements?

If you took every fish oil headline at its word, then we’d truly have a miracle pill on our hands. In reality, the research is a little all over the place. “The challenge that can come with any supplement is that newer studies may contradict earlier studies on the benefits,” says registered dietitian nutritionist Kristin Kirkpatrick, continuing “ are a great example of this.”

Heart health

Take heart health, one of the areas where the most research regarding fish oil has been done. Kirkpatrick says the research is clear that omega-3 fatty acid supplements can help reduce triglycerides, “which can contribute to hardening of the arteries or thickening of the artery walls (atherosclerosis) which increases the risk of stroke, heart attack, and heart disease,” Keatley explains. However, Kirkpatrick also points out that “recent studies have come out questioning the benefit to heart health and reducing the risk of myocardial infarction or heart attack.” In other words, there is good research showing these supplements can reduce your triglyceride levels, but whether or not they ultimately lowers your risk of negative health events is debatable.

Inflammation relief

Another commonly touted benefit is an anti-inflammatory impact, an area where Kirkpatrick sees some of the most convincing evidence. Inflammation in the body is linked to a number of illnesses and poor health outcomes, including heart disease and rheumatoid arthritis. Studies demonstrate that omega-3s help reduce inflammation on a cellular level. Teasing out how that effect enacts itself in the body is trickier. According to the NIH, clinical trials suggest fish oil can help people manage their rheumatoid arthritis — by, say, decreasing their need for pain meds — when taken along with their regular medications.

7 Amazing Fish Oil Benefits: From Heart Health to Gorgeous Hair

Fish oil is derived from the tissues of certain types of fish. It can be consumed as part of your daily diet or as a dietary supplement. ‘Oily’ fish like Salmon, Tuna, Herring and Mackeral are known to be reliable dietary sources. A lot of has been researched and written about the benefits of Fish oil in recent years. But first, let us understand what is at the heart of all the health benefits Fish Oil is credited with.
What Makes Fish Oil Healthy?
While ‘fat’ may be a bad word these days, it is safe to say not all ‘fats’ are bad for us. Fish oil is one such example. The rich presence of Omega-3 fatty acids is what makes fish oil healthy. Omega-3 fatty acids are essential fatty acids that the human body is unable to produce on its own. The two main omega-3 fatty acids are Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).
But Why is Omega-3 Such a Necessity?
The human body cannot make Omega-3 fatty acid; we have to depend on external sources of this essential fatty acid either through our diet or through dietary supplements. Research suggests that Omega-3 helps the body produce chemicals that, in turn, help control inflammation in the body. The anti-inflammatory property of Omega-3 is what’s further linked to the many health benefits of fish oil.
Vegetarian sources of Omega-3 include flaxseeds, walnuts, broccoli, spinach edamame (a type of green soybeans)
Benefits of Fish Oil 1. Helps Prevent Risk of Heart Disease
One of the remarkable benefits of fish oil is its ability to promote heart health and protect it from heart diseases. Omega-3 also helps balance the negative impact of Omega-6 fatty acid. Omega-6 is found in food products like eggs, poultry and cereals. Too much Omega-6 in the body can make the blood thicker than it should be – promoting formation of clots linked to heart diseases. The presence of adequate amount of Omega-3 in the body helps control this.

2. Asthma
Asthma is a condition in which your airways narrow and get inflamed. It makes breathing difficult and triggers coughing, wheezing and shortness of breath. While for some asthma is a minor problem but for others it can be a major problem that interferes with daily activities and may lead to a life-threatening asthma attack. Since Omega-3 helps with inflammation of the airways, experts believe a diet rich in this essential acid could be beneficial to patients of Asthma.

3. Depression and Anxiety
A number of studies have suggested that levels of Omega-3 are lower in the bloodstreams of those suffering from depression. It is therefore suggested, for those suffering from depression, to increase their intake of Omega-3 fatty acid. While more research is underway in this area, initial results suggest that Omega-3 helps improve the effectiveness of some anti-depressants as well.
(Omega-3 Rich Diet May Keep Joints Healthy)
4. Can Prevent Arthritis Pain
Studies suggest that omega-3 could rescue pain and stiffness related to rheumatoid arthritis. A diet high in fish oil may also boost the effectiveness of anti-inflammatory drugs.
5. Good for Those Suffering from ADHD
Children suffering from ADHD have difficulties concentrating and are known to have shorter attention spans. While Omega-3s do not provide a cure for ADHD, they are certainly important for brain function and development.

6. Improves Vision
Fish oil is known for improving eye vision also it helps in avoiding age-related muscular degeneration. Omega-3 fatty acids make the tiny blood vessels of the eyes stronger and healthier. Consuming fish oil is also known to help those suffering from dry eyes.

7. Good for Hair Care
Since omega-3 has anti-inflammatory properties, fish oil helps in opening up the hair follicles and promoting hair growth, thereby making up for daily hair loss. Also, since Omega-3 is a healthy fat, it prevents dry and flaky scalp.

You may know about the benefits of topical vitamin A on your skin. But does this taking this vitamin internally have positive effects on your hair? That depends.

Vitamin A is vital for good general health and is known for promoting healthy hair. However, too much of this nutrient can have negative effects. It’s important to understand how vitamin A affects your body, and how much to take, in order to maintain healthy hair.

What is vitamin A?

Vitamin A is an antioxidant micronutrient, also known as retinol. Vitamin A helps your immune system fight off infections, keeps your eyes healthy, and aids in cell and tissue development. Serious deficiencies of this vitamin can lead to blindness and are a common problem in developing nations.

In moderation, dietary vitamin A has positive effects on the hair, as it helps the scalp produce a healthy sebum to nourish and protect the hair. Vitamin A also strengthens hair to reduce breakage, so if you want great hair, it’s crucial to check with your doctor that you’re getting enough of this vitamin.

How much vitamin A should I be getting?

The amount of Vitamin A that is right for you is different for everyone, and you’re best to consult your doctor if you’re unsure. Studies have shown that on average male adult needs about 0.7 mg of vitamin A per day, and a female needs 0.6 mg. This should ideally all be coming from food, not pills. Because vitamin A is a fat-soluble vitamin, it can be stored in the body and used on those days when you don’t meet your quota.

Foods containing high amounts of vitamin A include:

  • Orange fruits and vegetables, such as carrots and mangos
  • Green vegetables, such as spinach and peas
  • Eggs
  • Cheese
  • Milk
  • Cod liver oil

How much vitamin A is too much?

In order to maintain the correct levels of vitamin A in your body, you should never be consuming more than 1.5 mg per day through food or supplements. Lots of multivitamin supplements contain vitamin A, so be sure to include these in your daily calculation. Of course – your doctor knows best, so check in with them!

Whilst vitamin A can help ensure healthy hair, too much can actually cause hair thinning or even hair loss. It may seem so hard to believe that severe effects can occur from something so natural, but a vitamin A overdose can result in blurred vision, vomiting, and even bone deterioration.

To avoid an overdose, try to rely on food for your vitamin A intake as opposed to supplements. If you’re eating a fairly well-balanced diet, you likely don’t need supplementation. Remember that your body banks excess vitamin A in your fat cells for later use.

Hair loss due to vitamin A

If you experience sudden hair loss, it’s best to contact your doctor, who can see whether it’s due to a vitamin A overdose or another factor. Hair loss that’s induced by vitamin A can be reversed by stopping or reducing your intake of the vitamin.

You can also consider taking a hair supplement to encourage new hair growth. Viviscal Men and Viviscal Max Strength do not contain vitamin A (so there’s no risk of overdosing!) but does contain many other vitamins and nutrients known for their hair-strengthening properties.

It’s vital that you get enough vitamin A to live healthily and have nourished locks. However, be careful not to consume too much of this nutrient; otherwise, you may suffer from hair loss.

Ever wonder how some people achieve porcelain skin or that perfect, split-end-free, shiny hair? Most of us assume its genetics or that we need to spend half our paycheck at the salon for glam results. We’re probably right. But some research shows an association between certain vitamins and minerals and these celeb results. Does this mean we can eat our way to glowing skin and hair? Tune in for the 411 on some specific vitamins and minerals that may help . . .

Vitamin A

This fat-soluble vitamin is essential for our vision, immune system, and skin health. The beauty industry calls Vitamin A “retinol.” What they know it for is its anti-aging and acne-healing abilities. The Mayo Clinic gives vitamin A an “A” grade for its ability to clear acne as a topical solution or oral prescription. Lack of vitamin A may result in scaly, dry skin and loss of hair. But increasing your intake won’t increase your hair growth more than normal. Because Vitamin A is fat-soluble, in excessive quantities it may be toxic to our bodies. The recommended daily allowance (RDA) is 900 micrograms daily for men and 700 microgram daily for women. To maximize your vitamin A potential, eat a well-rounded diet. Include plenty of fruits and vegetables, along with dairy products, fish, liver, and fortified cereals.


Biotin is probably the most well known over-the-counter (OTC) supplement for beauty needs. But you may not need a supplement to get its benefits! Much of the biotin hype comes from magazine and shampoo ads suggesting magical results. Biotin is part of the B complex that helps our bodies convert food into energy and metabolize fats and proteins. Misconceptions that biotin is a cure-all beauty fix may come from deficiency symptoms. If you don’t get enough biotin, you’ll see thinning of hair, scaly skin, and brittle nails. Don’t get me wrong, the vitamin does have beauty benefits. The NIH associates biotin with possible increase in nail and hair thickness and strength. Some research says in combination with zinc, biotin can reduce hair loss. But overdoing biotin supplements won’t give you a luscious repunzel mane overnight. Instead, reach for biotin-rich foods including nuts, vegetables, and eggs.

Vitamin C

Vitamin C acts as an antioxidant in our bodies, and research links vitamin C with UV protection. Our bodies need Vitamin C to make the protein collagen for wound healing. It also acts as a barrier to free radicals such as cigarette smoke, pollution, and UV rays from the sun. Vitamin C is easily consumed in citrus fruits and some fortified beverages. The RDAs for men are 90 milligrams per day and 75 milligrams per day for women. A glass of orange juice offers 80 mg per serving. That may be all the added vitamin C you need before supplementation.


Zinc is an essential mineral necessary for cellular metabolism, immune function, and wound healing. Research shows zinc is effective in healing skin lesions, like in the treatment of acne, psoriasis, and dermatitis. Although zinc won’t increase your hair growth, including zinc in your diet with help prevent lifeless locks and hair loss. We get most of our zinc from high-protein foods such as meat, fish, and nuts. Vegetarians and vegans may need an extra boost, but you can also find zinc in beans, mushrooms, and spinach.

Whether you have a deficiency or not, vitamins can help to soothe, protect and moisturise. Learn more about the best vitamins for dry skin.

Dry skin can look and feel uncomfortable and unhealthy and may be a symptom of a greater skin condition such as eczema. There are many causes of dry skin, some which only require quick fixes and others which may take a little bit more work.

Vitamins are essential for your bodies overall functionality and a deficiency can cause many side effects, including dry skin. Taking skin supplements is a great way to ensure you’re getting all the vitamins you need for a healthier body and a more nourished complexion, but be sure to look out for certain vitamins in your supplements if you’re looking to add back moisture to dry skin.

image courtesy of @thebeautychef instagram

Dry skin can be caused by many factors including:

  • Ageing
    As you age, your skin naturally becomes dry as your sebum production slows down and your hydrolipid film doesn’t retain moisture as easily.
  • Environmental causes
    Cold weather can cause your skin to dry out, as can hot baths and showers, swimming in chlorine-filled water and harsh soaps and detergents.
  • Lifestyle choices
    Smoking, sun exposure and excess alcohol consumption will all dry out skin over time.
  • Vitamin deficiency
    A deficiency in certain vitamins means your body won’t function as it should and it may cause dry skin. B vitamin deficiencies such as in vitamin B12, vitamin B3 and vitamin B6 are particularly known for causing dryness, itchy and dry skin and dermatitis. Vitamin C is crucial for collagen production and a deficiency may lead to ageing and dry skin, and a deficiency in vitamin A can also lead to skin dryness.

Vitamins For Dry Skin:

Vitamin E

Vitamin E is most known for being a powerful antioxidant, however, it’s also incredibly moisturising. It’s typically produced through the oily substance, sebum, so if you have dry skin and aren’t producing enough sebum, you can introduce vitamin E to counteract the dryness. Vitamin E is also anti-inflammatory and incredibly soothing to flaky and itchy skin.
Found in: Raw Complexions Skintox Beauty Food

A post shared by Raw Complexions ™ (@rawcomplexions) on May 7, 2016 at 5:53pm PDT

Vitamin B

A vitamin B deficiency is one of the most common deficiencies causing dry skin and is also one of the hardest to get in your diet. Supplementing vitamin B into your diet will help your body break down proteins, carbohydrates and fats easier and quicker to better nutrient absorption and healthier hair, nails and skin.
Found in: The Beauty Chef Antioxidant Inner Beauty Boost

A post shared by Carla Oates (@thebeautychef) onSep 20, 2017 at 2:02pm PDT

Vitamin C

If you’re suffering from dry skin which has become itchy and uncomfortable, vitamin C helps to repair body tissue while producing the skin protein collagen so can heal damaged dry skin. It’s also an antioxidant so will help protect your skin from harmful free radicals.
Found in: The Beauty Chef Glow Inner Beauty Powder

Shop our extensive range of beauty supplements to find more supplements for dry and damaged skin.

The Best Vitamins for Healthy Skin

Supplements and vitamins are a huge part of the beauty market – you’ve probably been targeted on social media for those “millennial vitamins” at some point. As with anything on Instagram or other platforms, you should be wary: these products aren’t all created equally no matter how sleek their advertising.

This explosion of vitamins claiming to help with different aesthetic concerns and skin conditions means there are a lot of claims for you to parse through. So, if you’re curious about vitamins or other nutritional supplements, you’re going to have to get out that shovel out and do a little digging to avoid complete duds in the vitamin department – and even then, there are no guarantees.

With that said, there are vitamins and dietary changes you can make that may help you based on clinical trials and anecdotal evidence of what real people are reporting. Botox and cosmetic surgery are options for your skin concerns, of course, but vitamins are a more natural, less invasive route for improving your skin.

As always, consult a doctor before adding any supplements to your diet, especially if you’re on any kind of medicine regimen.

Read on below for more information on the best vitamins for skin and which vitamins that may help fix or alleviate certain skin conditions. Or, navigate directly to the section that’s relevant to you.

  1. What to Look for When You’re Buying Vitamins
    • Clinical Trial
    • Formulas and Dose
    • Additives and Preservatives
    • Cost
  2. The Best Vitamins for Specific Skin Problems
    • Acne
    • Rosacea
    • Eczema
    • Fine Lines
    • Dry skin
    • General Skin Health
  3. Vitamins in Conjunction with Sun Protection
  4. Protect and Help Your Skin

What to Look for When You’re Buying Vitamins

Before we dive into the nitty gritty of vitamins, it’s important to know a little bit about how the supplement industry works.

You walk into a grocery store and head to the vitamin aisle. There, hundreds of bottles glint under the fluorescent light. “Okay, where do I start?” you might be asking yourself.

Besides knowing what you’re looking for before you even step foot in the store, your best bet when you’re browsing vitamins is to first read the fine print – even if that means whipping out your reading glasses.

Look to see if your chosen supplement has been independently tested by a regulatory agency, if so, that’s a good sign.

There are four regulatory bodies that test supplements but don’t confuse that with FDA testing which evaluates therapeutic value and efficacy. Generally, the labs that test vitamins and supplements are confirming that the ingredients in the bottle are actually there in the amount claimed on the label.

The four main organizations you’ll see on supplements and vitamins are listed below:

  • Consumer Lab
  • NSF International
  • U.S. Pharmacopeia (USP)
  • UL

How regulatory agencies for supplements work: These independent organizations take samples of a particular vitamin or supplement from a store. Then, it undergoes testing for dangerous contaminants like arsenic or bacteria – as well as for the main, advertised ingredients. Once the components of the vitamin or supplement are confirmed, it gets a seal.

Of course, having a seal doesn’t guarantee therapeutic results, but it’s a good indicator of quality regardless.

We have outlined a few more features below to look out for when you’re shopping for vitamins and nutritional supplements on your journey to internal health and getting that external glow.

Clinical Trial

When you’re buying a new pair of running shoes online, you generally check out reviews and do a bit of research before committing. You probably also compare and shop around before clicking “Purchase”. Why wouldn’t you do the same thing for a product that’s actually going in your body, not just on it? Exactly.

Research the vitamin you want to buy and the kinds of clinical trials used to evaluate its effects. It’s also a good idea to find out whether or not a company does batch tests on their products.

Formulas and Dose

Why do some vitamins say to take two pills a day while others are as high as six? It all comes down to dosage. Depending on the vitamin, it might be better to go for a lower dose that’s taken several times during the day so it’s more easily and efficiently absorbed by the body.

Additives and Preservatives

Watch out for supplements that have added colorings or sugars – you don’t want any unnecessary chemicals.


The cost of a supplement doesn’t reflect the quality necessarily. Again, this comes down to consumer research, it’s important to look into the supplement company, check reviews, and then decide whether or not you’re going to give a company your money. Above all, don’t trust a company whose claims seem too good to be true. Wouldn’t it be nice if a pill could whiten your teeth, thicken your hair, clear a breakout and pick an Instagram filter for you? Well, unfortunately technology hasn’t caught on yet but we can dream. In the meantime, let’s look at the vitamins that have been showing promise in the world of beauty.

The Best Vitamins for Specific Skin Problems

With all of the caveats above in mind and your doctor’s go-ahead, it’s time to look into vitamins that have promising evidence of improving your skin. Reduce the appearance of scars like acne marks, brighten your skin tone, or diminish the severity of breakouts – it’s possible, but you might have to do a little trial-and-error to find out what works for your specific body chemistry and skin.

We’ve gathered some of the most popular vitamins and nutritional supplements to assist you on your journey toward a healthy complexion.


Blemishes and hyperpigmentation are annoying issues that seem to (literally) pop up at the absolute worst time. A chin zit before a picture-heavy bachelorette party, an acne scar that suddenly darkens before a work event, a seemingly innocent bump that turns into a huge breakout – we’ve all been there.

Acne is stubborn skin problem that plagues millions from young teens to adults. Even babies can get it! The direct cause of pimples is sometimes unknown but it’s usually a combination of genetic, hormonal, and environmental factors. Vitamins won’t necessarily clear your skin overnight but over time, adding certain vitamins to your daily regimen may prevent acne and reduce the severity of breakouts. They can take quite a bit of time to build up in your system and it can take months until you see a difference – but they’re worth trying before you go to a harsher treatment like Acutane.

Let’s dive in!

Vitamin A: In most skincare products, retinol, a vitamin A derivative, is used. It can help maintain and build new skin so you’ll have new layers of skin sooner – aka, faster recovery from a bad breakout. Retinol and vitamin A also help soothe existing breakouts by unclogging pores. But be careful, it increases your skin’s sensitivity to the sun, so don’t skimp on the SPF when using retinoids.

Get more vitamin A through your diet by focusing on eating orange fruits and vegetables like apricots, sweet potatoes, and carrots in addition to dark, leafy greens like spinach.

Zinc: This vitamin may reduce the oil production in the skin and fights off bacterial infections associated with the spread of acne. Red bumps got you down? Zinc soothes and calms existing inflammation. You can take zinc orally or use it topically.

Foods high in zinc include meat, shellfish, legumes, seeds, nuts, eggs, and dairy.

Vitamin C: This powerhouse vitamin does a ton of good things for your body besides reduce your risk for scurvy if you’re a pirate. In regard to your skin, vitamin C aids in collagen synthesis – a protein that maintains your skin’s elasticity.

In addition to keeping your skin soft and flexible, vitamin C has anti-inflammatory properties which can settle skin issues like acne. When it’s placed directly on the skin, it encourages collagen synthesis at the area of application and brightens skin ravaged by a breakout. You can find a ton of vitamin-C rich serums on the market as well as pills.

B Vitamins: B2 (riboflavin), B3 (niacin) and B6 (pyridoxine) are specific B vitamins crucial for both your body and skin. In your body, they help regulate hormones and when it comes to your skin, they help keep your epidermal layer supple and less dry. You can take them in supplement form or apply B-vitamin infused lotions directly to your skin. We give B vitamins an A.

Vitamin D: You might already know that vitamin D helps keep your bones strong but did you know it’s also incredibly important for your skin? One study found that participants who had acne also had a vitamin D deficiency. So, get your vitamin D levels checked, if they’re low, that might be part of the reason why you keep seeing breakouts.


Another inflammatory condition similar to acne is rosacea which affects 14 million people in the U.S. alone. There are some dietary additions that may help calm the redness and irritation associated with the disorder, however. Keep reading for the most promising supplements for solving your rosacea issues.

Borage Oil: This is a plant-derived supplement that fights inflammation. It’s full of essential fatty acids which play an important role in membrane and cell structure health. You can use borage oil in supplement form or apply it directly to the skin.

Probiotics: Good bacteria in your gut can reflect on your skin – and your health as a whole. While your skin and your intestines seem like distant systems – they’re a lot more interconnected than you think. The introduction of more good bacteria can help balance out bad bacteria that might proliferate and cause rosacea flares.

Chamomile oil: Just like chamomile tea can make you feel sleepy and less anxious, it can also help calm your skin. The flowers of the plant have azulene which offers anti-inflammatory properties. To use chamomile in your routine, you can make a compress with (cooled-down) tea bags or find creams with chamomile.

Polyphenols: These plant-based antioxidants brighten your skin and reduce rosacea flares. Look for botanical-rich creams which will have a high amount of polyphenol content.

Other tips: use sunscreen everyday as the sun is often a trigger for a rosacea flare and use natural products that are unlikely to contain skin irritants.


Over 30 million Americans suffer from eczema, a disease that presents in the form of an itchy rash that can make the skin thick or scaly. There are a few dietary additions and supplements you can add that have been shown to keep these uncomfortable symptoms at bay.

Fish oil: A comprehensive summary of research found that supplements of fish oil could help quell inflammatory problems thanks to high content of omega-3 fatty acids.

Evening Primrose Oil and Borage Oil: EPO and borage oil both have essential fatty acids that act as anti-inflammatory agents. EPO was also shown to reduce itchiness.

Bromelain: This is a pineapple enzyme that reduces inflammation which you can buy in supplement form. Who knew pineapples could be so helpful?

Licorice: There’s evidence that licorice root may help improve redness, swelling, and itching.

Fine Lines

One day you’re young, soaking up the sun, not a care in the world. The next day, you look in the mirror and–oh no, what’s that? Some crow’s feet are making themselves at home around your eyes. We all age, it’s an inevitable process.

And besides being a dedicated sunscreen user (we mean every single day, not just on sunny days), there’s not a lot you can do to fight your own genetics. Although fillers and Botox can give you a brief look at what it’d be like to have the skin of your youth, that fresh-faced look fades when the procedures wear off.

Vitamins won’t give you your youth back but there’s some evidence they can provide some benefits that might shave off a couple of years here and there when you look in the mirror.

Retinoids: It’s very rare to find an FDA-approved wrinkle treatment but Retinol is one of them. Retinol is a derivative of Vitamin A that slows collagen breakdown, keeping your skin supple and elastic.

Selenium: This nutrient protects the body from damage caused by the dermatological demons known as free radicals. Selenium keeps your tissues elastic and slows down oxidative processes in the body and skin.

To get selenium in your diet, increase your consumption of seafood, meats, eggs, nuts and seed. Brazil nuts are particularly high in this nutrient.

Vitamin K: Kale is the answer if you want to be wrinkle-free. Okay, not quite. But it is full of vitamin K which maintains your skin’s integrity and thickness. Some have reported that it reduced the appearance of dark circles and bruising, as well.

Vitamin E: Sun protection, free-radical protection – vitamin E is a fantastic anti-oxidant for these reasons. Get it by consuming sunflower oil, soybean oil or loading up on nuts and seeds. Or, take capsules orally.

Dry skin

Dry skin is annoying for a multitude of reasons. If you’re putting on your makeup, it tends to collect in the dryer sections of your face. Especially if you’re using a liquid foundation, the moisture gets pulled into dry patches which can give you a flaky, uneven look.

Some people only have dry skin issues during winter. This season tends to wreak havoc on skin due to dry, cold, and windy conditions that can leave your skin drier than the Sahara. Besides lotion, you can fight against dry skin with a combination of diet and supplements. And of course, by drinking adequate amounts of water.

Essential Fatty Acids: These polyunsaturated fats help keep your skin supple and properly hydrated. Flaxseeds, walnuts, canola oil, and wheat germ are rich in this nutrient.

Fish Oil: When you’re browsing for a fish oil supplement in the grocery store, EPA and DHA omega-3 fats are what you want to look for – those are the specific compounds that rehydrate dry skin. For plant-based plant supplement options, omegas are listed as ALA. Currant seeds or sunflower seeds are good natural sources of ALA. And, not surprisingly, fatty fish like salmon, herring, and tuna contain the most omega-3 fatty acids.

It might seem obvious but it’s important enough to note that if you have dry skin issues, take practical steps to hydrate your skin like drinking enough water throughout the day and applying lotion after showering to seal in moisture. As for food, eat watermelon, cucumber and celery – these foods slowly hydrate the skin as it’s digested.

Vitamins for General Skin Health

Maybe you don’t have a specific skin issue but you’d like to brighten your complexion or simply get your skin to be glowy, dewy perfection. For that, we recommend a few general vitamins

Choline: Eggs, peanut, and milk are full of this vitamin but the body also makes it on its own. This vitamin helps support healthy brain function and assists in maintaining and regulating skin cell membranes.

Folic Acid: Topical application of folic acid along with creatine (an amino acid) helped to firm and thicken skin in a study. It increased collagen production at the site of application.

Biotin: This water-soluble B-vitamin is involved in the regulation and health of your hair, skin, and nails. If you’re biotin-deficient, you might see hair loss or a rashes but generally, most people get enough of their required daily value through diet. There has been some clinical evidence that adding biotin does help protect against hair loss.

Use Sun Protection in Conjunction with Vitamins for Your Best Skin

If you want to improve your skin with vitamins and extra nutrients – it makes sense to also spend time on preventative measures to protect your skin in the first place. What does that mean, exactly? Use sunscreen! It’s important to always use sun protection, even on cloudy days when you can’t see the sun. UV rays penetrate the clouds and the intensity of rays can be higher because they bounce between lower cloud cover and the ground – therefore you get more exposure. Using sunscreen makeup powder is a great way to practically wear sun protection while also using it to set your makeup.

The Total Protection Face Shield with SPF 50 is a great start. Using EnviroScreen Technology, this lightweight mineral formula fights off harmful rays. It’s also water and sweat resistant for up to 40 minutes so you don’t have to constantly stop and reapply on your morning jog or when you’re splashing around at the pool.

The Total Protection Face Shield blends into an invisible layer onto your skin, regardless of your skin tone and provides protection from UV rays, pollution, blue light, and infrared radiation.

There’s also makeup that has sunscreen incorporated directly into the makeup itself: the Sunforgettable Total Protection Brush-On Shield with SPF 50. It comes in four tints in powder form.

You can use it by itself or on top of makeup. It’s water and sweat resistant for up to 80 minutes with UVA and UVB protection. It will last for 90 days with normal use.

Protect and Help Your Skin

Vitamins and nutritional supplements may be a good choice if you’re looking for something to help with your skin problems. But don’t mistake them for a cure-all. Your best bet for healthy skin is a well-rounded diet of colorful fruits and vegetables, adequate water intake, sleep, natural makeup free of known irritants and using protective products like sunscreen.

Vitamins aren’t the be all and end all of skin health but they can, in some cases, have a beneficial effect. Do your due diligence when it comes to researching these products. Before starting an supplement regimen, get approval from a doctor and listen to their dosage instructions. Look for seals from independent organizations, read reviews, and investigate supplement companies thoroughly. With these tips in mind, you’ll be on your way to healthier skin. Your glow-up starts from the inside, out.

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