We all want healthy skin, right? As we age, our skin can still maintain a healthy appearance even with a few well-earned wrinkles. Good nutrition and adequate fluid intake is helpful and can dramatically improve the youthful, healthy appearance of skin.

While topical products can affect the skin from the outside, nutritional supplements taken orally can have an impact from within the skin. Supplements are a great addition to our diet for the nutrients we are lacking and sometimes, they are essential when it comes to our health. These are three ESSENTIAL supplements to maintain healthy, glowing skin.

#1 – Fish oil omega-3 fatty acids

The health benefits of omega-3 fatty acids are incredible. Fish oil supplements are recommended for heart, brain, kidney, eye and digestive health. It is also used to lower triglycerides, high blood pressure and cholesterol.

It is used to treat menstrual pain, prevent clogged arteries, treat migraines, asthma, rheumatoid arthritis, diabetes, weight loss, increase exercise performance and muscle strength and helps with muscle soreness after exercise. The list goes on and on!

Beyond all these amazing benefits, Omega-3 fatty acids are excellent for skin health.

The body does not produce its own omega-3 fatty acids. Nor can the body make omega-3 fatty acids from omega-6 fatty acids, which are common in the Western diet. A lot of research has been done on EPA and DHA which are two types of omega-3 acids that are found in fish oil supplements. Since Omega-3 fatty acids reduce pain and swelling, this may explain why fish oil is effective for psoriasis, eczema and other various skin conditions.

Our skin naturally produces oil (called sebum) to protect it. Our skin LOVES fats!

Essential fatty acids in fish oil are essential for skin hydration. Without essential fatty acids, the skin suffers from moisture loss. 

I see dehydrated skin often when giving facials. A common question from my clients is,

“how can I keep my skin hydrated?”

Many think they need to drink more water. While drinking plenty of water is great for your skin, they are surprised when I tell them to take fish oil to boost their skin’s hydration.

Your internal health shows on your skin. Taking fish oil internally as a supplement daily can hydrate your skin as good or better as applying a moisturizer.

Fish oil reduces inflammation. A huge problem that causes accelerated aging is inflammation. Taking fish oil will help calm skin issues associated with inflammation which is why it works well to treat acne, eczema, psoriasis, rosacea and sun damage.

Start taking fish oil every day and notice your skin improve within weeks!

Where to get fish oil

It’s important to get a high quality fish oil that is free of toxins and heavy metals. Some complaints about taking fish oil is “fish burps”. You can completely avoid this by taking an enteric coated fish oil supplement.

Here are some good options. (Click picture to purchase on Amazon.)

              

How much to take daily

Dr. Steven Gundry, M.D., heart surgeon and founder of the center for restorative medicine, wrote the book Diet Evolution. In his book, he suggests to start taking 1,000 mg and work your way up to 2,000-6,000 mg a day depending on your body type and needs.

Reference links:

WebMD.com

http://www.ncbi.nlm.nih.gov/pubmed/1451289

Dr.Axe-fish oil benefits

 

#2 Probiotics

A healthy gut = healthy skin.

“All disease begins in the gut” -Hippocrates, the father of modern medicine.

If your gut is not healthy, the first place it will show is… yep, your skin. An unhealthy gut is the root cause for skin conditions.

Our gut lining accounts for 70 percent of our immune system. There are trillions of microorganisms in our gut which outnumber our human cells by a factor of ten to one! (R) Microorganisms play a vital role in our health. To maintain a healthy gut, we must have a proper balance of friendly microorganisms.

Because our western diets consist of highly processed foods, sugar and grains, we have a common problem of feeding the “bad” bugs therefore, over populating our gut lining with the bad guys.

We also have a problem with continually wiping out all the good bacteria with the overuse of Antibiotics. When you take an antibiotic, think of it as setting off an atomic bomb in your gut. That’s exactly what’s happening. It takes a long time for our gut to recover and accumulate a balanced colony of friendly bacteria again.

The first solution is to illuminate processed foods, grains and sugars from your diet. These are the trouble makers when it comes to gut health.

The second solution is to take a good probiotic every day.

Where to get probiotics & How to choose the right one

Choosing the right probiotic strains are important. Many strains have different functional benefits. You want to look for many strains in one supplement. Check out Dr. Axe’s list of the strains to look for HERE.

It is also important for the friendly bacteria to survive the stomach acid and reach your intestines. Look for a time released or delayed release capsule.

Here are some good choices: (click on the pictures to purchase on amazon)

 

Reference links:

http://www.drgundry.com/articles/Probiotics/

Dr. Gundry’s Diet Evolution

draxe.com/probiotics

https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project

 

#3 Collagen

Collagen is a vital building block for the skin and is the main component of the Dermis. The Dermis maintains the foundational structure of the skin and plays a role for the skin’s elasticity, flexibility and strength. Collagen is responsible for skin elasticity and regeneration. Maintaining the right amount of collagen is the “hidden jewel” to beautiful skin.

Collagen’s main amino acid components are glycine, proline, alanine and hydroxyproline. These amino acids are needed to maintain the amount of collagen at healthy levels to reduce the signs of skin aging.

Since collagen maintains strength and elasticity, it can help with skin that is showing signs of aging such as fine lines, wrinkles and sagging skin.

When collagen peptides are digested, they are quickly attracted and absorbed by the cells that synthesize collagen in the body. This process triggers a repair of damaged tissue and improves the outer part of your skin, the epidermis.

Studies show that taking collagen internally as a supplement can significantly increase skin elasticity and skin moisture. (R)

Where to get collagen

As with most supplements, you want to make sure you are getting the best product for the greatest benefit it provides. I love That Vital Proteins brand makes their collagen from Grass-fed, pasture raised cows. 

Click the picture below to get it.

Dr. Axe makes a fantastic collagen from grass feed cows as well. CLICK HERE

How to use your collagen supplement

• Add it to your morning coffee.

Every morning, I crave this coffee recipe! Over a year ago, I switched up the way I made my coffee and my skin health and brain energy changed in an amazing way! This coffee recipe will super charge your morning and get your skin glowing. Adapted from the Bulletproof Coffee by Dave Asprey, Get this Skin Boost Coffee recipe HERE.

• Mix collagen in with hot or cold drinks.
• Add a tablespoon to your smoothies, yogurt, & oatmeal.
• Add it to cooking & baking recipes such as muffins and pancakes.

For more ideas and recipes for using collagen to boost your skin’s health, visit http://www.vitalproteins.com

 

Reference links:

http://www.vitalproteins.com/collagen-supplements-beautiful-skin

http://www.ncbi.nlm.nih.gov/books/NBK21582/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC411359/

 

What supplements are you taking for skin health?

I would love to know! Please leave a comment below.

 

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