Supplements on wooden spoons next to green vegetables and plants

Healthy skin starts from within.

The key to glowing skin is a healthy, balanced diet, a good exercise routine and plenty of sleep. 

However, if you're struggling to achieve the skin you desire, supplements can help. 

In this guide, we offer advice on the best supplements for healthy skin based on your skin type. So, whether you're looking for supplements to help you balance out your oily skin or to add much-needed moisture to dry skin, we're here to help. 

Table of contents: 

Which vitamin supplement is best for the skin?

How to improve skin health

What vitamin deficiency causes oily skin?

Which supplements are good for oily skin?

What vitamin deficiency causes extremely dry skin?

What is the best supplement for dry skin? 

Which supplement is best for rosacea?

Which supplement is best for acne?

Which vitamin supplement is best for the skin? 

Healthy fruit and veg next to some supplements

Five key vitamins, A, C, D, E and K, are essential for boosting and maintaining skin health. Here are the main reasons why you should add them to your diet or supplement them to up your daily intake.

Vitamin A  

Vitamin A, also known as retinol, helps to support the immune system, keeps the skin healthy and supports the lining of some body parts, such as the inside of the nose. It also helps to balance the skin's oil production and has some antioxidant properties. 

Naturally found in eggs, oily fish and most dairy products, your body can convert beta-carotene into red, green and yellow leafy vegetables and yellow fruits, such as apricots, into retinol. 

Retinol is a key skin-boosting factor utilised by the upper and lower levels of the skin to help prevent sun damage. It also disrupts the process that breaks down collagen and increases the speed at which skin heals itself, healing scrapes and cuts efficiently.

Vitamin C

Oranges next to vitamin C supplements

Found in many foods, including citrus fruits, peppers, strawberries, broccoli and spinach, Vitamin C is relatively easy to fit into your diet. Vitamin C is a super-vitamin with cancer-fighting properties and aids collagen production, which is vital to keeping your skin healthy. It also supports healing damaged skin, decreasing cell damage and increasing the skin's healing process. 

Bruising or bleeding of the gums can point to Vitamin C deficiency; if you notice these signs, consult a health professional for advice before upping your intake. 

Vitamin D 

Vitamin D is made naturally in the body when the skin absorbs sunlight; this causes cholesterol to convert to Vitamin D, which is then absorbed by the liver and kidneys and distributed throughout the body to create healthy cells and skin cells. 

Your body needs at least 10 minutes of sun exposure daily to get a healthy amount of Vitamin D from the sun. If you're worried about sun exposure, vitamin D can also be found in fortified foods, oranges, yoghurt and fish such as salmon, tuna and cod. 

Not only important for skin health, Vitamin D is vital for bone health and immune function, so if you're not getting enough, it's worth considering Vitamin D supplements

Vitamin E

Vitamin E plaque surrounded by foods containing it

The human body produces Vitamin E through sebum, an oily substance frequently omitted from the skin's pores. Equally, Vitamin E helps to counteract low sebum levels, which helps to keep the skin moisturised, preventing dryness and regulating retinol levels, which are essential for healthy skin.  

An antioxidant, Vitamin E works alongside Vitamin C to strengthen cell walls and help preserve skin health. It is also a great tool for working alongside Vitamin D, providing the skin with photoprotection, minimising the damage caused by the sun's UV rays. 

Because of this, Vitamin E is useful in preventing the skin from gaining dark spots and wrinkles.

Found in nuts, seeds, plant oils and wheat germ in cereal products, your body is efficient at storing unused Vitamin E, so it's not something you need to have in your diet every day. 

Vitamin E is also found in most multivitamins, so if you feel like you aren't getting enough of it from your diet, it's easy to supplement.

Vitamin K

Vitamin K is essential for blood clotting, healing skin and wounds, and healing bruises, thread veins, dark circles, and dark spots. It is also used to treat various skin conditions and helps speed up skin healing.

Vitamin K is essential and easily obtained from a healthy, balanced diet, found in most green, leafy vegetables such as kale, broccoli and spinach, and cereal grains and vegetable oils.

The liver stores Vitamin K, so although adults need 1 mcg per kilogram of their weight daily (55 micrograms for someone who weighs 55 kilograms), taking Vitamin K every single day is not vital.

Key points: 

  • Vitamins A, C, D, E and K all contain skin-boosting properties and should be included in your healthy balanced diet.

  • Vitamin A or retinol is a key skin-boosting factor.

  • Vitamin C has cancer-fighting properties and aids collagen production.

  • Vitamin D supports the development of new, healthy skin cells and immune function.

  • Vitamin K supports the healing of skin, wounds and bruises and helps reduce the appearance of thread veins, dark circles and dark spots. 

How to improve skin health

A close-up of healthy fats

Improving skin health happens from the inside out.

A healthy, balanced diet enriched with the vitamins already mentioned is key to helping your skin glow, retain moisture, and ultimately stay healthy. However, some lifestyle changes can help you to retain healthy, glowing skin:

  • Stay hydrated: Drinking your recommended daily amount of water and eating water-rich foods can help the skin retain moisture and look plump and healthy.

  • Sun protection: Wear sunscreen daily to protect you from the sun's harmful UVA and UVB rays. Avoid tanning beds and wear protective clothing, particularly when in the sun for extended periods. 

  • Stress management: Stress contributes to skin sensitivities and can trigger acne. Try to manage stress to prevent stress-related skin triggers.

  • Sleep management: A lack of sleep can cause the skin to become dry and dehydrated, can contribute to dark circles, redness and irritation, and cause breakouts and puffy circles. Try to prioritise seven to eight hours of relaxed sleep every evening to keep your skin looking healthy. 

  • Consider your skin type: Use products that have been formulated for your skin type, such as fragrance-free products if your skin is sensitive, or oil-free products for oily skin. A moisturiser that matches your skin type can help keep your skin feeling hydrated and restore it to its natural condition. Washing with gentle products can also help keep your skin looking its best. 

The benefits of collagen and antioxidants 

Collagen is a vital protein that provides elasticity and structure to the skin. As we age, the production of collagen in our bodies reduces, causing our skin to form lines, wrinkles and sag. 

Collagen supplements can help the skin maintain its youthful appearance by replenishing your diminishing collagen levels, helping improve skin health. Not only does this mean smoother and firmer skin, collagen can also help to support joints and the repair of tendons making them the perfect supplement to aid post-workout recovery. 

Antioxidants are also beneficial to the health of your skin, healing the body from the inside out. Whilst there are some antioxidant benefits from taking certain vitamins, prebiotics and digestive aids also offer antioxidant properties that can help control gut health, keeping your skin flawless. 

A healthy gut is essential for healthy skin. Prebiotics can help boost the healthy bacteria in your gut, balance your gut microbiome, reduce skin inflammation and improve many skin conditions such as acne and eczema. 

Key points: 

  • Multiple lifestyle factors can impact your skin's health.

  • Staying on top of stress, prioritising sleep, managing hydration and diet, wearing sun protection and considering products for your skin type can all help to improve your skin's health.

  • Collagen supplements support your skin's health and help to firm and smooth out skin for a youthful complexion. 

  • Antioxidants and good gut health are essential to healthy skin.

Now you know which vitamins, minerals and lifestyle factors contribute to healthy skin, here are some common skin problems alongside our top tips on the best supplements to help support your skin, to get it back to its best. 

Which vitamin deficiency causes oily skin? 

There are many, varied reasons as to why a person may have oily skin.

If oily skin results from a vitamin deficiency, it's usually down to a lack of vitamin B2 or riboflavin. However, this is rare in most Western countries.

Instead, oily skin is more likely a result of genetic factors, age, as our sebaceous glands produce less oil as we age, the humidity levels where we live, enlarged pores, overdoing your skincare routine, or using the wrong products for your skin type. 

What supplements are good for oily skin?

A close up of a woman's face with oily skin

If you're looking for vitamins and minerals to help combat oily skin, Vitamin B5, also known as pantothenic acid, helps to reduce oil production and strengthens the skin barrier. A Vitamin B complex, such as The Health Project Super-B, will help you stay on top of your vitamin B2 and B5 levels to keep your skin healthy. 

Omega-3 fatty acids, commonly found in oily fish such as salmon and fish oil supplements, are also known to help regulate oil production, prevent acne and maintain hydration. Their anti-inflammatory properties can also help soothe irritated skin. 

What vitamin deficiency causes extremely dry skin?

Excessively dry skin can be linked to a lack of vitamins A and D, but a lack of iron, zinc and niacin (vitamin B3) can also contribute to this. 

Particularly in the northern hemisphere, a reduction of sunlight makes it difficult to get enough vitamin D. Although it is available in foods such as salmon in small quantities, the body can't store it, so it's easy to become vitamin D deficient during the winter. Supplementing Vitamin D is a great way to restore balance during winter and keep your skin feeling healthy. 

What is the best supplement for dry skin?

A close up of a woman with dry, flaky skin

A combination of supplements can benefit dry skin. Omega-3 fatty acids can help improve skin hydration and reduce inflammation, vitamin E can protect the skin, and biotin, or vitamin B7, can help protect the skin and support its overall health. 

Hyaluronic acid in capsule form is known for holding up to a thousand times its weight in water. Often found paired with collagen supplements, as in Applied Nutrition Hair Skin & Nails 60 Caps, it provides extra hydration from within, whereas the collagen provides extra support for the skin's dermal layer and helps improve the skin's elasticity.

Supplementing zinc can also help aid skin repair and reduce flakiness. 

Which supplement is best for rosacea?

Rosacea is a common skin condition that causes visible blood vessels and redness. It most commonly affects the face but can also affect the eyes. Rosacea tends to flare up in cycles, and thankfully, supplements can help relieve it. 

A vitamin B complex is a good choice for supporting rosacea, as many B vitamins can help to ease it;

  • Vitamin B1 supports the immune system and can act as an antioxidant which protects against sun damage. 

  • Vitamin B3 or Niacinamide can help to strengthen the skin barrier, reduce inflammation and redness and calm pimples.

  • Vitamin B5 or Pantothenic acid can help to reduce oil production and strengthen the skin barrier. Vitamin B5 can also help reduce stress, a key factor when managing rosacea. 

  • Vitamin B6 supports the reduction of the widening of capillaries, which reduces redness.

Knowing what triggers your rosacea and learning and having a good supplement base to support and ease it can be great ways to keep it under control.

Which supplement is best for acne?

A man with acne looks at himself in the mirror

Acne-prone skin operates similarly to oily in that the skin's sebaceous glands can overproduce sebum, which can become caught and blocked in the pores with hair follicles and dead skin cells, causing inflammation and infection. 

Zinc, vitamin A and vitamin B3 are a good combination that works together to help regulate sebum production, reducing redness and promoting a clearer complexion. 

Shop wellbeing supplements at Discount Supplements 

Find all the supplements you need to support your skin by browsing our wellbeing range at Discount Supplements. Or, for more information and to browse our top-selling products, why not explore our Health And Wellbeing Goals hub?

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