Are you frustrated with cracked lips, dry and wrinkly skin or dull hair?A supplement could be your answer. The below-mentioned nutrients have the power to regenerate your skin and give you younger looking skin, shinier strands, and stronger nails. Just check with your doctor before you add any of these supplements to your diet.
How Does Your Skin Work?
Your skin’s regenerative capacity is critical because it acts as a protective barrier between your internal organs and the outside world. Throughout your life, your skin will constantly change for better or worse. In fact, your skin will regenerate every twenty-sevendays. Regular skin care is essential to maintain the health and vitality of this organ.
Stratum Corneum. This layer contains the outer dead skin cells that exist in the epidermis. Using facial scrubs and other skin products will remove or thin this layer.
Epidermis. It is the outer layer of your skin. It is the most delicate layer and protects you from the harsh environment. It contains keratinocytes, melanocytes, and Langerhans cells.
The epidermis has four layers:
- Stratum germinativum
- Stratum spinosum
- Stratum granulosum
- And stratum lucidum
Dermis. The dermis is the layer responsible for wrinkles. It consists of blood vessels, hair follicles, and oil glands. Collagen and elastin which provide support and elasticity to your skin are present here.The dermis contains fibroblasts which synthesize collagen and elastin.
Subcutis. Subcutis is your skin’s fatty layer, reduction of tissue in this layer causes your skin to wrinkle and sag.
Collagen. Collagen is the fountain of youth because your skin is made up of 75 percent of this protein.
Elastin. Elastin is responsible for giving support and structure to your skin and organs. Reduced levels of elastin cause your skin to wrinkle and sag.
Keratin. Keratin is the strongest protein which is dominant in your hair and nails. It gives rigidity to your skin.
Oral Vitamins that Boost Skin Regeneration
Vitamin C. An antioxidant that plays a significant role in the manufacture of collagen- a protein which helps your skin renew itself.
Researchers at the University of Leicester and Institute for Molecular and Cellular Biology in Portugal have found that vitamin C may enhance wound healing, by stimulating the fibroblasts to divide.They even promote the migration of fibroblasts into the wounded area.
Vitamin C increases the capacity of your fibroblasts to repair potentially mutagenic DNA lesions. It protects against ultraviolet damage from the sun and reduces wrinkles caused by aging.
Vitamin E. Present in large amounts in the outer layer of your skin called the epidermis. This vitamin is essential for healthy skin and eyes and high immunity. It assists skin regeneration by improving skin texture, moisture, softness and protects your cell membranes from free radical damage.
Vitamin E helps to regulate retinol or vitamin A stores in your body. Studies have shown the established benefits of vitamin Eare in people are deficient in this vitamin. If you suffer from digestive problems, cystic fibrosis and if you are on a very low-fat diet then you may suffer from vitamin E deficiency.
Vitamin A. Helps in the generation of healthy skin cells. If you supplement this vitamin, it will promote wound healing and the formation of the scar tissue. Your body needs vitamin A for the maintenance and regeneration of epithelial cells.
Vitamin A strengthens theimmune system and helps the healing process by reducing inflammation. It is required to form glycoproteins a combination of sugar and proteins which help the cells to bind together to form soft tissues. Vitamin A fights acne, wrinkles and produces more collagen.
Vitamin K. Fights skin conditions such as stretch marks, spider veins, scars, dark spots and stubborn circles under your eyes. You need between 90- 120 ug per day. Vitamin K1, vitamin K2, and vitamin K3 are the three types of vitamins. Out of which, vitamin K2 called the menaquinone is the best.
The bacteria that line your gastrointestinal tract produces this vitamin, and it goes straight to your blood vessel walls, bones and tissues. You can increase your K2 content by including more fermented foods in your diet. The food highest in natural K2 is a form of fermented soybeans consumed in Asia.
Vitamins B Complex
- Thiamine (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin( vitamin B3)
- Pantothenic acid(vitamin B5)
- Pyridoxine(vitamin B6)
- Biotin(vitamin B7)
- Inositol(vitamin B8)
- Folic acid(vitamin B9)
- Cobalamin(vitamin B12)
These are all the various forms of vitamin B. A deficiency in this vitamin can lead to acne, cracked lips, and sensitivity to light, wrinkles, dryness, rashes and an uneven skin tone. Vitamin B will improve the balance, texture, and moisture retention of your skin.
This vitamin heals damaged complexion when taken internally and also by topical application. Since all types of vitamin B are water soluble, your body will naturally excrete any unused vitamin B. For optimal skin health focus more on B6 pyridoxine which is essential for beautiful skin. Include more of probiotics in your diet and eat lightly cooked egg yolks.
Selenium. A crucial player when it comes to slowing down of aging. It neutralizes free radicals and other skin damaging compounds before they can lead to wrinkles. It works along with vitamin E to safeguard your cell membranes.
Selenium bolsters your body’s army of white blood cells and increases your immunity. It helps thwart the production of inflammatory cytokines molecules that buildup in your body and harm healthy skin.Selenium sulfide fights the yeast that causes dandruff. The RDA of selenium daily for men and women is 55mcg.
Copper. Plays a significant role in maintaining healthy skin. It helps to develop collagen and elastin which maintains the strength of your skin. Copper promotes the production of your skin plumping hyaluronic acid. It helps heal and hydrate your skin and has antibacterial and antifungal properties.
Copper along with iron plays asignificant role in supplying oxygenated blood to your skin. It helps regulate the function of lysyl oxidase an enzyme needed for thecreation of collagen in bones and connective tissues.
Zinc. A trace mineral and found in every single cell in your body. The mineral lessens the formation of free radicals and protects your skin’s lipids and fibroblasts. Zinc helps in healing and rejuvenating your skin.
Even your intact skin relies on zinc for new cell production and the function of cell membranes. Zinc boosts immune function and helps control the inflammatory response of acne flare-ups. Men need about 11mg per day, while women need about 8mg.
Alpha Lipoic Acid. An essential antioxidant that prevents aging and skin inflammation. It is essential for
- Energy production in your cells
- Regeneration of vitamins C and E
- Reduction of cellular inflammation
- Inhibiting the action of the transcription factor NF-kB
- Stimulation of AP-1 which helps remodel collagen
- Protects your skin from free radical inflammation
DMAE. Short form of dimethylaminoethanol which reduces the buildup of lipofuscin deposits inside the cell. Lipofuscin consists of aggregated chunks of molecular waste which contribute to the aging process. The DMAE nutrients help to tighten your skin and keeps it young.
Hyaluronic Acid. HA replenishes moisture to your skin and makes it look younger and supple. It revitalizes your skin’s outer layers making it look softer, smoother, hydrated and glowing. This acid attracts moisture from the surrounding air and improves your skin’s hydration levels. Researchers found that application of HA provides improvements in facial contours and volumes. It reduces sagging skin, increases lip volume and decreases wrinkle depth.
Essential Fatty Acids. The essential fatty acids like omega 3’s and omega 6’s are the building blocks of your healthy cell membranes. These healthy fats help produce your skin’s natural oil barrier. They enhance your skin’s hydration making it look plumper and younger looking. Your skin may be inflamed, dry and prone to whiteheads and blackheads if you are deficient in these healthy fats. Essential fatty acids diminish the inflammation associated with acne.
Coenzyme Q10. Also known as ubiquinone, is naturally produced by your body. It is said to be one of the most important biomarkers of aging because its decline correlates with the aging process. It acts as a strong antioxidant and neutralizes free radicals.
Italian researchers say that oral supplements and topical application of Coenzyme Q10 produce higher levels of this antioxidant within the skin. The study, published in “FOOD Style” magazine, says oral supplement of CoQ10 equivalent to 60 mg per day reduced wrinkle area by 33 percent, wrinkle volume by 38 percent and wrinkle depth by 7 percent.
Vitamin P. More commonly known as bioflavonoids. Flavonoids are powerful antioxidants that scavenge the harmful radicals. The free radicals damage your cells and alter your genetic DNA. This action, in turn, accelerates the aging process and leads to many diseases.
There are over 4000 flavonoids out of which around 100 are found to be beneficial to humans. Proanthocyanidin family are the most relevant to the anti-aging effects of skin. They protect collagen by blocking collagenase a collagen-destroying enzyme. They strengthen your blood vessels and helps oxygenate your cells.
Chlorella. Studies say that Chlorella, a blue-green alga which is rich in aminoacids and antioxidants enhance the beauty of your skin. Chlorella is rich in vitamin C, protein, omega three fatty acids, iron, calcium, and fiber. Consuming chlorella may help you get an adequate amount of these nutrients that makes your skin glow with good health.
According to Personal Care Magazine, clinical tests show that a 1 percent concentration of dermochlorella increased skin’s firmness and tone after using it for 84 days. The antioxidants in Chlorella protect skin cells from accelerated aging caused by free radicals and sun damage.
Chlorophyll. A pigment present in green plants. It’s an excellent source of vitamins A, C, E and K. Oral supplementation is effective in obtaining chlorophyll for your body as it does not survive digestion long enough for absorption.
Chlorophyll has a molecular structure similar to that of hemoglobin but has magnesium as its center atom. Magnesium is essential for oxygenating your skin cells and is necessary for the synthesis of vitamin C, a crucial skin vitamin. Chlorophyll help combat blemishes is a wound healer and a wrinkle repressor.
Gamma Linoleic Acid. Beautiful skin needs a very special essential fatty acid called the gamma linoleic acid. The first warning sign of GLA deficiency is cradle cap in infants which signifies that mom was deficient in GLA. Gamma linoleic acid boosts your skin’s hydration levels, reduces inflammation and gives you a glowing skin.
GLA makes your skin dewy, luminescent and radiant. When your menstrual cycles have stopped your body cannot produce GLA, so it is wise to supplement your diet with GLA to make your skin look younger.
Lycopene. Lycopene is a carotenoid phytonutrient that has amazing antioxidant properties. It is effective in reducing the damage caused to your skin by UV-A and UV-B exposure. Lycopene is converted to retinol by your body and reduces the effects of aging because it enhances the production of collagen and melatonin, which are essential for overall skin health.
Iron. Dark circles and pale skin are the results of iron deficiency. A healthy dose of iron-rich foods or iron supplements to your daily diet gives your skin a healthy glow. Iron steps up the process of wound healing and fights hair loss. It significantly improves your nail health.
There are many issues that you should be aware while choosing supplements. If you’re taking any prescription drugs, it is essential to check with your doctor before taking supplements. Many commercial brands of supplements contain fillers that may have harmful health effects. So it would be in your best interest to read the labels before you make your purchase.
Supplements are meant to be a part of an overall program of healthy eating, exercise and stress reduction that will help with your overall wellness in due time. So having unrealistic expectations or expecting overnight results will lead to disappointment. While taking supplements, a small dose would be beneficial for you, taking mega doses will be dangerous for your health.
A healthy vitamin rich diet with a balanced approach to taking vitamins and other supplements is a good thing.Proper nutrients along with a great skin care routine, sleep, exercise, and optimism will greatly enhance the health of your skin.