Proper diet and targeted nutritional supplementation can mean the difference between healthy, supple skin and dry, scaly skin. A high-quality diet, rich in antioxidants, flavonoids, and essential fatty acids is optimal. However, because most Americans don’t eat the recommended five servings of fruits and vegetables daily, nor do they eat enough foods high in the correct balance of essential fatty acids, targeted supplementation is recommended.

How nutritional supplements can benefit your skin

Nutritional supplements can support healthy skin by:

  • Fighting the signs of aging from within*
  • Providing ceramides that increase skin hydration*
  • Offering essential nutrients that promote the synthesis of collagen and elastin*
  • Providing antioxidant activity that protects skin from free radical damage*
  • Nourishing the skin and helping to keep it hydrated*
  • Improving the integrity of skin, as well as hair and nails*
  • Optimizing immune function for skin repair*

Some of the best supplements for skin health

1. Collagen peptides

  • Enhance the health of skin, hair, and nails*
  • Promote skin hydration*
  • Maintain elasticity and strength of the skin*

Several studies show that collagen peptides are effective for promoting skin health.

A 2021 review compiled data from 19 studies on collagen and skin health. With more than 1,100 participants (ages 20-70), the authors concluded that supplementation with collagen peptides for 90 days improved skin hydration, elasticity, and wrinkles.1

Thorne’s Collagen Plus combines collagen with supportive nutrients and botanicals to provide comprehensive skin support.*

  • Collagen peptides are rich in the amino acids that nourish skin, hair, and nails.
  • Japanese white peach contains natural ceramides – which make up more than half of the outer layer of skin. A study of HydroPeach® – an extract of Japanese white peach containing 3% ceramides – found 20-30% less water loss in the skin and improved skin texture after 20 days.2 This addition of HydroPeach makes Collagen Plus an essential supplement for dry skin.*
  • A study of redcurrant/blackcurrant extract as the patented MitoHeal® found it improved wrinkle severity, skin coarseness, brown spots, and hair and nail quality in women ages 22-55.3  In a placebo-controlled trial of 40 adults (average age 45), MitoHeal resulted in self-reported improvement in skin quality as well as improvement based on expert assessment of before and after photos.4
  • Supplementation results might be visible in as soon as four weeks.*

2. Biotin

  • Biotin deficiency is associated with hair loss and scaly skin.
  • Biotin supplementation can improve brittle nails.*
  • Biotin-dependent carboxylase enzymes are necessary to metabolize fatty acids and support healthy skin.*

Several studies conclude that biotin improves fingernail strength.

In one clinical trial, 45 individuals with brittle fingernails were given 2.5 mg of biotin daily for up to seven months. Of the participants, 91% showed “definite improvement,” exhibiting firmer and harder nails after an average of 5.5 months.5 A Swiss study found a 25% increase in nail plate thickness in 22 of 35 individuals taking biotin.6

NOTICE: Evidence indicates that biotin can interfere with the results of some laboratory tests. If you are supplementing with biotin, then be sure to talk to your health-care practitioner prior to having your blood drawn for the laboratory test at issue.

3. Omega-3 and omega-6 essential fatty acids (EFAs)

  • Omega-3 fatty acids support optimal skin hydration.*
  • EPA and DHA help maintain a healthy balance of cytokines in the skin.*
  • Omega-3s can provide protection from damaging effects of the sun.*

Omega -3 fatty acids are among the essential supplements for dry skin. EPA and DHA improve the balance of inflammatory eicosanoids in the skin.*

Supplementation of 79 females for 12 weeks with EPA derived from fish oil shifted the balance of eicosanoids in the skin toward a less inflammatory species and protected the skin from the effects of UV exposure.7 Omega-3 fatty acids appear to protect the skin from the harmful effects of UV radiation via several mechanisms of action.*8 

4. Oligomeric proanthocyanadins (OPCs)

  • OPCs stabilize the cross-linkage of collagen in skin and connective tissue.*
  • OPCs decrease capillary permeability, which decreases bruising and “spider veins.”*
  • OPCs block the enzymes – elastase, collagenase, and hyaluronidase – that degrade connective tissue.*
  • OPCs help protect the skin from the damaging effects of air pollution and exposure to the sun.*

OPCs, found naturally in grape seed and skin, as well as French maritime pine bark (Pycnogenol®), apples, strawberries, blueberries, and chocolate, are high in antioxidant activity that can help mitigate the damaging effects of UV exposure.*

In a study of 21 healthy individuals, the shortest exposure to UV light that would produce a reddening of the skin was tested before exposure and after four weeks of daily OPC supplementation of 1.10 mg of OPCs per kg of body weight, and again after four weeks of daily OPC supplementation of 1.66 mg of OPCs per kg of body. OPCs significantly increased the exposure time that produced a reddening of the skin in a dose-dependent manner; i.e., the higher dose resulted in nearly doubling the exposure time needed for UV exposure to produce a reddening of the skin. The mechanism of action is believed to be inhibition of the protein complex known as nuclear factor-kappaB.9

Thorne’s Grape Seed Extract contains grape seed phytosome, which possesses significant antioxidant capacity.* An important mechanism of antioxidants is their ability to minimize free radical damage to the skin. In one study, 20 young-adult volunteers were given 300 mg of grape seed phytosome (Leucoselect® Phytosome; 95% OPCs) or a placebo daily for five days and then after a two-week washout period were crossed over to the other treatment. Total antioxidant capacity was significantly increased in the group after supplementation of the grape seed phytosome compared to the placebo.10

5. Vitamin C

  • Vitamin C (ascorbic acid) is essential for promoting a stable level of collagen.*
  • Bioflavonoids enhance the cross-linkage of collagen.*
  • Vitamin C and bioflavonoids provide antioxidant support that protects against free radical damage to the skin.*

One of the best vitamins for skin health is vitamin C, an essential antioxidant and collagen-supportive nutrient that helps protect the body from the effects of aging.*

Its antioxidant effects and role in collagen synthesis clearly designate vitamin C as an essential vitamin for skin health. Although vitamin C is found in high concentrations in both the dermis and epidermis, its level does decline with age.11 Exposure to UV light and environmental pollutants can also result in decline of vitamin C levels.12 Data from the U.S. National Health and Nutrition Examination Survey (NHANES) of more than 4,000 women, ages 40-79, identified those with the highest levels of vitamin C intake as being the least likely to have wrinkled or dry skin.13

6. Zinc

  • Zinc is essential for optimal skin repair after injuries.*
  • A deficiency of zinc can manifest as dry and rough skin.
  • Zinc is necessary for a healthy immune function, including in the skin.*

The skin has the third highest amount of zinc of the various organs in the body.14 Zinc is one of the most important supplements for skin repair.* Its role in skin healing is due to its beneficial effect on DNA synthesis and immune support. Low epidermal zinc concentrations have been noted in patients with various skin conditions, despite normal serum zinc levels.15

One study showed a multi-ingredient supplement protected the skin of men from visible signs of aging. A nutritional supplement containing grape seed extract, vitamin C, and zinc, in addition to tomato extract and a marine protein, was given to 47 men, ages 30-45, for six months. Objective measurement of ultrasound skin density, skin hydration, and acidity levels showed significant improvements, as did subjective photographic assessment.16

References

  1. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461.
  2. Koikeda T, Tokudome Y, Okayasu M, et al. Effects of peach (Prunus persica)-derived glucosylceramide on the human skin. Curr Med Chem 2017;17(1):56-70.
  3. Unpublished. Hausenblas H, Winters C, Hooper S. Efficacy of MitoHeal® supplementation on adults’ skin, hair, and nail quality: a randomized double-blind placebo-controlled pilot study. submitted to J Aesthet Dermatol.
  4. Hooper S, Hausenblas HA, Winters C. Efficacy of MitoHeal® supplementation on adult skin quality and patient satisfaction: a randomized, double-blind, placebo-controlled, pilot study. Clin Exp Dermatol. 2022;47(12):2269-2272.
  5. Floersheim G. Treatment of brittle fingernails with biotin. Z Hautkr 1989;64(1):41-48. [Article in German]
  6. Hochman L, Scher R, Meyerson M. Brittle nails: response to daily biotin supplementation. Cutis 1993;51(4):303-305.
  7. Pilkington S, Rhodes L, Al-Aasswad N, et al. Impact of EPA ingestion on COX- and LOX-mediated eicosanoid synthesis in skin with and without a pro-inflammatory UVR challenge – report of a randomized controlled study in humans. Mol Nutr Food Res 2014;58(3):580-590.
  8. Pilkington S, Watson R, Nicolaou A, Rhodes L. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Exp Dermatol 2011;20(7):537-543.
  9. Saliou C, Rimbach G, Moini H, et al. Solar ultraviolet-induced erythema in human skin and nuclear factor-kappa-B-dependent gene expression in keratinocytes are modulated by a French maritime pine bark extract. Free Radic Biol Med 2001;30:154-160.
  10. Nuttall S, Kendall M, Bombardelli E, Morazzoni P. An evaluation of the antioxidant activity of a standardized grape seed extract – Leucoselect. J Clin Pharm Ther 1998;23(5):385-389.
  11. Rhie G, Shin M, Seo J, et al. Aging- and photoaging-dependent changes of enzymic and nonenzymic antioxidants in the epidermis and dermis of human skin in vivo. J Invest Dermatol 2001;117:1212-1217.
  12. Podda M, Traber M, Weber C, et al. UV-irradiation depletes antioxidants and causes oxidative damage in a model of human skin. Free Radic Biol Med 1998;24:55-65.
  13. Cosgrove M, Franco O, Granger S, et al. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr 2007;86(4):1225-1231.
  14. Ogawa Y, Kawamura T, Shimada S. Zinc and skin biology. Arch Biochem Biophys 2016;611:113-119.
  15. Michaëlsson G, Ljunghall K. Patients with . . . low epidermal zinc concentrations. Acta Derm Venereol 1990;70(4):304-308.
  16. Costa A, Pegas Pereira E, Assumpção E, et al. Assessment of clinical effects and safety of an oral supplement based on marine protein, vitamin C, grape seed extract, zinc, and tomato extract in the improvement of visible signs of skin aging in men. Clin Cosmet Investig Dermatol 2015;8:319-328.