Which-skin-supplements-really-work
Email & Password
Not a member? .
09
Jan
2018
Which Skin Supplements Really Work?
Dr is an award-winning Cosmetic Doctor and GP with a special interest in and nutrition.
The spent over £670 million on dietary vitamins and in 2014 so Brits clearly .
But do they really work or can we get all of the nutrients we need for great skin from a well-balanced diet? I will endeavour to answer these questions in this blog and address how certain can benefit your skin and give you a metabolic tune-up.
A Bit of the Science
All cells in our bodies need a few vital things to survive: Oxygen, glucose, water, amino acids, nutrients, a blood supply and a waste removal process.
Without oxygen, nutrients, and a waste removal process cells do not survive. and minerals form part of the cell’s vital nutrients and allow cells to function, communicate, create (calcium for bone), act as co-factors, help membranes (magnesium), stabilise DNA ( & zinc), act as (selenium) and help fortify (Vit C & Vit A). Without nutrients, cells cannot function properly and begin to decline. Vitamins and are vital for cells to function optimally.
But can we get them all through a diet or do we need to ?
In a perfect world, no one would need to use supplements. But the modern world we live in is far from . is fast-paced, and on the run. The and of foods has left them of and the toxins and that we are exposed to every day have meant that we are and our tissues are being by such as free radical oxidization. Add to this the that many of us live with, and the poor nutritional choices that we make and it's no that many of us may choose to super-boost our health with .
Here’s Why
A balanced, healthy low sugar, low carbohydrate diet is important for overall wellbeing.
However, what most people don’t realise is that the in modern-day foods has diminished significantly.
The soil we use to grow our crops is nutrient depleted due to its high turnover, plants are with chemicals and so they no longer have to themselves, and and are artificially fattened, given hormones, and cooped up without the to on .
Then there is the refinement process. Foods are so now that lots of are lost en route. Ironically many foods nowadays are ‘enriched’ because they are so impoverished.
‘Fresh’ fruits and often spend weeks on ships and in cargo coming to us, each day losing their vital nutrients. Then the way we cook our foods often blasts away the final bit of nourishment. For example, if you were to boil your for 10 minutes you are better off the juice left in the saucepan than you are eating the veg.
Scary isn’t it?!
Add to this the hectic, that we all lead with & (or excess drinking) and exposure, and it's easy all of a sudden to see that most people will have one or more vitamin, mineral, or omega deficiency.
I am a in the benefit of supplements when taken intelligently and with scientific understanding. They are hugely important to our inner system and are essential for function.
Wherever possible it is always best to get your nutrients from the foods that you eat but if you can't then supplements are the next best option. Micronutrients help protect, and strengthen us from within. In terms of the skin, they are a fundamental part of healthy, active and luminous skin.
The skin is a of the state of our health because it is often the last place to get . This means that your the health (or otherwise) of your inner body and all skin conditions, from psoriasis to and ageing, are the of what is going on inside the body.
Modern, western lifestyles can leave many people short of basic nutrients so can be an effective way of ensuring all the basic, raw requirements of your cells are being met on a .
Every vitamin, mineral, and fatty acid has different for the skin. I’ve broken it down to give you an on what does what for your skin:
C
Somewhere along the of evolution humans (along with guinea pigs & fruit bats) lost their ability to make Vitamin C.
It, therefore, needs to be taken daily and sufficiently in the diet. C is the golden child of vitamins and the one we know the best.
It is a key vitamin for and skin health because It works as an antioxidant to radicals and is also needed for healthy collagen. C helps simultaneously reduce the damage caused by sunlight, smoke, and .
Its are too: it’s for good immune function, protection, cardiac health, blood pressure stabilisation, and cancer prevention.
Vitamin C is one of the safest and most effective supplements you can take. Did you 20% of the population is C deficient? If you are stressed, ill, or doing lots of work/travel then boosting your C will add to your stamina, performance, and .
Vitamin C is a water-soluble vitamin so any will be excreted in the urine. Daily consumption of C in the diet is a must. Foods rich in Vitamin C are kiwis, citrus fruits, grapes, and capsicums. If you can't consume enough C then a can help and ensure that your intake is being met. Poor Vitamin C levels will result in dry skin, dry hair, easy bruising, healing and function.
I advise a daily intake of up to at least 500mg per day of Vitamin C in (up to 2g). This is above the NRV but remember NRV’s are set as the minimum requirement to prevent disease. They are not set at the optimal level to maintain and which is why it is to consume levels above the NRV. This is not the case for all vitamins but is certainly the case for Vitamin C.
VITAMIN D
Vitamin D is one of the most important supplements to take. Basically, if you don’t live near the equator you will not be getting enough. Also known as the sunshine vitamin, D aids calcium and helps with skin problems such as psoriasis. It’s also another vitamin that enhances collagen and .
Vitamin D exists in very few foods and is mainly in the presence of sunlight. 60% of people in the UK are Vitamin D deficient during the long winter months so a supplement is hugely beneficial. D is also cardio-protective, anti-inflammatory and against degenerative disease and cancer. Public Health England has advised that all UK-based adults and take a daily Vitamin D supplement, at least during the winter months (September to April).
Most Doctors nowadays agree that NRV levels of D are hopelessly low and suggest in higher doses e.g 1000 – 4000IU per day. The best time to take Vitamin D is in the morning and the best form to take is D3 because it is the most form.
VITAMIN E
Research shows that Vitamin E works, rather like Vitamin C, to reduce the of the sun on the skin through its potent antioxidant action. Recent studies have shown that taking 400IU of Vitamin E reduced the risk of sun damage and the production of . Foods rich in Vitamin E are avocado, brazil nuts and oily fish.
A
Vitamin A works to and bone development, vision, reproduction and the development and of skin tissue. If your Vitamin A levels are low you will see it in your skin – it will be dry and flaky. Optimising Vitamin A can have a huge on the skin. A is so can be stored in the body and can accumulate. It is important to not take too much Vitamin A over a long period of time. Take it with meals because it is fat-soluble.
Topical Vitamin A can also be applied to the skin with great benefit. It is often used to treat acne and acne and it is also associated with the reduction of fine . It is the wonder of and anti-ageing. It is often found in by the name of . The form is called Retin A or and is only available on . A can make you so make sure you use a daily .
BIOTIN
Biotin (B7) is the single most important B for the skin. Biotin forms the basis of skin, nail and hair cells and (even mild) can cause dermatitis and . Bananas, eggs and rice all contain biotin. Biotin is a water-soluble vitamin so it's very to take too much as any excess will be excreted in the urine. I recommend a daily intake of at least 50mcg of Biotin.
VITAMIN B COMPLEX
I recommend Vitamin B (the 8 B’s) to my patients when they have acne. B can help eliminate bacteria in acne and helps to out . Vitamin B can also cause acne so making sure your enough Vitamin B can help prevent and treat acne. Vitamin B’s can also help those Dermapen Microneedling with ÜBER Pro Peel because they help gland .
SELENIUM
Selenium is a that can and (redness) of the skin by limiting free radical damage. The amount of Selenium in foods is reliant on the soil that plants are grown in and these days this is very . Selenium is also a good for acne sufferers to . It is found in meats, wholegrain cereals, garlic, eggs and seafood. 26% of UK men & boys are and 45% of UK women & girls are . Anyone on a strict diet eg. gluten-free or vegan/vegetarian may not get enough . A supplement can easily correct this.
ZINC
Zinc is an associated with clearer skin and the of acne. the skin by reducing oil production. It is a cofactor for over 300 cellular processes. It and aids skin healing and repair. There are no body stores of zinc so it needs to be taken daily in the diet or as a . Ideal food sources are oysters, lean meat and . It is an ideal mineral to take as a if you eat meat infrequently or are or vegan.
Omega 3
Omega 3 is an fatty acid that helps maintain membranes and is excellent for good brain, heart, and skin . In particular, it helps dry/inflamed skin conditions such as eczema and as it helps repair the skin’s barrier function. It is an essential fatty acid. This means that we need to take in our diet daily as the body cannot make it.
77% of UK adults are in Omega 3 and would benefit from an Omega supplement or eating more oily fish such as mackerel, sardines, and anchovies. In the USA Omega 3 is thought to be the 7th cause of death and accounts for 100,000 preventable deaths per year.
There is now compelling evidence that Omega supplements are one of the single most important supplements we can take. I to my patients to try and take at least 500mg of Omega 3 fish oil a day. If you are then the best alternative is flaxseed oil and linseed oil or you could try an Omega 3 from algae. Take with meals for best absorption.
ACID
Hyaluronic acid is made by the body but it's not a or mineral. In the skin, it sits collagen and elastin and works to keep the skin and . As we age our hyaluronic acid levels decline and as a consequence, our skin loses its to retain . Hyaluronic acid is the ultimate humectant and can hold up to 1000 times its weight in water. Many lines include it in their range because it's such a powerful skin hydrator.
But it can also be found in supplement form and I think this is going to be one of the BIG supplements of the future. I am hoping more research gets done to prove its efficacy but I can tell you from my clinical that my patients, once they start on this, never want to stop.
COLLAGEN
When collagen supplements came onto the market most of us took a slightly jaundiced view. However, embraced collagen supplements and drinks and since then a whole host of evidence seems to have in favour of them. Collagen is a protein that declines gradually as we age.
In fact, 75% of our skin is made up of collagen and it starts to decline from our mid to late 20s. So it's a big deal if we can use to help support the skin’s .
It is that we lose about 1-1.5% of our per year, which means by the age of 30 we have lost about 15%, and by the age of 40 about 40%.
The best supplement to take is marine collagen from fish scales. Fish have the best bioavailability due to their smaller particle size compared to other animal . have shown that the skin from taking marine collagen include improved skin elasticity, improved retention, collagen production, prevention of lines and and improved skin (Open Journal, 2015).
In another study published in 2015 in The Journal of Cosmetic Dermatology, oral collagen supplementation was found to significantly the hallmarks of skin ageing. It was found to skin hydration after 8 weeks of intake, collagen density in the dermis significantly and reduce the fragmentation of the dermal network after 4 weeks of oral . In the study, all persisted after 12 weeks (J Cosmet . 2015 Dec;14(4): . doi: 10.1111/jocd.12174. Epub 2015 Sep 12).
CONCLUSION
Optimal micronutrition is vital for healthy, skin.
Your skin is a of what is going on inside your body and will reflect your status. and minerals travel to all the major organs (e.g., brain and heart) and get to the skin only once everywhere else have been nourished. As a consequence, the skin can sometimes suffer from deficiency.
Whenever I see in the clinic with skin problems I advise them to their vitamin, mineral, and Omega intake and to cut out dairy, gluten and other common food . For anyone serious about and skin health the skin from within is a very powerful approach.
to always use Supplements intelligently and use brands that are manufactured to GMP standards. Always consult your doctor before supplements, especially if you have any conditions (active or past) or if you are pregnant or .
ZENii is skincare, vitamin, and wellness range that uses the finest quality ingredients. All and supplements have been designed by leading doctors, nutritionists, and skincare experts and are manufactured in the UK using GMP .
If you want to read more, the experts at Consulting Room really know what they're about and have put together some ,, , , , , and just for you.
If you have more questions, you can use the , , , , , and questions to talk to our panel of trained experts.
If you're keen to get started with acne right away then you're in luck - those clever folks also have a list of trusted, accredited , , , , , and clinics in your area.
Read it? Loved it? Want to share it?
More great blogs our experts wrote for you...
16
Jun
2026
UK acne spend nearly £1,000 a year before seeing a specialist. Here's the market data, NHS reality, and most people don't know exist.
11
Jun
2026
how polynucleotides can improve dark circles, hollows, fine lines and eyes. Learn benefits, results, costs, risks and whether are better than tear trough filler.
10
Jun
2026
What is and should you use it? Discover the benefits of retinol for wrinkles, acne and pigmentation, how it works, side effects, and expert tips for beginners.
Hey, wait!
Before you go.....
Let's stay in touch, pop your details here and we'll send our editor's hand-picked updates on your fave subjects.
Industry
.com™ Ltd
All information contained within this site is researched and for accuracy of content. Please note that for prospective purchasers of aesthetic treatments, information and provided does not substitute an with an experienced .
