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Essential Vitamins and Minerals for Healthy Skin March 5, 0 Comments. The Best Vitamins and Minerals for Healthy Skin: Vitamin C Vitamin C is a powerful antioxidant with the ability to shield the skin from a number of environmental pollutants and free radicals.

MUST READ: Sun Protection Essentials: Choosing the Right SPF and Maintaining Healthy Sun Habits. MUST READ: 4 Reasons Drinking Carrot Juice Everyday Will Change Your Life. Read These Before You Go Michalak M, Pierzak M, Kręcisz B, Suliga E. Bioactive compounds for skin health: a review.

doi: Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral collagen supplementation: a systematic review of dermatological applications.

J Drugs Dermatol. PMID: Pullar JM, Carr AC, Vissers MCM. The roles of vitamin c in skin health. Department of Agriculture. FoodData Central. Beef liver, braised. Pessemier BD, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C.

Gut—skin axis: current knowledge of the interrelationship between microbial dysbiosis and skin conditions. Habibi F, Ramezanian A, Guillén F, Castillo S, Serrano M, Valero D. Changes in bioactive compounds, antioxidant activity, and nutritional quality of blood orange cultivars at different storage temperatures.

Antioxidants Basel. National Institutes of Health. Vitamin E. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma amino acid concentrations after the ingestion of dairy and collagen proteins, in healthy active males. Front Nutr. de Waure C, Quaranta G, Gualano MR, et al.

Systematic review of studies investigating the association between dietary habits and cutaneous malignant melanoma. Public Health. Bocheva G, Slominski RM, Slominski AT. The impact of vitamin d on skin aging. Umar M, Sastry KS, Al Ali F, Al-Khulaifi M, Wang E, Chouchane AI. Vitamin d and the pathophysiology of inflammatory skin diseases.

Skin Pharmacol Physiol. Sawada Y, Saito-Sasaki N, Nakamura M. Ome ga 3 fatty acid and skin diseases. Front Immunol. Choi JW, Kwon SH, Huh CH, Park KC, Youn SW. The influences of skin visco-elasticity, hydration level and aging on the formation of wrinkles: a comprehensive and objective approach.

Skin Res Technol. Manivannan A, Lee ES, Han K, Lee HE, Kim DS. Versatile nutraceutical potentials of watermelon—a modest fruit loaded with pharmaceutically valuable phytochemicals. Kelley DS, Adkins Y, Laugero KD.

A review of the health benefits of cherries. Lyons AB, Moy L, Moy R, Tung R. Circadian rhythm and the skin: a review of the literature. J Clin Aesthet Dermatol. Imran M, Ghorat F, Ul-Haq I, et al. Lycopene as a natural antioxidant used to prevent human health disorders.

Zhang X, Zhou Q, Qi Y, et al. The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials.

Crit Rev Food Sci Nutr. Published online January 6, Al-Atif H. Collagen supplements for aging and wrinkles: a paradigm shift in the fields of dermatology and cosmetics. Dermatol Pract Concept. Use limited data to select advertising. Create profiles for personalised advertising.

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This protein is a major component of hair, skin, and nails. Biotin, is often included in topical skincare products and hair care supplements. When applied topically, biotin may help improve skin hydration and increase the production of ceramides — lipids that help maintain the skin barrier.

It also helps reduce inflammation and improve the appearance of fine lines and wrinkles. In addition to topical application, you can take biotin orally as a supplement or through dietary sources such as eggs, nuts, and leafy green vegetables. Also known as vitamin B3, niacin is a water-soluble vitamin that improves skin barrier function.

It helps strengthen the skin barrier by promoting the production of ceramides , essential lipids that help keep the skin hydrated and protected.

Niacin also brightens the skin, as it can reduce the appearance of hyperpigmentation, skin tags , and age spots. It does this by inhibiting the transfer of pigment to skin cells, which helps to even out skin tone and improve overall radiance. It also helps reduce inflammation and redness in the skin by blocking the production of inflammatory mediators and promoting the release of anti-inflammatory compounds.

Pantothenic acid can help keep the skin moisturised and prevent dryness and flakiness by supporting sebum production. It also has anti-inflammatory properties that can help reduce redness and skin irritation. This property makes it a useful ingredient in skincare products for people with sensitive or acne-prone skin.

Zinc is involved in many cellular processes, including protein synthesis and cell division, which are crucial for skin repair and growth. It also has anti-inflammatory and antioxidant properties, which can help to reduce skin inflammation and damage caused by free radicals.

Zinc deficiency can lead to various skin problems, such as acne, eczema, and psoriasis. Therefore, ensuring an adequate zinc intake through diet or supplements is essential for maintaining healthy skin.

Copper is a critical component of collagen, a protein that gives skin its strength and elasticity. Copper has antioxidant properties that can help to protect skin cells from damage caused by free radicals.

It stimulates the production of elastin, another protein that keeps skin firm and supple. Copper deficiency can lead to dry, dull, and sagging skin. So, including copper-rich foods in your diet, such as shellfish, nuts, and seeds, can help to promote healthy and beautiful skin.

Selenium is an antioxidant, protecting skin cells from damage caused by free radicals and inflammation. Selenium also helps boost the immune system, which is essential for fighting off infections that can harm the skin.

Adequate selenium intake may help to prevent acne, wrinkles, and skin cancer, and promote overall skin health. Good dietary sources of selenium include Brazil nuts, seafood, poultry, and whole grains. Iron helps improve skin strength and elasticity through the production of collagen.

Iron also plays a role in oxygenating skin cells, promoting healthy blood flow, and preventing anaemia , which can lead to pale and dull-looking skin. You can get iron through a balanced diet that includes red meat, poultry, seafood, beans, and leafy green vegetables to maintain healthy skin.

It has been shown to have anti-inflammatory properties, making it helpful in treating skin conditions such as eczema and psoriasis. Additionally, magnesium can help protect the skin from sun damage, leading to premature ageing and skin cancer. Manganese has antioxidant properties that protect your skin from damage caused by free radicals.

It also aids in wound healing, protects from UV radiation, and has anti-inflammatory properties that may help reduce acne. Omega-3 fatty acids can help reduce inflammation, prevent premature ageing, and improve skin hydration and texture. Omega-3s can also help protect the skin from damage caused by UV radiation and environmental stressors like harsh weather conditions.

Eating a diet rich in omega-3s, such as fatty fish, chia seeds, and flaxseeds, or taking supplements can help to support healthy, radiant skin. Micronutrients are essential nutrients our body needs in small amounts to function correctly, including supporting healthy skin.

Here are some tips to help protect your skin with micronutrients: Eat a well-balanced diet: A balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats can provide your body with the necessary micronutrients. To support healthy skin, consume foods rich in vitamins A, C, D, and E, zinc, selenium, and omega-3 fatty acids.

Incorporate antioxidant-rich foods: Antioxidants like vitamin C, vitamin E, and selenium can help protect the skin from environmental stressors like pollution and UV rays that can damage the skin.

Foods such as berries, citrus fruits, nuts, seeds, and leafy greens are good sources of antioxidants and other micronutrients for skin. Limit processed foods and sugar: Consuming processed foods and sugary drinks can contribute to inflammation and oxidative stress, negatively impacting skin health.

When we lack micronutrients, our skin can suffer. For example, a lack of vitamin C can lead to scurvy , a condition that causes skin rash, bleeding gums, and joint pain. A lack of vitamin A can result in dry, rough skin, while a zinc deficiency can cause acne and slow wound healing.

Inadequate intake of omega-3 fatty acids can contribute to dry, itchy skin. Our skin undergoes various changes as we age, and caring for it may require more attention than before. Melanin pigments in the epidermis protect you against ultraviolet light, like UV radiation from the sun.

The epidermis and dermis basically encompass what we know as the skin. Your skin also contains blood vessels, sweat glands, and nerves.

Nutrition is a key factor in the performance of your skin, as it gives your skin the ability to protect itself and the inner workings of your body.

Minerals, particularly trace minerals, are very involved in the various protective properties of your skin. Trace minerals have been shown to be essential in fighting the damages of excessive sun exposure, wrinkles, and maintaining the moisture in your skin. There are many studies about the impact of trace minerals on the condition of the skin.

Manganese, zinc, copper, boron, and selenium have been shown to have an impact on the skin. Other nutrients such as glucosamine and creatine appear to be important as well.

In the following summaries of published research studies, you will find valuable information on the role micronutrients play in helping your skin stay healthy and age gracefully. Antioxidants play a critical role in keeping your skin healthy. Antioxidants protect your cells against damage; antioxidants are nutrients that work in the body to help keep cells healthy by preventing oxidative cell damage.

The antioxidant benefits of vitamin C and E are well known, but the importance of the trace mineral zinc is often overlooked. In the skin, zinc is 5 to 7 times more concentrated in the epidermis the outermost layers than the deeper levels of the dermis.

There is abundant evidence showing the antioxidant role of the zinc. Topical zinc, as an ingredient in sun screen products, has been shown to provide antioxidant protection for the skin.

Zinc also influences the production of metallothionein—small proteins that play a critical role in cellular detoxification. L-arginine is an amino acid commonly sold in supplement form and obtained naturally in the human diet.

Foods rich in L-arginine include plant and animal proteins such as dairy products, meat, poultry, fish, and nuts. Necessary for the production of protein, L-arginine also helps rid the body of ammonia a waste product and stimulates the release of insulin.

In this study see References at end of section when skin cells were incubated in cultures with differing concentrations of L-arginine and manganese, it resulted in an increase in the skin cell urea natural moisturizer production. This research also demonstrated that the L-arginine and manganese concentrations did not inhibit skin cell functions.

The researchers also found that applying L-arginine topically, alone, or in combination with manganese increased the skin cell production of urea, and therefore can be used as an effective therapy for dry skin and may be tolerated better by the skin over traditional urea therapies.

Changes in collagen and elasticity are evident in aging skin with the appearance of fine lines and wrinkles. In this study see References at end of section an oral supplement containing glucosamine, amino acids, minerals, and other antioxidants was administered in a randomized, controlled study on 53 female volunteers.

There were no visible changes to the skin of the women who were given a placebo. There were no significant changes in the skin hydration in either group of women.

The researchers concluded that the use of this oral supplement containing glucosamine, minerals, and antioxidants improved the appearance of visible wrinkles and fine lines in aging skin.

Mitochondria are powerhouses of the human cell that convert stored sugars and fats into energy. A detrimental change in the mitochondrial function caused by a decline in the energy supplied to your cells is a major cause of skin aging. UV damage from the sun and other factors lead to oxidative damage to skin cells over time, causing a decline in the mitochondrial function, leading to skin aging.

Oxidative damage occurs when oxygen interacts with cells of any type—the cells lining your lungs or in a cut on your skin.

Another route the skin uses to compensate for damage is the creatine kinase CK system. The CK system is responsible for cellular energy storage as well as transport between sites of energy production and consumption.

The latest studies show that creatine is found in, and is very important to, the skin. It was observed that a stress-induced state correlated with a decline in mitochondrial and CK functions.

This study also looked at supplementation of creatine to human skin cells as a way to reinforce the energy supply needed to prevent skin damage.

The researchers observed that creatine was taken up by the skin and increased CK activity and mitochondrial function and protected the skin against free radical stress or oxidation.

The results clearly indicated that the administration of creatine energetically recharged human skin cells to protect against a variety of cellular stress conditions, such as oxidative and UV damage.

Albion ® Human Nutrition has developed an advanced array of mineral supplements to support optimal skincare. As shown, glucosamine and creatine, along with the elements boron, manganese, zinc, and copper have effective skin applications. Backed by sound science and over patents from manufacturing processes to food applications, Albion is your trusted source for safe, proven, effective, organic mineral nutrition.