In the age of Botox, filler, and plastic surgery, it’s safe to say that we’re obsessed with looking younger and more beautiful. While there’s no doubt that some of these more drastic measures may provide you with instant results, keeping up with a regular healthy diet, chalk full of nutrients and hydrating foods, will provide you with a good foundation for more youthful looking skin, long-term. Here are 5 nutrients that may help to keep your skin looking fresh and beautiful:
Vitamin B3 (Niacinamide) – Topical niacinamide has been tested in clinical studies and is not only observed to be well-tolerated, but it may also improve the appearance of wrinkles, hyperpigmentation, and melasma, a common skin condition that produces grey-brown patches on the face. In regard to oral niacinamide, research shows that taking vitamin B3, niacinamide (nicotinamide) supplements, along with sun protection and regular screenings, may reduce the rate of new skin cancer cell development among high risk patients.
Probiotics – Foods rich in probiotics such as yogurt, kefir, and sauerkraut have been touted for their ability to improve gut flora. Dermatology research has focused much attention on the microbiome of the gut, and its connection to healthy skin. Studies show that oral supplementation of the probiotic strain Bifidobacterium, may reduce skin itchiness in adults with atopic dermatitis. Topical probiotics are also recommended by some dermatologists (hello yogurt face mask!).
Zinc – This trace mineral may help maintain the integrity of the skin. Zinc can be found in meat, legumes, shellfish, nuts and seeds. Oral supplementation of zinc is often recommended by clinicians in an effort to improve skin ulcers.
Vitamin C – Since vitamin C was discovered as the remedy for scurvy (the pirate disease), there’s been a plethora of research focused on the relationship between this nutrient and skin health. Specifically, vitamin C research has shown that it can greatly assist wound healing and may stimulate collagen formation.
Co-Enzyme Q 10 – As you age, your body produces less CoQ10, which is an essential antioxidant needed for nearly all of your body’s tissues. Recent studies have validated the safety and efficacy of CoQ10 as a nutrient that may improve skin health. Specifically, a recent clinical study showed that dietary supplementation of CoQ10 (50mg-150mg/day) for a 12-week period, may result in several anti-aging benefits like improved skin smoothness and firmness, and reduced wrinkles.
References:
(1) Bissett, DL., Oblong, JE., Berge, CA. (2005). Niacinamide: A B vitamin that improves aging facial skin appearance. Dermatologic Surgery, 7 Pt2: 860-5.
(2) Maguire M., Maguire, G. (2017). The role of microbiota, and probiotics and prebiotics in skin health. Archives of Dermatological Research, 309, 6: 411-421.
(3) Navarrette-Solis et al. (2011). A Double-Blind, Randomized Clinical Trial of Niacinamide 4% versus Hydroquinone 4% in the Treatment of Melasma. Dermatology Research and Practice, Jul 21. doi: 10.1155/2011/379173.
(4) Pullar, J M. et al. (2017). The roles of Vitamin C in skin health. Nutrients, 8: 866.
(5) Starr, Phoebe. (2015). Oral Nicotinamide Prevents Common Skin Cancers in High-Risk Patients, Reduces Costs. American Health and Drug Benefits, 8 (Spec Issue): 13-14.
(6) Voomer, D. et al. (2018). Enhancing Skin Health: By oral administration of natural compounds and minerals with implications to the dermal microbiome. International Journal of Molecular Sciences, 10: 3059. (7) Zinc. Fact Sheet for Health Professionals (2019, July 10). Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
(8) Zmitek, K et al. (2016). The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo‐controlled, double‐blind study. Biofactors, https://doi-org.myaccess.library.utoronto.ca/10.1002/biof.1316