Nothing says health, wellness and vitality more than glowing, clear and healthy skin. The appearance of your skin is largely determined from the inside. While factors like a healthy diet, lifestyle and your genes play a huge role, the right kind of supplements can also add extra nutritional help to give you a healthy skin, hair and nails. Here we round up some of the best vitamins, minerals and herbs to curate a well-rounded supplement routine that can boost your beauty from inside out.
Vitamin A is available in various forms – retinol, retinoid, retin A. Retinoids are derived from vitamin A and they are topical vitamin A form. Retinoid is widely used in anti-ageing creams because it increases blood flow to the skin’s surface, boosts collagen production, prevents and reduces the appearance of wrinkles, and increases cell turnover. Retin-A or tretinoin, a form of retinoid, was first used as an anti-acne treatment, but researchers have also observed that it acts on various other signs of ageing such as saggy skin and pigmentation. Various studies have established the fact that retinol is effective against wrinkles and tightens up sagging skin by improving skin’s elasticity. Sources of vitamin A are fish oil, spinach, carrot, broccoli, eggs, cheese, papaya, avocado, mangoes, melon.
Also, called folic acid, supports collagen production, ups hydration, improves moisture retention, and relieves dryness of skin. Sources of vitamin B are beans and legumes, citrus fruits, and leafy green vegetables.
There’s a lot of buzz around Vitamin C for its skin lightening and brightening properties. It’s considered the best vitamin for skin because it promotes collagen production that would firm and tighten skin, reduces under eye circles, improves the texture of skin and also lightens and brightens skin. Sources of vitamin C are citrus fruits like oranges, lemon, grapefruit, capsicum, pineapple, papaya, cantaloupe melon, etc.
Vitamin D is made in the body when our skin is exposed to sunlight. Along with providing immunity, vitamin D is also necessary to keep signs of ageing away, age spots and hyper pigmentation. Sources of vitamin D are Cod liver oil, mushrooms, egg yolk and ricotta cheese.
This vitamin has antioxidants which have amazing effects on both skin and hair. Vitamin E oil and capsules are hugely popular all over the world to tighten skin. Vitamin E protects the skin from anti-ageing effects caused by sun by absorbing harmful UV light from the sun when applied topically. Sources of vitamin E are spinach, almonds, sunflower oil, avocado, peanuts, broccoli, olive oil, etc.
Though hyaluronic acid is not a vitamin, it is an important component that helps keep the skin supple because it retains moisture and creates a cushion-like effect to plump up the appearance of ageing skin. So, along with vitamins, do not forget to include antioxidants, hyaluronic acid in your skincare routine.