{"id":6465,"date":"2021-06-16T01:46:24","date_gmt":"2021-06-16T09:46:24","guid":{"rendered":"https:\/\/www.pureencapsulations.hk\/?p=6465"},"modified":"2025-12-03T11:04:24","modified_gmt":"2025-12-03T03:04:24","slug":"beauty-from-within-6-supplements-to-support-healthy-skin","status":"publish","type":"post","link":"https:\/\/www.pureencapsulations.hk\/zh\/beauty-from-within-6-supplements-to-support-healthy-skin\/","title":{"rendered":"Beauty from Within: 6 Supplements to Support Healthy Skin"},"content":{"rendered":"\t\t
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Feeling good about the way you look starts with how you feel on the inside.\u00a0 Many of the same things that contribute to chronic health conditions \u2013 inflammation and oxidative damage \u2013 can also influence your skin\u2019s appearance.\u00a0 It takes a holistic approach to address the health of your skin to help reduce the impact.<\/p>

If you aren\u2019t feeling or looking your best, or simply want to start taking better care of your skin, a few simple changes to your lifestyle may be all that\u2019s needed.\u00a0 Making sure that your diet is full of phytonutrient-rich foods is a great way to start.\u00a0 But another way to support these changes is by adding supplements.<\/p>

These six supplements can help you feel beautiful on the inside and out.<\/p>

1. Collagen.<\/h4>

Collagen is the most abundant type of protein in your body. It\u2019s found everywhere, from the skin to bones and joints. There are at least sixteen types of collagen in the body, but the kind found in your skin helps keep skin feeling plump and firm.[1]<\/a>\u00a0 As you age, collagen production naturally decreases, leading to changes in the skin\u2019s texture, appearance, and elasticity.<\/p>

Collagen supplementation may help the health of your skin by supporting improvements in wrinkles, elasticity, and hydration.[2]<\/a>\u00a0 One study found that people who took a combination supplement of type II collagen (along with chondroitin and hyaluronic acid) saw improvements in face and eye wrinkles, skin elasticity, and skin collagen content.\u00a0 They also noted decreased skin dryness and redness.[3]<\/a>\u00a0 Similar improvements in elasticity and appearance of eye wrinkles have been replicated in several other studies on collagen.[4]<\/a> [5]<\/a><\/p>

Another study found that supplementation with collagen peptides helped skin feel more hydrated and supported increases in collagen in the skin.\u00a0 The results were noticeable even twelve weeks after the trial ended.[6]<\/a><\/p>

2. Essential fatty acids (EFA).<\/h4>

Essential fatty acids are types of fat that your body can\u2019t make, so you have to obtain them from your diet.\u00a0 They have many vital jobs in the body and are also critical for a healthy skin barrier.\u00a0 Research suggests that certain EFAs can support reductions in inflammation in the body that can contribute to aging skin.[7]<\/a><\/p>

Omega-3 is an essential fatty acid (EFA). Omega-3 supplementation has been studied for its potential ability to protect against UV radiation, sunburn, and even photoaging.[8]<\/a>\u00a0 It may do this through its anti-inflammatory activity and protection against oxidative stress.[9]<\/a><\/p>

Several other studies have examined the effect of healthy fats in the diet, including flaxseed, and fish oil, and found several skin improvements, including improved hydration, skin texture, and improved measures of skin barrier function. 7 Supplementation with fish oil or linoleic acid (found in many vegetable oils) may also support reductions in skin breakouts.[10]<\/a><\/p>

3. Vitamin C.<\/h4>

You may automatically connect vitamin C to your immune health, but this nutrient is also vital for vibrant skin. Vitamin C is a powerful antioxidant that helps to combat free radical damage.[11]<\/a>\u00a0 It is also a cofactor for the production of the particular amino acids needed for collagen synthesis.\u00a0 Furthermore, it may also support the expression of genes for collagen synthesis. 11<\/p>

Vitamin C works synergistically with other nutrients. For example, one study found that people who took a supplemental drink containing vitamin C, several other antioxidants and a fish oil supplement saw improvements in the depth of facial wrinkles and an increase of new collagen fibres in the skin. Vitamin C is an essential cofactor in the biosynthesis of collagen, an important process in the prevention of skin looking more mature.[12]<\/a><\/p>

Another study that examined the impact of dietary nutrients on skin found that women who ate more vitamin C-rich foods were less likely to have significant wrinkles or skin dryness \u2013 both contributing to the appearance of aging skin.[13]<\/a><\/p>

4. Hyaluronic acid<\/h4>

Like vitamin C, hyaluronic acid (HA) helps your skin by supporting moisture retention and healthy collagen production.[14]<\/a> You\u2019ll often see it in topical beauty products, but HA taken orally can also help with the appearance of your skin.<\/p>

You\u2019ll find hyaluronic acid naturally present in some foods, but supplemental HA can provide a more concentrated dose. It\u2019s often used in combination with other supplements, so more research is needed on its individual effects.<\/p>

One study found that oral HA combined with several other nutrients, including collagen, improved signs of sun damage and hydration in women more than the placebo group after six weeks.[15]<\/a>\u00a0 Similar studies found that oral HA improved the texture and moisture of the skin.[16]<\/a><\/p>

5. Probiotics.<\/h4>

Supporting the health of your microbiome (the collection of healthy bacteria residing in and on your body) is important for your overall health and the appearance of your skin.<\/p>

There\u2019s now a well-known close relationship between the type of healthy bacteria in your gut and the health of your skin.<\/p>

Specifically, the bacteria living in your intestines and the metabolites they produce may support the health of your skin via an influence on your immune system and inflammatory response. Some evidence shows that gastrointestinal disorders that can disrupt the microbiome can also lead to the development of skin conditions.[17]<\/a>\u00a0 The presence or imbalance of certain types of bacteria on the skin is also associated with increases in breakouts and acne. 15 [18]<\/a><\/p>

As a result, keeping your gut healthy may support the appearance of your skin, especially for inflammatory skin conditions.\u00a0 Including probiotic-rich foods in the diet, such a yogurt, kefir, or sauerkraut, is a start, and supplemental probiotics can add a higher therapeutic dose.<\/p>

6. Green tea extract.<\/h4>

If you love a warm drink in the morning, you may want to make sure you are sipping green tea.\u00a0 Green tea is a natural way to support an even and healthy complexion. Green tea\u2019s potent antioxidant activity may help reduce free radical damage, while its anti-inflammatory properties may help with smoother skin texture.<\/p>

Green tea contains phytochemicals that help protect your skin cells from oxidative stressors and support healthy imflamation response. Supplementation with green tea extract has produced beneficial results for skin health, including increases in collagen, elasticity, and improved texture when taking orally while reducing the appearance of wrinkles when applied topically.[19]<\/a> [20]<\/a><\/p>

Interestingly, research suggests that green tea polyphenols may stimulate autophagy, the self-cleaning tool (usually associated with fasting) that the body uses to remove old and damaged cellular molecules[21]<\/a>.\u00a0 This may help support the removal of pro-oxidants that can contribute to an aged appearance of skin.<\/p>

Targeting healthy skin from within<\/h3>

When it comes to vibrant skin, you can\u2019t skip healthy habits, but these supplements can provide additional support.\u00a0 Targeted nutrition through food and supplements can help you feel good about the way you look while also supporting your health.<\/p>

While you can\u2019t stop the natural progression of aging over time, you can take steps to control the influence of environmental exposures.\u00a0 If you aren\u2019t sure where to start, working with your healthcare practitioner can help you tailor a plan that works best for your skin type and needs.<\/p>

Disclaimer: <\/strong>The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author\u2019s information, whether conveyed verbally or in these materials.\u00a0 All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process, or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.<\/p>

Reference<\/u><\/strong><\/p>

[1]<\/a> Lodish, Harvey, Arnold Berk, S. Lawrence Zipursky, Paul Matsudaira, David Baltimore, and James Darnell. \u201cCollagen: The Fibrous Proteins of the Matrix.\u201d Molecular Cell Biology. 4th Edition<\/em>, 2000. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK21582\/<\/a>.<\/p>

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[2]<\/a> Choi, Franchesca D., Calvin T. Sung, Margit L. W. Juhasz, and Natasha Atanaskova Mesinkovsk. \u201cOral Collagen Supplementation: A Systematic Review of Dermatological Applications.\u201d Journal of Drugs in Dermatology: JDD<\/em> 18, no. 1 (January 1, 2019): 9\u201316.<\/p>

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[3]<\/a> Schwartz, Stephen R., Kimberly A. Hammon, Anna Gafner, Amanda Dahl, Norman Guttman, Michelle Fong, and Alexander G. Schauss. \u201cNovel Hydrolyzed Chicken Sternal Cartilage Extract Improves Facial Epidermis and Connective Tissue in Healthy Adult Females: A Randomized, Double-Blind, Placebo-Controlled Trial.\u201d Alternative Therapies in Health and Medicine<\/em> 25, no. 5 (September 2019): 12\u201329.<\/p>

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[4]<\/a> Proksch, E., D. Segger, J. Degwert, M. Schunck, V. Zague, and S. Oesser. \u201cOral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study.\u201d Skin Pharmacology and Physiology<\/em> 27, no. 1 (2014): 47\u201355. https:\/\/doi.org\/10.1159\/000351376<\/a>.<\/p>

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[5]<\/a> Proksch, E., M. Schunck, V. Zague, D. Segger, J. Degwert, and S. Oesser. \u201cOral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis.\u201d Skin Pharmacology and Physiology<\/em> 27, no. 3 (2014): 113\u201319. https:\/\/doi.org\/10.1159\/000355523<\/a>.<\/p>

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[6]<\/a> Asserin, J\u00e9rome, Elian Lati, Toshiaki Shioya, and Janne Prawitt. \u201cThe Effect of Oral Collagen Peptide Supplementation on Skin Moisture and the Dermal Collagen Network: Evidence from an Ex Vivo Model and Randomized, Placebo-Controlled Clinical Trials.\u201d Journal of Cosmetic Dermatology<\/em> 14, no. 4 (December 2015): 291\u2013301. https:\/\/doi.org\/10.1111\/jocd.12174<\/a>.<\/p>

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[7]<\/a> Bali\u0107, Anamaria, Domagoj Vla\u0161i\u0107, Kristina \u017du\u017eul, Branka Marinovi\u0107, and Zrinka Bukvi\u0107 Mokos. International Journal of Molecular Sciences<\/em> 21, no. 3 (January 23, 2020). https:\/\/doi.org\/10.3390\/ijms21030741<\/a>.<\/p>

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[8]<\/a> Pilkington, Suzanne M., Rachel E. B. Watson, Anna Nicolaou, and Lesley E. Rhodes. \u201cOmega-3 Polyunsaturated Fatty Acids: Photoprotective Macronutrients.\u201d Experimental Dermatology<\/em> 20, no. 7 (2011): 537\u201343. https:\/\/doi.org\/10.1111\/j.1600-0625.2011.01294.x<\/a>.<\/p>

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[9]<\/a> Parke, Milbrey A., Ariadna Perez-Sanchez, Dina H. Zamil, and Rajani Katta. \u201cDiet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function.\u201d Dermatology Practical & Conceptual<\/em> 11, no. 1 (January 29, 2021). https:\/\/doi.org\/10.5826\/dpc.1101a132<\/a>.<\/p>

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[10]<\/a> Jung, Jae Yoon, Hyuck Hoon Kwon, Jong Soo Hong, Ji Young Yoon, Mi Sun Park, Mi Young Jang, and Dae Hun Suh. \u201cEffect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-Linolenic Acid on Acne Vulgaris: A Randomised, Double-Blind, Controlled Trial.\u201d Acta Dermato-Venereologica<\/em> 94, no. 5 (September 2014): 521\u201325. https:\/\/doi.org\/10.2340\/00015555-1802<\/a>.<\/p>

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[11]<\/a> Pullar, Juliet M., Anitra C. Carr, and Margreet C. M. Vissers. \u201cThe Roles of Vitamin C in Skin Health.\u201d Nutrients<\/em> 9, no. 8 (August 12, 2017). https:\/\/doi.org\/10.3390\/nu9080866<\/a>.<\/p>

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[12]<\/a> Jenkins, G., L. J. Wainwright, R. Holland, K. E. Barrett, and J. Casey. \u201cWrinkle Reduction in Post-Menopausal Women Consuming a Novel Oral Supplement: A Double-Blind Placebo-Controlled Randomized Study.\u201d International Journal of Cosmetic Science<\/em> 36, no. 1 (February 2014): 22\u201331. https:\/\/doi.org\/10.1111\/ics.12087<\/a>.<\/p>

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[13]<\/a> Cosgrove, Maeve C, Oscar H Franco, Stewart P Granger, Peter G Murray, and Andrew E Mayes. \u201cDietary Nutrient Intakes and Skin-Aging Appearance among Middle-Aged American Women.\u201d The American Journal of Clinical Nutrition<\/em> 86, no. 4 (October 1, 2007): 1225\u201331. https:\/\/doi.org\/10.1093\/ajcn\/86.4.1225<\/a>.<\/p>

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[14]<\/a> Papakonstantinou, Eleni, Michael Roth, and George Karakiulakis. \u201cHyaluronic Acid: A Key Molecule in Skin Aging.\u201d Dermato-Endocrinology<\/em> 4, no. 3 (July 1, 2012): 253\u201358. https:\/\/doi.org\/10.4161\/derm.21923<\/a>.<\/p>

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[15]<\/a> Di Cerbo, Alessandro, Carmen Laurino, Beniamino Palmieri, and Tommaso Iannitti. \u201cA Dietary Supplement Improves Facial Photoaging and Skin Sebum, Hydration and Tonicity Modulating Serum Fibronectin, Neutrophil Elastase 2, Hyaluronic Acid and Carbonylated Proteins.\u201d Journal of Photochemistry and Photobiology. B, Biology<\/em> 144 (March 2015): 94\u2013103. https:\/\/doi.org\/10.1016\/j.jphotobiol.2014.12.025<\/a>.<\/p>

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[16]<\/a> Kawada, Chinatsu, Takushi Yoshida, Hideto Yoshida, Ryosuke Matsuoka, Wakako Sakamoto, Wataru Odanaka, Toshihide Sato, et al. \u201cIngested Hyaluronan Moisturizes Dry Skin.\u201d Nutrition Journal<\/em> 13, no. 1 (July 11, 2014): 70. https:\/\/doi.org\/10.1186\/1475-2891-13-70<\/a>.<\/p>

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[17]<\/a> Salem, Iman, Amy Ramser, Nancy Isham, and Mahmoud A. Ghannoum. \u201cThe Gut Microbiome as a Major Regulator of the Gut-Skin Axis.\u201d Frontiers in Microbiology<\/em> 9 (July 10, 2018). https:\/\/doi.org\/10.3389\/fmicb.2018.01459<\/a>.<\/p>

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[18]<\/a> Rozas, Miquel, Astrid Hart de Ruijter, Maria Jose Fabrega, Amine Zorgani, Marc Guell, Bernhard Paetzold, and Francois Brillet. \u201cFrom Dysbiosis to Healthy Skin: Major Contributions of Cutibacterium Acnes to Skin Homeostasis.\u201d Microorganisms<\/em> 9, no. 3 (March 18, 2021). https:\/\/doi.org\/10.3390\/microorganisms9030628<\/a>.<\/p>

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[19]<\/a> Prasanth, Mani Iyer, Bhagavathi Sundaram Sivamaruthi, Chaiyavat Chaiyasut, and Tewin Tencomnao. \u201cA Review of the Role of Green Tea (Camellia Sinensis) in Antiphotoaging, Stress Resistance, Neuroprotection, and Autophagy.\u201d Nutrients<\/em> 11, no. 2 (February 23, 2019). https:\/\/doi.org\/10.3390\/nu11020474<\/a>.<\/p>

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[20]<\/a> Heinrich, Ulrike, Carolyn E. Moore, Silke De Spirt, Hagen Tronnier, and Wilhelm Stahl. \u201cGreen Tea Polyphenols Provide Photoprotection, Increase Microcirculation, and Modulate Skin Properties of Women.\u201d The Journal of Nutrition<\/em> 141, no. 6 (June 2011): 1202\u20138. https:\/\/doi.org\/10.3945\/jn.110.136465<\/a>.<\/p>

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[21]<\/a> Holczer, Marianna, Bogl\u00e1rka Besze, Veronika Z\u00e1mb\u00f3, Mikl\u00f3s Csala, G\u00e1bor B\u00e1nhegyi, and Orsolya Kapuy. \u201cEpigallocatechin-3-Gallate (EGCG) Promotes Autophagy-Dependent Survival via Influencing the Balance of MTOR-AMPK Pathways upon Endoplasmic Reticulum Stress.\u201d Oxidative Medicine and Cellular Longevity<\/em> 2018 (2018): 6721530. https:\/\/doi.org\/10.1155\/2018\/6721530<\/a>.<\/p>

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Feeling good about the way you look starts with how you feel on the inside.\u00a0 Many of the same things<\/p>","protected":false},"author":11,"featured_media":6466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[85],"tags":[601466],"class_list":["post-6465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","tag-skin-health"],"publishpress_future_action":{"enabled":false,"date":"2026-08-02 21:07:30","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6465","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/comments?post=6465"}],"version-history":[{"count":10,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6465\/revisions"}],"predecessor-version":[{"id":14725,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6465\/revisions\/14725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media\/6466"}],"wp:attachment":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media?parent=6465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/categories?post=6465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/tags?post=6465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}