There is so much talk about inside out beauty that skin problems are now commonly linked back to what is going on “inside” or in the gut. But, what if you are eating a pristine sugar-free, dairy-free diet with plenty of healthy fats, fermented foods and downing loads of fibre, green juice and water daily but still noticing fine lines creeping in or regularly breaking out?

Sometimes a skin supplement may be just what is needed to get your skin back on track. Skin supplements can work to improve hydration, reduce the appearance of fine lines, improve hypersensitivity and prevent breakouts for clear, glowing skin.

Below are seven of the best supplements for glowing skin, and a youthful complexion.

B Vitamins

How does Vitamin B work?

B vitamins are responsible a myriad of essential processes in the body, from preserving the integrity of the skin, to detoxification, maintaining the nervous system, a healthy metabolism and the production of red blood cells. A deficiency in B vitamins will manifest in the skin very quickly and provides a sign that your body is needing an extra boost. B vitamins are responsible for reducing inflammation in the body, which makes them vital in controlling conditions such as rosacea and dermatitis. Vitamin B6 in particular, is responsible for healthy collagen production and balancing hormones due to its role in enhancing progesterone levels in the body and controlling androgens which are often the culprit for hormonal skin break outs.

You may need it if…you experience dry skin, skin prone to fine lines and wrinkles, redness or rosacea, hormonal skin breakouts, cracked lips or sensitivity to sunlight. Look for an activated B complex which will ensure you are absorbing all of the B vitamins effectively. We find Vitamin B is highly effective both inside and out – you will find it in our & Coco Bliss Intensive Repair cream.

Vitamin E

How does it work?

Vitamin E is a highly effective antioxidant when it comes to anti-ageing support. Vitamin E levels in the skin are reduced the more we are exposed to sunlight, environmental pollutants and internal toxins. Supplementing with this antioxidant helps to reduce oxidative damage and disrupts the chain reaction caused by free radicals. It also prevents wrinkle formation by supporting new skin cell growth and speeding up cell regeneration. Transepidermal water-loss is reduced with Vitamin E, this boosts the skin natural moisture content.

You may need it if…you are starting to develop fine lines, you spend a lot of time in the sun (or have previously), you have scarring or your skin is feeling dehydrated despite the fact that you are using a natural cleanser, nourishing face oils and lotions. Choose a mixed tocopherol Vitamin E supplement with a mixture of tocopherols (make sure it has more gamma tocopherol rather than alpha tocopherol) and take it with a dose of Vitamin C (eg your berry smoothie) as this will enhance its action. We love Vitamin E topically as well as internally for refining fine lines and healing the skin- it is found in our & Coco Bliss Intensive Repair Cream.

Vitamin C

How does it work?

Vitamin C is a classic super potent antioxidant and is one of the building blocks of collagen synthesis which makes it imperative in any anti-ageing skincare regime, both inside and out. Vitamin C is actually present within the dermis and epidermis of the skin, but declines as we age and are exposed to UV light or pollutants. The good news is that Vitamin C is actually effectively increased in the skin with both oral and topical supplementation. Studies have also shown that Vitamin C supplementation may prevent UV induced damage and stimulate DNA repair. Two observational studies found that higher intakes of vitamin C from the diet were associated with better skin appearance, with notable decreases in skin wrinkling. The use of Vitamin C topically has been shown to decrease wrinkling, decrease apparent roughness of skin and increase production of collagen. Higher intakes of Vitamin C have been correlated with less dry skin which indicates it has a role to play in reducing trans-epidermal water loss. Vitamin C also has a natural brightening action which makes it effective in addressing hyper-pigmentation.

You may need it if…your skin is starting to show the signs of ageing, you have hyperpigmentation, you are exposed to environmental pollutants, your skin is lack lustre or not as smooth as you would like. When it comes to supplementing with Vitamin C internally I recommend natural sources of Vitamin C rather than synthetic Vitamin C which can be a gut irritant. Increasing your Vitamin C intake is as easy as popping Acai Berry or Macqui berry powder into your smoothie, as well as adding more berries, kiwi fruit, broccoli and dark leafy greens into your diet. When it comes to topical application, once again choose ingredients natural contain Vitamin C rather than Ascorbic Acid which is not very stable and tends to degrade when exposed to air or light and hence does not make limited absorption. We love using Kakadu Plum and Acerola Berry topically for our dose of Vitamin C – found in our No.3 Exotic Goddess Ageless Serum they are amongst the highest plant based source of the vitamin and permeable.

Zinc

How does it work?

Zinc is an essential trace mineral which can only be derived from diet as the body is unable to make it. Zinc is critical when it comes to regulation sebum (oil) production in the skin which assists in the control of acne. It has anti-inflammatory functions in the body which make it important in managing skin conditions such as rosacea and eczema. Zinc has a further role to play in normal skin repair and wound healing due to its involvement in gene expression and DNA & RNA regulation. The antioxidant functions of zinc make it helpful in preventing UV-induced damage.

You may need it if…your skin is prone to acne, rosacea or eczema or takes a long time to heal. Factors such as excessive exercise, stress, auto-immune disease and even the oral contraceptive pill can deplete your skin levels. Vegetarian and vegan diets tend to also be low in zinc so supplementing may be something to consider. Ensure that you are not taking more than 25 mg of elemental zinc if you are not under the guidance of a naturopath or medical practitioner.

Magnesium

How does it work?

Magnesium is considered the “original chill pill”. It has an incredible ability to regulate and dampen the effect of stress hormones and can also assist in synthesising serotonin, your feel-good hormone. This is critical when it comes to the health of our skin as there is such a strong link between stress and skin problems. When we are chronically stressed, our adrenals work extra hard to release adrenaline and cortisol. High levels of cortisol lead to a higher production of insulin which in turn is associated with a greater production of sebum which is the trigger for clogged pores and acne.

You may need it if…Use magnesium if you feel you are experiencing excessive levels of stress which are contributing to break outs or red and irritated skin or you experience hormonal acne.

Pycnogenol

How does it work?

Pycnogenol is a pine bark extract supplement which has been shown to improve elasticity and collagen production. It is a potent antioxidant and a natural anti-inflammatory botanical that has been shown to boost collagen and hyaluronic acid production. This makes it a wonderful natural anti-ageing skincare ingredient. One study which involved 20 healthy postmenopausal taking Pycnogenol supplements for 12 weeks showed the women to have “significantly improved hydration and elasticity of skin.” Researchers suggested these benefits were “due to an increased synthesis of extracellular matrix molecules such as hyaluronic acid and possibly collagen.”

You may need it if…you are suffering from fine lines, wrinkles and concerned about ageing! This supplement has also been shown to have cognitive boosting effects, so may be a great one for brains and beauty. If you have trouble finding pycogenol, Grape Seed Extract and Resveratrol can be equally effective therapeutic.

Native Plant-Based Collagen Powder

How does it work?

Our Native Plant-Based Collagen Powder contains blend of antioxidant-rich botanicals formulated to support healthy collagen production, protect cells from free radical damage and support normal connective tissue structure and function.

You may need it if… you want to keep your skin as youthful as possible, assisting your body in maintaining natural collagen levels in your skin as you age. This is also a great option for people who want a one-stop supplement which they can easily add a serve of into their daily routine to receive added vitamin C & A, anthoycanins, antioxidants and amino acids. Combine in your favourite smoothie or enjoy simply mixed with water!

Shop Native Plant-Based Collagen Powder

Inner Essentials - Skin + Liver Cleanse Tablets

How does it work?

Our Inner Essentials - Skin + Liver Cleanse Tablets contain a blend of naturopathic actives including vitamin C and zinc to support a clear and youthful complexion while assisting Liver detoxification and cleansing. 

You may need it if... you want to relieve symptoms of acne and mild skin eruptions whilst supporting liver cleansing and detoxification. This is a great option for people who are wanting to support skin healing and repair and to reduce free radical formation. You simply take one tablet morning and night with water. 

Shop Inner Essentials - Skin + Liver Cleanse Tablets