Clear, glowing skin is a common goal for many people. Achieving this can require a dedicated skincare routine and finding the right products to address specific concerns. However, what you consume plays an important role in skin health, as well.

Natural supplements have become popular as a way to support healthy skin from the inside out. Here are the top natural supplements for clear skin:.

Zinc

Zinc is an essential mineral that supports the immune system, aids wound healing, and helps to keep the skin healthy. It plays a role in regulating oil production in the skin, which can help to prevent acne breakouts.

Zinc supplements have been shown to improve acne symptoms in people with mild to moderate acne. In addition to supplements, sources of zinc include oysters, beef, pumpkin seeds, and lentils.

Vitamin D

Vitamin D is a fat-soluble vitamin that the body produces naturally when skin is exposed to sunlight. It plays a role in many bodily functions, including skin health.

Vitamin D can help to reduce inflammation in the skin, which can help to improve conditions such as acne, eczema, and psoriasis. In addition to sunlight, vitamin D can be obtained from supplements or food sources such as fatty fish, egg yolks, and fortified foods.

Probiotics

Probiotics are beneficial bacteria that live in the gut and play a role in overall health, including skin health. They can help to regulate the immune system, reduce inflammation, and promote healthy digestion.

Research has shown that people with acne tend to have an imbalance of gut bacteria, and supplementing with probiotics can help to improve acne symptoms. Probiotics can be found in supplement form or in fermented foods such as yogurt, kefir, and kimchi.

Vitamin C

Vitamin C is an antioxidant that plays a key role in collagen production, which is essential for maintaining healthy skin. It is also involved in protecting skin cells from damage caused by free radicals, which can lead to premature aging.

Vitamin C supplements have been shown to improve skin hydration, reduce the appearance of fine lines and wrinkles, and improve skin tone and texture. Vitamin C can also be found in food sources such as citrus fruits, broccoli, and bell peppers.

B-Complex Vitamins

B-complex vitamins include a group of eight essential vitamins that play a role in many bodily functions, including skin health.

They can help to regulate oil production in the skin, reduce inflammation, improve skin hydration, and increase collagen production. Studies have shown that supplementing with B-complex vitamins can help to improve conditions such as acne and dry, dull skin. Sources of B-complex vitamins include whole grains, leafy greens, and meat and poultry.

Collagen

Collagen is a protein that is found naturally in the body and plays a key role in maintaining healthy skin, hair, and nails. As we age, collagen production decreases, which can lead to sagging skin, wrinkles, and other signs of aging.

Supplementing with collagen can help to improve skin elasticity and moisture, reduce the appearance of fine lines and wrinkles, and promote overall skin health. Collagen supplements are often derived from bovine or marine sources.

Vitamin E

Vitamin E is an antioxidant that helps to protect skin cells from damage caused by free radicals. It also plays a role in helping the skin to retain moisture, which can prevent dryness and improve overall skin health.

Vitamin E supplements have been shown to improve skin texture and reduce the appearance of fine lines and wrinkles. In addition to supplements, vitamin E can be found in food sources such as nuts, seeds, and leafy greens.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat that play a role in many bodily functions, including skin health. They help to reduce inflammation in the body, which can help to improve conditions such as acne and eczema.

Omega-3s also help to keep the skin moisturized and supple, reducing the appearance of fine lines and wrinkles. Sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, as well as flaxseeds and walnuts.

Milk Thistle

Milk thistle is an herb that has been used for centuries for its liver-protective properties. However, it also has benefits for the skin. Milk thistle contains silymarin, a flavonoid that has antioxidant and anti-inflammatory effects.

Silymarin has been shown to help to protect the skin from UV damage, reduce inflammation, and improve overall skin health. Milk thistle supplements are available in capsule or tincture form.

Turmeric

Turmeric is a spice that has been used for centuries in traditional medicine for its anti-inflammatory and antioxidant effects.

Studies have shown that supplementing with turmeric can help to reduce inflammation in the skin, improve skin hydration, and improve conditions such as psoriasis and eczema. Turmeric supplements are available in capsule form, or turmeric can be used in cooking to add flavor and health benefits to meals.

Conclusion

Natural supplements can be a helpful addition to a skincare routine for people looking to improve their skin health. From reducing inflammation to improving hydration, there are many supplements that offer benefits for the skin.

As with any supplement, it is important to consult with a healthcare provider before beginning use, especially if you have any medical conditions or take medications. With the right supplements and a consistent skincare routine, clear, healthy skin is achievable.