The best vitamins for glowing skin

We often invest in skin care, facials and makeup to help us achieve the glowing skin we desire, but the results are usually short-lived because they are only applied to the skin’s surface.

Experts will tell you that the foundation for glowing skin starts from within. Diet, lifestyle and even our emotions play a role.

“Focusing on what’s going on inside your body should be your top priority if you want your skin to glow,” says GP and medical educator Dr Raj Arora. “A balanced and nutritious diet will ensure you get the vitamins and minerals you need for good health. Drinking plenty of water is important, as dehydration can lead to dry and dull skin.

Other lifestyle measures like regular exercise can improve circulation, allowing important nutrients to reach the skin cells, “he added. “Also, do not underestimate the power of sleep – you should aim for seven to nine hours every night so that the cells can repair and rejuvenate.”

While most experts recommend a ‘food first’ approach to supporting skin health, supplements can play an additional role, providing important nutrients that may be missing from your diet.

“Supplements can be an addition to a balanced diet,” says nutritionist Maz Packham, founder of Nutritional Nutrition. “For those who are short on time or unable to get all the nutrients from their diet, good quality supplements can be a great option to optimize skin health,” she adds.

The right nutrition can make all the difference in achieving radiant skin “To boost your skin’s radiance, eat more antioxidants,” explains Packham.

“Vitamin C fights oxidative stress triggered by a sweet diet, smoking and pollution – all of which can damage the skin and lead to pigmentation and premature aging. Vitamin A is key to skin renewal and can improve texture, tone and radiance. Niacinamide is also recommended, because it improves skin barrier and reduces dark spots,” he says.

“Go for hydrolysed collagen powder, which can improve the appearance of wrinkles and skin texture,” adds Packham. “You can also look for collagen supplements that contain hyaluronic acid to improve skin dryness and clarity.”

“As we age, our body’s ability to absorb nutrients can decline, so along with a healthy diet, supplements can be a great way to keep our nutrient levels at their peak,” says Packham. “For brighter, firmer skin, look for collagen supplements, which can increase elasticity and improve structure. Omega-3 fatty acids are great for hydrating skin and maintaining a resilient barrier. Antioxidant-rich vitamins – A, C, E neutralize free radicals free, while zinc and biotin are also important.Zinc is important for the synthesis of collagen and biotin plays a role in the production of keratin, a protein that keeps our skin, hair and nails strong and healthy.

“Look for formulations that contain vitamin A, which helps normalize sebum production and promote cell turnover,” says Packham. “Vitamin B6 is another important nutrient found in bananas and beans, it regulates hormonal imbalances, keeps breakouts under control. I also recommend probiotics to reduce inflammation and help maintain a healthy microbial balance in the gut, which we know has an impact on the health of our skin, ” he pointed out.

Choose reputable brands that have been tested by third-party laboratories for purity and potency. Check the label for active ingredients on top and avoid unnecessary additives like fillers or sugar. Food grade supplements use nutrients derived from food sources, making them easier to absorb by the body.