Taking nutritional supplements has profoundly changed my skin for the better, and has been a large part of my clear skin journey. The kinds of supplements I’ve taken has changed throughout the years (from struggling with acne to maintaining clear skin now, yay!), but I’m happy to say no matter what I’ve chosen, they’ve done their part to improve my skin, or my body, in one way or another.

As much as I love topical skincare products (and nothing beats daily sunscreen), investing in beauty from within has been the best long-term strategy for me.

I feel that sometimes maintaining a diet that meets your skin needs completely everyday can be a reach, so I’ve relied on these supplements to fill in the gaps. My approach in taking supplements is simply trying out one at a time to see how my body responds. I’m pretty insistent on at least finishing the bottle (or two) before coming to any conclusions.

For some of these, I can tell they’ve improved my skin in as little as a month. For the others, I’ve decided to trust in nutritional science, take them anyways, and just be ok with not seeing a visible impact until years down the road.

Just as a quick note, I’m not currently taking other medications or have health conditions that would require me to consult a doctor prior to taking these nutritional supplements. If you have any concerns (or pregnant/breastfeeding), always see your healthcare provider first.

If you’re curious on what supplements I take daily or regularly for my skin and why, then keep on reading!

Ashwagandha

This has helped me feel a noticeable decrease in stress during uncertain seasons in life. It protects my skin and body from stress hormones, better known as cortisol. Stress tends to make my hormones go out-of-whack and this herb has helped stabilize them, and also my skin!

It’s known as the “Indian Ginseng” and has been part of ayurvedic medicine for centuries. It’s grown in popularity as a natural antidote to help treat acne due to its anti-inflammatory and anti-microbial properties. Ashwagandha also possess sleep-inducing properties, so it has enhanced my quality of sleep. This is the brand I’ve been using.

Astaxanthin

I used to take mega-doses of Vitamin C (above the daily recommended amount) because as a city-girl, I felt the need to load up on the power of antioxidants to help my skin combat the effects of pollution.

Until I discovered astaxanthin, that is! Astaxanthin is naturally sourced from microalgae, and in a clinical study, Astaxanthin proved to be 6,000 times stronger than Vitamin C, 800 times stronger than CoQ10, 550 times stronger than green tea catechins and 75 times stronger than alpha lipoic acid.

I feel this supplement is a great bang for my buck. It’s been wonderful having to take only one capsule of astaxanthin per day vs. having to take several Vitamin C capsules per day, and I’m reaping even greater antioxidant effects with astaxanthin. This is the brand I’ve been using. You can read more about this supplement in this article.

Bone Broth Protein Powder

I’ve tried various plant-based protein powders but grass-fed bone broth protein powder is now my skin’s BFF. It has so many skin-friendly nutrients packed in a punch, and it helps build muscle after a hard workout.

Not only is one scoop loaded with about 20 grams of low-calorie protein (this is generally the case across brands), it naturally contains collagen and a host of amino acids to support the suppleness of your skin. Make sure to choose grass-fed bone broth powder. This has been the brand I love the most, and you can read more about the benefits of bone broth on this article I posted.

I used to underestimate how much protein my skin really needed, until I realized protein is a key building block of healthy skin tissue. The body needs protein to make keratin – one of the structural proteins in our skin, hair and nails. To boost your body’s natural keratin production, you need to consume an adequate amount of protein, as well as other vitamins and minerals that support this process.

What’s an adequate amount of protein? My personal trainer bestie has recommended consuming the amount of protein in grams that is equal to half your body weight.

Rice Phytoceramides

Ceramides 101: they are key lipids present in our skin cells. Using the ‘bricks and mortar’ analogy for our skin structure, ceramides are in essence part of the ‘mortar’ that holds it all together – 50% in fact. Ceramides play a huge role in keeping skin moisturized and youthful, because they lock in hydration and protect our skin from damage. As we age, our bodies produce fewer ceramides and our skin barrier becomes comprised, which leads to irritation, fine lines, and wrinkles.

Phytoceramides are specifically ceramides that come from plants that mimic the skin’s natural barrier functions to smooth and moisturize. Phytoceramides may also help clear up blemishes because they strengthen the skin against environmental aggressors.

I prefer phytoceramides derived from rice because it’s gluten-free and has worked best on my skin. This is the brand that I’ve used, and it has added vitamins like A, C, D, and E to make it more effective. Just within a couple of weeks of taking this every day, I could see more suppleness and hydration in my skin, almost like a subtle glow from within!

Other supplements I take as needed

I must confess I’m a supplement junkie! On top of the ones I’ve already shared, I also take Vitamin D3, live probiotics, and a wholefood multivitamin as needed. Sometimes daily, but sometimes not, because I don’t want to overwhelm my body. I take them when I feel those nutrients are lacking elsewhere in my diet.

In addition to acne, I’ve had my share with dealing with eczema as well (lucky me I know) – so I’ve found that when my flare ups occur, vitamin D3, live probiotics, and wholefood multivitamins really help calm my skin down. Sometimes, I’ll even switch out one of the supplements I’m taking daily to try something new!

Photo by The Tonik on Unsplash