What supplements are good for you skin?
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According to insights shared in the Huberman Lab podcast, several supplements and dietary practices can promote skin health:
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Collagen: While collagen supplementation may not dramatically increase skin collagen density, incorporating collagen-rich foods like bone broth or using hydrolyzed collagen supplements can still be beneficial for skin appearance 1.
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Vitamin C: Often recommended in conjunction with collagen, vitamin C is essential for collagen synthesis and skin health 2.
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Niacinamide: This form of Vitamin B3 can improve skin appearance, reduce inflammation, balance oil production, and diminish hyperpigmentation. A typical dosage is around 1000 mg per day (500 mg twice daily) for optimal results over three to six months 3.
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Hyaluronic Acid: Known for its moisture-retaining properties, hyaluronic acid can help maintain skin hydration levels and improve skin plumpness 2.
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Omega-3 Fatty Acids: Found in fatty fish and available as supplements, omega-3s have anti-inflammatory properties that can benefit skin health. However, the source (fish versus plant) may influence efficacy 1.
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Anti-Inflammatory Foods: A high-protein, anti-inflammatory diet, including plenty of fruits, vegetables, and healthy fats, is critical for skin health. Foods like leafy greens, berries, and nuts are particularly beneficial 4.
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Avoiding Processed Sugars: Reducing intake of highly processed foods and sugars can help minimize skin inflammation and improve overall skin appearance 3.
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Copper: This trace mineral is important for skin health but should be ingested in moderate amounts to avoid inflammatory responses 2.
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Sun Protection: Using mineral-based sunscreens containing zinc oxide or titanium dioxide can effectively protect skin from UV damage 5.
For an effective skin care approach, it's advisable to combine these supplements with a balanced diet and proper skin care routine. Always consult with a healthcare provider before starting any new supplements.
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