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7 Key Skincare Supplements for Luminous, Healthy Skin

| Modified on Dec 29, 2024
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Glowing Skin and Vitamin C

Achieving radiant, healthy skin goes beyond basic skincare routines. Integrating a balanced diet, staying active, and keeping hydrated are fundamental for maintaining skin health. Yet, incorporating specific supplements can further elevate your skin's health and appearance.

This article delves into six vital skincare supplements renowned for their skin-enhancing properties. We'll examine their unique benefits, mechanisms of action, and optimal dosages to nurture a glowing complexion. These powerhouse supplements are Vitamin C, Collagen, Biotin, Vitamin E, Omega-3 Fatty Acids, and Coenzyme Q10 (CoQ10). Each plays a critical role in skin health, offering everything from anti-aging effects to improved skin elasticity and hydration.

Moreover, we explore the world of natural remedies with a spotlight on apple cider vinegar. Hailed as the top home remedy for healthy skin by Earth Clinic readers, apple cider vinegar has gained a loyal following for its skin benefits. We'll discuss how this simple yet effective ingredient can be a game-changer in your skincare regimen.

1. Vitamin C

Vitamin C, also known as ascorbic acid, is one of the most popular and well-researched supplements for improving skin health. It's a potent antioxidant that protects the skin from damage caused by free radicals, which can lead to premature aging and a dull complexion.1 Vitamin C is critical in collagen synthesis, helping maintain skin elasticity and firmness.2

Recommended Dosage

The recommended daily vitamin C intake varies depending on age and gender, but a dosage of 75-90 mg per day is suggested for most adults.3 It's important to note that vitamin C is water-soluble, meaning that excess amounts are easily excreted by the body, making it necessary to consume it regularly for optimal skin health.

2. Collagen

Collagen is the most abundant protein in the human body and a major component of the skin, providing structure and strength.4 As we age, our bodies produce less collagen, leading to a loss of skin elasticity and the appearance of wrinkles. Supplementing with collagen has been shown to improve skin hydration and elasticity and reduce the appearance of fine lines and wrinkles.5

Recommended Dosage

Although there is no standardized dosage for collagen supplements, studies suggest consuming 2.5 to 10 grams of hydrolyzed collagen daily can benefit skin health.6 For optimal results, you should look for a high-quality collagen supplement, such as one derived from grass-fed, pasture-raised animals or a marine source.

3. Biotin

Biotin, also known as vitamin H, is part of the B-vitamin family and is vital in maintaining healthy skin, hair, and nails.7 A biotin deficiency can lead to various skin issues, such as rashes, dryness, and inflammation.8 While biotin is found in many foods, supplementation can ensure adequate intake for optimal skin health.

Recommended Dosage

The adequate daily intake of biotin for adults is 30 micrograms.9 Biotin is a water-soluble vitamin, so excess amounts are typically excreted by the body. However, it's important to consult with a healthcare professional before starting any supplementation, as high doses of biotin may interfere with certain lab tests.10

4. Vitamin E

Vitamin E is a fat-soluble antioxidant crucial in protecting the skin from oxidative stress caused by free radicals and environmental pollutants.11 Vitamin E also has anti-inflammatory properties, which can help soothe and heal damaged skin.12

Research indicates combining vitamin E with vitamin C can enhance its antioxidant effects and protect the skin from damage.13

Recommended Dosage

The recommended daily intake of vitamin E for adults is 15 mg (22.4 IU) daily.14 Some studies have used higher doses for specific skin conditions, but it's crucial to consult with a healthcare professional before taking higher amounts, as excessive vitamin E intake can lead to negative side effects.15

5. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential nutrients known for their anti-inflammatory properties.16 These fatty acids contribute to skin health by regulating oil production, maintaining skin barrier function, and reducing inflammation, which can help alleviate conditions like acne, eczema, and psoriasis.17 Omega-3s can be obtained from fatty fish, such as salmon and mackerel, and fish oil or algal oil supplements.

Recommended Dosage

There is no established daily intake for EPA and DHA, but the American Heart Association recommends consuming at least two servings of fatty fish per week, which equates to roughly 500 mg of combined EPA and DHA daily.18 If you supplement with fish or algal oil, ensure the product is high quality and undergoes third-party testing for purity and potency.

6. Coenzyme Q10 (CoQ10)

Coenzyme Q10, or CoQ10, is a naturally occurring antioxidant in the body that plays a vital role in cellular energy production and combating oxidative stress.19 As we age, CoQ10 levels in the skin decrease, reducing antioxidant protection and increasing signs of aging.20 Supplementation with CoQ10 has been shown to improve skin texture, reduce the appearance of wrinkles, and protect against photodamage caused by UV exposure.21

Recommended Dosage

There is no established daily intake for CoQ10, but studies have used doses ranging from 50 to 200 mg daily with beneficial effects on skin health.22  It's important to choose a high-quality CoQ10 supplement and consult a healthcare professional before starting any supplementation, as CoQ10 may interact with certain medications.

7. Hyaluronic Acid

Hyaluronic acid, a naturally occurring substance in the body, has become a go-to supplement for enhancing skin hydration and plumpness. It functions as a humectant, attracting and retaining moisture in the skin, essential for maintaining a youthful and dewy appearance. Hyaluronic acid also plays a role in tissue repair and regeneration, supporting the skin's natural healing processes.23

Recommended Dosage

For skin health, hyaluronic acid supplements are typically taken in dosages ranging from 120 to 240 mg per day.3 It's advisable to follow the manufacturer's recommended dosage or consult with a healthcare professional to determine the optimal amount for your specific needs. Since hyaluronic acid is a substance naturally present in the body, it is generally well-tolerated and safe for most individuals. However, it's always important to consider potential allergies and consult with a healthcare provider before starting any new supplement regimen.

Apple Cider Vinegar Tonic: Boosting Skin Health from Within

Apple cider vinegar (ACV) tonic is celebrated as a top natural remedy for promoting glowing skin and is highly recommended by Earth Clinic readers. Crafted from fermented apples, ACV is rich in acetic acid, vitamins, minerals, and enzymes. Its longstanding use in traditional remedies is attributed to its antibacterial, anti-inflammatory, and antioxidant properties. Here's how an ACV tonic can contribute to achieving radiant skin from the inside out:

Enhancing Digestive Health

ACV tonic can improve digestive health and is closely linked to skin appearance. A healthy digestive system ensures efficient nutrient absorption and elimination of toxins, both crucial for clear, vibrant skin.

Balancing Internal pH Levels

While ACV is acidic, it has an alkalizing effect once metabolized. This helps maintain the body's optimal pH balance, which can reflect positively on your skin's health and appearance.

Detoxification

ACV's detoxifying properties can aid in flushing out toxins from the body, which can, in turn, lead to a clearer, more glowing complexion.

How to Use Apple Cider Vinegar Tonic for Skin Health

To reap the benefits of ACV tonic for your skin:

  • Mix 1-2 tablespoons of raw, unfiltered apple cider vinegar with a glass of water.
  • Drink this tonic once or twice daily, preferably before meals.

Using raw, unfiltered apple cider vinegar with "the mother" is key to obtaining the maximum benefits. "The mother" contains beneficial bacteria, enzymes, and proteins that contribute to its health-promoting properties.

While ACV tonic is generally safe for most people, it's recommended to start with a lower dosage and observe your body's response. Consult with a healthcare professional before integrating apple cider vinegar tonic into your routine, especially if you have underlying health conditions or are taking medications. With its potential to enhance overall health, an ACV tonic can be a valuable addition to your skincare regimen, promoting a more radiant complexion from within.

Please continue reading below to learn more glowing skin remedies that have worked for our readers, such as apple cider vinegar, turmeric, and more! Let us know what worked for you!

Citations

  1. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
  2. Telang, P. S. (2013). Vitamin C in dermatology. Indian Dermatology Online Journal, 4(2), 143-146.
  3. Office of Dietary Supplements - Vitamin C. (2021). Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
  4. Varani, J., Dame, M. K., Rittie, L., Fligiel, S. E., Kang, S., Fisher, G. J., & Voorhees, J. J. (2006). Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. The American Journal of Pathology, 168(6), 1861-1868.
  5. Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
  6. Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovska, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology, 18(1), 9-16.
  7. Zempleni, J., Wijeratne, S. S., & Hassan, Y. I. (2009). Biotin. BioFactors, 35(1), 36-46.
  8. Trüeb, R. M. (2016). Serum Biotin Levels in Women Complaining of Hair Loss. International Journal of Trichology, 8(2), 73-77.
  9. Office of Dietary Supplements - Biotin. (2021). https://ods.od.nih.gov/factsheets/Biotin-Consumer/
  10. Mayo Clinic - Biotin. (2021). https://www.mayoclinic.org/drugs-supplements-biotin/art-20363663
  11. Keen, M. A., & Hassan, I. (2016). Vitamin E in dermatology. Indian Dermatology Online Journal, 7(4), 311-314.
  12. Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-Endocrinology, 4(3), 298-307.
  13. Al-Niaimi, F., & Chiang, N. (2017). Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications. The Journal of Clinical and Aesthetic Dermatology, 10(7), 14-17.
  14. Office of Dietary Supplements - Vitamin E. (2021). https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
  15. Mayo Clinic - Vitamin E. (2021). https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
  16. Simopoulos, A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495-505.
  17. Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725-1734.
  18. American Heart Association. (2018). Fish and Omega-3 Fatty Acids. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
  19. Kalén, A., Appelkvist, E. L., & Dallner, G. (1989). Age-related changes in the lipid compositions of rat and human tissues. Lipids, 24(7), 579-584.
  20. Inui, M., Ooe, M., Fujii, K., Matsunaka, H., Yoshida, M., & Ichihashi, M. (2008). Mechanisms of inhibitory effects of CoQ10 on UVB-induced wrinkle formation in vitro and in vivo. BioFactors, 32(1-4), 237-243.
  21. Žmitek, K., Pogačnik, T., Mervic, L., Žmitek, J., & Pravst, I. (2016). The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomized, placebo-controlled, double-blind study. BioFactors, 42(6), 647-656.
  22. Langsjoen, P. H., & Langsjoen, A. M. (2014). Comparison study of plasma coenzyme Q10 levels in healthy subjects supplemented with ubiquinol versus ubiquinone. Clinical Pharmacology in Drug Development, 3(1), 13-17.
  23. Litwiniuk M, Krejner A, Speyrer MS, Gauto AR, Grzela T. Hyaluronic Acid in Inflammation and Tissue Regeneration. Wounds. 2016 Mar;28(3):78-88.

Related Links:

8 Vitamin C Benefits (and Some Common Side Effects)

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Apple Cider Vinegar for Glowing Skin

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Posted by Deirdre (Asheville) on 04/18/2023
 ★★★★★

I've used ACV on and off for at least twenty years now. Yes, it definitely gives the skin a healthy glow! The only thing that comes close to ACV in my personal experience is a combination of biosil and collagen supplements. I use ACV capsules now. Not quite as good as the liquid, but easy to take daily.

Replied by Maureen
(UK Lancashire)
04/20/2023
3 posts

Hi, would you mind telling me how you use ACV for skin please? I have bottles of it which I use for cooking. Thank you

Deirdre
02/01/2024

Hi Maureen,

Apologies for the delayed reply. I just saw your question! I slowly drink 1-2 tablespoons of ACV in a large glass of filtered water.

Louise
(SC)
12/29/2024
★★★★★

I mix 2 tbsp. of Bragg's acv, 2 tbsp. lemon juice(bottled), and 1 tbsp. raw local honey in 8 to 10 oz. of water, and drink once a day. My husbands kidney Dr.said that is the best thing you can do for your kidneys and liver and digestive track. It gives you energy, and helps curb your appetite.

Apple Cider Vinegar for Glowing Skin
Posted by Kara (London) on 05/04/2017
 ★★★★★

Editor's Choice

Yes true true, apple cider vinegar will cause glowing skin. I have used it for years. I drink a teaspoon of apple cid vin in warm water in the morning (whereas other people who practice Ayurveda drink lemon juice in warm water first thing in the morning). I also drink it JUST before working out. Also, on occasion I use it as my alpha hydroxy before apply a mask. To do this I saturate a cotton ball with vineger, apply all over my face but avoid just underneath my eyes. Leave for a couple of minutes, wash off with warm water. Then I apply a mask (ingredients depend on whether it's winter or summer). Glowing skin!

Apple Cider Vinegar for Glowing Skin
Posted by Tina (Danbury, Ct) on 08/25/2014
 ★★★★★

Apple cider vinegar is my all time glowing skin remedy. I put 2 teaspoons of ACV in a glass of room temperature filtered water and drink it 20 minutes before dinner and then another glass 20 minutes before going to bed. It helps digest fat and improves circulation... at least for me.

Replied by Veena Morales
(Denver Colorado)
10/19/2014

I only take apple cider to reduce high blood pressure. I've read from some forums that it can irritate the skin when applied directly. I have sensitive skin and I cannot just apply anything without making sure that the stuff will not cause more damage than help.

Replied by Diamond
(Ma., US)
11/03/2014
★★★★★

When we consume medicinal (healing) items via inside our bodies generally should be good enough, meaning if your skin is sensitive then drinking a little ACV should be sufficient enough.What works inside the body most times works just a well outside the body etc.Good Luck.

Replied by Umar
(Lahore, Pakistan)
03/13/2015

Is drinking Apple Cider Vinegar safe for people suffering from high blood pressure?

Replied by Little Wing
(Boston, Ma)
03/15/2015

My friend's mom started taking ACV daily to deal with heartburn/GERD and a side effect was that her blood pressure was lowered. I've read quite a bit of information on people who have used it for this. Good luck.

Replied by Lydia
(Texas)
05/14/2015
★★★★★

ACV is a good natural supplement that helps in many health problems. High blood pressure is just one of them. It is a good detox regimen too. Mix pure water with ACV and raw honey and drink 8 oz. daily.

Apple Cider Vinegar for Glowing Skin
Posted by Penny (Edmonton, Ab, CA) on 08/22/2014
 ★★★★★

I use 1 tsp apple cider vinegar in a glass of water and pour some on a cloth and wipe my face with the cloth. Allow to air dry. My face is clearing up nicely.

Baking Soda, Honey and Egg White Mask

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Posted by Bianca (Quezon City ) on 06/17/2017
 ★★★★★

I'm used baking soda for more than a month. But not just baking soda alone I mixed it with pure honey and the white of egg mix them together and using it as my face mask everyday before taken a bath. Apply nicely rub so gently on my face circular motion until I'm feel it's tighten and leave on my face up to 30 minutes. Rinse with warm water then cold after to close the poreses..,, My skin look radiant rosy smooth and it's tighten. I love it! My family and friends they noticed the changes Of skin on my face. So easy and no need to go to any derm clinic. It's so natural way, very helpful.

Coffee Scrub

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Posted by Mama To Many (Tennessee) on 05/01/2017
 ★★★★★

Editor's Choice

A friend of mine asked me if I had tried using a coffee scrub. So I was intrigued and made some up to try it.

Coffee Scrub Recipe (Ingredient amount approximate)

  • 2 tablespoons ground coffee
  • ¼ cup sugar
  • 1 tablespoon castor oil
  • 1 tablespoon coconut oil
  • ¼ teaspoon vanilla extract

Melt the coconut oil (or soften to almost melted.) Stir in the castor oil. Stir in sugar, coffee and vanilla. Store in a small jar in your bathroom.

So, coffee scrub is supposed to exfoliate skin and make it soft and get rid of cellulite. I can attest to the first two but think it would need to be used regularly for a while to see if it reduces cellulite.

I just scooped some out and used it like soap and a washcloth.

Pluses:

This stuff smells amazing. And after I use it, my bathroom smelled wonderful for hours.

It feels invigorating to the skin.

Skin is very soft after a shower with it!

Negatives/Cautions

This might be harsh for sensitive skin or the face. (I haven't tried in on my face.)

It makes a mess! Keep a cup in your shower to rinse out the coffee after you rinse off.

It leaves the tub slick! I sprinkled baking soda in the tub (borax would work well here, too) after I showered and left it there so the next “showeree" wouldn't slip in the tub. Do a full cleaning of the tub if the next person who will be using it has poor balance or for the elderly!

I think you shouldn't make up a large batch. I suspect that water that gets into the container when you are scooping out some scrub will end up causing the coffee to mold over time. Eeewwww.

But overall I love it! Oh, and I stepped on a wasp (in my house! ) the other night. Last night my foot was itching terribly from it, so I used some coffee scrub on my foot and it did give some temporary relief.

I also used it to wash my hands one day just because. This is probably a good hand cleaner for grimy hands that won't leave them dried out.

Let me know what you think if you try it!
~Mama to Many~

Dietary Changes

1 User Review
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Posted by Chloe (Los Angeles, Ca, Usa) on 08/25/2014
 ★★★★★

My skin started to improve radically and glow after I became a vegan in 2010. I eat a lot of fresh produce (organic if possible) and drink wheatgrass juice once a day. There's a juice place near my apartment so I don't have to grow the wheatgrass myself. I also drink 2 BIG sports bottles of water during the day too. Water, water, water!

Honey

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Posted by Susanmorgan (Sc) on 01/15/2017
 ★★★★★

I use honey for my skin care routine and I think it is the best home remedy to get glowing and acne free skin.

Lemon Juice for Glowing Skin

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Posted by Alicia (Atlanta, Ga) on 08/25/2014
 ★★★★★

I have never tried drinking apple cider vinegar for glowing skin, but I will now after reading the reviews. When my face needs a pick me up (before going to a party typically), I cleanse my skin and then apply fresh squeezed lemon juice. I don't wash it off. It's a natural exfoliant and makes my face smooth and dewy within minutes.

Moringa Hydrosol With DMSO

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Posted by Gary (Georgia) on 04/20/2023
 ★★★★★

I have found that something that I had created in Indonesia actually works quite well for skin and makes it look vibrant and healthy.

Moringa hydrosol with 70/30 DMSO added does wonders for making the skin look brighter.

Use 2x daily, applied with organic cotton.

Oil Mix

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Posted by Lebon (South Africa) on 04/10/2015
 ★★★★★

I have an oil mix that I have been using to great effect. Virgin Coconut oil (Lauric Acid) +Avocado oil (mostly Omega 6) +Macadamia nut oil (mostly Omega 9 + fair amount of Omega 7).

The MCT of coconut oil helps the absorption of omegas.

As you can see these oils complement one another and the combination does wonders for my normal to dry skin.

I have also found that drinking these oils stop the inflammation of the mucus membrane that keeps your nose congested. If you intend to drink them buy the cooking grade of the oils, they can also be applied on the skin.

Apply 2x a day and notice the difference in 2 -3 weeks.

Oil Pulling

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Posted by Katzie (Calgary) on 05/17/2021
 ★★★★★

Just the other day I was lamenting turning 55 and the brown spots on my lower cheeks, saggy skin, and dark eyes. I started OP as a way to deal with an infected tooth (it worked), and as of today, I have done it 3 times, for 20 mins each time. Got a foamy mess after each time, meaning it attracted crap from under my gums! Now my immune system is free to battle other places. My mouth feels fantastic!

I much prefer Coconut Oil, mixed with EVOO if I am running out, but EVOO on its own just felt greasy, but I still did it. The foam was yellow. Sesame oil and CO are much better for me. I could never use corn oil after seeing a video on how it's made! Yuck.

But ANOTHER benefit that I haven't seen mentioned enough is to the skin! When I looked in the mirror this morning, I thought an intruder was in the bathroom with me! 'cause I sure as heck did not recognize that lady! My skin is now crystal clear and spot-free. HOW did that happen so quickly?! Oil Puller for Life here!!! Be blessedly healthy, everyone, please!



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