The Best Vitamins, Minerals, and Active Ingredients for Healthy Skin
By Siti Salihah
When you step into a drugstore or pharmacy, you’re bombarded with countless skincare products, supplements, and vitamins. With so many options available, it can be overwhelming to know which will work best to clear up that stubborn pimple or soothe dry skin. Do you apply a product directly, or should you opt for a supplement? The debate between topical and oral skincare solutions isn’t just about trends—it’s about effectiveness.
To help navigate the world of skin health, we spoke with Encik Muhamad Amir Arif bin Mohd Nasir, a pharmacist with extensive experience in both government and community pharmacy settings. With years of experience working with skincare products and supplements, Encik Amir Arif shares his insights on how to improve skin health and healing from the inside out.
Key Vitamins, Minerals, and Active Ingredients for Skin Health
When it comes to promoting skin health, several vitamins, minerals, and active ingredients are highly recommended. According to Encik Amir Arif, pharmacists commonly recommend products with antioxidant effects for optimal skin health.
- Vitamin C – Available both as an oral supplement and in topical skincare products, Vitamin C helps repair the skin barrier while acting as a powerful antioxidant. It’s essential for healing damaged skin and fighting free radical damage.
- Vitamin E – Found in two forms: tocopherol and tocotrienol (the stronger version). This antioxidant helps protect the skin from oxidative damage and supports the skin’s healing process.
- Zinc – Zinc is known for its strong anti-inflammatory properties. It helps reduce acne flare-ups, supports healing, and is a great supplement for overall skin health.
- Biotin – Known for its role in promoting skin turnover, biotin supports healthy skin, hair, and nails, reducing inflammation in the skin.
For topical skincare, hydration is key. Ingredients like niacinamide, hyaluronic acid, and AHAs help plump up skin cells, restore hydration, and maintain the skin’s protective barrier. After achieving hydration, stronger ingredients like retinol can be introduced for more targeted results.
How Antioxidants Protect Skin and Promote Healing
Antioxidants are crucial in defending the skin from environmental damage. They neutralise free radicals—unstable molecules that damage skin cells and compromise the skin barrier. By reducing oxidative stress, antioxidants improve skin turnover and promote faster healing. Both oral and topical antioxidants contribute to skin health by reducing inflammation and supporting overall cell resilience.
Vitamin D: Topical vs. Oral Supplements
A common concern is whether sunscreen blocks the production of Vitamin D. While sunscreen may slightly reduce Vitamin D production, short periods of sunlight (10-15 minutes on your hands or legs) can still provide sufficient Vitamin D before applying sunscreen. If you’re unable to get sun exposure, Vitamin D supplements are an excellent option. It’s all about balancing sun exposure with protection.
Omega-3 and Collagen for Skin Health: Oral vs. Topical
- Omega-3 Fatty Acids – These essential fats are more effective when taken orally. Omega-3 supports skin cell structure, enhancing hydration and providing a protective barrier around skin cells. It also has antioxidant effects that help with cardiovascular health and blood pressure regulation.
- Collagen – Oral collagen is more effective for improving skin hydration and plumpness compared to topical collagen, which doesn’t absorb as deeply. Oral collagen supplements support skin elasticity and reduce the appearance of wrinkles and fine lines.
Are Collagen Peptides Effective in Supplements?
Collagen peptides in supplements can be metabolized by the body, but higher doses are often used to increase absorption rates. A common dosage is around 3000-5000 IU to ensure your body gets the benefits. This approach maximizes the chance of effective absorption, similar to how vitamin C is consumed in higher doses to support skin health.
Lesser-Known Active Ingredients Showing Promise for Skin Health
- Centella Asiatica (Cica) – Known for its hydrating properties, this plant-based ingredient is popular in skincare for its soothing and healing benefits.
- Resveratrol – Derived from grapes, this antioxidant has anti-inflammatory properties that support skin health.
- Glutathione – Although still under research, glutathione is used for skin whitening and its antioxidant effects. However, its absorption rate is still debated.
These ingredients are more commonly found in topical products, while oral supplements are less widely available.
Effective Absorption of Topical Products
Pharmacists assess whether topical ingredients can penetrate the skin deeply enough to be effective. Technologies like liposomal and nanoparticle formulations are often used to improve absorption. Liposomal technology encapsulates active ingredients within a fatty acid layer, while nanoparticle formulation uses tiny particles to help ingredients absorb deeply into the skin. Both methods enhance the effectiveness of skincare products.
Skin Conditions Like Rosacea and Psoriasis: Reducing Inflammation
For rosacea and psoriasis, managing inflammation and skin hydration is key. Topical treatments with ceramides and hyaluronic acid are often recommended. Oral treatments, such as probiotics and omega-3 supplements, can help reduce inflammation and improve gut health, preventing flare-ups triggered by toxins.
Acne and Dry Skin: Topical vs. Oral Treatments
For acne, topical treatments targeting oil control (like benzoyl peroxide) work best. For dry skin, hydrating oral supplements such as omega-3 and vitamin E can support long-term hydration. Topical treatments like gels or creams are more effective for instant relief.
Can You Overdose on Vitamins or Minerals?
Yes, it is possible to overdose on vitamins, especially if you take both oral supplements and use topical products. Water-soluble vitamins (such as Vitamin C and B vitamins) are usually flushed out, but fat-soluble vitamins (e.g., Vitamin A, D, E, and K) can accumulate in the body, potentially leading to toxicity. Always consult a pharmacist or healthcare professional before combining supplements with topical products.
The Role of Supplements for Women Trying to Conceive, Pregnant, or Breastfeeding
For women who are pregnant or breastfeeding, certain skincare ingredients should be avoided. Retinoids (like tretinoin) and high doses of salicylic acid are best avoided due to potential risks to the baby. Always consult a healthcare provider before using new skincare products during pregnancy.
Oral Supplements vs. Topical Treatments for Skin Conditions
Oral supplements are ideal for long-term skin health and conditions like psoriasis or anti-aging, while topical products provide quick, visible results for issues like acne or irritation. The key is to choose the right treatment based on your needs and timeline.
The ‘Beauty from Within’ Trend: Are Supplements Effective?
‘Beauty from within’ supplements, such as omega-3, vitamin C, and vitamin E, can support skin health over time. However, they’re not quick fixes. Hydration remains the foundation of healthy skin, and the goal of supplements should be to support skin health over months, not days.
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