The skin is the largest organ in the body. It protects against diseases and infections, regulates temperature and even helps the production of vitamins. Maintaining healthy skin is essential to beauty and overall health, although most of us are more interested in keeping our skin healthy than actually maintaining it.
The best way to keep your skin healthy—young, fair, radiant, supple, soft, and wrinkle-free—is to stay out of the sun.
Ultraviolet (UV) rays from the sun produce a healthy-looking tan, but they do a lot of damage to the skin in terms of pigmentation, burning and loss of elasticity. These can lead to premature aging in the form of wrinkles, fine lines, sagging, dark skin, uneven skin tone, loss of translucency, enlarged pores and dryness. Even the best genetics, topical skin lightening treatments, and oral skin supplements would be of little use if a person tans relentlessly and regularly.
Avoiding the sun helps, but if you can't avoid it, you'll need to make sure you use sunscreen. This is especially important if the exposure to the sun is for a long time.
Assuming that one is already sensible about sun exposure, how can we further improve the condition of our skin? We know that some oral supplements are effective for good skin health, but which are these supplements and how effective are they?
Supplement from the inside
The first group would be vitamins and minerals, necessary for the proper functioning of each organ.
Vitamins and minerals that can affect skin health include the B-complex, especially B1 (thiamine), B2 (riboflavin), and B12 (cyanocobalamin). An apparent deficiency of vitamins B1 and B2 is known to cause special forms of dermatitis (a type of skin inflammation). B12 deficiency is particularly harmful to neurons and rapidly dividing cells, including skin cells.
In addition to B vitamins, a lack of vitamin C, iron and copper also affects skin health. All three are important for the synthesis of collagen, a key structural protein in the skin that plumps and tones the skin.
Vitamin A is essential for the normal life cycle of skin cells. Vitamin A deficiency makes the skin dry, brittle and prone to wrinkles. On the other hand, excessive intake of vitamin A can cause serious toxicity and should be avoided.
Vitamins C and E and beta-carotene have been touted as antioxidants that reduce free radicals. (Free radicals result in skin degeneration and aging.) However, while free radicals and the role of antioxidants is indisputable, clinical results have not conclusively demonstrated whether supplemental vitamins and other micronutrients improve skin quality and prevent the aging process.
Excess amounts can be just as harmful as deficiencies, so it's best to stick to the Recommended Daily Allowance (RDA).
Current help
Oral supplements should go hand in hand with topical applications – sunscreen with at least SPF 30, creams (preferably with whitening agents) and moisturizers (preferably with skin lightening agents). Compared to topical applications, the effects of oral supplements are slower and more subtle. Consumers need to be realistic about their expectations, as results will certainly not come in 7 days or 2 weeks.
We recommend a holistic approach to skin health that includes:
* A healthy balanced diet containing all food groups as well as vitamins, minerals and micronutrients.
* Keep a happy, positive mood. It is well documented that certain skin conditions – such as acne and eczema – are more common among the stressed.
* If you smoke, stop smoking. Smoke causes free radicals, damages the skin's micromutation, and also causes teeth staining and other discoloration.
* Minimize sun exposure and use a good sunscreen every day.
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