If this is the year you’re prioritizing your health, proper nutrition and skincare are excellent places to start. Skincare and overall health go hand in hand, and the appearance of your skin can be a good indicator of your overall health.
While dietary changes support your overall health, it can be challenging to get all the nutrients you need through your diet. Additionally, sometimes, regardless of your diet, skincare problems arise due to genetics and environmental factors.
How to Improve Your Skin With Serums and Vitamins
If you’re looking to improve the appearance of your skin and overall health, here are some places to start, including your diet and skincare routine.
Vitamin B3
Also known as niacin, nicotinamide comes from vitamin B3. Niacin is an essential macronutrient our body needs for proper energy production. Nicotinamide also assists in DNA repair, making it a powerful anti-aging ingredient. Adding this vitamin to your list of supplements to start taking is beneficial for your health.
If you feel tired throughout the day, instead of your extra cup of coffee, consider taking an NAD+ or B3 supplement.
Niacinamide
Niacinamide is also derived from niacin and added to many skincare products due to its powerful anti-aging benefits. In addition to being good for the body, niacinamide also benefits the skin by reducing the appearance of enlarged pores. Niacinamide repairs your skin’s natural barrier, restoring dehydrated skin. This skincare ingredient can also help reverse the effects of sun damage by evening out your skin tone and discolored areas and reducing inflammation in the skin.
Vitamin C Serum
Vitamin C has many benefits for our health and skin. It’s an antioxidant that is used in skincare products to brighten skin tone. Vitamin C helps reduce the visibility of dark circles, acne scars, and other forms of discoloration. Applying a vitamin C serum helps to protect your skin from environmental damage, like air pollution. Integrating a Vitamin C serum into your skincare routine stimulates collagen production in the body, improving the appearance of your skin.
Omega 3s
Omega 3s are fatty acids essential for healthy nutrition. There are many benefits of Omega 3s, including preventing cardiovascular disease and certain types of cancer. Omega 3s also support proper cognitive function, reducing your chances of developing dementia or other neurodegenerative disorders. You can naturally get omega-3s from foods like fish, nuts, seeds, and certain plant oils. If dietary restrictions prevent you from getting the necessary fatty acids, you can find vegan and non-vegan supplements.
Hyaluronic Acid
Many serums and skincare products include hyaluronic acid as an ingredient. Our bodies naturally produce hyaluronate which includes many benefits when applied to the skin. Hyaluronic acid helps your skin retain moisture and improves skin elasticity. Maintaining your skin’s hydration is important to prevent signs of aging.
Retinoids
Retinoids, including retinol, are another great addition to your skincare routine this year, specifically if you’re over twenty-seven years old. Retinoids reduce acne, soften acne scars and dark spots, and have many other benefits not just for your face.
If you have clogged pores or sebaceous filaments difficult to get rid of, retinoids may be just what you need. This ingredient acts as a chemical exfoliant, which is gentler on your skin than scrubs and can be used daily. When adding this ingredient to your routine, only apply it before bed, and always remember to wear sunscreen the next day.
Polyphenol
Polyphenols are organic compounds found in plants and have many benefits to your health. Regularly consuming polyphenol through supplements or your diet helps your digestion process run smoothly. Polyphenol also benefits brain health and can reduce your risk of cardiovascular disease, diabetes, and some forms of cancer.
Polyphenols are found in red wine, chocolate, teas, and berries. Ensuring you consume polyphenols is the best way to reap the benefits, but if you’re looking for convenience, supplements are the next best thing.
Calcium
As more people switch to milk alternatives like oat, almond, and soy, we should be aware of our body’s need for calcium. Our bodies utilize calcium for maintaining strong bones. It’s also essential to maintaining heart, muscle, and nerve functioning. To absorb calcium, your body needs vitamin D, so ensure you’re getting both to reap the benefits.
Some studies also suggest vitamin D and calcium reduce your risk of developing cancer, diabetes, and high blood pressure. Again, the best way to get calcium is through your diet, and you can find calcium in milk products and some fish. However, if you have dietary restrictions, you can find it in dark green leafy vegetables and calcium-fortified foods. If you don’t regularly eat these foods, you can consider choosing a healthy meal delivery service or calcium supplements.
Glycolic Acid
Another skincare ingredient to consider is glycolic acid, a type of AHA that is sourced from sugarcane. The acid’s small-sized molecules are easily absorbed into your skin and act as an exfoliant shedding dead skin cells. This process also triggers your skin to produce more collagen, helping your skin maintain its plump, youthful appearance. Glycolic acid is a great skincare ingredient to try if you have aging, dry, or acne-prone skin concerns or want to brighten your skin’s complexion and exfoliate your skin.
To better skin and health this year
Ensuring you’re getting proper nutrition is a good place to start for your skin and health. While skincare products and ingredients applied topically have some benefits, your diet will always be the best way. By ensuring you’re getting vitamins and minerals, and only using the skincare ingredients you need, you’re on your way to better skin and health this year.
Ashley Nielsen
Ashley Nielsen earned a B.S. degree in Business Administration Marketing at Point Loma Nazarene University. She is a freelance writer who loves to share knowledge about general business, marketing, lifestyle, wellness, and financial tips. During her free time, she enjoys being outside, staying active, reading a book, or diving deep into her favorite music.
Featured image provided by Andrea Piacquadio; Pexels; Thanks!
