We can receive most of our nutrients through our foods, including vitamins, minerals, and probiotics, and we should strive for that. But, let’s face it, achieving optimal levels solely through eating regularly is often unattainable today. We’re all busy, and despite our best efforts, our dietary alternatives can often fall short.

The vitamins and supplements I’ve selected to emphasize are the most effective at achieving two crucial goals: first, promoting the gut-brain-skin axis by sustaining the intestinal flora, and second, replenishing the body with the nutrients it demands to keep healthy skin (and, I should add, healthy nails and hair).

Supplements for A Radiant Skin Glow

Here are several go-to-glow supplement picks—as always, talk to your doctor before beginning a supplement regimen.

Vitamin D Supplement (1,000 IU daily)

Vitamin D is a hormone that is created in the skin when it is exposed to UV light from the sun. It has a role in a range of biological processes that promote health, such as bone strength and calcium levels. Vitamin D receptors may be found all over the body, which says words about its importance. Vitamin D protects neurons from free radical damage and can reduce inflammation, according to animal and laboratory studies—all beneficial things for skin health. A group of experts from University Hospitals Cleveland Medical Center discovered in 2017 that taking vitamin D supplements orally helps lessen the inflammation induced by a sunburn quickly.

We now have proof that vitamin D deficiency is linked to the development of melanoma, the deadliest type of skin cancer. Another important aspect to remember is that vitamin D regulates gut bacteria, and so performs many of its functions.

It is preferable to obtain this vitamin through supplements (as well as foods and fortified drinks) rather than by exposing oneself to the sun’s harmful rays. Vitamin D is found in foods including salmon, mushrooms, cheese, eggs, and fortified products like almond milk. The secure upper limit is 4,000 IU per day, so if you ingest a 1,000 IU supplement and eat a couple of eggs or a piece of salmon in a 24-hour period, you’ll be fine.

When the skin is exhibited to UV rays from the sun, vitamin D is created. It has a role in a range of biological processes that promote health, such as bone strength and calcium levels.

Vitamin C Supplement (1,000 milligrams daily)

Vitamin C, which is ordinarily linked with citrus fruits, does a lot more than just increase immunity. It not only encourages fibroblast growth (fibroblasts are the cells that make collagen and other fibers), but it also functions as a cofactor in an enzymatic activity that is linked to skin health and function. It even regulates certain DNA repair in the skin, which helps to prevent malignant growths. Its relationship with melanocytes (cells that influence skin pigmentation) makes it a useful element in skin discoloration products. Because vitamin C is easily lost in our urine, it’s best to eat vitamin-C-rich meals throughout the day, including fresh fruits and vegetables, as well as take a supplement. Red peppers, broccoli, kale, tomatoes, Brussels sprouts, and, of course, oranges (but please eat them whole, not juiced!) are all high in vitamin C.

Vitamin C is a water-soluble antioxidant that aids in the formation of collagen, immunity, and DNA repair.

Vitamin E Supplement (400 IU daily)

When fat oxidizes, this fat-soluble vitamin acts as an antioxidant, preventing the generation of free radicals. Vitamin E is involved in immunological function, cell communication, gene expression regulation, and perhaps other metabolic processes in addition to its antioxidant properties. The term vitamin E refers to a group of fat-soluble molecules with antioxidant capabilities. Because vitamin E isn’t found in many foods, it’s tough to get enough of it through diet (sunflower seeds and some nuts contain this vitamin). Furthermore, UV exposure depletes vitamin E quickly.

Vitamin E is an antioxidant that is fat-soluble and protects our body’s lipids from free radical damage. It can help with immunological function and cell function in general.

Collagen Supplement

Collagen is the most accepted protein in the human body. It makes up one-third of the body’s total protein, three-quarters of the dry weight of skin, and is the most common extracellular matrix component. Collagen, as you might expect, goes through a constant cycle of renewal (including breakdown and repair). Collagen is what makes your skin (and muscles, which are also high in collagen) so good at repairing cells after they’ve been damaged. Collagen supplementation on a daily basis can aid in the rejuvenation process.

Collagen is the most abundant protein in the body and is essential for skin health. It can help your body’s natural production by ingesting it.

Calcium Supplement (500 milligrams daily)

Calcium, a common element in the human body, is essential for the health of many bodily organs, including the skin, where it regulates the skin’s many activities. The outermost layer of the skin contains the majority of the calcium, and if there isn’t enough of it, your epidermis can appear fragile, thin, and dry. The development of new skin growth and the shedding of dead skin cells are both hampered by a shortage of calcium in the skin. Skin turnover, to put it another way, grinds to a halt. Calcium ions also allow neurons to communicate with one another, which connects the gut, brain, and skin. Finding a calcium supplement with vitamin D (in which case you won’t need a vitamin D supplement) is fine.

Calcium is essential for the health of not only your bones and teeth but also all of your bodily organs, including your skin, where it regulates many of the skin’s activities.

Mineral Supplements with Trace Elements

Zinc, copper, and selenium are the minerals that are most important for skin health. If you obtain enough of these minerals in your diet, you won’t be deficient in them and won’t need to supplement, so make sure to get tested with your doctor. Look for them in the supplements I’ve just mentioned, as they’re frequently added to them.

Chelated Selenium (45 mcg daily)

This trace mineral functions as an antioxidant, protecting other antioxidants like vitamin E. Selenium deficiency has been linked to inflammatory skin diseases like acne, eczema, and psoriasis, according to research. Selenium is involved in the production of glutathione peroxidase, an enzyme that helps to prevent acne-related inflammation. Halibut, brazil nuts,  grass-fed beef, sardines, chicken, and turkey are all high in selenium.

Zinc, copper, and selenium are the minerals that are most important for skin health. They improve your skin in a variety of ways, including acting as an antioxidant, assisting in the generation of elastin and collagen, and lessening inflammation.

Copper (1.5 – 3 mg daily)

Copper peptides, found in skincare products, aid in the formation of collagen and elastin, as well as acting as an anti-inflammatory. Copper is a factor in many enzymatic activities that maintain good skin, hair, and even eyes. Therefore it improves your skin when you consume it orally. Dark leafy greens, legumes (particularly beans), nuts and seeds, mushrooms, shellfish (especially oysters), avocados, and whole grains are all good sources of copper.

Zinc (10-30 mg daily)

This mineral protects skin lipids and fibroblasts by acting as an antioxidant, reducing the generation of harmful free radicals. Zinc is supposed to help minimize acne flare-ups since it is involved in cellular turnover and immunological function. The amount you take will be determined by your diet (zinc is naturally found in grass-fed meat, sesame and pumpkin seeds, oysters, peas, grains, and beans). You shouldn’t fancy taking too much zinc because it can lead to copper insufficiency if you take too much (large doses of zinc prevent the absorption of copper in the digestive tract). These two minerals complement each other. Zinc should not be ingested on an empty stomach because it can cause nausea and stomach distress. Take zinc either midway through or immediately after a meal.

Probiotics Supplement (10 to 15 billion CFU)

While it’s best to get your probiotics through fermented foods and beverages like kombucha, taking a probiotic pill isn’t a bad idea. Probiotics influence immune system development, frequently altering the immune response to a regulatory and anti-inflammatory state. Probiotics may execute a role in treating chronic inflammatory disorders ranging from inflammatory bowel disease to acne, rosacea, dermatitis, and premature aging caused by UV radiation because of their potential to modulate chronic inflammatory states.

Consuming probiotic-rich meals and beverages, as well as taking a supplement, is the best way to ensure you’re getting enough probiotics. To locate the best probiotics, start by visiting a trusted store that specializes in natural products.

Please do not stop taking the medications that your dermatologist or doctor has prescribed for you. These supplements are not intended to substitute medication or sunscreen. They’ll function in conjunction with any other protocols you’re using right now. As a reminder, if you’re taking oral antibiotics, make sure to take your probiotics in the hours between your antibiotic doses.

Probiotics influence immune system development, frequently altering the immune response to a regulatory and anti-inflammatory state.