Eating Right for Healthy Skin: Supplement Options and Dietary Choices

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It’s the middle of summer, so you might be thinking more about the health and appearance of your skin. Now that you’ve swapped long pants and sweatshirts for swimsuits and tank tops, you want to be able to show off smooth and moisturized skin. Of course, it is also essential to protect your skin from sun damage, heat-induced dryness, and the dangers of skin cancer. To accomplish these goals, most people instinctively turn to sunscreen and skin moisturizers — both of which are extremely important for protecting skin health and appearance. However, your dietary choices can also play a significant role in maintaining and even improving the health and beauty of your skin. There are certain dietary supplements that are particularly good for your skin, and you can also choose skin-friendly summer foods for your meals and snacks.

Dietary Supplements for Your Skin

Outside of your daily moisturizing regimen, dietary supplements can be an excellent way to give your skin a healthy glow — in summer and all year round. Here are a few supplements you might want to consider:


  • Hyaluronic acid lozenges. Hyaluronic acid is a substance that is naturally produced by the skin and commonly added to moisturizing lotions and creams. It is a natural humectant, which means that, when it is present on the skin, it can draw molecules of water out of the air, which rehydrates the skin. You can take hyaluronic acid in lozenge form to supplement the amount that is naturally produced by your body.
  • Omega-3 fatty acids. The natural oils in omega-3 fatty supplements can keep your skin from drying out and improve its appearance by helping to trap moisture within the skin cells. Fatty acids are also critical for the absorption of fat-soluble vitamins like vitamin E, which can act as an antioxidant to protect your skin from sun damage. Plus, research shows that EPA, one of the omega-3 fatty acids included in many supplements, can help to reduced UV-induced lines and wrinkles by preventing the UV-induced breakdown of collagen, one of the proteins in your skin.
  • Probiotics. Taking a probiotic supplement can help restore the balance of healthy bacteria in your gut. Recent research suggests that taking probiotics can help to reduce the oiliness of the skin and combat acne. Prebiotic supplements, which also contribute to gastrointestinal health, may have similar effects.
  • Curcumin. Curcuimin is a phenolic phytochemical that is obtained from turmeric. Because of its antioxidant properties, curcumin can help prevent skin damage induced by ultraviolet light from the sun. Specifically, antioxidants help reduce the levels of free radicals that harm your DNA and contribute to the development of skin cancer.

Making Skin-Friendly Nutritional Choices

Conveniently, some of your favorite summer foods contain nutrients that can improve your skin health. If you are looking to tailor your diet specifically for skin health, it is best to talk with a health professional like a chiropractor, but these are some of the skin-friendly foods you might want to think adding to your diet during the warm summer months:


  • Watermelon. Because watermelon is about 90 percent water, it is one of the most hydrating fruits. It also contains a lot of vitamin C, which can support collagen production and improve skin elasticity.
  • Cucumbers. Like watermelon, cucumbers consist mostly of water. Therefore, adding cucumbers to your sandwich or salad can help you stay hydrated all summer long.
  • Blueberries. Blueberries contain high levels of antioxidants, which can protect your skin from damage caused by the sun. They also contain a high percentage of water, making them another hydrating fruit.
  • Coconut water. For a refreshing drink that supports skin health, you might think about sipping on coconut water. This drink contains high levels of potassium, which can improve circulation and thereby make it easier for your body to deliver oxygen and nutrients to your skin.
  • Rooibos tea. If you’re looking for a new flavor of iced tea for this summer, you may want to try rooibos tea. The polyphenols in rooibos tea can help to protect against premature skin aging. Also, the tea is caffeine free, which can help you to avoid the dehydrating effects of caffeine that can cause skin dryness.
  • Avocados. The natural fatty acids in avocados can help to maintain the elasticity of your skin. Avocados also contain high levels of vitamin E, an antioxidant that protects against the free radical damage that causes skin cancer. You can top your salad with avocados, make guacamole for your tacos, or even add avocado slices to your summer burger!





For more ideas about how to support your skin health with both dietary supplements and nutritional choices, it can be helpful to get advice from a chiropractor. The chiropractors at Atlanta Chiropractic and Wellness offer nutritional counseling alongside standard chiropractic treatments that can help you stay healthy and energized throughout the summer. We also offer a variety of nutritional supplements, including hyaluronic acid lozenges, omega-3 fatty acids, probiotics, prebiotics, and curcumin. Contact us today to schedule an appointment!

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