— SKIN: The 5 Best Supplements for Hydrating Dry Skin from the Inside Out

We should provide our skin essential needs to help the skin function in its correct way. HOW? let’s dive in:

Essential fatty acids are essential for helping skin retain moisture skin to look and feel soft and supple
If we’re not getting enough of these omega 3, 6 and 9 fatty acids, the skin’s barrier function becomes weakened… leading to more moisture escaping from the skin and drier skin as a result
Taking in a balanced ratio of omega 3’s, 6’s and 9’s will have anti-inflammatory effects on the body and the skin. Unfortunately western diets with grains and vegetable oils tend to be higher in omega 6’s than 3’s
Increasing our intake of omega 3’s from oily fish may help with the balance of ‘good’ and ‘bad’ bacteria in the gut. And a happy gut equals happy skin

The best source of essential omega 3’s – DHA and EPA – is in oily fish like mackerel or sardines and fish oil from these sources
And source of essential omega 6’s for skin – GLA – is in borage oil or evening primrose oil
Quality is important – a high quality fish oil is a must when choosing what to buy. Freshness, regular testing for mercury as well as sustainable fishing practices are all markers for quality
Cheaper fish oil capsules can sometimes contain rancid oils that will be more pro-inflammatory than anti-inflammatory
If you’re unsure, cut your fish oil capsule in half and smell… you’ll know if it smells like rancid oil!
If you’re consuming fish a couple of times per week. You’re unlikely to want to ‘correctively’ supplement omega 3’s. It would be more of a ‘supportive’ supplementation for dry skin to keep it soft and supple
Supportive supplementation – A supplement that contains both fish oil and borage or primrose oil will supply the body with the omega 3’s, 6’s & 9’s it needs to support healthy skin

Omega supplements can either be a soft gel capsule or in a liquid form
Liquid is generally easier as you can take it once a day
Capsules are generally taken a few times per day. They’re good for those that don’t like the feeling of liquid fish oil (even though many are great tasting flavours these days)

Cod liver has all the amazing benefits of Omega 3’s… plus it also naturally contains vitamin A and D
Vitamin A is important for the creation and repair of skin cells. It helps slow the breakdown of collagen and elastin in the skin
on the other hand Vitamin D helps with skin cell production and repair

Cod liver oil is ideal for those with dry, acne prone skin
Quality is important – Freshness, regular testing as well as sustainable fishing practices are all markers for quality
Also this liver oil should not be consumed by those that are pregnant or looking to conceive

Cod liver oil can either be a soft gel capsule or in a liquid form
Also Liquid is generally easier as you can take it once a day
Capsules are generally taken a few times per day. They’re good for those that don’t like the feeling of liquid fish oil (even though many are great tasting flavours these days)

Collagen is the most abundant protein in the body. It’s particularly important for providing structure within the skin
As we age, our bodies naturally produce less collagen… resulting in a greater chance of developing dry skin and the formation of fine lines and wrinkles
Eating or drinking collagen boosts the body’s own collagen production, helping to smooth out fine lines and wrinkles and improve skin elasticity
Both Collagen and vitamin C are a power duo. Vitamin C helps provide the foundations for collagen to build upon

There are different types of collagen and gelatin
Gelatin – has the same amino acids as hydrolysed collagen, but it ‘gels’ in liquid forming a jelly (making it good for some desserts)
Hydrolysed collagen – is soluble in liquid making it easy to add to smoothies, soups, stews and drinks
Hydrolysed collagen can also processed in different ways to make it targeted to hair, skin and nails or to joint health
This Hydrolysed collagen also can be ‘generalised’ making it helpful for muscle recovery and gut health
This means that doing your research and knowing what you are wanting to achieve is critical to choosing a type of collagen
Quality is important – Look for grass-fed
Collagen powders that are flavourless and water soluble are very versatile
Hydrolysed collagen can be ‘naked’ or it can have extra nutrients added (like Camu Camu for Vitamin C support or greens)

Collagen can be a powder, or in the case of collagen targeted to skin, it can be in capsules
AlsoCollagen powders are easily dissolved in water, juice or your favourite smoothie
Even Collagen acts like a sponge with water. So the more hydrated someone is, the greater effectiveness the collagen will have with plumping up the skin

High quality bone broth is an excellent source of collagen
Bone broth is also a good source of hyaluronic acid which helps skin retain moisture. On a side note, hyaluronic acid is also found in many topical cosmetics, it helps hydrate skin by binding water
Bone broth contains the amino acids glycine & proline, which are critical building blocks for healthy hair, skin & nails
The glycine in bone broth is also extremely beneficial for the health and repair of our gut
Without a healthy gut, we’re unable to properly absorb all the beautiful nutrients that we’re eating for our skin

Pre-made bone broth can be bought as powders or liquids
Or you can make it yourself at home. There are plenty of recipes online to help you make it yourself
Quality is important – Look for bone broth made from grass-fed and preferably organic bones or if you’re making it yourself, look for grass-fed bones

You can treat bone broth like an ingredient in your meals, for example you can add it when cooking soups, stews and stir frys
Or you can enjoy it on its own with hot water as a nutrient dense warming drink (this is called a ‘brothie’ ;))

Vitamin C plays a crucial role in the regulation of collagen in the skin and providing a supportive foundation. Collagen is essential for the structure of the skin barrier itself
One of the signs of scurvy (a condition of extreme vitamin C deficiency) is dry and rough skin
Also this Vitamin also helps protect skin cells from free radical damage
It helps to rejuvenate the appearance of skin, speed wound healing and protects against early signs of ageing

There are many stand alone vitamin C tablets and powders available …but naturally derived Vitamin C is generally better and causes less tummy irritation
Best = a whole food source of Vitamin C
Whole foods contain all of the other antioxidants, flavonoids and micronutrients needed to best absorb and utilise Vitamin C
The best whole food sources of Vitamin C are – Camu Camu, Acerola and Kakadu Plum
Camu Camu has the highest levels of natural Vitamin C of any food on the planet, followed by Kakadu Plum