Table of contents:
- Supplement for skin that you need every day
- 1. Biotin
- 2. Fern extract
- 3. Iron
- 4. Omega fatty acids
- 5. Vitamin C
- 6. Vitamin E
Who doesn't want to have fair skin and beautiful hair? Maybe you have done various things to get this, ranging from salon treatments to adjusting a good diet. However, do you still find dry skin patches, chapped lips, and dull hair? Maybe you can try the following skin supplements.
Supplement for skin that you need every day
You may consider taking supplements. Supplements can help meet your nutritional needs, so it is good for health, including healthy skin and hair. There are several supplements for the skin that you should take, what are?
1. Biotin
Biotin is a B vitamin that promotes healthy skin, nerves, digestive tract and metabolism. Supplements containing biotin can help reduce hair loss and promote nail growth.
Biotin can be found in several foods, such as peanut butter and bananas. The recommended dose for biotin is 35 micrograms per day, which you may already find automatically in your diet.
2. Fern extract
Maybe you are familiar with ferns. It turns out that the extract from this vegetable can be used to maintain skin health. Yes, fern extracts have been researched for nearly 20 years for their ability to rejuvenate the skin.
A recent study revealed that fern extract can protect the skin from UV radiation. This skin supplement can also be used to treat health problems such as eczema, psoriasis, and vitiligo.
Additionally, supplements containing fern extract have been shown to have important anti-inflammatory effects on skin tissue. Ask your doctor for the proper dosage if you are interested in taking a supplement containing fern extract. Generally, supplement dosage will depend on each person's body weight.
3. Iron
Without iron, your hair will look dull, thin, and dry. Hence, this mineral is relied upon as a supplement for the skin. Especially if iron intake in the body is insufficient, nails become vulnerable to brittle and break easily. This mineral also plays a role in activating B vitamins in the body, so that your skin will look brighter.
It's not difficult to get iron. You can find it in a variety of foods such as dark green leafy vegetables, nuts, beef, chicken, and seafood. However, excessive and unsupervised iron consumption will cause damage to the skin structure, like the effects of free radicals.
So, you should consult your doctor first before you take a supplement for skin and hair.
4. Omega fatty acids
The content of omega 3 in fish such as salmon, sardines, and mackerel is useful for regulating oil production and helping to keep skin moist. In addition, these nutrients can also delay the skin aging process so that it can prevent wrinkles.
A study conducted in 2005 revealed that EPA, which is a type of omega-3, is able to help ward off UV rays that have been making skin dull and wrinkled.
What's more, omega-3 fatty acids can also make hair look brighter, prevent dry hair, and nourish the scalp. Make sure you take omega-3 supplements according to the recommended daily Nutritional Needs (RDA), 600 mg DHA per day. However, if you have a history of mood disorders, fish allergy, diabetes, or high blood pressure, you should consult your doctor first.
5. Vitamin C
Another supplement for skin and hair is vitamin C. This vitamin can promote hair growth, help get rid of dandruff, stop hair loss, so it can cause hair to look thicker.
A study conducted in 2013 revealed that someone who is diligent in taking supplements containing vitamins C and E will have a brighter skin in just 4 months.
How much vitamin C supplement you need to take each day depends on your gender. Women 19 years and over should consume 75 g of vitamin C supplements per day, while men aged 19 years and over should consume only 19 g per day.
However, you need to know, vitamin C can increase iron absorption, so it can be a problem for people with hemochromatosis and people with iron overload.
6. Vitamin E
Just like vitamin C, vitamin E is a vitamin rich in antioxidants that can help fight cell damage caused by free radicals that can lead to the formation of fine lines.
A study conducted in 2010 stated that men who took supplements containing vitamin E had more fertile hair than men who took the placebo treatment.
Basically, because vitamin E is fat soluble, you should use a gel supplement. Keep in mind that taking too much vitamin E can cause bruising under the skin's surface.
Generally, the intake of vitamin E that the body needs can be obtained by eating a variety of foods rich in vitamin E, for example, such as avocado, olive oil, and wheat.
