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There is now compelling evidence that Omega supplements are one of the single most important supplements we can take. I recommend to my patients to try and take at least 500mg of Omega 3 fish oil a day. If you are vegetarian then the best alternative is flaxseed oil and linseed oil or you could try an Omega 3 from algae. Take with meals for best absorption.
 
HYALURONIC ACID
Hyaluronic acid is made by the body but it's not a vitamin or mineral. In the skin, it sits alongside collagen and elastin and works to keep the skin hydrated and plumped. As we age our hyaluronic acid levels decline and as a consequence, our skin loses its ability to retain moisture. Hyaluronic acid is the ultimate humectant and can hold up to 1000 times its weight in water. Many topical skincare lines include it in their range because it's such a powerful skin hydrator.
But it can also be found in supplement form and I think this is going to be one of the BIG supplements of the future. I am hoping more research gets done to prove its efficacy but I can tell you from my clinical practice that my patients, once they start on this, never want to stop.
 
COLLAGEN
When collagen supplements came onto the market most of us took a slightly jaundiced view. However, consumers happily embraced collagen supplements and drinks and since then a whole host of evidence seems to have appeared in favour of them. Collagen is a protein that declines gradually as we age.
In fact, 75% of our skin is made up of collagen and it starts to decline from our mid to late 20s. So it's a big deal if we can use supplements to help support the skin’s collagen.
It is estimated that we lose about 1-1.5% of our collagen per year, which means by the age of 30 we have lost about 15%, and by the age of 40 about 40%.
The best collagen supplement to take is marine collagen from fish scales. Fish collagen peptides have the best bioavailability due to their smaller particle size compared to other animal collagens. Studies have shown that the skin benefits from taking marine collagen include improved skin elasticity, improved moisture retention, increased collagen production, prevention of lines and wrinkles and improved skin healing (Open Nutraceuticals Journal, 2015).
In another study published in 2015 in The Journal of Cosmetic Dermatology, oral collagen supplementation was found to significantly improve the hallmarks of skin ageing. It was found to increase skin hydration after 8 weeks of intake, improve collagen density in the dermis significantly and reduce the fragmentation of the dermal collagen network after 4 weeks of oral supplementation. In the study, all effects persisted after 12 weeks (J Cosmet Dermatol. 2015 Dec;14(4):291-301. doi: 10.1111/jocd.12174. Epub 2015 Sep 12).
 
CONCLUSION
Optimal micronutrition is vital for healthy, luminous skin.
Your skin is a reflection of what is going on inside your body and will reflect your nutritional status. Vitamins and minerals travel preferentially to all the major organs (e.g., brain and heart) and get to the skin only once everywhere else have been nourished. As a consequence, the skin can sometimes suffer from nutritional deficiency.
Whenever I see patients in the clinic with skin problems I advise them to optimize their vitamin, mineral, and Omega intake and to cut out dairy, gluten and other common food allergens. For anyone serious about anti-ageing and skin health nourishing the skin from within is a very powerful approach.
Remember to always use Supplements intelligently and use brands that are manufactured to GMP standards. Always consult your doctor before starting supplements, especially if you have any medical conditions (active or past) or if you are pregnant or breastfeeding.
ZENii is doctor-led skincare, vitamin, and wellness range that uses the finest quality ingredients. All vitamins and supplements have been designed by leading doctors, nutritionists, and skincare experts and are manufactured in the UK using GMP standards. <a title="ZEnii skincare and supplements" href="http://www.ZENii.com" target="_blank" rel="noopener">www.ZENii.com</a>

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