The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
Believe it or not, your body craves healthy food. If it could talk, it would request a steady stream of colorful fruits and vegetables, fresh herbs, leafy greens and wholesome fats from plant sources like nuts, seeds and avocados. If you’ve ever made a conscious effort to clean up your diet, you likely noticed an increase in energy, improved digestion and more vibrant looking skin after only a couple of weeks. That’s all credit to you feeding your body the food it loves!
On top of an Fx™-style eating plan, there are a few supplements you can take to help improve the health of your skin. But for best results, always think food first.
Omega-3 Fatty Acids
Omega-3’s are essential fatty acids you must get from food or supplements because your body can’t make them. By sealing in moisture, omega-3 fats may exert a positive effect on your skin’s hydration levels and help lessen dry, itchy skin.
Salmon, mackerel, trout, tuna, sardines, walnuts, flax, chia and hemp seeds are just some of the foods you can add to your meals for more omega-3’s.
New Chapter Wholemega is an omega-3 supplement sustainably harvested from pure Alaskan waters and pressed from the nutritious trim of wild salmon. Two softgels supply 520 milligrams of omega-3 fats.
If you prefer a plant-based omega-3 supplement, Nutritional Roots Vegan Marine Omega-3 DHA is the perfect choice. Sourced from algae, it offers 475 milligrams of omega-3 fats per capsule.
Your microbiome is a large community of mostly healthy bacteria living in your gut and on the surface of your skin. Since your skin is your largest organ, you want to ensure a population of friendly bacteria. After all, it’s the good guys that help regulate inflammation and kill pathogenic bacteria, both of which can lead to skin problems.
Foods like unsweetened yogurt, fermented plant-based cheeses, miso, raw sauerkraut, kimchi and kombucha, are loaded with healthy bacteria, known as probiotics.
If you aren’t one to eat cultured foods on a regular basis, you’ll want to take a probiotic supplement. I recommend Nutritional Roots Probiotics+ for a few reasons.
- It contains a whopping 42 billion CFUs (colony forming units) per capsule.
- The addition of plant-based prebiotics provides “food” for good bacteria to thrive.
- Nutritional Roots adds a mood-balancing blend of botanical ingredients, like organic ashwagandha, ginkgo and valerian root to support a healthy stress response, because unmanaged stress is your skin’s worst enemy.
Vitamin D is a hormone that your body produces when exposed to direct sunlight—hence it’s nickname “the sunshine vitamin.” Since food is a relatively poor source of vitamin D and most people spend an inordinate amount of time indoors, deficiency is quite common. And even if we manage to get outside, cloudy days and long winters make it nearly impossible to soak up enough rays to boost our vitamin D to optimal levels.
What does this all have to do with skin health? Vitamin D plays an important role in the immune system, and its deficiency can elevate various skin conditions, including acne and eczema. It also has antimicrobial and anti-inflammatory properties.
It’s important to get your vitamin D level checked by a doctor, and if it’s low, supplementing with Vitamin D3 is a simple and effective way to optimize it. Nutritional Roots Vitamin D3 + K2 combines the complementary qualities of vitamin D3, vitamin K2 and algal omega-3 DHA.
Whole Food-Based Multivitamin
A high-quality multivitamin can supply essential vitamins and minerals responsible for skin repair, elasticity and hydration. Nutritional Roots Multivitamin is a whole food-based (made from food) fermented supplement enhanced with enzymes and probiotics. What’s more, you’ll receive 200% of your daily value of biotin to support healthy hair, skin and nails.
Hair, Skin & Nail Supplement
If you struggle with hair loss, a hair, skin and nails supplement can be a great asset. New Chapter Hair Skin & Nails contains probiotic-fermented herbs and astaxanthin, a plant-nutrient from organic algae that may improve skin appearance. With 1000% of the daily value of fermented biotin, it supports your natural production of keratin, a protein that helps form hair, nails and the outer layer of your skin.
The path to healthy skin is straightforward: nourish your body from the inside out with plenty of fresh water and food from the earth today, then do the same tomorrow. Next, add a handful of skin-supporting supplements, like fish oil, probiotics, vitamin D3 and a whole food-based multivitamin.
Everyone’s skin tells a story. If you’re not happy with yours, head to your local Heinen’s and rewrite it!
Please consult your healthcare provider before beginning any new supplements.