11 supplements for better skin (and to be told how beautiful it is)

Did you know that Spain is one of the European countries where most skin supplements are taken? According to a study published in the Spanish Journal of Human Nutrition and Dietetics , their use has increased especially since 2020. Furthermore, "the purchase of dietary supplements is increasingly influenced by the advertisements that consumers see on social media and the internet, especially among people under 40," explains pharmacist María Esther García de la Cruz.

But what is nutricosmetics?

Nutricosmetics , or cosmetic supplements, use natural ingredients to enhance external beauty from within . "However, given that the increase in supply and demand also increases misinformation, it is important that the intake of these products be guided by an expert and that we have clear and accurate information to be able to choose the most appropriate products for each person," warns Marnys. María Esther García de la Cruz, along with María Mercedes Sánchez , head of the Scientific Information Department at Marnys , a laboratory specializing in dietary supplements, debunks some of the most common myths.

How to take supplements correctly

Fact: Nutricosmetics and cosmetics we apply to our skin can be complementary and serve different functions. The active ingredients in nutricosmetics act from within and, supposedly, last longer. Topical cosmetics are applied to the outside of the skin, and their results can be seen more immediately.

Fact : The truth is, as with everything in life, you need to be consistent with taking nutricosmetics to see benefits and results. "In the case of collagen , for example, studies indicate that taking 5 grams of collagen shows positive effects after 4 weeks of daily consumption," explains the Decalogue for Responsible Consumption of Food Supplements .

"This means that if we want to maintain skin elasticity and firmness, it's not a good idea to start taking collagen supplements right at the start of summer, a season when the skin tends to be more affected by external agents. It's preferable to start months beforehand and maintain consistent care, always tailored to each individual's personal needs," explains María Mercedes Sánchez, a MARNYS specialist.

Fact: We can find nutricosmetic supplements in capsules, gummies, or liquid form. The effectiveness of these formulations depends largely on the concentration of their ingredients and how well they are absorbed by the body. “For example, there is a lot of evidence, and many experts recommend looking for dietary supplements formulated with liposomal technology ,” says María Esther García .

This technology, initially unique to pharmaceutical laboratories, is characterized by the use of liposomes , a barrier that coats and protects the active ingredient molecule so that it can pass through the digestive system without gastric juices affecting its structure and function. This allows the body to absorb vitamins and minerals more efficiently.

Always consult a doctor before taking any skin supplement to see if it's right for your needs, physical condition, and potential conditions. Once you have the OK from a healthcare professional, all that's left to do is review this list of supplements that will help improve your skin .

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