The skin is the largest organ in the body, covering nearly two square metres (for an average adult) and accounts for about 16% of the total body weight. One square inch of skin contains approximately 250 sweat glands, 25 hairs, 40 sebaceous glands, 7.5 feet of blood vessels, 30 feet of nerves with 7,500 sensory cells at their ends. It is amazing to think that we shed one surface layer of dead cells every 24 hours!

Being both the largest organ and so active, it is not surprising to see just how many nutrients have an impact on skin health. The outward appearance of skin is a really good way to assess our inner health. In this article, we look at three areas of skin health, in terms of the complaint itself as well as nutritional recommendations.

Oily skin

Oily skin giving rise to blocked pores and acne is probably the most distressing common skin condition. It occurs most frequently in teenagers and affects up to 80 % of this age group to some degree. Associated with over active sebaceous glands, it is characterised by the recurrence of blackheads, whiteheads and cysts and affects primarily the face, back and shoulders.

Nutritionists believe that proper nutrition and skin cleanliness, together with adequate rest, exercise, fresh air and sunlight are essential to prevent this skin complaint. The diet should be low in saturated fats and refined carbohydrates (white bread, sugar etc.), and high in fibre, especially soluble fibre such as that found in fruits and vegetables.

High Strength Multivitamins & Minerals

There are several nutrients that seem especially important for problem skin. For example it has been shown that vitamin A builds resistance to skin infections and blemishes and that when zinc is lacking, the body cannot properly utilise its vitamin A.

B vitamins are also important for skin health, especially riboflavin (B2) and pantothenic acid (B5) as they are reported to reduce facial oiliness. Chromium is also important since it is thought that the skin’s glucose tolerance is significantly impaired in those with this problem. 200μg is the suggested dose.

Additionally, the antioxidants: beta carotene, vitamins C and E plus the mineral selenium are needed for skin protection.

Zinc

Even a multi that contains a full 15mg of zinc can often be insufficient for problem skin and additional zinc is needed. Frequently, a further 15mg of zinc may be required as part of a short high dose course. Look for zinc in the citrate form since this is a form that is easily absorbed.

It may help to take zinc together with omega 3 essential fatty acids. Omega 6 fatty acids, found in margarine, vegetable oil and many processed foods, tend to predominate in the modern diet, and a correct balance of omega 3 and omega 6 fatty acids helps to reduce inflammation.

Vitamin E

Vitamin E has long been associated with skin care. As an antioxidant, vitamin E can protect sebum secreted by the sebaceous gland and stabilize it. This is especially useful when excess sebum is being produced. It is worth noting that this effect is only possible with oral vitamin E supplementation and not with the application of topical vitamin E preparations.

As with zinc, the level of vitamin E found in a multi is unlikely to be sufficient and a further 250 to 400iu may be required. Use a vitamin E supplement where the vitamin E is in its natural form of d-alpha tocopherol, as this is the form in which it occurs in foods and as research has confirmed that is possesses a higher biological activity, and is absorbed and retained more readily by the body than synthetic vitamin E.

Itchy / flaky / dry skin

Intensely itchy skin that is dry, flakes, and sometimes forms blisters is typical of the skin condition eczema. There are several different forms of this common skin condition, some of which have no obvious cause whilst others can be linked to specific external factors. Whilst it is true that some forms of this complaint are particularly widespread in children, in reality it can develop at any age and for some people it is a lifelong condition.

No one treatment is likely to be effective on its own but sufferers can be reassured that most forms respond extremely well to a combination of medical products and self-help measures. For example, sufferers are advised to avoid common sources of irritation such as wool and synthetic fibres, washing powders, nickel, rubber and the house dust mite.

Food allergy is another important factor; common culprits are refined or fermented foods, red meat and dairy products, alcohol and caffeine. Stress can also aggravate eczema and hence stress management can help sufferers to prevent a vicious circle of negative feelings and recurring symptoms.

Evening Primrose Oil

The oil derived from evening primrose seeds is rich in gamma-linolenic acid (GLA). Studies have shown that GLA can inhibit inflammatory metabolites and posses hydrating properties, which are effective at helping reduce the itching and dryness associated with this skin condition.

Suggest 1000mg of evening primrose oil, twice daily, that has a guaranteed GLA level of at least 90mg per capsule.

Fish Oil

The beneficial ingredients of fish oil are two fatty acids, EPA and DHA. These are omega 3 fatty acids, which are reported to help reduce the itching by inhibiting arachidonic acid metabolism.

Ideally everyone should eat on average 2 to 3 grams of omega 3s a day but it seems that few people achieve this level, especially if they eat little oily fish so supplementation is relevant for many.

The recommended dose is 1100mg of Pure Fish Oil, twice daily. Use a fish oil that gives a guaranteed level of 700mg of omega 3s and which quotes levels of EPA & DHA at about 360mg and 240mg respectively.

High Strength Multivitamins & Minerals

Several nutrients are necessary for the conversion of the fatty acids found in evening primrose and fish oil including the B vitamins and zinc. This is why most practitioners also recommend taking a high strength multi alongside the fatty acid supplements.

Easily Bruised Skin*

Bruising occurs when capillaries rupture and blood leaks out causing skin discolouration. They are usually caused as a result of falls or bumping into objects. Being overweight, anaemic or pre-menstrual can make a person more susceptible to bruising.

Sufferers are advised to consume a well-balanced diet with plenty of fresh fruit, vegetables and fibre, and to reduce consumption of fatty foods.

Anthocyanidins

Natural plant anthocyanidins (or PCOs) are a group of components found in dark skinned fruits. Scientists studying these particular plant derivatives have focused much of their work around the role they play in helping to support collagen. Collagen is the most abundant protein in the body – it is the protein that forms connective fibres in tissues such as skin, ligaments, cartilage and muscles. It is also required for the repair of blood vessels and bruises. The research shows that anthocyanidins can help to reinforce and preserve collagen in the body.

With the anthocyandins ability to enhance the health of blood vessels, practitioners use them for almost any kind of vascular insufficiency including bruises.

Horse Chestnut

Traditionally used for various circulatory disorders, today, supported by modern research, horse chestnut (Aesculus hippocastanum), is used by practitioners for vascular insufficiencies including bruising.

A specific ‘active’ principle that has been identified in extracts of horse chestnut is called ‘aescin’ so use a product that is standardised to give a guaranteed level of this compound. 50mg aescin, twice daily is the level used in many studies.

Vitamin C (and Rutin)

Vitamin C is an important antioxidant and free radical scavenger needed for tissue repair and is essential for skin health. In nature, bioflavonoids occur alongside vitamin C and appear to assist in the availability and use of this vitamin. They also play an important role in maintaining the health of the blood vessels since they support collagen integrity.

Use a combination of 500mg of vitamin C and 200mg of bioflavonoids (including rutin).