OnCore Nutrition - Two Peas in a Podcast

Episode 8 - All things skin. Get glowing from the inside out!

Episode Summary

This week we’re talking all things skin! You heard us, your body's largest organ From supplements to serums we’ll give you all the tricks to glow from the inside out.

Episode Notes

Skin, hair, nails supplements

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/

• Many products on the market that claim to thicken our hair, improve the quality of out skin and strengthen nails.
• Many of these products come with fancy marketing and an expensive price tag!
• Are these supps all they;re cracked up to be? Here's what the research shows:

What do these supplements usually contain (individual products do very)?

• Hair, skin, and nail supplements commonly contain antioxidants (e.g. vitamins A, C, and E, and/or Coenzyme Q10).
• biotin & B- vitamins can be in there too!
• They can often contain the minerals manganese (helps your body utilize a number of vitamins and selenium (plays an important role in the health of the immune system by reducing oxidative stress), along with fatty acids (fish oil and/or flaxseed oil).
  
   
• Deficiencies of these nutrients is uncommon
• Over time, inadequate intake of vitamins A and E and biotin can affect our hair and skin, however this is rare!
• Sadly I’ve seen some really poor quality products (with very fancy marketing) that don’t even contain all of these ingredients.

What does the science say?

• For those with no deficiencies, there's no good evidence that supplements can make a difference to our hair skin and nails.
• I’m not aware of any robust data suggesting that any supplements can improve the inevitable age-related hair loss, skin elasticity or nail weakening.
  
   

What if you are one of those people who have nutritional deficiencies?

• Most people get enough of the nutrients mentioned above through the diet, but in rare cases, a chronic disease and/or medical problem may cause a nutritional deficiencies, which as a result affect your hair, nails, or skin.
• If you’re experiencing hair, skin or nail issues for no clear reason, talk with your doctor and request a blood test . 
  
   
• Supplements can often contain heavy metals and other ingredients that aren’t necessarily health promoting. We always recommend food first!

Our recommendations:

In summary: While nutrition plays a key role in many skin issues, consuming pills specifically to target these without making any other changes to your diet or lifestyle is likely counterintuitive - eat a healthy, balanced diet and save your pennies!

Vitamin A and skin

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

https://www.ncbi.nlm.nih.gov/pubmed/17515510

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699641/

Transdermal absorption

MUST be fat soluble! Lipophilic. All water sol vitamins won’t be well absorbed.

MUST be small

Vit D - sublingal vit D spray, not yet transdermal

https://www.nature.com/articles/s41430-019-0503-0

Magnesium - poorly absorbed. Requires sweat glands/hair follicles

Dead cells of the upper skin layer do not contain functional magnesium transporters, which have not yet been identified in detail, magnesium absorption may be possible only at the small area of sweat glands and hair follicles.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/

B12

Suitable alternative to oral or intramuscular injections at restoring serum B12 levels

The bioavailability of sublingual vitamin B12 appears to be equivalent to oral vitamin B12

https://www.ncbi.nlm.nih.gov/pubmed/30632091

https://www.ncbi.nlm.nih.gov/pubmed/29499976

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1884303/

 

Omega 3 fats

How does this impact our skin?

• DHA = structural component of skin and keeps our cell membranes healthy. When the cell membrane is healthy, this means healthy skin - yay!
• EPA has many benefits
• Reduces signs of premature aging.
• May reduce the risk of acne formation.
• Skin hydration.
• Can prevent Hyperkeratosis - thickening of skin
  
   
• Omega-3s can protect skin from the UV rays emitted from the sun.
• EPA in particular can help your body retain skin collagen after sun exposure

CORRECTION

• Saturated fat content of coconut oil approx 80-90%
• Saturated fat of extra virgin olive oil approx 15%