Nutritional Supplements - Your Votes

Last month, we asked you whether you thought nutritional supplements could improve your skin. While 63% of you agreed that you thought they did, a significant number of you were unconvinced or unsure of the good they could do. (also see our nutritional advice pages)

There are an array of different vitamins and nutrients on the market, and the choice can be confounding. We have some advice to help you choose the best supplements for your skin, below:

Vitamin C and your skin

Vitamin C is great at beating colds, but it also has many benefits for the skin. It will reduce the damage caused by free radicals, which are the harmful by-products of sunlight, smoke and pollution. These free radicals will reduce the plumpness and flexibility of the skin will help ensure the skin looks fresh and healthy. Combined with Vitamin E, Vitamin C supplements can even protect the skin from sun exposure.

Vitamin-C is found in foods such as citrus fruits (especially kiwis) and vegetables. If you're struggling to include a sufficient amount in your diet, supplements are a great way to introduce some Vitamin C, and are available from 500 to 1,000 milligrams.

Vitamin E and your skin

This is a powerful anti-oxidant, and can reduce the harmful effects of the sun on your skin. It is a great supplement to include in your diet if you want to improve the skin as Vitamin E can help reduce wrinkles and leave the skin looking and feeling smoother.

Foods naturally rich in vitamin E include nuts, such as almonds, vegetable oils, seeds, wheat germ, spinach and other dark, green leafy vegetables. It is also available in supplement form, but we recommend that you don't exceed the advised limit of 400 international units a day.

Vitamin A and your skin

Vitamin A maintains and repairs skin tissue, and a normal diet is usually fairly rich in the vitamin. However, alcohol and coffee can deplete the body's natural levels, and so adding some extra can do wonders for the skin.

Vitamin A can be found in carrots, mangos, sweet potatoes, spinach, dried apricots, milk, egg yolks and mozzarella cheese.

Topical vitamin A can make a real difference to your skin, showing a reduction in lines and wrinkles and good acne control. A prescription treatment called Retin A is also available and it's used primarily as a treatment for acne. The less potent, over-the-counter formulations are sold as retinols and used as anti-aging treatments.

Vitamin B-Complex and your skin

Vitamin-B forms the basis of skin cells, and so a deficiency can have a real impact on the skin. Niacin, a specific B vitamin, helps skin retain moisture and so keeping your complexion smooth. It also has anti-inflammatory properties to soothe dry, irritated skin and in higher concentrations it can work as a lightening agent to even out blotchy skin tone.