Expert Advice: Skin and Supplementation

Having great skin requires more than lathering on the newest creams and getting the latest facial treatments; what you put inside body makes a huge difference as well. The skin, just like all vital organs, requires proper nutrients for it to function at its best. But navigating nutritional supplements can be daunting if you don't know what you're looking for.

For a healthy dose of expert advice on getting great skin, from the inside out, we went straight to our source, Dr. Carolyn Jacob of River North's Chicago Cosmetic Surgery and Dermatology practice.

Q: What are the benefits our skin receives from taking proper nutrients?

A: Actually, in order to even have skin, you must take adequate amounts of Vitamins C and E, as well as copper. These are necessary for collagen formation, and losing it leads to wrinkling of the skin. Selenium, zinc and iron are also key players in skin, hair and nail health. Biotin, in doses of 1000mcg (micrograms) a day or more can lead to stronger, healthier nails and hair also. Vitamins B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B12 (cobalamine) prevent rashes and some mouth sores. Vitamin A, in correct amounts, prevents acne.

Q: What is the best way to intake these nutrients? As oral supplements or in foods?

A: Supplements can be taken if you're not getting optimal amounts from the foods you eat, but foods are the preferred form of intake. Vitamin C can be found in bright citrus fruits like oranges and grapefruit, and Vitamin E from dark green vegetables. Foods rich in B2 include eggs, lean meats, milk, broccoli and enriched breads. For B3, tuna, chicken, pork, lamb and enriched cereals. To get B6, potatoes, prune juice and tomato juice and for B12, again, beef, eggs and veal. If you choose to supplement, the daily optimum dosages are 50mg for B2; 100mg for B3; 100mg for B6 and 400mcg (micrograms) for B12.

Q: Great! Now that we have the diet down, how do we keep our skin looking great?

A: With two of the health industry's biggest buzz words, "antioxidants" and "Omega 3 fatty acids." Antioxidants decrease the damaging "free radicals" that float in your system, wreaking havoc on all your cells, and Omega 3 fatty acids are the best anti-inflammatory agents and are useful in preventing everything from dry skin, acne and psoriasis to heart disease.

Q: What is the best way to consume antioxidants?

A: The best oral antioxidants for skin include blueberries and other berries, Vitamins C and E, zinc (from beef, lamb, buttermilk and enriched cereals), lycopene (in tomatoes) and proper supplements of alpha lipoic acid, pine bark extract (pycnogenol), grape seed extract, rosemary (an antioxidant herb) and CoEnzyme Q10. In addition, pine bark extract and grape seed extract, which contain proanthocyanidins have been shown to lighten melasma, a condition where the facial skin develops brown patches due to pregnancy, hormones or sunlight.

Q: What about red wine? Is it really "good for you?"

A: Yes! Red grapes and red wine contain resveratol, which acts as an antioxidant. And don't forget bright yellow vegetables and fruit also have important carotenoids such as lutein and zeaxanthin, which are strong antioxidants as well.

Q: And the best way to consume Omega 3 fatty acids?

A: Salmon has the largest amount of Omega 3, and other ocean fish do such as tuna. Algae supplements are a good alternative for those who don't eat fish.

Q: For those of us who don't maintain the healthiest of diets, how do we know if we need supplements and which ones to choose?

A: Indeed, most American diets do not provide the proper nutrients we need, and supplementation can help. But be cautious about buying over the counter vitamins because FDA regulations are rather loose. Some may not contain what they say on the label and may also contain harmful impurities such as lead. In addition they may not be absorbed into your system, which is a waste of your money.

Q: Where do you suggest consumers go for top-quality products, what are some highly reputable retailers?

A: That is the difficult part. There are no regulations to standardize the production, ingredients, and dissolvability (or bioavailability) of nutritional supplements. We provide pharmaceutical grade products from AmeriSciences, a brand distributed through medical professionals and chiropractors. Other reputable companies include Nordic Naturals, Metagenics and Pharmanex. But consumers will be best served by checking with their own health care provider or nutritionist about which supplements are best for them and the reputable companies they suggest that have put their products through rigorous testing to ensure purity

Our top pick for Skin Supplementation in Chicago is:

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