Healthy, glowing skin is not just about the skincare products we use or our face routine. Our diet, lifestyle and habits play a crucial role in achieving that glowing, melanin-rich complexion. Melanated skin has unique properties that impact and inform our skin health. The higher concentrations of melanin help protect us from harmful UV rays, but they also lead to lower levels of natural moisturizing factors, making our skin more susceptible to dryness, eczema and scarring. Melanin can also accumulate in certain areas of the skin, resulting in hyperpigmentation and dark spots. This is often exacerbated by factors such as sun exposure, hormonal changes, and inflammation. While melanated skin is naturally resilient, it is important to understand and address these specific skin concerns to maintain healthy, glowing skin. Let’s talk about the importance of hydration, healthy food choices and supplements that specifically support melanin-rich skin.
Stay Hydrated
Staying hydrated is crucial for maintaining healthy, glowing skin. Water helps flush out toxins, promotes cell turnover, and improves skin elasticity. It also aids in the transportation of nutrients to the skin, which helps to nourish and maintain a healthy skin barrier. For those of us that struggle with hyperpigmentation and dark spots, staying hydrated can help maintain your skin’s moisture levels which impact your skin tone and texture. When we don't drink enough water, our skin can appear dull and dry, and we become more prone to breakouts and inflammation.
An easy way to estimate how much water you should drink is to take your body weight in pounds and divide it by two, which gives you the number of ounces you should aim to drink per day. For example, if you weigh 150 pounds, aim to drink at least 75 ounces of water per day to support optimal hydration and skin health.In addition to drinking plenty of water, eating fruits and vegetables high in water content can also support hydration and skin health. Watermelon, cucumbers, strawberries, cantaloupe, and oranges are all great options to incorporate into your diet. These fruits and vegetables not only help to keep you hydrated but also provide antioxidants and essential vitamins for healthy skin. It's important to note that drinks with caffeine, alcohol and sugar can be dehydrating, so adjust your water intake accordingly.
Maintain a Healthy Diet
Maintaining a healthy diet is essential for achieving and maintaining healthy skin. Foods high in sugar, processed carbohydrates, and unhealthy fats can cause inflammation and breakouts, often leading to hyperpigmentation and dark spots for those with melanin-rich skin. Additionally, consuming studies have shown that too much dairy and red meat can also contribute to skin issues. Dairy products like milk, cheese, and butter have been linked to skin problems like acne and inflammation. These products can disrupt the natural hormone balance in the body and cause acne breakouts. Red meat, especially processed meat like sausages and bacon, is another food that can negatively impact skin health. These meats are high in saturated fats, which can lead to inflammation in the body and worsen skin conditions like acne and eczema. They also contain chemicals like nitrites and nitrates, which can cause inflammation and damage to the skin's collagen, leading to premature aging. It is best to limit these types of foods and aim for a diet rich in fruits, vegetables and whole grains.
Eating foods that are high in antioxidants, such as berries, leafy greens, and citrus fruits, can help fight against free radicals that damage skin cells and cause premature aging. Incorporating healthy fats, like those found in nuts, avocado and fatty fish, can help improve skin texture and reduce dryness. Drinking plenty of water and consuming foods high in water content, such as watermelon and cucumber, can also help keep the skin hydrated and promote a healthy glow. By making small changes to your diet, you can improve the health and appearance of your skin.
Fill Nutrient Gaps with Supplements
As much as we try to eat a well-balanced diet, it can be difficult to get all the nutrients we need from food alone. Melanin also impacts how our bodies absorb certain vitamins, especially Vitamin D, which can impact our skin health. Modern farming practices have also led to a decrease in the nutrient content of fruits and vegetables. Soil depletion, environmental factors, and the use of pesticides and herbicides can all contribute to lower nutrient levels in our food. This has caused many of us to be low or deficient in essential nutrients and vitamins.
This is why it is important for us to incorporate supplements into our routine to help fill the gaps in our diet and provide higher doses of nutrients and vitamins that support healthy skin. By supplementing with key nutrients, probiotics and adaptogens, we can better fight breakouts and inflammation, help improve our skin texture and support overall skin health.
Vitamin C
Vitamin C is an essential nutrient for maintaining healthy, glowing skin that can be taken as a supplement and applied topically. It is a powerful antioxidant that helps protect against free radicals and UV damage from the sun. Since our melanated skin is more prone to hyperpigmentation, vitamin C has been shown to help brighten dark spots and even out skin tone. Vitamin C is also crucial for collagen production, which helps keep skin firm and youthful-looking. Additionally, it can improve skin texture, reduce the appearance of fine lines and wrinkles, and support wound healing. In addition to supplements, foods that are high in Vitamin C include red and green peppers, broccoli, zucchini, strawberries and citrus fruit.
Vitamin E
Vitamin E is a powerful antioxidant that helps retain moisture in the skin by strengthening the skin barrier, preventing water loss and promoting hydration. It also helps to reduce inflammation and prevent damage caused by free radicals, which can contribute to hyperpigmentation. Additionally, studies have shown that vitamin E supplements can improve the overall appearance of skin by reducing the appearance of fine lines and wrinkles. By incorporating vitamin E supplements into your daily routine, you achieve more hydrated and glowing skin. In addition to supplements, foods that are high in Vitamin E include almonds, sunflower seeds, spinach and red bell peppers.
Vitamin K
Vitamin K plays a crucial role in maintaining healthy skin by aiding in blood coagulation and regulating calcium and Vitamin D levels in the body. This vitamin is essential in reducing inflammation and supporting collagen production, which is necessary for maintaining skin elasticity and preventing the appearance of fine lines and wrinkles. Vitamin K supplements can also help prevent breakouts by regulating sebum production and reducing the appearance of dark circles under the eyes. In addition to supplements, foods that are high in Vitamin K include dark leafy greens like kale, collard greens, broccoli and cabbage.
Vitamin A
Vitamin is a powerful antioxidant that supports skin health when applied topically as a retinol and taken as a supplement. Vitamin A supplements have been shown to improve skin texture and reduce the appearance of fine lines and wrinkles. Additionally, Vitamin A helps fight against breakouts and inflammation, making it a great supplement for those struggling with acne and uneven skin texture. This nutrient also supports the skin's natural moisture barrier, which helps prevent dryness and irritation. In addition to supplements, foods that are high in Vitamin A include carrots, dark leafy greens, tomatoes, eggs and fish oil.
B Vitamins
Vitamin B6 is a crucial nutrient for melanated skin health as it plays a vital role in supporting the body's immune system and reducing inflammation. Inflammation can cause skin issues like acne, breakouts, and uneven skin tone. Vitamin B6 can also helps regulate hormonal imbalances, which can contribute to breakouts and other skin issues. This vitamin also helps improve the overall texture of the skin and can reduce hyperpigmentation, leaving your skin looking brighter and more even-toned.
Vitamin B12 helps regulate oil production, which can help reduce the occurrence of breakouts and acne. It also promotes the production of collagen, improving skin texture and reducing the appearance of fine lines and wrinkles. A deficiency in vitamin B12 can also lead to dry, flaky skin, so supplementing with this nutrient can help maintain healthy, hydrated skin.
Folate, also known as vitamin B9, is an important nutrient for maintaining healthy skin. It helps to reduce inflammation and irritation, which can contribute to breakouts and other skin issues. Folate also plays a key role in the production of new cells, including skin cells, which can improve skin texture and promote a youthful glow. In addition, folate can help to regulate melanin production, which can reduce the appearance of hyperpigmentation and even out skin tone.
Biotin, also known as vitamin B7, is an essential nutrient that helps improve the skin's texture and hydration. Biotin supports the production of fatty acids, which help to nourish and moisturize the skin, while also reducing inflammation and fighting breakouts. Additionally, biotin is known to help with hyperpigmentation, reducing the appearance of dark spots and uneven skin tone. While biotin is a crucial vitamin for skin health, it's important to note that excessive biotin intake - like that from many hair, skin and nails supplements - may cause breakouts in some people. This is because biotin can interfere with absorption of other B Vitamins, especially Vitamin B5, as well as throw off the natural balance of your skin's bacteria. Incorporating probiotics into your diet can help balance the bacteria on your skin, helping to reduce the risk of breakouts.
In addition to supplements, foods that are high in B Vitamins include leafy greens, citrus fruit, apples, salmon and eggs.
Vitamin D
Vitamin D is an essential nutrient for skin cell growth, and has been shown to improve skin texture and help with skin dryness and eczema. It does this by helping the skin to retain moisture and promoting the production of ceramides, a lipid that is crucial for maintaining the skin's protective barrier. When the skin's barrier is compromised, it can lead to dryness, flakiness, and irritation, which are common concerns for those with melanin-rich skin. It is estimated that 76-90% of melanated people are Vitamin D deficient, largely because the melanin in our skin interferes with our body’s ability to absorb Vitamin D from the sun. So adding a Vitamin D supplement to your routine can help address this deficiency and support skin health. In addition to supplements, foods that are high in Vitamin D include okra, white beans, leafy greens, oranges and salmon.
Probiotics
Probiotics are beneficial bacteria that not only support healthy digestion, but can also help prevent breakouts, reduce skin inflammation and improve skin texture. Probiotics can also help to strengthen the skin barrier, preventing moisture loss and reducing the appearance of fine lines and wrinkles. In addition, probiotics have been found to help with certain skin conditions such as eczema and acne. There is a strong connection between gut health and skin health, so adding probiotics can help support a healthy gut microbiome which in turn can lead to healthier skin. In addition to supplements, foods that are high in Probiotics include tempeh, kombucha, kimchi, pickles and yogurt. If you’re a vegan, there are many brands of non-dairy yogurt and kefir that are rich in probiotics.
Zinc
Zinc is an essential mineral that supports various bodily functions, including the immune system, wound healing, and skin health. In terms of skin health, zinc plays a vital role in regulating the production of sebum, the skin's natural oil. This is important for melanated skin, as excess sebum production can lead to clogged pores, breakouts, and inflammation. Zinc also has anti-inflammatory properties that can help reduce redness and irritation in the skin.
Zinc is also necessary for the formation and maintenance of collagen, the protein that provides structure and elasticity to the skin. This means that getting enough zinc can help improve skin texture and firmness. Zinc also has antioxidant properties that help protect the skin from oxidative stress and damage caused by free radicals. This makes it an important nutrient for preventing premature aging and maintaining youthful-looking skin. In addition to supplements, foods that are high in Zinc include legumes, sesame seeds, cashews, quinoa, oats, potatoes and eggs.
Ceylon Cinnamon
Ceylon Cinnamon is a spice and adaptogen that is known for its anti-inflammatory and antioxidant properties. This flavorful spice can help fight breakouts, redness and inflammation due to its antibacterial properties. Ceylon Cinnamon also helps improve skin texture by increasing collagen production and improving blood flow to the skin. Ceylon cinnamon can be added to your diet in various ways, such as adding a sprinkle to your morning coffee or oatmeal.
When it comes to choosing a cinnamon supplement for skin health, it is important that the supplement contain Ceylon Cinnamon instead of Cassia Cinnamon. Ceylon Cinnamon is considered to be safer and more effective for these purposes than Cassia Cinnamon, which is typically found in grocery stores. Cassia Cinnamon includes higher levels of coumarin, a compound that can be toxic in large amounts and can cause liver damage.
Achieving Glowing Skin
Achieving healthy, glowing skin is not just about a ten-step skincare routine, and requires an inside-out approach. Our diet, hydration levels and daily habits play a crucial role in maintaining healthy skin. In addition, incorporating vitamins and supplements that specifically support melanated skin can help fight breakouts and inflammation, improve skin texture, and help reduce hyperpigmentation and dark spots.
Changing your skin from the inside takes patience and consistency. An easy way to start incorporating vitamins and adaptogens for healthy skin is with our Daily Essentials Multivitamin, which contains all of the necessary vitamins and probiotics to help you look and feel your best. We combine the precise vitamins, probiotics and adaptogens needed by melanated women, including high-dose Vitamin B12 and Vitamin D3. Our Daily Essentials are also certified vegan, non-GMO, and gluten-free. Take the first step towards achieving healthy, nourished skin by making small changes in your routine and incorporating the right vitamins and supplements.
References:
Kober, M. M., & Bowe, W. P. 2015. The effect of probiotics on immune regulation, acne, and photoaging. International Journal of Women's Dermatology, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5418745/
Navarro-Triviño FJ, Arias-Santiago S, Gilaberte-Calzada Y. Vitamin D and the Skin: A Review for Dermatologists. https://pubmed.ncbi.nlm.nih.gov/30857638/
Maruthappu T, Taylor M. Acne and rosacea in skin of colour. 2022 https://pubmed.ncbi.nlm.nih.gov/34709676/
Chatrath S, Bradley L, Kentosh J. Dermatologic conditions in skin of color compared to white patients: similarities, differences, and special considerations. 2022 https://pubmed.ncbi.nlm.nih.gov/36450934/