As autumn arrives and the back-to-school season begins, many people experience changes in their skin. The transition from the summer glow to the dullness of fall can be exacerbated by early mornings and fatigue, leading to dark circles and other signs of tiredness. However, reversing these effects is possible.
Experts emphasize that proper rest, a balanced diet, and regular exercise are crucial. In addition, specific supplements can provide the necessary boost to restore your skin's radiance despite environmental factors like pollution. We consulted several specialists to find out which supplements can help protect your skin this autumn-winter season.
The Spanish Agency for Food Safety and Nutrition (AESAN) defines supplements as concentrated sources of nutrients intended to complement dietary intake. Pharmacist Marta Munar notes that supplements can come in various forms and may include vitamins, minerals, amino acids, fatty acids, fiber, enzymes, or probiotics.
AESAN advocates for supplement use, stating that while a balanced diet typically provides all necessary nutrients, research shows this is not always the case for everyone. Certain groups, such as pregnant women, nursing mothers, the elderly, or those on restrictive diets, may find supplementation essential. Munar advises against self-medication and encourages consulting a professional to assess dietary needs and select appropriate products.
According to dietitian-nutritionist Vanesa León from El Granero Bio, three specific supplements can enhance skin appearance and reduce signs of fatigue this autumn. Additionally, pharmacist Meritxell Martí recommends several others that can help improve skin appearance year-round.
Dr. Sanja Zivanovic, founder of Skin Molecule X, emphasizes that not all collagen supplements are the same. It's important to choose products with at least 10 grams of marine collagen, paired with a high dose of vitamin C and vitamin B12, which are vital for reducing fatigue and supporting cellular function. Microencapsulated iron is also crucial for optimal absorption.
While these supplements can be beneficial, Martí stresses the importance of a solid skincare routine that prioritizes hydration and exfoliation. Fatigue is more visible on dull skin, and these steps can help prevent a lack of radiance.
Ultimately, adequate rest is paramount. Without it, the skin cannot regenerate properly, leading to a sallow complexion and more pronounced wrinkles. By addressing the three essential needs—rest, exfoliation, and hydration—you can start to harness the power of nutritional supplements. However, it’s essential to consider biodisponibility.
Munar explains that the potential benefits of a supplement largely depend on the bioavailability of its nutrients. This refers to how much of the active component reaches the bloodstream and how quickly it can exert its effects. The formulation of a supplement can significantly influence its bioavailability, which can vary based on factors like dosage form, age, gender, health status, and whether the supplement is taken on a full or empty stomach. Therefore, consulting your pharmacist with a medical diagnosis is advisable, as they can recommend the most suitable formulation for you.