Your skin requires the perfect balance of nutrients for it to perform its main function of acting as a protective barrier for your body. Fortunately, it is now more convenient to achieve healthy, clear, glowing, and youthful skin by taking supplements.
These supplements can also fight some of the premature signs of aging. But are more supplements better? Like everything, moderation is key. So, how many supplements can you take a day?
The amount of supplements you take each day depends on the supplement you are taking. Here is a list of popular vitamins and nutrients and their daily recommended amounts for adults:
- Vitamin A – up to 5,000 IU daily
- Vitamin C – up to 1,000 mg daily
- Vitamin E – around 1,000 IU daily
- Fish Oil – 3 capsules daily (one after each meal) of fish oil containing 180 mg EPA and 120 mg DHA
- Zinc – 15 to 30 elemental zinc daily
- Coenzyme Q10 – 90 to 200 mg daily
- Vitamin D – 1,000 IU daily
- Turmeric – 500 to 1,500 mg daily
Note that these recommended daily amounts (RDAs) are for adults aged 19 to 55. The exact RDA varies between men and women slightly and depending on activity level and other factors. So our recommended totals are meant as a general guideline or starting point to the proper RDA for you.
Note that you need to stick to the recommended dosage of each supplement to get the results you want without causing harm to your skin and health.
Read on to learn more about how many supplements can you take a day, including the recommended dosage.
How Many Supplements Can You Take a Day?
1. Vitamin A
Vitamin A, as well as its derivatives, are helpful when it comes to boosting the production of collagen and healthy skin cells. It is also one of the vitamins you should take if you have certain skin problems, like eczema, psoriasis, sunburns, or acne.
Vitamin A is great at supporting skin cell renewal. This makes it an amazing anti-aging supplement as it allows your skin cells to develop instead of just repair damaged cells.
Aside from improving your skin, taking vitamin A regularly can also strengthen your immune system and improve the health of your eyes, nails, and hair. However, you need to take the appropriate dosage for you to ensure your safety.
Take it in moderation as excessive vitamin A might harm your system. This is especially true if an excess amount builds up in your liver; it can lead to toxicity. The safest daily dosage of Vitamin A for adults is around 5,000 IU (international units).
2. Vitamin C
Many are already aware of how effective the topical application of vitamin C is when it comes to brightening the skin and fighting the signs of aging. You can also expect it to provide plenty of skincare benefits if you take it orally.
These benefits include protecting your skin against harmful UV rays and strengthening the skin’s barrier. It is advisable to take vitamin C if you are concerned about accelerated aging or tend to sunbathe a lot.
This vitamin is rich in antioxidant properties capable of stimulating collagen synthesis, which tends to slow down as we age. This vitamin also reverses signs of aging that appear on the skin due to UV-induced damage. It can repair damaged skin, prevents dry skin, and lessens wrinkles.
To ensure that you are getting all the skincare benefits of vitamin C and probably a lot more, take up to 1,000 mg of this vitamin daily.
3. Vitamin E
Vitamin E is an anti-inflammatory and antioxidant, which works by absorbing UV light’s energy that leads to skin damage, like sagging, wrinkles, and worse, skin cancer. Together with vitamin C, you can expect vitamin E to help in strengthening cell walls.
It creates a barrier surrounding your skin cells to protect your skin membranes. This results in proper hydration as well as protection against free radicals, making it perfect for those who are worried about aging or dry skin.
The fact that vitamin E also has anti-inflammatory properties also makes it effective in healing wounds, which also shows its effectiveness in fighting cystic acne.
To get the maximum benefits of vitamin E, especially in improving skin health and preventing sunburns, take around 1,000 IU of it every day. You can achieve better results by pairing it with two grams of ascorbic acid.
4. Fish Oil
Fish oil is also another supplement you should consider taking if you want to improve the health of your skin. This supplement promotes overall skin hydration, resulting in a glowing and youthful complexion. Taking fish oil also helps you deal with acne.
Fish oil is also rich in two kinds of Omega-3 fatty acids – DHA and EPA. While DHA helps in proper brain function, EPA can benefit your skin by regulating the production of oil. This results in hydrating your skin, preventing acne, and delaying the formation of various signs of aging, like acne.
The EPA present in fish oil also works in blocking the release of enzymes induced by UV that tend to lessen collagen production, leading to sagging skin and fine lines. EPA also works as an anti-inflammatory agent and antioxidant, which makes it capable of protecting your skin from sun damage and repairing it.
So for fish oil, how many supplements can you take a day? To enjoy the full benefits of fish oil supplements, choose one containing around 180 mg of EPA and 120 mg of DHA. It would be best to take a capsule of fish oil supplement every meal (total of 3 capsules daily).
See the below video to learn about how much omega 3 we should get per day:
5. Zinc
It is also advisable to get a good supply of zinc if you want your skin to look and feel good. Note that with an adequate amount of zinc within your body, your skin can quickly heal even after encountering an injury. It is what your body needs to stabilize your cell walls and help in dividing and specializing cells for proper growth.
Zinc can also protect your skin from the damage that UV rays might cause due to the manner through which they behave with other metals found within your body, such as copper and iron. As an antioxidant, zinc can also be expected to promote proper skin health. An inadequate supply of it might even cause eczema. It can also treat some of the most common skin issues, like severe acne.
As for dosage, take note that the amount you need every day will greatly depend on the kind of zinc, as every supplement has a different elemental zinc content. This will be shown on the label, so be sure to check it to figure out the specific amount you should take daily to meet your requirements. As a general rule, adults are recommended to take around 15 to 30 milligrams of elemental zinc daily.
6. Coenzyme Q10
Also called CoQ10, Coenzyme Q10 provides many benefits to your skin. It works as an effective antioxidant, which prevents free radicals from building up within your body, therefore preventing skin damage. It is a great supplement for beautiful and glowing skin as it can lessen the signs of aging. CoQ10 also helps in getting rid of toxins that might negatively affect your skin. This results in better skin health while allowing your body to produce more collagen.
Apart from being good to your skin, it also provides other benefits, like promoting proper brain function, preventing migraine attacks, regulating blood sugar levels, and boosting athletic and exercise performance. To enjoy all the benefits that it can provide, the standard or typical daily dose should be 90 to 200 mg. Note that the daily dosage will vary based on the kind of results you want to achieve.
7. Vitamin D
Vitamin D is also important for improving the health of your skin. Your body can naturally produce it once you expose your skin to the sun’s UV radiation within a specified period. With the right supply of vitamin D, you can expect it to play a major role in various biological actions – among which are increased levels of calcium within the body and stronger bones.
Vitamin D also works by protecting your neurons from free radicals that might be damaging to them. It can also lessen inflammation. Such benefits are good for your skin.
Apart from sun exposure, you can also get a good supply of vitamin D by taking it in capsule or supplement form and by eating fortified drinks and foods rich in it. It is highly recommended to consume around 1,000 IU of vitamin D supplement to take full advantage of its favorable effects on the skin.
See the below video to learn more about how much of a vitamin D supplement we should take each day:
8. Turmeric
You can greatly benefit from taking a turmeric supplement if you want to improve your skin’s health. Turmeric has started gaining favorable attention lately because many have discovered that it acts as a great anti-inflammatory powerhouse. Taking it in supplement form can promote better skin health overall. It can lessen the severity of certain skin issues.
Turmeric contains antiviral, antifungal, antibacterial, and antioxidant properties – all of which are good for the skin. It can even lessen oiliness, cystic breakouts, and scars.
You can enjoy its benefits by incorporating it into your daily diet or drinking its juice form, but many confirmed that one could get better results if it is taken in a capsule or supplement form. The safest daily dosage of turmeric is around 500 to 1,500 mg daily.
I found the below video very helpful in determining how much is too much when it comes to supplements:
Conclusion – How Many Supplements Can You Take a Day?
So how many supplements can you take a day to get glowing and healthy skin? This will be dependent on the kind of skincare supplement you are planning to take and the specific benefit you wish to achieve, but you can use the following as your general guidelines.
- Vitamin A – up to 5,000 IU daily
- Vitamin C – up to 1,000 mg daily
- Vitamin E – around 1,000 IU daily
- Fish Oil – 3 capsules daily (one after each meal) of fish oil containing 180 mg EPA and 120 mg DHA
- Zinc – 15 to 30 elemental zinc daily
- Coenzyme Q10 – 90 to 200 mg daily
- Vitamin D – 1,000 IU daily
- Turmeric – 500 to 1,500 mg daily
Everyone wants to have glowing, youthful, and beautiful skin. Fortunately, it is now possible to achieve that through natural means. By taking the supplements mentioned here based on their recommended dosage and pairing it up with a healthy diet, you will be on your way towards getting the radiant and healthy skin you are dreaming of.
Related reading:
Can I Take Vitamin A and Zinc Together?
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