What supplements?!

What supplements?

what supplement eg vitamins should i take if i want good skin?thanks

1.Follow a skin-healthy diet. To counter free-radical damage to skin cells, consume lots of antioxidant-rich fruits and vegetables, such as citrus fruits and dark, leafy greens. Since fiber is key to internal detoxification, also eat plenty of whole grain breads, cooked dried beans, and cereals. "Good" fat sources (flaxseeds and flaxseed oil, walnuts, and cold-water fish such as wild salmon) provide important anti-inflammatory and skin-replenishing benefits. Recent findings indicate that eating fruits, vegetables, and unsaturated fats (such as olive oil) boosts the skin's natural defense against sun damage.

2.In addition to eating healthy foods, it's also critical to avoid junk foods. These high-fat, often sugary, snacks provide little in terms of nutrients, can clog up your system, and add calories (and pounds!) that make your skin look unhealthy.

3.Care for your skin properly. Cleanse regularly but gently, using a nonalkaline soap and tepid (never hot) water. Gently pat the area dry. Use a moisturizer to improve the skin's appearance, soften its texture, protect it from the elements, and minimize wrinkles due to dryness.

4.Vitamin C is an antioxidant that helps the body to repair and maintain itself by reinforcing cell walls and strengthening the tiny blood vessels called capillaries. There's evidence that it helps boost skin health when used orally or topically.

5.Another antioxidant, vitamin E, works well when it's applied topically to reduce the length and depth of fine wrinkle lines on the face.

6.Known as a "universal antioxidant" because it is soluble in both fat and water, alpha lipoic acid is a powerhouse of anti-inflammatory and antioxidant might. It helps protect collagen from enzymes that can damage skin fibers and keeps the skin surface smooth.

7.To get the essential fatty acids (EFAs) that help keep your skin smooth and moist, incorporate nutrients rich in omega-3s every day. Fish oils are good as is flaxseed oil, which can added to salad dressings or mixed into juice. Flaxseed oil also contains omega-6s. There's evidence that EFAs reduce skin inflammation and thus revitalize its appearance.

8.Amino acids (and antioxidants!) such as L-carnitine and coenzyme Q10 keep skin healthy by helping to prevent free-radical damage. The form of carnitine naturally produced in the brain is acetyl-L-carnitine (ALC), and it's a good choice for a skin supplement. Coenzyme Q10 levels drop with age, which is part of why it makes sense to boost your levels of this potent antioxidant with supplements.

9.Levels of the skin-protective amino acid L-glutamine plummet with age as well. Dietary supplements can help to keep the concentrations needed for healthy collagen at beneficial levels.

10.DMAE, or dimethylaminoethanol, is a chemical that can be applied topically to counter age-related loss of skin tone. Researchers are hoping that upcoming studies will shed light on just how this compound, which is found in anchovies and sardines, as well as naturally produced in the human brain, manages to have this anti-sagging effect. Although available in oral form for other uses, DMAE is best used topically for skin-care purposes.

11.The way you live your life, from the foods you eat to the habits you do (or don't) develop, can make a big difference in the health and appearance of your skin. The following are proven skin-friendly strategies:

Radically limit sunlight exposure. A small amount of sun is good for you, raising levels of vitamin D and a neurotransmitter called serotonin in your system. But any daily exposure longer than a few minutes can cause problems and pave the way for wrinkling and skin damage. So don't go outside, even on overcast or wintry days, without slathering on sunscreen (SPF 15 or above). Your skin will thank you for years to come.

Stop smoking. Cigarette smoke is the most concentrated source of free radicals discovered so far. Just think about the skin of any smokers you know. Picture the deep furrows around their mouths and the lines marring their foreheads. Smoking compromises circulation in the skin, thins its outer layer, radically reduces its ability to heal after an injury, and ups the risk of skin damage.

Control alcohol consumption. Liquor serves to indirectly open up the tiny blood vessels beneath your skin and may predispose you to developing excessive redness and an uneven skin tone.

Avoid rapid weight loss. A drastic change in weight adds to the shrinkage of fat cells in the face, resulting in baggy-looking skin. Get to a healthy weight in a measured way, and stay there.

Exercise regularly. Moving your body revs up circulation, leaving you energized and your skin fresh and rejuvenated. Sweat pouring off your body also cleanses it.

Get the most from your moisturizer. Smooth it on while your skin is still slightly damp. And realize that your skin actually absorbs very little from a moisturizer, no matter what the price or the claims on the bottle. What it does accomplish is to keep your skin's own moisture from evaporating.

Know your moisturizer. Read the label carefully. Products known as "occlusives" slow moisture loss by coating and protecting the skin. These include petroleum jelly and oils. Humectants attract moisture and temporarily hold it against the skin; glycerine is an example. Save your money by avoiding so-called "DNA creams," which makers claim will benefit your individual skin type, based on genetic analysis; more research and evidence is needed.

Shave with care. To avoid razor bumps on the face (for men) or legs (for women), wash with hot water, apply cream or gel, and let it soften up the area for five minutes or so. Only then shave, using slow and downward strokes on the face and upward strokes on the neck and legs.

Limiting stress is often suggested as a way to improve your skin. While de-stressing can't directly give you a youthful glow, it can set the stage for such positive changes to occur. Try a relaxing massage, biofeedback, or meditation. Other relaxation techniques such as yoga and tai chi can help to make you more sensitive and conscious of the expression you are conveying to the world.