my top 3 supplements to promote naturally beautiful skin from within

Beauty come from within. Really though—clichés aside, beauty does start with a healthy body and mind. That’s why my top beauty products include supplements like probiotics and omega-3s from fish oil. I love makeup as much as the next girl, but there’s nothing like going foundation-free when your skin is absolutely glowing!

I cover my actual skincare regimen in another post, but I also swear by these 3 nutritional products for beauty that shines through from the inside.

1) Probiotics

Looking to achieve luminous beauty without makeup? Consider taking a probiotic daily. Probiotics are living, beneficial microorganisms which can balance out the harmful bacteria in your digestive system.

Your little colony of bacteria aids in digestion, helps make use of vitamins and nutrients, filters toxins, and promotes a strong immune system when in balance.

But what causes the bacteria to become unbalanced in the first place? Among westerners, the culprit is usually poor food choices, emotional stress, lack of sleep, medications, or other diseases resulting in a yeast overgrowth. Left unaddressed, prolonged yeast overgrowth can result in a systemic candida infection or Leaky Gut Syndrome, both of which are difficult to diagnose and treat. Such imbalances can result in mild to severe fatigue, skin problems, allergic reactions, disease, upset stomach and muscle pain.

Taking a daily probiotic supports a strong immune system and a healthy digestive system. Your body will be more nourished as vitamins and minerals will be more efficiently absorbed. You should also try to work more probiotic foods into your diet, such as yogurt, kefir, sauerkraut, spirulina and chlorella, tempeh, miso, kimchi and kombucha.

GNC has a couple different probiotic choices. I prefer the Women’s Ultra Probiotic Complex because it has added vitamins and strains to support the unique needs of a woman’s body. You can get it here.

2) Fish Oil

Sounds weird right? I thought so too. But I did a little research to find out why so many people take a fish oil supplement for overall health. I found that, among other things, fish oil is excellent for keeping problem skin under control.

You see, fish oil has anti-inflammatory properties. Acne is an inflammatory disease. In other words, the body’s reaction to an infection in a pore is to swell and send white blood cells to the area. And that, my friends, is how pimples are born. (Ugh.) So anyway, compounds with anti-inflammatory properties can reduce or even prevent that inflammatory reaction from getting triggered in the first place.

It can be very beneficial to someone with skin problems to take note of which foods fight inflammation and which foods contribute. For example, some powerful anti-inflammatory foods include: dark leafy greens like spinach and kale, almonds, soy products, peppers, tomatoes, beets, ginger, garlic, green tea, and salmon. Fatty fish are the ideal source of Omega-3, but if you can’t eat fish every day then a fish oil supplement is the next best thing.

I’ve had great success with GNC’s Triple Strength Fish Oil 1500 which you can get here.

Note: When I first started taking fish oil, I purchased the Omega-3 and Omega-6 combo thinking it would be better for me. Let this be a warning to you: adding Omega-6 to your diet, unless specifically directed by your doctor, can result in even worse skin symptoms. Apparently, ideal health lists Omega-3 and Omega-6 nutrients in a specific ratio. Most healthy individuals do not require an Omega-6 supplement, and in fact it would do more harm than good. It took a few months of terrible breakouts for me to finally switch to a pure Omega-3 fish oil supplement.

3) Multi-Vitamins

Last but not least, I can’t live without a daily multi-vitamin. While experts will agree it’s important to achieve nutrition through a balanced diet, sometimes it’s just not possible to eat healthy. Some of us are in the midst of the gradual process of making broad lifestyle changes but, in the meantime, we should try to get our vitamins from a supplement.

For me, I began experiencing symptoms of a vitamin deficiency a few years ago. I was fatigued, depressed, my skin was sallow and dry, and my lips would crack at the corners no matter how much chapstick I applied. It was not a fun experience, to say the least. Finally, after some research and discussing with my dentist, I realized I was not absorbing enough iron and probably some other vitamins. Anemia crept up on me and, as a menstruating woman, I was experiencing a monthly cycle of worsening symptoms.

My first instinct was to supplement with pure iron. Noting the dangers of an iron overdose, I tested for a month and had little to no results. This could be because iron is fat-soluble and I was taking it on an empty stomach, or because I needed more than just iron. In any case, I stopped wasting my money and started taking your run-of-the-mill Women’s One-A-Day Multivitamin, which included iron on a long list of necessary vitamins and minerals for good health. In keeping with my dentist’s suggestions, I doubled up on the dose for a few weeks– and really felt the difference. Once my lips started healing, I went back to my single dosage. I still swear by my daily multi-vitamin, and I really think anyone can benefit from taking one.

You can get the same multi-vitamin I take at most drugstores and grocery stores, or buy it online.

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Remember people: put good in, get good out! It’s hard to fix problem skin by only treating the outside. Once you’ve examined your diet and supplemented with anti-inflammatories and digestive aids, it makes sense to explore the wide array of topical treatments available over-the-counter and to see what kind of skincare regimen works for you.

Related: My 6 Favorite Products for a Killer Skincare Regimen