Skin Care & Hydration: From Skin Vitamins to Korean Skincare

A well-hydrated skin radiates health and vitality.

You probably already know that drinking enough water is important, but did you know that with the right combination of skin care, healthy food and supplements you can optimally care for your skin?

In this article, you'll learn how to support your skin from the inside and out for optimal hydration. I'll also share the secrets of the Korean skincare routine.

Drink at least 2 liters of water a day . Drinking enough water keeps your skin hydrated and protects it from dehydration and environmental damage.

Hydrated skin is supple, feels softer, and is less prone to irritation. Good skin hydration also helps prevent fine lines and wrinkles.

Mineral water is the best choice, but tap water is also fine in the Netherlands. Check local advice regarding drinking tap water in other countries.

Besides drinking enough water, you can also care for your skin from within with good nutrition and a healthy lifestyle.

This diet will help keep your skin hydrated and protected:

• Fruits - Packed with antioxidants like procyanidins and vitamin C, which protect your skin from damage. Grapes, apples, and berries are especially packed with these! (1)(2)
• Oily fish and algae oil - Contains omega-3 fatty acids that support the skin barrier and help protect your skin from UV rays. Think mackerel and sardines.(3)
• Green leafy vegetables - Rich in vitamins A, C, and E for healthy skin.
  Vitamin A contributes to skin repair, vitamin C is needed for the production of collagen for firmness, and vitamin E helps protect the skin from free radical damage.(4)
• Bone Broth - Contains collagen and hyaluronic acid which contribute to the elasticity of your skin.(1)
• Nuts and Seeds - Full of vitamin E and healthy fats that support the skin barrier and retain moisture.(4)

The skin is our largest organ and acts as a barrier between our body and the outside world.

To keep the skin barrier strong, a good moisture level in the outer layer of skin is essential. These tips will help protect your skin from dehydration:

• Avoid Stress - Chronic stress can damage the skin and worsen dehydration.(5)
• Don't shower too hot - Showering in a very hot shower washes away your skin's natural oils and thus its natural protection against dehydration.
• Limit exposure to the sun, dry air and cold - These can further dry out the skin.
• Limit soap use - Soap removes the natural oils that protect your skin.

You cannot always avoid the cold and sun, and your skin is exposed daily to external influences such as dry air, solar radiation and pollution.

Applying the right skincare products can help strengthen the skin's natural moisture barrier and retain moisture.

This prevents dehydration and ensures that your skin stays supple and healthy.

For the best skincare products, pay attention to the following:

• Choose products with hydrating ingredients - Look for products with ingredients like hyaluronic acid, collagen (peptides), and ceramides. These substances attract moisture and help the skin retain it longer.
• Use products with antioxidants - Ingredients such as vitamin E and C help protect the skin from free radical damage (e.g. from sunlight).
• Choose natural and gentle products - Avoid products containing alcohol and harsh chemicals, as these can dry out and irritate the skin.

In Korea, they understand the importance of good, natural skincare. Inspired by traditional medicine and beauty rituals from the Joseon Dynasty, they make skincare a daily ritual.

The royal family already used natural ingredients for beautiful, hydrated skin. These traditions form the foundation of modern K-beauty routines.

Korean skincare, also known as K-beauty , revolves around a holistic approach that prioritizes self-care alongside visible results. The focus is on preventing dry skin rather than repairing it.

The goal? Achieve healthy, radiant skin with a routine that combines multiple layers of hydration, nourishment, and protection.

K-beauty uses powerful, natural ingredients like ginseng, rice water, hyaluronic acid and green tea, all of which help keep skin hydrated.

The most well-known aspect of K-beauty is its comprehensive 10-step routine. It's all about taking time every day for a skincare ritual that strengthens your skin.

Does 10 steps seem like a lot? Don't worry, you don't have to follow them all. Think of it as a foundation that you can adjust to your skin type and the time you want to dedicate. Here are the 10 steps:

1. Oil Cleanser - Removes makeup and impurities.
2. Water-based cleaner (pH around 5.5) - Cleans thoroughly and removes oil.
3. Exfoliate - Remove dead skin cells (2-3 times a week).
4. Toner - Restore pH balance and prepare your skin, for example with a facial toner.
5. Essence - Hydrate and activate the skin.
6. Serum / Ampoule - Nourishes and treats specific skin problems.
7. Sheet mask - Apply intensive hydration (1-2 times a week).
8. Eye Cream - Care for the skin around the eyes.
9. Moisturizer - Hydrate your skin with a moisturizer or a face mist.
10. Sunscreen (in the morning) - Protect against UV rays.

As a final step, you can supplement your diet and skin care routine with quality nutritional supplements.

I would like to emphasize that it is best to get all these nutrients from your own diet (naturally).

But for a temporary boost, especially for skin problems (such as psoriasis, eczema or allergies), these supplements can support your skin health.

These skin vitamins and minerals are proven effective and contribute to healthy, well-hydrated skin:

• Vitamin C – is important for the formation of collagen, which strengthens the skin (6)
• Vitamin A – for internal skin care
• Vitamin B2, B3 and B8 – for the maintenance of normal skin structure and function
• Zinc – good for protein synthesis (including collagen) and cell division of skin cells.
• Copper – promotes normal skin pigmentation

• Iodine – supports the skin's regenerative capacity

Scientific research has also shown that these nutritional supplements can contribute to healthier and better hydrated skin:

• Collagen - Maintains the normal structure, elasticity and appearance of the skin*
• Hyaluronic acid - Maintenance of the normal structure, elasticity and appearance of the skin*(1)(7)

(*) Claims marked with (*) are health claims awaiting European approval.

Hydrated skin starts with good self-care and the right balance between nutrition, skin care and supplements.

By choosing a routine that suits you and using the right products and habits, you give your skin the care it deserves.

Invest in your skin from the inside and out to maintain soft, radiant skin that looks healthy and youthful.

Sources used

1. Sun, Q., Wu, J., Qian, G., & Cheng, H. (2022). Effectiveness of Dietary Supplement for Skin Moisturizing in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.895192
2. Li, H., Wang, L., Feng, J., Jiang, L., & Wu, J. (2023). Effects of oral intake fruit or fruit extract on skin aging in healthy adults: a systematic review and Meta-analysis of randomized controlled trials. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1232229
3. Thomsen, B.J., Chow, E.Y., & Sapijaszko, M.J. (2020). The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review. Journal Of Cutaneous Medicine And Surgery, 24(5), 481–494. https://doi.org/10.1177/1203475420929925
4. Liu, X., Yang, G., Luo, M., Lan, Q., Shi, Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis. PLoS ONE, 16(12), e0261259. https://doi.org/10.1371/journal.pone.0261259
5. Maarouf, M., Maarouf, C., Yosipovitch, G., & Shi, V. (2019). The impact of stress on epidermal barrier function: an evidence‐based review. British Journal Of Dermatology, 181(6), 1129–1137. https://doi.org/10.1111/bjd.17605
6. DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopedic Journal Of Sports Medicine , 6 (10), 232596711880454. https://doi.org/10.1177/2325967118804544
7. De Miranda, R.B., Weimer, P., & Rossi, R.C. (2021b). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta‐analysis. International Journal Of Dermatology , 60 (12), 1449–1461. https://doi.org/10.1111/ijd.15518