Why Vitamins and Nutrients Matter for Your Skin

Healthy, glowing skin isn’t just about the products we apply externally; it’s also greatly influenced by what we consume. Adding essential vitamins and nutrients into your diet can work wonders on your skin, giving it that clear, dewy look we all love. That #GlassSkin everyone’s been talking about? Yes exactly! I’d argue, what we consume matters the same amount, if not more than the products we use on our skin (besides sunscreen of course). Not only that, but when our bodies are fully fueled with all of our vital micronutrients (vitamins and minerals), it not only improves our appearance. It also can boost our energy levels by supporting various bodily functions needed for energy production. But what do we need and where do we start?

I got you! Most of these nutrients can be found in your daily vitamin but if not, here’s a guide on why I recommend the 8 most powerful vitamins and where you can get them.

Vitamin C: The Collagen Booster

Vitamin C is crucial for collagen production, which keeps your skin firm and youthful. It also helps brighten your complexion and fades dark spots. Citruses, strawberries, and bell peppers are excellent sources, but I like to cover all my bases! Most daily vitamins contain an adequate amount of Vitamin C. Here are some of my suggestions.

Marine Collegen

Taking a college supplement is great but marine collagen specifically, is mainly composed of Type I collagen, the most abundant type of collagen found in the human body. Type I collagen is essential for maintaining skin elasticity, firmness, and hydration. It also helps maintain the structural integrity of the skin, contributing to a smooth and youthful skin.

I have been using collagen supplements for years. There are so many out there! This one is my all time favorite! It took years to find the right source of collagen. By far, marine collagen is my go to and I will continue adding it in my morning smoothie for years to come!

Vitamin E: The Moisture Guardian

Vitamin E is a powerful antioxidant that protects your skin from damage caused by free radicals. It locks in moisture, helping to keep your skin hydrated and soft. You can never get enough antioxidants! These recommendations are wonderful choices.

Nuts, seeds, and green leafy vegetables are also rich in Vitamin E.

Omega-3 Fatty Acids: The Oil Balancer

This is a big one!!! Omega-3 fatty acids help maintain the skin’s oil balance and reduce inflammation. They are known for giving your skin the healthy glow we’re all after.

You can also find Omega-3’s in salmon, chia seeds, and flaxseeds.

Biotin: The Revitalizer

Biotin, or Vitamin B7, is essential for healthy skin, hair, and nails. It helps rejuvenate cells and is often included in beauty supplements. I don’t know how long I have searched for a good biotin supplement. Most gave me breakouts! The opposite of what I was looking for! can find biotin in eggs, almonds, and sweet potatoes.

Vitamin A: The Skin Repairer

Vitamin A is known for its role in repairing skin tissue and maintaining a smooth skin surface. Carrots, sweet potatoes, and spinach are high in this vital nutrient. Most daily vitamins contain Vitamin A. Adult women need about 700 mcg. Men require 900 mcg.

Zinc: The Acne Fighter

Zinc helps combat acne and regulates oil production. It also has anti-inflammatory properties that can reduce redness and irritation. Meat, shellfish, and legumes are good sources of zinc. Look for it in your daily Vitamin or grab a solo supplement. Women should aim for getting 8 mg and Men should get 11 mg per day.

Vitamin D: The Radiance Enhancer

Vitamin D contributes to skin cell growth and repair, providing a natural glow. Sun exposure is the best way to get your Vitamin D, but it’s also found in fatty fish and fortified foods.

Vitamin B3: The Hydration Hero

Also known as Niacinamide, Vitamin B3 improves skin hydration and strengthens the skin barrier. It also helps with redness and blotchiness.

Meat, fish, and avocados also supply this nutrient.

Conclusion

Adding these powerful vitamins and nutrients can significantly improve your skin’s health and appearance. Remember, glowing skin starts from within, so make these nutrients part of your daily diet to see the difference!