Nutrition and Skin: 9 Nutrients for a Healthy Glow

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Published by Gabrielle McGrath, MS, RD, LDN

Growing up, cooking and food was always a big deal in my family. My grandmother and mother cooked dinner almost every single night of the week to make sure all of their children were always nourished with delicious, home-cooked meals. They valued taking care of people and the art of cooking above all else. Their passion for food and cooking inspired me to take cooking classes all through high school. In college, I ended up in a class called “Ecogastronomy.” It is the study of “Farm to Fork.” This course blew my mind. I had never been so intrigued by a course in my life. I soon after found out what a registered dietitian was. “There is a job out there that involves food and helping people be the best version of themselves?! Sign me up!” That was the best decision of my life. I am so proud to be a registered dietitian and I truly believe it brought all of my innate and learned values together into the perfect career path. ---- What do you do at Baze? At Baze, I work on the Business Development team. I help build partnerships with health professionals, businesses, and food companies that align with our mission of ending nutrient deficiencies across the US. I also dip into research, content creation, and marketing. The RDs here wear a lot of hats, which is one of the best parts of being a Baze RD! The future of health that I would like to see looks like: Putting an end to food restrictions due to poor body images, ending food disparities for all, and shifting our country’s focus from disease treatment to disease prevention with the help of personalized nutrition. If you could give Baze users one piece of advice, it would be: Take your vitamins, find a hobby that gets you to move your body, drink more water, eat real food, and be more mindful. A healthy life is far less serious and far more simple than most people think. Who or what inspires you? Many people in my life inspire me including my parents, sister, and mentors. More recently, I have been fortunate enough to be inspired by the people I work with at Baze. I am proud to say that every single person I work alongside is hardworking, optimistic, intelligent, and caring. What are some of your favorite hobbies? Outside of work, I love to do yoga and meditation to work on my mindfulness. When it is nice out, you’ll find me biking, hiking, or at the beach on the Cape. I absolutely love New England snow for ski days as well. I cook and bake any chance I get in my crazy, busy life. Most importantly, I spend a lot of time with my close friends and my big family.

It’s easy to remember that nutrition affects your stomach, heart, lungs, and liver. But what people often forget is that it also affects your largest organ: your skin!

Having healthy, youthful skin doesn’t just come from what products you put on your body. It also depends on what you put in your body.

Pile of lemons, which provide vitamin C and other nutrients for healthy skin

Key nutrients for healthy skin

Certain nutrients can help reduce acne, premature aging, hyperpigmentation, dry skin, and strengthen your skin’s natural UV protection.

  • Vitamin A and beta carotene
  • Vitamin B12
  • Vitamin D
  • Healthy fats, specifically omega-3 fatty acids
  • Antioxidants such as selenium and vitamin E
  • Zinc
  • Turmeric
  • Collagen & Hydriodic acid

Adding these skin-loving nutrients into your diet can help balance hormones and pH levels and build elasticity by replenishing skin cells all while promoting healthier, supple skin. Read on to discover the connections between these nutrients and skin health and look to your Baze Nutrient Test results to help you understand where your nutrient levels stand.

nutrition plays a large role in skin health

Essential nutrients

Vitamin A:

Vitamin A has been shown to protect skin from UV-damage and topical treatments containing vitamin A (retinoids and carotenoids) are associated with reductions in photoaging (fine lines, wrinkles, freckles, and general roughness). Additionally, vitamin A deficiency is associated with delayed wound healing. (52-53)

Vitamin B12:

Vitamin B12 deficiencies are correlated to hyperpigmentation of the skin, especially in people following a vegetarian diet. This essential water-soluble vitamin has also been associated with chronic dry skin in people with psoriasis. (34-38)

Vitamin D:

Research shows that vitamin D helps fight infections, leading to a decrease in acne. The level of 25(OH)D in the blood has been inversely associated with the severity of acne, and there was a significant negative correlation with inflammatory lesions. Vitamin D also plays an important role in the skin by promoting wound healing and tissue repair.  Adequate vitamin D status has also been linked to decreased risks of developing specific cancers, including cancers of the skin. (1-5)

Selenium:

Research has shown that selenium supplementation may improve skin elasticity and may reduce UV-induced damage. (6,7)

Vitamin E:

There is strong evidence for the role of vitamin E in maintaining strong collagen and elastin fibers, which are structural proteins found in skin. It also can help support natural, cellular-level defense mechanisms against sun damage. (8-11)

Omega-3 Fatty Acids:

The most important part of the skin barrier is lipids, including cellular membranes that are rich in anti-inflammatory omega-3 fatty acids. Therefore, it is crucial for supple, hydrated skin. Omega-3s can help to reduce general symptoms of acne, as well as the redness and inflammation associated with this condition. When it comes to premature aging, an optimal omega-3 fatty acid intake is critical for preventing collagen degradation. Lastly, omega-3 fatty acids can help support natural, cellular-level defense mechanisms against sun damage. (12-25)

Zinc:

According to the latest research, optimizing blood levels of key nutrients including minerals like zinc can reduce general symptoms of acne, as well as the redness and inflammation associated with this condition. Zinc also supports the building and maintenance of strong collagen networks, which helps with the appearnace of supple, hydrated skin. (26-33)

vitamin A is a nutrient found in many red and orange colored-vegetables, which is helpful for skin health

Specialty nutrients

Turmeric:

Turmeric can help reduce redness from blemishes and calm skin conditions like eczema and rosacea. (44-46)

Collagen and Hyaluronic Acid:

Collagen and hyaluronic acid may also play a role in obtaining youthful skin appearance. (47-51)

Take control of your skin health

Take a Baze Nutrient Test to find out what nutrients you may be suboptimal in so you can ensure you are filling these gaps for healthy, glowing skin.

Disclaimer

The scientific research listed above is for informational use only. This information should not be read to recommend or endorse any specific products. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease.

References

  1. Preliminary evidence for vitamin D deficiency in nodulocystic acne
  2. Comparison of Vitamin D Levels in Patientswith and without Acne: A Case-Control StudyCombined with a Randomized ControlledTrial
  3. Human cathelicidin antimicrobial peptide (CAMP) gene is a direct target of the vitamin D receptor and is strongly up-regulated in myeloid cells by 1,25-dihydroxyvitamin D3
  4. The Cathelicidin Antimicrobial Peptide LL-37 is Involved in Re-Epithelialization of Human Skin Wounds and is Lacking in Chronic Ulcer Epithelium
  5. Propionibacterium acnesInduces an IL-17 Response In Acne Vulgaris that Is Regulated by Vitamin A andVitamin D
  6. Nutraceuticals for Skin Care: A ComprehensiveReview of Human Clinical Studies
  7. Antioxidant Supplements Improve Parameters Related to Skin Structure in Humans
  8. Randomized controlled trial of oral omega-3 PUFA in solar-simulated radiation-induced suppression of human cutaneous immune responses.
  9. Protective effect against sunburn of combined systemic ascorbic acid (vitamin C) and d-alpha-tocopherol (vitamin E).
  10. Evidence for antioxidant nutrients-induced pigmentation in skin: results of a clinical trial
  11. Photoprotection of UV-irradiated human skin: an antioxidative combination of vitamins E and C, carotenoids, selenium and proanthocyanidins.
  12. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial
  13. Acne vulgaris, mental health and omega-3 fatty acids: a report of cases
  14. Nutraceuticals for Skin Care: A ComprehensiveReview of Human Clinical Studies
  15. Comprehensive Overview and Treatment Update on Hair Loss
  16. Nutrition and nail disease
  17. Potential Benefits of Omega-3 Fatty Acids inNon-Melanoma Skin Cancer
  18. Influence of fish oil supplementation on the minimal erythema dose in humans.
  19. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers
  20. Influence of fish oil supplementation on the minimal erythema dose in humans.
  21. Dietary fish-oil supplementation in humans reduces UVB-erythemal sensitivity but increases epidermal lipid peroxidation.
  22. Influence of eicosapentaenoic acid, an omega-3 fatty acid, on ultraviolet-B generation of prostaglandin-E2 and proinflammatory cytokines interleukin-1 beta, tumor necrosis factor-alpha, interleukin-6 and interleukin-8 in human skin in vivo.
  23. Impact of EPA ingestion on COX- and LOX-mediated eicosanoid synthesis in skin with and without a pro-inflammatory UVR challenge–report of a randomised controlled study in humans.
  24. Randomized controlled trial of oral omega-3 PUFA in solar-simulated radiation-induced suppression of human cutaneous immune responses.
  25. Omega-3 fatty acids in inflammation and autoimmune diseases.
  26. Oral zinc sulphate therapy in acne vulgaris: a double-blind trial.
  27. Low doses of zinc gluconate for inflammatory acne.
  28. Oral zinc in acne vulgaris: a clinical and methodological study.
  29. Multicenter randomized comparative double-blind controlled clinical trial of the safety and efficacy of zinc gluconate versus minocycline hydrochloride in the treatment of inflammatory acne vulgaris.
  30. A double-blind trial of a zinc sulphate/citrate complex and tetracycline in the treatment of acne vulgaris.
  31. Correlation between the Severity and Type of Acne Lesions withSerum Zinc Levels in Patients with Acne Vulgaris
  32. Zinc and Skin Health: Overview of Physiology and Pharmacology
  33. Zinc and skin biology
  34. Reversible cutaneous hyperpigmentation and nails with white hair due to vitamin B12 deficiency.
  35. Generalized Hyperpigmentation of the Skin due to Vitamin B12 Deficiency
  36. Pigmentation in vitamin B12 deficiency masquerading Addison’s pigmentation: A rare presentation
  37. Skin hyperpigmentation and increased angiogenesis secondary to vitamin B12 deficiency in a young vegetarian woman
  38. Homocysteine, vitamin B12 and folic acid levels in psoriasis patients
  39. The Effects of Chromium Supplementation on Endocrine Profiles, Biomarkers of Inflammation, and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial.
  40. A scientific review: the role of chromium in insulin resistance.
  41. Insulin resistance in severe acne vulgaris
  42. Magnesium and stress
  43. Magnesium deficiency and increased inflammation: current perspectives
  44. Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence.
  45. Beneficial role of curcumin in skin diseases.
  46. Potential of Curcumin in Skin Disorders
  47. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.
  48. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials.
  49. The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial.
  50. Elastin hydrolysate derived from fish enhances proliferation of human skin fibroblasts and elastin synthesis in human skin fibroblasts and improves the skin conditions.
  51. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials.
  52. Vitamin A and wound healing
  53. Vitamin A and Skin Health

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