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8 Important Nutrition Tips For Healthy Skin in 2024

Nutrition Tips for Healthy Skin

Does your face flush when you drink alcohol?

Or maybe you get breakouts when you overeat oily food?

Or does it get irritating when you eat sugary snacks – surely you’ve heard of Sugar Face.

The point is you are what you eat.

There is a correlation between nutrition and skin health.

It’s something I notice a lot as an esthetician.

In this article, we will discuss all things supplementation.

So you can achieve healthy skin both topically and orally

Nutrition Tips for Healthy Skin

Have you ever observed someone’s skin and intuitively known their diet was askew?

That is because your skin is a mirror, reflecting the intricate processes within your body.

It is a dynamic organ that relies on a staggering 50 trillion cells to stay healthy.

The vitality of these cells is intricately linked to the composition of your blood— nutrients and hormones—all of which are disrupted or enhanced by the foods you eat.

Picture this: everything you ingest shapes the cellular energy that courses through your veins.

That is why nourishing every cell in your body, not just topically but also orally, is essential, as this study demonstrates (1).

My Skin Healing Journey

As the founder of the Naked Chemist and through my journey with eczema, I began to understand the profound impact nutrition has on the skin.

For me, it was salicylates in many foods and vegetables, which you can read about in our ebook on eczema.

When I understood this, I began to appreciate the profound effect nutrition had on helping heal my eczema, and once my body was healthy, my skin could repair itself.

A disclaimer: I’m not a nutritionist; these are just some of the tried and tested supplements I have found to have had extreme healing effects on my clients’ skin.

Nutrition Supplements

Tip #1: The Power of Vitamin A for Vibrant Skin

In a robust skincare routine, Vitamin A is an important supplement essential to the skin’s well-being.

I believe that this crucial vitamin should be woven into the fabric of any comprehensive skincare routine.

But what subtle cues does your skin send if you are deficient in vitamin A?

Well, if you have ever noticed extremely dry skin or rough patches on your body or soles of your feet, these seemingly innocuous signs may indicate a deficiency in this vitamin.

Or if you find yourself grappling with tiny bumps on your back, upper arms, cheeks, or thighs, you might be dealing with keratosis pilaris, which may also be a sign you are deficient in Vitamin A.

It is a crucial ally in the journey towards skin health; therefore, applying it topically as part of your routine will help unlock the door to luminous skin, which you can read all about here.

Before considering vitamin A supplementation, book in with a qualified nutritionist, as excessive intake can have side effects.

Tip #2: The Age-Defying Potential of Vitamin B12 

When it comes to skin rejuvenation, Tip #2 highlights the significance of Vitamin B12.

Our bodies naturally absorb essential nutrients less efficiently as we age, and Vitamin B12 is no exception.

It plays a role in protecting your DNA and supporting cellular rejuvenation.

Think of it as a guardian against the effects of time, a fountain of youth.

By ensuring your vitamin B12 levels are in the healthy range, you are safeguarding your cell’s DNA, establishing a robust defence mechanism to preserve the timeless radiance of your skin.

This is a fascinating film created by Sally Pachlouk on how a deficiency in vitamin B12 can have many detrimental health effects and how often a deficiency can be misdiagnosed.

Tip #3: Unveiling the Power of Vitamin C

Vitamin C is an indispensable nutrient for nurturing radiant, resilient skin that is important for creating collagen.

Collagen comprises a dense network of fibres, including elastin, nerves, muscles, water molecules, and sweat glands.

The synthesis of these components hinges on the enzymatic conversion of the amino acid proline into hydroxyproline, which is created by Vitamin C.

In simpler terms, without this vitamin—your internal scaffolding collagen and elastin that makes your skin taut and plump falters—which is an alarming prospect for your skin’s structural integrity.

The significance of this vitamin also extends beyond collagen synthesis, as this research demonstrates (2).

This proves that vitamin C is a formidable defender against the relentless assault of free radicals responsible for the breakdown of collagen and elastin fibres, causing lines, wrinkles, and loss of skin tone.

UV rays and pollution unleash free radicals that cause oxidative stress, which leaves skin vulnerable to premature ageing.

This is why vitamin C as a potent antioxidant is so important and why you’ll find it in our C+ skin shot, which helps reverse the damage done by ageing free radicals.

Tip #4: Youthful Vitamin D

Vitamin D is an often-overlooked yet crucial anti-ageing vitamin. Unfortunately, many of us fall short in its intake.

This vital nutrient is synthesised through sunlight on the skin—which relies on the presence of cholesterol for its creation—sunlight transforms cholesterol into a potent anti-ageing elixir.

So unless you’re basking in sunlight daily, your Vitamin D levels may be suboptimal.

Try to spend at least 15 minutes in the sun daily whilst, of course, using safe sun practices, or consider topping up through regular supplementation.

Tip #5: Magnesium – The Beauty Mineral

Magnesium truly is the unsung hero when it comes to healthy skin.

This study (3) demonstrates magnesium’s role as an essential element, acting as a cofactor in around 300 enzymatic reactions.

Its significance extends to various metabolic pathways, including maintaining electrolyte balance crucial for skin hydrating.

I had my own experience when I grappled with a severe magnesium deficiency that manifested in intense cramping, muscle twitching, and profound neurological imbalances, which attests to its importance.

Tip #6: Zinc – The Key to Skin Renewal

In the quest for radiant skin, Tip #6 emphasises the significance of zinc, a vital mineral essential for producing healthy, new skin cells.

Insufficient zinc levels in the body can manifest in many ways, from stretch marks to impaired wound healing, and cause skin issues like eczema and acne.

Through clinical tests on clients, we’ve observed many zinc deficiencies, yet zinc is the cornerstone in intricate cellular regeneration processes and a crucial mineral that should be supplemented daily.

This article does a great job of explaining the importance of zinc on the skin.

Tip #7: Copper – Resilience for Your Skin

Another unsung hero in skincare, especially when it comes to collagen synthesis, is copper.

It builds strong collagen cross-links in the dermis—your deeper layer of skin—helping to re-densify thin, fragile skin, breathing resilience and vitality into every layer.

That’s why we recommend using it topically in the form of a DNA Age Delay skin shot, which profoundly impacts capillary strength and boosts collagen and elastin synthesis.

Tip #8: Vitamin E – Guardian of Cell Integrity

No article on skin health would be complete without shining the spotlight on Vitamin E.

I feel that not enough is written about this vitamin, yet it is the guardian of your skin, working tirelessly to maintain the integrity of cellular membranes.

It protects cells from oxidative stress and environmental damage, ensuring they maintain their resilience and functionality.,.

Vitamin E is also incredibly barrier-restoring, boosting the vitality and longevity of your skin; it’s why you can find it in our barrier-repair duo,

If you’re interested in reading more about the best supplements for skin health, you can read more here and here.

To conclude. The naked truth

While a well-crafted skincare routine holds importance, supplementation emerges as the linchpin for cultivating healthy and vibrant skin.

From vitamin A tackling dryness to the anti-ageing prowess of Vitamin D and collagen synthesis courtesy of Vitamin C and the barrier-restoring abilities of zinc, copper, and Vitamin E.

Each nutrient contributes significantly to maintaining your skin’s vitality, well-being, and longevity.

Radiant skin mirrors a body nurtured, well-fed, and harmoniously cared for.

With the right topical and nutritional approach, you can heal and repair your skin, staving off premature ageing for now and many years.

I also encourage you to listen to your intuition and the subtle cues your body and skin impart about its dietary needs.

I hope that this, coupled with the use of gentle, natural skincare products, will empower you to establish a symbiotic relationship with your body, the food you eat, and the nutrients you take to unveil the radiant potential that lies within.

References

  1. The role of vitamins and supplements on skin appearance
  2. The Roles of Vitamin C in Skin Health

  3. The Importance of Magnesium in Clinical Healthcare

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