Corey Howard, MD, FACP, FAAFRM
Your skin is more than just what you see in the mirror—it’s a reflection of your overall health. It’s your body’s largest organ, constantly working to protect you, regulate your temperature, and shield you from external harm. But achieving truly radiant, healthy skin isn’t just about finding the right moisturizer or anti-aging cream. Real transformation starts from the inside out.
The foods you eat, the nutrients you absorb, your hormone balance, and the daily habits you follow all influence how your skin looks and feels. In this guide, we’ll dive deep into the essential vitamins, minerals, hormones, and lifestyle strategies that can help you achieve glowing, youthful skin.
If you want to have the best possible outcome from cosmetic and aesthetic procedures, read on.
Vitamins That Your Skin Loves
Let’s start with some of the most important vitamins your skin needs to thrive:
Vitamin A
This powerhouse vitamin is essential for skin renewal and repair. It stimulates collagen production, keeping your skin firm and reducing fine lines and wrinkles. Vitamin A also encourages skin cell turnover, helping to maintain a smooth, fresh complexion.
Where to find it: Carrots, sweet potatoes, spinach, and skincare products labeled “retinol.”
Vitamin C
Vitamin C is a game-changer for protecting your skin from daily damage caused by the sun and pollution. It brightens your complexion, helps fade dark spots, and supports collagen production for firmer, younger-looking skin.
Where to find it: Citrus fruits like oranges and lemons, strawberries, and bell peppers. Vitamin C serums can also deliver this nutrient directly to your skin.
Vitamin E
Known for its moisturizing and healing properties, vitamin E acts as a barrier to lock in hydration and neutralize damage from harmful UV rays.
Where to find it: Almonds, sunflower seeds, and avocados. It’s also found in many skin moisturizers.
Vitamin B3 (Niacinamide)
This versatile vitamin improves your skin’s barrier function, helping it retain moisture and stay resilient. It reduces redness, smooths wrinkles, and calms irritation.
Where to find it: Fish, nuts, and many skincare products containing niacinamide.
Vitamin B7 (Biotin)
Biotin is often called the “beauty vitamin” for its role in keeping your skin hydrated and irritation-free. It’s also vital for strong hair and nails.
Where to find it: Eggs, nuts, and seeds.
Minerals That Support Skin Repair and Protection
Minerals are essential for repairing and protecting your skin, working at a deeper level to strengthen and heal.
Zinc
Zinc helps control oil production, fight acne-causing bacteria, and speed up wound healing. It’s a go-to for clearer, healthier skin.
Where to find it: Oysters, seeds, and whole grains.
Selenium
This antioxidant guards your skin against UV damage and slows the signs of aging by protecting your cells from oxidative stress.
Where to find it: Brazil nuts, fish, and whole grains.
Copper
Copper plays a key role in collagen and elastin production, which keeps your skin firm and elastic.
Where to find it: Shellfish, nuts, seeds, and dark leafy greens.
The Power of Essential Fatty Acids
Healthy fats are critical for maintaining skin hydration and elasticity.
Omega-3 Fatty Acids
Omega-3s reduce inflammation, prevent dryness, and improve the overall texture of your skin.
Where to find them: Fatty fish like salmon, flaxseeds, and walnuts.
Omega-6 Fatty Acids
Omega-6s, particularly gamma-linolenic acid (GLA), help repair the skin’s barrier and lock in moisture.
Where to find them: Evening primrose oil, sunflower oil, and safflower oil.
Omega-9 Fatty Acids
Omega-9s enhance your skin’s hydration and help reduce irritation.
Where to find them: Olive oil, avocados, and almonds.
Collagen: The Secret to Youthful Skin
Collagen is the structural protein that gives your skin strength, elasticity, and firmness. Unfortunately, collagen production declines with age, leading to wrinkles and sagging skin.
How to Boost Collagen Levels
Supplements: Hydrolyzed collagen peptides are highly absorbable and have been shown to improve skin hydration and elasticity.
Foods: Bone broth, chicken, fish, and egg whites are excellent sources.
Nutrients that support collagen production: Vitamin C, copper, and hyaluronic acid all help your body produce and maintain collagen.
Hormones and Their Role in Skin Health
Your hormone levels play a significant role in how your skin looks and feels. Proper hormone replacement requires a detailed evaluation. The treatment is more like art but combines the latest science and demands that you and your physician work together to come up with the best plan that works for you.
Estrogen
This hormone helps keep skin thick, hydrated, and elastic by supporting collagen production. During menopause, declining estrogen levels can lead to thinner, drier skin.
Testosterone
Testosterone supports collagen production and regulates oil balance, but an imbalance—too much or too little—can lead to acne or dryness.
Hormone therapy can be topical, intravaginal, and include patches, long-acting forms for women, or injections and long-acting forms specific to male hormone therapy.
DHEA and Growth Hormone
These hormones promote skin hydration and repair by boosting collagen production and cell regeneration.
Sun Protection: A Non-Negotiable
The sun’s UV rays are one of the biggest threats to your skin. They cause premature aging, dark spots, and even skin cancer.
How to Protect Your Skin
Use a broad-spectrum sunscreen with at least SPF 30 to shield your skin from both UVA and UVB rays.
Choose mineral sunscreens with zinc oxide or titanium dioxide for a safe, gentle option.
Reapply sunscreen regularly, especially if you’re outdoors or sweating.
Lifestyle Habits That Glow from Within
Daily habits have a profound impact on your skin’s health and appearance.
Eat Nutrient Dense Foods
Leafy greens, berries, nuts, and fatty fish are rich in nutrients and antioxidants that reduce inflammation and keep your skin glowing.
Stay Hydrated
Your skin needs water to maintain its elasticity and minimize fine lines. Aim to drink plenty of water throughout the day.
Get Enough Sleep
During deep sleep, your body repairs damaged skin cells and boosts collagen production. Aim for 7–9 hours of quality sleep each night.
Manage Stress
Chronic stress increases cortisol, a hormone that can trigger breakouts and dullness. Practices like yoga, meditation, or even a brisk walk can help lower stress and improve your skin’s overall health.
Takeaway Tips for Healthier Skin:
Focus on skin-nourishing nutrients like vitamins A, C, and E, as well as minerals like zinc and selenium.
Incorporate collagen-boosting foods and supplements to keep your skin firm and hydrated.
Build daily habits that support your skin, like eating anti-inflammatory foods, drinking water, getting enough sleep, and managing stress.
Make sure you discuss proper hormone evaluation and management with your physician. This is an essential part of overall health, especially skin health.
Always protect your skin from the sun with a mineral-based sunscreen.
Healthy, radiant skin starts from within, and with the right combination of nutrients, lifestyle habits, and protection, you can maintain a glowing complexion for years to come.
Consult your physician before starting any new supplements and please make sure you open up a conversation regarding hormone replacement therapy if you have not yet been fully evaluated.
If you want to take your skin health to the next level, contact Dr. Corey Howard, an expert in anti-aging and functional medicine, and schedule a consultation today. Together, we can create a personalized plan to help you look and feel your best!
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