Essential nutrients for glowing skin

To reach your skin goals it’s important to look at treating both inside and out. You might be using the best products on your skin externally, but if you have gut issues, nutrient deficiencies, or aren’t consuming the right foods, your skin will never be able to look its best. 

There are so many different skin conditions such as acne, eczema, psoriasis, dermatitis, rosacea, or dryness. Each condition needs a tailored approach to treatment, but there are certain nutrients that we all need for our skin to thrive. 

Let’s take a deeper dive into the key nutrients ESSENTIAL for our skin. 

Essential meaning- our body cannot make it, but we need to consume it via the diet or supplementation. 

ESSENTIAL FATTY ACIDS (EFA’S)

EFA’s, in particular, omega 3’s and omega 6’s are essential for optimal skin health. They are a component of creating healthy cell membranes, needed to create a strong barrier. They also exhibit anti-inflammatory and anti-allergic effects, help enhance the repair process, and soothe any irritation. 

A deficiency of essential fatty acids can reduce the fluidity of sebum, which leads to the obstruction of the sebaceous glands and the appearance of blackheads and inflammation.

I find that most people already get enough omega 6’s from their diet. Sources include nuts and seeds, whereas most people are deficient in the essential omega-3 fatty acids.

Omega 3’s are found in the following foods:

• Fatty fish e.g. salmon, herring, anchovies, sardines & mackerel 

• Oysters 

• Cod liver oil 

• Seeds e.g. flax and hemp 

• Egg yolks 

If you don’t consume 2-3 servings of fish per week, it’s highly likely you aren’t hitting your body’s needs. If this is the case you may need to supplement, remembering that quality matters. Fish oils have the ability to go rancid if not properly stored, transported, and encapsulated.

You can supplement with the following: 

• Fish oil 

• Cod liver oil (I love the brand Rosita’s due to the naturally occurring vitamins A & D). 

• Algae oil for my plant-based folks. 

Reminder- Talk to your health practitioner before supplementing. 

VITAMIN A

Vitamin A is a fat-soluble vitamin. 

It can be divided into 2 forms; 

• Provitamin A e.g. carotenoids

• Preformed vitamin A e.g. retinol. 

We get Provitamin A from plant foods e.g. sweet potatoes and carrots which can be beneficial for our overall health, but it is Retinol where we will find the most benefit when it comes to skin health. 

Active vitamin A or Retinol is found in animal products e.g. beef liver, cod liver oil, egg yolks, and full-fat dairy e.g. butter.

Retinol plays a regulatory role in cellular metabolism and cell division of the skin, regulating the function of the sebaceous glands and limiting sebum production.

Some of you may be thinking about Accutane, which is a medication often used for cystic acne. It is a strong vitamin A derivative, however, I don’t recommend the use due to some very serious, and long-lasting side effects. 

ZINC

The skin is the third most zinc-abundant tissue in the body. 

It is needed for the formation of the skin’s structural protein- collagen but also assists in wound healing due to its antioxidant capacity. Zinc has anti-inflammatory properties, which help the body reduce swelling and redness of the skin, often seen in acne. 

Zinc-rich foods include: 

• Oysters

• Animal proteins e.g. beef, liver, lamb 

• Full-fat dairy e.g. butter, cheese

• Egg yolk

• Seeds e.g. pepitas 

• Shellfish 

When it comes to supplementing zinc, it’s important to test your levels, looking at serum copper and plasma zinc at a 1:1 ratio. Note that zinc shouldn’t be taken for long periods of time as zinc and copper work in a delicate balance.

COLLAGEN

There is a lot of hype around collagen as a supplement, but is it worth the hype? Like anything, quality and consistency matter for the best results, It can take up to 6months to see any benefit.

Collagen is responsible for the skin’s structure, stability, and strength. As we age, the deposition of collagen decreases, often resulting in dermal damage and skin wrinkling. 

There are a few ways to support collagen within the body. 

• Supplement with a good quality collagen or gelatin powder. I like Gelpro, kissed earth, or Designs for health. 

• Drink bone broth, or cook meat stocks (meat on the bone). These foods naturally contain a lot of gelatin. 

• Make sure you are providing your body with the co-factors needed for collagen production which include; glycine and proline, vitamin C, zinc, and copper

If you’d like some individualized support and treatment for your skin. Book your free discovery call with Lucy HERE