The Ten Best Nutrients For Skin Health

By Casie Terry

Guest writer for Wake Up World

It’s important to ensure adequate availability of the nutrients that best protect your skin health. As one of the only organs directly exposed to external elements, skin must be protected from the inside out. Therefore, both your daily diet and skin regimen (you too, men) should include these 10 skin protecting nutrients.


Lycopene is a powerful antioxidant that has natural UV ray protecting properties. A diet rich in lycopene gives your skin a little added protection again the sun’s harmful rays. Lycopene can be found in watermelon, tomatoes, pink grapefruit and papaya.


Astaxanthin is the pink-hued compound found in foods such as shrimp and krill. It is one of the only carotene compounds that is not converted to retinol in the body, therefore, 100% of its antioxidant strengths are reserved for fighting free radicals. With prolonged use, studies have shown astaxanthin is incredible for supporting skin heath and elasticity, and has even been shown to visibly improve the appearance of skin by reducing signs of aging such as dry skin, wrinkles and age spots. One of our trusted partners, SAN, has a great product called PurZanthin that uses 100% all natural astaxanthin from non-shellfish sources. Whichever brand you choose, make sure it’s 100% all natural as there are synthetic astaxanthin formulas on the market.

Vitamin C

Vitamin C is excellent for skin both internally and topically. It’s antioxidant properties protect your skin against harmful free radicals while encouraging the production of collagen. According to the American Academy of Dermatology, 500 to 1,000 milligrams of dietary or supplemental vitamin C per day is sufficient. While dietary vitamin C can be found in citrus fruits, Brussels sprouts, red peppers and other foods, topical vitamin C is growing in popularity. It’s important to use a brand that you trust so that the nutrient concentrations aren’t compromised. Two products we trust are John Masters Organics Vitamin C Serum and Eminence Organics Couperose-C Serum.

Vitamin A

Vitamin A, or its precursor, beta-carotene, can be found in carrots or spinach and ensures the proper maintenance, repair and turn over of skin and tissue cells. If you’re deficient in vitamin A, you may notice a dry or flaky complexion because your skin is not repairing itself fast enough. Topical vitamin A in the form of retinol has been known to dramatically improve the appearance of skin. However, be sure to check with your dermatologist before considering a topical treatment, as it is not recommended universally.

Omega-3 Fatty Acids:

Omega-3s are associated with reduced inflammation and are known to increase the radiance of one’s complexion by locking in hydration. Good omega-3 sources include fatty fish, such as salmon, walnuts and flax seeds. Higher amounts of omega-3s can be obtained from a high quality, molecularly distilled fish oil supplement.

Vitamin E

Vitamin E is known to counter the harmful effects of UV exposure and provide superior antioxidant protection. Experts indicate that natural Vitamin E at about 400 mg per day has been noted to reduce photodamage and wrinkles and to improve skin texture. Topical vitamin E has been known to balance complexion and reduce the appearance of “sun spots.” Two brands to consider are Now Foods E-Oil and Jason Pure Beauty Oil, Vitamin E Oil 32,000 I.U., 1 oz.


Biotin is a B vitamin that is largely responsible for providing the basis for radiant skin and hair. Experts often recommend anywhere from 1,000-5,000 mcg per day which usually requires a supplement. Food sources for biotin include peanuts, Swiss chard and tuna.

Vitamin K

Topical vitamin K cream has been identified as one of the best (and only) treatments available for effectively reducing under-eye circles. We’ve found one, Naturopathica Vitamin K Brightening Eye Serum, that we are really comfortable endorsing, as it is a 100% organic brand that uses high quality ingredients.

Hyaluronic Acid

Hyaluronic acid has the remarkable ability to hold 1,000 times its weight in water, therefore, is a great nutrient for maintaining your skin’s hydration. Additionally, it acts as a bonding agent of sorts, keeping your skin cells from separating (i.e. wrinkling).

Alpha Lipoic Acid

This potent antioxidant is one of the only nutrients that is both water-soluble and fat-soluble. This means it can protect your skin’s cells from free radical damage both on inside and the surface. Topical treatments are growing in popularity but one of the best, organic brands we’ve found is Passport to Organics’ Face Lift – Total 360 Regeneration Cream with Alpha Lipoic Acid.(This formula also contains hyaluronic acid, vitamin C and a few other skin supporting nutrients.)

About the Author

Casie Terry is Associate Editor of the natural health and wellness site, Live in the Now. She’s also a freelance writer, a blogger, an avid runner, a garlic enthusiast, a juicing aficionado and a lover of her dog, Mitzi. More articles by Casie can be found here.


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Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Wake Up World or its staff.

  • k2o4

    Just a heads up, I keep seeing Omega-3 fatty acids mentioned on WuW, which is great, but you never mention that hemp seeds are the best source of them. You keep mentioning flax, which is good, but not as good as hemp seeds. You should at least also mention hemp seeds =)

  • Abel brions

    Great to see natural ingredients being used instead of excessive chemicals used to create instant results … but which actually have side effects more than their effects.

  • I used to ozonate my own olive oil and used that as a moisturizer. I use Miracle II to clean my face, and I never use foundation or anything on my skin makeup-wise. I switched from the olive oil to coconut oil on my face. I do drink ozonated water still, so I have the oxygen that my skin needs. I do take OxySil which has silica in it, and I also take an ionic mineral supplement. I do far infrared saunas about 2x a week (more in the winter when it is cold), and I eat healthy and supplement pretty well with whole food supplements.

    So, I believe I am doing everything right, although it is different than what is listed here. I think there are different ways to go about doing things. I don’t use store bought anything on my body. I make everything: body butter, deodorant, homemade bar soap, shampoo, conditioner, I use french green clay as a mask.

    My skin is better than most 21 year olds… and I am almost 40. So, I feel the regiment I am using is working for me 🙂 I LOVE soft, supple, wrinkle free skin. woohoo!