Supplements for Healthy Skin & Collagen

A question I get often is whether or not certain foods or vitamins can improve skin health and collagen production. The answer is that studies have shown a connection between your skin health & your diet.

Along with a great skin routine using high quality, non-toxic skin care, the best way to boost your glow and increase collagen happens when you feed the skin from within.

We all know daily skin care habits make a huge difference in how our skin ages and we have all heard “ you are what you eat”.  Now scientific research shows a strong connection between the nutrients you are getting and your complexion.

Certain dietary supplements and vitamins have been demonstrated to help clear up clogged pores, boost radiance, calm inflammation and help build collagen.

Here are some of the most important supplements for nourishing healthy skin.

VITAMIN A – A is for Antioxidant, Anti-aging & Acne

Antioxidants protect the skin by limiting the production of free radicals in the body, which otherwise damage skin cells. When your body doesn’t have enough vitamin A, dead skin cells build up, clogging pores and triggering breakouts.

• Protects collagen fibers by neutralizing free radicals

• Helps the body shed off dead skin cells.

• Reduces inflammation

BIOTIN – The Booster

Biotin is a water-soluble B-vitamin that helps your body convert food into energy.  Some studies suggest it helps in maintaining the integrity of the skin’s barrier function and improve skin hydration.

• Strengthen skin’s natural barrier

• Can improve brittle, splitting nails

• May reduce hair loss in those with biotin deficiencies

VITAMIN C – The Fixer Upper

Vitamin C is a powerful antioxidant. Helps repair damaged cells and even helps with collagen production.  Increases skin elasticity and overall integrity.

• Helps boost collagen production. Fibroblast cells use vitamin C in the synthesis of collagen fibers

• Repairs sun-damaged skin

• Helps regulate skin hydration

• Aids in would healing

COLLAGEN – The Architect

The typical woman will likely lose 1 to 2 percent of her body’s collagen every year as early as her mid-30s, the rate increasing with age. Consuming hydrolyzed collagen peptides seem to have a variety of health benefits, from relieving joint pain to improving skin health.

• Can support skin structure fibers such as collagen, elastin and fibrilin

• Strengthens nails

• Helps with skin hydration

SILICA – The Builder

This important mineral helps build the body's own natural production of collagen with collagen co-nutrients for beautiful hair, skin and nails.

·         Provides strength, flexibility, and resilience to connective tissues

·         It is a natural anti-inflammatory that helps relieve skin conditions like eczema and psoriasis

MAGNESIUM – The Regulator

If you feel like your breakouts are connected to stress or are hormonal, consider taking a magnesium supplement. Magnesium can be helpful in reducing acne and other skin disorders by lowering cortisol levels, stabilizing hormonal imbalances, and improving overall cellular function.

• Minimizes Inflammation.

• Makes vitamin C more effective

• Improves bowel function and irregularity

ZINC – The Immune Booster

Did you know? In a recent study, people with acne were shown to suffer from vitamin E, A, and zinc deficiencies.  Zinc is another powerful antioxidant and important micronutrient required for the normal functioning of the skin.

• Successfully treats pustules and crusting of the scalp when taken orally in zinc sulfate form.

• Assists with the healing of damaged skin. Topically applied zinc can help to treat acne and accelerate wound healing.

• Using zinc shampoo can help reduce stress-related scalp acne.

OMEGA-3 The Calmer

Omega-3 fatty acids are powerful anti-inflammatories. Supplementary treatment with omega-3 fatty acids has even been shown to help treat psoriasis.

• Counteracts inflammation of the skin and helps lessen redness of the skin.

• A lack of omega-3 has been linked to rough, scaly skin and dermatitis.

VITAMIN E – The Environmental Protector

Using a vitamin E oil can actually somewhat lessen the effects of spending a lot of time outside without proper SPF protection. And it has been shown to be especially effective at repairing acute sun damage (i.e. sunburns) when taken in combination with vitamin C.

• Reduce acute and chronic skin damage caused by UV irradiation.

• Neutralize free radicals and act as a powerful antioxidant.

• Improve immune function and skin durability.

VITAMIN D – The UV Fighter

If you have sun-damaged skin, vitamin D can also be especially beneficial.

• Help heal skin and address discoloration from long-term sun damage.

• Researchers are exploring the relationship between vitamin D and skin health more.

Consult your doctor about taking supplements for skin health.  It’s always a good idea to seek consultation from your qualified health provider with any questions you may have concerning a skin condition and using a natural remedy for treatment.

Mary Dellene

July 2025