Healing From Within: Supplements for Skin Health

Some people seem to have all the luck when it comes to their skin—never struggling with acne, always sporting a matte, pore-less complexion, and glowing effortlessly. For most of us, however, this isn’t the reality.

While we may not all know the feeling, those who do understand that few things are worse than battling acne and feeling like you’ve tried every product in the book to fix it—only to end up with a damaged skin barrier, hundreds of dollars spent, and no improvement in sight.

Everyone’s skin is different, which means there are various approaches to managing blemish-prone skin. Sometimes, it’s the result of hormonal imbalances, where solutions often need to be rooted in diet and lifestyle changes. Our gut microbiome plays a significant role in overall bodily functions, particularly hormone regulation. Studies conducted by Bowie (2011) revealed a notable link between gut health and acne, indicating that those experiencing abdominal bloating were 37% more likely to have acne or other seborrheic conditions (10.1186/1757-4749-3-1). With this in mind, it’s important to consider solutions that fall outside the scope of topical treatments.

Straight forward first steps might include reducing or eliminating processed foods, excess salt, dairy (depending on your sensitivity) and added sugar intake, and pumping up the vitamin and antioxidant rich foods, probiotics, proteins and healthy fats instead. For some, these steps alone will make a world of difference; for others, it’s not that easy. It can be difficult to attain the full range of nutrients we need for healthy skin from our diets for a variety of reasons, such as degraded soil and modern agriculture practices. So, while eating right is crucial, sometimes our bodies still need a little bit of help. In this case, supplementing can be a great option.

Supplements for skin health are multifaceted in that they can heal the skin while also significantly benefiting the rest of the body. Collagen, found in protein, plays a key role in maintaining skin firmness and elasticity, slowing the formation of wrinkles. Beyond skin health, it also acts as a fundamental building block for the body, repairing tissues and supporting cognitive function. Similarly, healthy fats do more than just hydrate the skin—they are vital for brain development and function, help prevent blood clotting and cardiovascular issues, and regulate inflammation throughout the body.

Let’s walk through a few crucial vitamins and nutrients—paired with some of our favourite Designs for Health supplement options—that you could add to your daily routine to help heal your skin, mind and body from within:

Healthy Fats: The Foundation for Hydration

Healthy fats are essential for maintaining optimal skin health, serving as a foundation for a strong, well-functioning skin barrier. These fats help to keep skin hydrated by preventing moisture loss, ensuring it stays soft, smooth, and supple. Omega-3 fatty acids, in particular, reduce inflammation and support collagen production, which can help maintain skin elasticity and reduce the appearance of fine lines. Additionally, healthy fats promote a balanced, even skin tone and protect against environmental stressors like UV radiation. They’re a key component in fighting dryness and irritation, especially in harsh weather conditions.

Top Sources of Healthy Fats: Fatty fish (e.g., salmon, mackerel, sardines), avocados, nuts (e.g., almonds, walnuts), seeds (e.g., chia seeds, flaxseeds), EVOO, coconut oil, dark chocolate

Supplements: OmegAvail™ Synergy, OmegAvail™ Liquid

Protein: The Skin’s Structural Support

Protein is crucial for maintaining healthy, resilient skin, supplying amino acids that are essential for producing collagen and keratin—key proteins that give skin its structure, strength, and elasticity. Collagen helps maintain firmness and smoothness, while keratin reinforces the skin barrier, protecting against environmental damage. Amino acids from protein also play a vital role in repairing damaged skin, reducing the impact of UV exposure, and combating free radical damage. Ensuring adequate protein intake promotes a glowing, youthful complexion by supporting cell regeneration and preventing sagging or dullness.

Top Sources of Protein: Lean meats (e.g., chicken, turkey), fish (e.g., salmon, tuna), eggs, dairy products (e.g., Greek yogurt, cottage cheese), legumes (e.g., lentils, chickpeas, black beans), tofu, tempeh, quinoa, nuts, and seeds.

Supplements: Whole Body Collagen, PurePaleo™ Protein, Collagen Complex

Vitamin A: The Catalyst for Cellular Renewal

Vitamin A is a powerhouse nutrient for skin health, working to maintain the integrity of both the upper and lower layers of the skin. By supporting collagen production and preventing its breakdown, it helps to preserve skin elasticity and reduce the appearance of fine lines. This vitamin is also vital for repairing minor skin damage, promoting faster healing of cuts and scrapes. Additionally, it regulates oil production, preventing dryness and keeping the skin smooth, soft, and free from bumps. A diet rich in Vitamin A ensures a radiant, healthy complexion while protecting the skin against premature aging.

Top Sources of Vitamin A: Organ meats, yellow and orange fruits and vegetables (e.g., sweet potatoes, carrots, butternut squash), and leafy greens.
Tip: Vitamin A is fat-soluble, meaning it should be consumed alongside a healthy fat, such as olive oil, to enhance absorption and maximize its skin-nourishing benefits.

Supplements: Hi-Po Emulsi-A™

Vitamin C: The Brightening Agent

Vitamin C is vital for maintaining firm, youthful skin by stimulating collagen production, which supports elasticity and structure. Its strong antioxidant properties shield the skin from free radicals and environmental damage, helping to reduce the appearance of wrinkles and fine lines. Known for its brightening effects, Vitamin C evens skin tone, diminishes dark spots, and promotes a glowing, refreshed complexion.

Top Sources of Vitamin C: Citrus fruits (e.g., oranges, lemons, grapefruits), strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, and tomatoes.

Supplements: Liposomal Vitamin C, C+BioFizz™

Vitamin E: The Antioxidants Against Aging

Vitamin E is a potent antioxidant that protects skin cells from UV damage and environmental stressors, helping to prevent wrinkles, fine lines, and sagging. It works synergistically with Vitamin C to strengthen cell walls, enhancing the skin's resilience and elasticity. Its anti-inflammatory properties also help soothe irritation, leaving the skin smooth and healthy. Incorporating Vitamin E into your diet ensures a robust defense against aging while promoting a youthful, glowing complexion.

Top Sources of Vitamin E: Nuts and seeds (e.g., almonds, sunflower seeds), spinach, broccoli, avocados, wheat germ oil, and fatty fish.
Tip: Like Vitamin A, to maximize its skin-nourishing benefits, consume Vitamin E alongside a healthy fats.

Zinc: The Solution for Skin Inflammation

Zinc is essential for skin repair and regeneration, supporting wound healing, cell division, and strong cell walls. It acts as an antioxidant, protecting the skin from UV damage and reducing the risk of premature aging. Zinc’s anti-inflammatory properties help soothe irritation, while it also regulates oil production, making it beneficial for acne-prone skin. A deficiency can lead to issues like itchy, eczema-like rashes, highlighting its importance for maintaining clear, healthy skin.

Top Sources of Zinc: Shellfish (e.g., oysters, crab), lean meats, poultry, beans, chickpeas, nuts (e.g., cashews), seeds (e.g., pumpkin seeds), and whole grains.

Supplements: Zinc Supreme™

Selenium: The UV Defence Powerhouse

Selenium is an essential mineral that plays a critical role in protecting the skin from UV damage and oxidative stress. By working alongside antioxidants, it helps prevent free radical damage that contributes to premature aging, including fine lines and wrinkles. Selenium also supports skin elasticity and firmness, shielding cell membranes from UV radiation, inflammation, and pigmentation. Its protective properties help maintain a smooth, even complexion while reducing the risk of skin damage and promoting healthier, more resilient skin. Regular intake of selenium supports the skin’s natural defences, keeping it youthful and well-protected.

Top Sources of Selenium: Brazil nuts, seafood (e.g., tuna, shrimp), eggs, poultry, mushrooms, and whole grains.

As you reflect on your skin journey, consider whether any of these essential nutrients may be lacking in your diet. Could they be the key to unlocking the results you’ve been searching for? Rather than immediately turning to supplements, you may wish to try incorporating more of these nutrient-rich foods into your daily routine and observe the difference they make. If adjusting your diet feels overwhelming, supplements can be a convenient and effective option. Just be mindful of the quality of the supplements you choose—many products contain fillers that can interfere with the active ingredients or reduce their effectiveness. Opting for high-quality supplements ensures you’re getting the full benefits, helping to support your skin health from the inside out.