Nutrition and your skin: the 5 nutrients that keep coming up (+ scientific sources)

The skin is the body's largest organ. So what you eat reaches it too. A few nutrients have an officially approved health claim concerning the skin or the protection of cells. Others are mainly being studied.

In this article, I discuss the five nutrients that repeatedly come up in research on nutrition and the skin, including the right sources and how to address any deficiencies with supplements.

1. Healthy fats (omega-3 fatty acids)

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are mainly obtained from oily fish. They are often mentioned in research in relation to the skin barrier, but there is no approved health claim for omega-3 and the skin.

A review in Marine Drugs summarized research on fish oil fatty acids and the skin (Huang et al., 2018, PMID: 30423896). This research is interesting, but it is not proof that omega-3 from food or supplements changes your skin.

Good food sources:

• Oily fish: salmon, herring, mackerel (2-3 servings per week)
• Flaxseed oil and chia seeds (ALA, a plant-based precursor)
• Walnuts

Practical tip: Eat oily fish at least twice a week. Also watch out for processed plant oils high in omega-6 (sunflower oil, corn oil): in many Western diets, the ratio of omega-6 to omega-3 is imbalanced.

2. Proteins and amino acids

The skin consists largely of proteins, with collagen, elastin and keratin being the main ones. To produce and maintain these structural proteins, the body needs a continuous supply of amino acids.

The amino acids glycine, proline and hydroxyproline are particularly relevant, as they are found in high concentrations in collagen.

Good food sources:

• Animal protein: chicken, fish, eggs, quark
• Plant protein: legumes, tofu, edamame
• Bone broth (rich in glycine and proline)

Practical tip: Aim for 1.2-1.6 grams of protein per kilogram of body weight per day, especially if you are over 40. Protein synthesis decreases with age, which also affects collagen production.

3. Vitamin E

Vitamin E is a fat-soluble vitamin found in skin cells. This health claim has been approved: Vitamin E contributes to the protection of cells from oxidative stress**.

Oxidative stress in the skin is caused, among other things, by UV radiation and air pollution. Thiele and Ekanayake-Mudiyanselage (2007, Molecular Aspects of Medicine, PMID: 17628781) describe how vitamin E is present in the skin.

Good food sources:

• Nuts and seeds: almonds, sunflower seeds
• Plant oils: wheat germ oil, sunflower oil
• Green leafy vegetables: spinach, kale

Practical tip: Vitamins E and C go hand in hand. Vitamin C contributes to the regeneration of the active form of vitamin E**. The recommended daily amount of vitamin E is 12 mg (European standard).

4. Vitamin C

Vitamin C plays a role in the body’s collagen production. The approved health claim is: Vitamin C contributes to normal collagen formation for the normal function of the skin**.

Collagen is the most abundant protein in the human body and an important building block of the skin. The role of vitamin C in the skin is described in detail in a review by Pullar et al. (2017, Nutrients, PMID: 28805671).

In addition: Vitamin C contributes to the protection of cells from oxidative stress**.

Good food sources:

• Bell peppers (red and yellow): 150-200 mg per 100 g
• Kiwi, strawberries, citrus fruits
• Broccoli, Brussels sprouts

Practical tip: Cook vegetables briefly or eat them raw, because vitamin C is sensitive to heat and is partly lost during prolonged cooking. Want to make sure you meet your daily requirement? The European recommendation is 80 mg per day. Higher doses (500-1000 mg) are sometimes used in studies.

5. Collagen

Collagen is the most abundant structural protein in the skin: it makes up roughly 75% of the dry weight of the dermis. From age 25 onward, collagen production begins to decline by about 1% per year. This is part of the skin’s natural aging process.

Hydrolyzed collagen (collagen peptides) is being studied as a dietary supplement. A systematic review in the Journal of Drugs in Dermatology examined 11 randomized controlled trials of oral collagen peptides (Choi et al., 2019, PMID: 30681787). There are no approved health claims for collagen, so these results are not a promise.

Good food sources:

• Bone broth (long-simmered)
• Gelatin
• Fish and chicken skin

Practical tip: Food sources contain collagen in its original form, which the body breaks down before absorption. Hydrolyzed collagen in supplement form has already been broken down into smaller peptides.

Supplements to complement your diet

A varied diet is the foundation. Still, not everyone gets all the nutrients they need, for example, if you eat little fatty fish, vegetables, or nuts. Supplements can help fill the gaps, provided they’re high quality.

At GOYU, you’ll find, among other things:

• Astaxanthin: astaxanthin capsules

• Biotin, turmeric, and castor oil: view them together in one collection

• Vitamin C: vitamins at GOYU

• Omega-3 fish oil: available from specialist supplement brands (not in the GOYU range)

Always choose supplements with transparent labeling, without unnecessary fillers, and preferably with independent quality control (such as GMP certification).

Frequently asked questions

How long does it take for dietary changes to become visible in my skin? The skin renews itself on average every 28 days. Studies on nutrition and the skin usually look at a period of 8-12 weeks. Whether and what you notice varies from person to person.

Are collagen supplements worthwhile, or are they just a fad? A lot of research is being conducted on hydrolyzed collagen peptides and the skin, but there is no approved health claim for collagen. So it is not a miracle cure. If you use collagen, make sure you also get enough vitamin C. Vitamin C contributes to normal collagen formation for the normal function of the skin**.

Do I need to get all five nutrients every day? Omega-3, vitamin C, and vitamin E are needed daily because of their water-soluble (vitamin C) or rapid conversion processes. Vitamin E and omega-3 are stored in fatty tissue for longer, but consistency is key here too.

Does sugar have a negative effect on the skin? A high sugar intake speeds up a process called glycation, in which sugar molecules bind to collagen and elastin. This makes the fibers stiffer and less elastic, and is associated with skin aging. Limiting added sugars is therefore a sensible dietary choice.

Scientific sources

1. Huang TH et al. (2018). Marine Drugs. PubMed

2. Pullar JM et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients. PubMed

3. Choi FD et al. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology. PubMed

4. Thiele JJ & Ekanayake-Mudiyanselage S (2007). Vitamin E in Human Skin. Molecular Aspects of Medicine. PubMed

This article is for informational purposes and is not medical advice. Consult a doctor or dietitian if you have questions about supplements or health complaints.

**Approved health claim (Regulation (EU) No. 432/2012)