Essential Nutrients for Glowing Skin



by Robin Nielsen

Here is a list from my presentation today for the NANP. This is not an exhaustive list but rather highlights of nutrients that can have a larger impact for more beautiful skin.

  • Digestive Enzymes and Betaine HCL to break down protein, fats and carbohydrates
  • Phosphatidylcholine: supports healthy liver function (think detox), hormone balance and keeps cells from aging too quickly. Food sources are: nuts, seeds, dandelion greens and egg yolks.
  • Vitamin A in higher doses if you have dry skin, acne, warts, or bumps on your skin. Food sources are liver, kidneys, pasture butter, eggs, oily fish, cod liver oil, and less in chili peppers, dandelion root, carrots, apricots, collard greens, kale, sweet potatoes, parsley, spinach, mustard greens, mangoes, hubbard squash, cantaloupe, broccoli
  • Zinc is in every body of the cell and is essential for more than 200 functions in the body, with high concentrations in the skin. It is needed for protein synthesis, proper growth and for hormone balance. Food sources include oysters, pumpkin seeds, ginger root, pecans, split peas, brazil nuts, almonds, walnuts, green peas and other veggies in very small amounts.
  • Vitamin D3 with K: works synergistically with Vitamin A to promote healthy immune function, thyroid hormone utilization, healthy skin
  • Vitamin C is essential for the manufacture of collagen and essential for immune function. Food sources are red chili peppers, guavas, red sweet peppers, kale leaves, parsley, collard greens, turnip greens, broccoli and Brussels sprouts
  • Collagen (Great Lakes): collagen keeps skin smooth and youthful and it makes sense to take in what we might be lacking. It is hard to know if the powdered collagen actually will help to build collagen in the skin but it will provide more of the amino acids glycine, lysine and proline which generate cell growth much more quickly. More info here
  • Silicon is essential for collagen synthesis and can be found in root vegetables and unrefined whole grains
  • Biotin is a B vitamin that functions in the manufacture and utilization of fats and amino acids so is essential for providing the ready-to-use building blocks for the skin. Food sources are organ meats, peanut butter, walnuts, pecans and oatmeal.
  • Multi vitamin: find one that contains all of the vitamins and minerals needed for our bodies to function well because all nutrients play some role in keeping our skin healthy and as we age we become much more nutrient dependent.
  • Fish Oil: take one high in DHA and EPA with lipase to keep inflammation down and to be moist, everywhere. Yummy!
  • Macadamia nut oil is great for aging skin because it contains two different fats: 1) oleic acid – a great antioxidant for fighting free radicals that damage our skin, and 2) palmitoleic acid that is naturally found in young skin, that soothes, moisturizes and encourages tissues to regenerate. Use it as your moisturizer for hands, and other parts of the body.
  • N-acetyl-D-glucosamine is a great nutrient for helping aging skin. It comes from the shells of crustaceans usually and is essential for healthy digestive function. We can make hyaluronic acid from it which assists joint lubrication, disc hydration, eye health and skin health. If we are low in N-acetyl-D-glucosamine we can get dry eyes, mouth, skin and lips. It is also used to make collagen and it can prevent the breakdown of skin collagen and accelerated skin aging, lowering inflammation in the skin. I use Ultimate Glucosamine.