How To Nourish Your Skin From Within

By Laura Martinez Skincare Tips
• 1 Comment

How To Nourish Your Skin From Within

Think of our skin as a window to the health of our body.  The skin, being our largest organ, can give great insight into the condition of the body’s overall health, such as hormonal balance, stress, hydration and nutrient levels.  Radiant, glowing skin is a sign that our body is balanced and nourished, so if we want healthy, glowing skin, we must begin from within.

Vitamins are essential for our body and skin.  They are necessary for enzyme activity, hormonal balance, cell regeneration, bone health, digestion, and mental acuity.  They are also critical for our skin, as they provide balance, increase collagen and elastin, and produce hyaluronic acid.  Vitamins regenerate our skin, protect from fine lines and wrinkles, and provide moisture.  They help mitigate skin problems, such as acne, psoriasis, and rosacea. 

You might be asking yourself, what’s the best way to feed my skin from within? Let’s talk about some skin/body essentials and how they benefit the skin:

Top Vitamins for Healthy Skin

Vitamin A

Contains carotenoids, which are potent antioxidants that help protect the body, mind, and skin.

Skin benefits of Vitamin A*

  • Helps protect from the breakdown of collagen and elastin, slowing the appearance of aging. 
  • Helps support the stimulation of new collagen and elastin, decreasing the appearance of fine lines and wrinkles, and helping keep skin firm.
  • Is essential for the synthesis of hyaluronic acid, our skin’s natural moisturizer.

Found in: Orange, red and yellow plant foods like carrots or bell peppers, dark green, leafy vegetables like kale or spinach.

Vitamin C 

Powerful antioxidant known for its ability to help prevent premature aging

Skin benefits of Vitamin C*

  • PIays a critical role in collagen synthesis, helping increase skin firmness.
  • Helps brighten the appearance of the skin and evens skin tone.  
  • Decreases dry skin and smooths the appearance of fine lines and wrinkles.

Found in: Fruits and vegetables like citrus (orange, grapefruit, lemon, lime), strawberries, guava, kiwi, bell peppers, broccoli, or tomato.

Vitamin D

Known as the sunshine vitamin, is produced by our bodies in response to UV light.

Skin benefits of Vitamin D*

  • It’s a potent antioxidant.  
  • Is essential for the growth and maintenance of healthy skin cells.
  • Supports collagen production and helps decrease the signs of aging.  

Found in: Mushrooms or fortified foods with vitamin D like orange juice, almond or soy milk, and yogurt.

Vitamin K

Often known as the forgotten vitamin, is a powerful antioxidant. 

Skin benefits of Vitamin K*

  • Supports and maintains the health of skin cells, meaning softer, glowing skin.  
  • Protects collagen and elastin, decreasing the appearance of fine lines and wrinkles.
  • Supports blood vessels, helping minimize the appearance of dark circles under the eyes.

Found in: Dark, leafy green vegetables like kale or chard.

Vitamin E

An essential antioxidant, known to protect skin cells and promote a healthy immune system.

Skin benefits of Vitamin E*

  • It prevents damage from free radicals.
  • It's anti-inflammatory and helps promote a healthy immune system and immune response.
  • Can help lessen the effects of inflammatory skin conditions such as eczema and psoriasis. 

Found in: Seeds and nuts like sunflower seeds, almonds or hazelnuts.

B Vitamins

The B vitamin family including, Folate, B6, Niacin (B3), Pantothenic Acid (B5), and Biotin, are antioxidants that are essential for the creation and maintenance of healthy skin and help support overall immune function.

Overall skin benefits of B Vitamins*

  • Support collagen and help reduce the appearance of fine lines and wrinkles.
  • Help control breakouts and inflammation.
  • Help minimize acne, eczema, rosacea, and skin inflammatory conditions.  
  • Increase skin hydration and improve skin barrier function.
  • Help support overall skin health and moisturize while leaving a healthy glow.
  • Balance excessively oily skin.  

Essential Minerals for Balanced Skin

Minerals are also needed to keep our body and skin healthy. Like vitamins, minerals are necessary for enzyme activity, hormonal balance, cell regeneration, bone health, and mental acuity.  They are also critical for skin health, as they provide balance, help support healthy skin cells, and help mitigate the appearance of fine line and wrinkles, and fight inflammation.  Minerals also decrease dark spots on the skin and are essential for the treatment of skin conditions such as acne, eczema, and psoriasis.


An essential mineral that supports skin’s cellular metabolism process.

Skin benefits of Zinc*

  • Calms red, dry, irritated skin.
  • Minimizes dark spots on the skin.
  • Helps battle breakouts.
  • Minimizes the appearance of fine lines and wrinkles.

Trace mineral and antioxidant essential to fight premature aging.

Skin benefits of Selenium*

  • Protects cells from free radicals.
  • Minimizes the appearance of fine lines and wrinkles.
  • Supports healthy immune function.

Trace mineral that is necessary for healthy skin.

Skin benefits of Chromium*

  • Helps support decreasing excess sebum protection, balancing the skin.
  • Balances blood sugar levels, improving the appearance of skin.
  • Helps fight acne.

bioClarity’s vegan supplement, Beauty Boost, not only is packed with all these essential vitamins and minerals but contains plant-packed superherbs (matcha, goji berry, turmeric, serpent fern, and grape seed) and plant-based carotenoids, to support collagen health, tone, calm and nourish skin.*

    Power-up Your Beauty

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    *These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

    • Bhavya Shetty on

      Hi i am 28 with particularly dry skinned body and face too (flaky skin on the nose). i have occasional hormonal breakout once or twice a month (white heads). i have been nearly careless about skin and now a bit confused too. please advice on a daily skin care routine. i do not wear any make up on my skin, but religiously followed using a sunscreen and moisturizer because of the dry skin, before i step out.