The Complete Guide to Skincare Nutrition

Does the answer to glowing, healthy skin lie in your bathroom cabinet? Maybe, but there’s much more to the equation than just what you put on your skin. 

If you’ve ever wondered what you can do beyond creams and tonics to improve your skin, you’re in the right place. In this complete guide to skincare nutrition we’ll cover why what you eat and supplement matters just as much as what you apply, as well as how the two methods go hand in hand. 

Let’s get under the skin of it. 

What is skincare nutrition?

Skincare nutrition is about supporting your skin from the inside out, taking advantage of the links between diet and skin to naturally improve its appearance and health. 

Instead of, or alongside, applying cosmetic products, many people use skincare supplements to give their skin the nutrients it needs to thrive. These include vitamins, minerals, healthy fats, antioxidants and more. 

In a nutshell, it’s about fuelling skin cells, collagen structures and your immune system which underpins overall skin health. Simple, right? 

Why skincare nutrition matters: beyond surface level

The skin-gut connection

Your skin doesn’t live in isolation. The idea of creams and serums might make you think your outer layer of skin is the only part of your body which matters to, well, your skin, but that’s not the case.

Research shows a connection between your gut and your skin, meaning your gut microbiome and levels of inflammation play a big role in skin conditions like acne, rosacea and eczema¹. Feed your gut with fibre, probiotics and the right nutrients and it’ll pay you back with reduced inflammation and healthier skin. 

Structural support from within

Although it’s easy to think of it as one, your skin isn’t only a shell. It’s an organ (the largest one in your body, in fact) which requires a wide range of nutrients to support it.

Nutrients like vitamin C, vitamin A, zinc and essential fatty acids give your skin this support, helping it to strengthen, repair and renew². Studies have shown diets rich in nutrients like these show connections with better skin elasticity and firmness³ – two of the biggest parts of healthy, good looking skin. 

Antioxidant defence

Unfortunately, skincare isn’t a one-time effort - the environment constantly bombards our skin with pollutants and UV which can damage it. In order to support long lasting, healthy skin, our bodies need antioxidants to help protect it. 

Systemic antioxidants (the ones you consume) can help protect⁴ against photodamage, slow signs of aging and reduce inflammation from the inside out. 

Inflammatory skin conditions

For those who suffer from inflammatory skin conditions like psoriasis or dermatitis, proper nutrition can be very effective⁵ at helping to ease some of the symptoms. So much so in fact, that dietary interventions which include things like omega-3s, probiotics and other micronutrients are being used more and more alongside clinical dermatology treatments¹. 

Nutrition vs cosmetic skincare - how they work together

If you’re serious about skincare (and if you’re reading this blog we think it’s safe to assume you are), think of your skincare routine as a two-tier defence.

• Topical skincare - treat the outside layer with creams, tonic and serums to hydrate, protect and repair.
• Nutrition for skin - support your skin from the inside out through diet and supplements, fuelling it with what it needs to regenerate, defend and glow. 

The two are complementary. Cosmetic skincare focuses on external support, skincare supplements and diet address your internal needs. Some studies call these two together a ‘globalised approach’ to skin health and beauty² - sounds good, right? 

Key benefits of skincare nutrition 

For people who prioritise their diet and supplements for skin health, there can be a lot of potential benefits:

• Improved skin elasticity and firmness³
• Better hydration and barrier function⁶ 
• Reduced inflammation⁵ 
• Extra protection against UV damage⁷
• Support for skin conditions⁵ 
• More gradual skin aging⁸

Which nutrients matter for skincare

So, we know that better nutrition can help in the pursuit of better skin, but what exactly do you need? These are some of the key nutrients you should look out for when considering your diet or skincare supplements.

• Vitamin C: This plays a big part in collagen production, keeping your skin elastic and protected against oxidative stress⁹. 
• Vitamin A: Helps to repair and renew skin to keep it looking fresh⁷. 
• Vitamin E: Works with other antioxidants to neutralise free radicals⁹ (atoms and molecules which can cause cellular damage). 
• Vitamin D: Supports the skin barrier and regulation of immune responses⁷.
• Omega-3 fatty acids: Helps reduce inflammatory skin issues⁵.
• Probiotics: Supports the gut-skin connection to promote overall skin health¹.
• Biotin: Being deficient in biotin can lead to some skin conditions, and having more of it in your system can help the body produce fatty acids to nourish the skin.
• Iron: Helps to repair and heal the skin, as well as supplying it with oxygen¹⁰. 

How to get started with skincare nutrition

The idea is simple but the execution can be challenging. Getting a wide range of these nutrients in your daily diet is tricky at times, so allow us to give you some tips.

Eat a varied, whole food diet. AKA, eat your veggies, kids! Try to get a good spread of leafy greens, fruits and berries, fish, nuts and legumes, if you can.

Stay hydrated. This is just good advice in general, whether you’re focused on your skin or not, but hydration also helps your skin’s moisture balance. If you’re looking for something to help keep you properly hydrated, why not try Innermost’s The Hydrate Blend?

Use skin-supporting supplements. If you struggle to get enough micronutrients in your diet, try adding a supplement to your regime which contains them. Supplements like The Glow Blend contain vitamin C, collagen and other beneficial extras like hyaluronic acid to help you, well, glow. When it comes to probiotics, look no further than The Digest Capsules for a convenient hit of gut-friendly nutrients.

Combine with topical skincare. Keep up with your external routine and back it up with deeper, foundational skin support from within.

Stay consistent. The most simple tip but maybe the most difficult. Just stay at it! 

Skincare isn’t only what you put on, it’s what you put in

Skincare nutrition isn’t necessarily a replacement for your favourite moisturiser or serum, but it can work alongside it to strengthen and support your skin in the long term. By focusing on diet and skin together, your skin gets the best of both worlds - and don’t you think it deserves that? We definitely do. 

Improved elasticity, reduced inflammation, a stronger skin barrier and that glow. There’s more than one reason to take skincare nutrition seriously. If you’re looking for something that can help, check out our range of supplements - we’ve got your back (or your skin…).

References

1. Gürtler A, Laurenz S. The impact of clinical nutrition on inflammatory skin diseases. J Dtsch Dermatol Ges. 2022 Feb;20(2):185-202. doi: 10.1111/ddg.14683. Epub 2022 Jan 27. PMID: 35088524. Click here. 
2. Piccardi N, Manissier P. Nutrition and nutritional supplementation: Impact on skin health and beauty. Dermatoendocrinol. 2009 Sep;1(5):271-4. doi: 10.4161/derm.1.5.9706. PMID: 20808515; PMCID: PMC2836433. Click here. 
3. Podgórska A, Kicman A, Naliwajko S, Wacewicz-Muczyńska M, Niczyporuk M. Effect of intake of selected nutrients on skin firmness and elasticity in women. Front Nutr. 2024 Nov 11;11:1483678. doi: 10.3389/fnut.2024.1483678. PMID: 39588047; PMCID: PMC11586210. Click here. 
4. Nguyen G, Torres A. Systemic antioxidants and skin health. J Drugs Dermatol. 2012 Sep;11(9):e1-4. PMID: 23135663. Click here. 
5. Sharma N, Chaudhary SM, Khungar N, Aulakh SK, Idris H, Singh A, Sharma K. Dietary Influences on Skin Health in Common Dermatological Disorders. Cureus. 2024 Feb 29;16(2):e55282. doi: 10.7759/cureus.55282. PMID: 38562266; PMCID: PMC10982215. Click here. 
6. The Role of Nutrition in Skin Health, Integris Health, Dec 2023. Click here. 
7. Januszewski J, Forma A, Zembala J, Flieger M, Tyczyńska M, Dring JC, Dudek I, Świątek K, Baj J. Nutritional Supplements for Skin Health-A Review of What Should Be Chosen and Why. Medicina (Kaunas). 2023 Dec 29;60(1):68. doi: 10.3390/medicina60010068. PMID: 38256329; PMCID: PMC10820017. Click here. 
8. Ahmed IA, Mikail MA. Diet and skin health: The good and the bad. Nutrition. 2024 Mar;119:112350. doi: 10.1016/j.nut.2023.112350. Epub 2024 Jan 2. PMID: 38232577. Click here. 
9. Kumar V, Tanwar N, Goel M, Khan M, Kumar D, Singh G, Mundlia J, Khatri N, Kumar A. Antioxidants for Skin Health. Recent Adv Food Nutr Agric. 2024 Aug 6. doi: 10.2174/012772574X311177240710100118. Epub ahead of print. PMID: 39108105. Click here.
10. 0. Wright JA, Richards T, Srai SK. The role of iron in the skin and cutaneous wound healing. Front Pharmacol. 2014 Jul 10;5:156. doi: 10.3389/fphar.2014.00156. PMID: 25071575; PMCID: PMC4091310. Click here.