Skin disorders and premature wrinkles are often caused by a lack of nutrients
The condition of our skin means a lot to our appearance and health, and being deficient in one or several nutrients can cause premature skin ageing. Also, things like poor wound healing, acne, herpes infections, yeast infections, eczema, psoriasis, and other skin disorders may occur. In a review article published in Medicina, scientists have looked at the role of vitamins A, C, E, D, and biotin plus omega-3 fatty acids in skin health. Studies suggest that selenium and zinc may also be important for healthy skin and anti-ageing. If you don’t get enough of these nutrients or if you simply have an increased need for them, you may consider taking a supplement.
Our skin protects the body against external factors such as harmful microorganism and chemicals. Skin is also important for the excretion of waste products, vitamin D synthesis, regulation of body temperature, and the fluid balance. In addition, our skin registers physical pressure and touch, so it is much more than a simple cover.
Dietary nutrients and water are essential for our skin and its condition. If we lack nutrients, it can harm the structural integrity and biological functions of our skin.
With regard to skincare, it is a good idea to limit your exposure to free radicals, which are aggressive molecules that attack our cells, making our skin vulnerable and causing premature skin ageing. We generate free radicals as a natural part of our oxygen metabolism, and the free radical burden is increased additionally by smoking, excessive sun exposure and sunburns, poisoning, and ageing processes. On the other hand, different antioxidants help to neutralize the free radicals, thereby protecting our skin.
In their article, the authors have looked closer at how vitamins A, C, D, biotin, and omega-3 fatty acids from the diet and from supplements influence the structure and biological functions of our skin. Also, it is important to get enough selenium and zinc:
Vitamin A
Vitamin A is a lipid-soluble vitamin that is important for the immune system. It is also an important antioxidant. Deficiencies are linked to impaired immune response, an increased risk of skin infections, and inflammatory skin disorders such as atopic dermatitis (eczema). We get real vitamin A (retinol) from animal food sources like liver, butter, and eggs. The precursor of vitamin A, which is a more powerful antioxidant, is called beta-carotene and is found in vegetable sources such as carrots and red bell pepper.
Beta-carotene protects against sun rash.
Retinol supplementation can improve the skin’s defense against acne, staphylococcus aureus (golden staph), and other skin infections. The antioxidant effect also has a natural anti-ageing effect that delays wrinkling of the skin.
Many skin creams contain retinol that improves skin elasticity, counteracts acne, and stimulates skin regeneration. It is important to commence retinol therapy slowly to help the skin get accustomed to the treatment.
The reference intake (RI) for retinol is 800 micrograms daily, but it is safe to take twice that amount in combination with two daily meals for therapeutic purposes. Pregnant and breastfeeding women, however, should limit their intake to 800 micrograms daily to protect the unborn child.
Vitamin C (ascorbic acid) and collagen
Vitamin C is a water-soluble vitamin that is important for our immune defense. It is also a powerful antioxidant and supports our collagen synthesis. In addition, vitamin C protects against sunburns. A vitamin C deficiency can increase the risk of skin infections, poor wound healing, local inflammation, bruising, and premature skin ageing.
Our skin contains relatively large quantities of vitamin C and collagen. Collagen helps keep the skin healthy and supple. Lack of vitamin C and ageing impairs the body’s collagen synthesis. Good vitamin C sources include red bell pepper, citrus fruits, vegetables, garlic, and other herbs. Good sources of collagen are broth and the skin from chicken, fish, and other animal sources.
The reference intake for vitamin C is 80 mg, an amount that helps prevent deficiency diseases such as scurvy. High-dosed vitamin C supplements, which can be effective against most skin problems (including oily skin and acne), should ideally contain non-acidic vitamin C sources that are gentle on the stomach
Vitamin E
Vitamin E is a lipid-soluble vitamin that occurs in several forms in nature. Alpha-tocopherol is the one with the highest biological activity. Vitamin E is also referred to as “the vitamin of youth” because of its powerful antioxidant and anti-inflammatory properties. Vitamin E protects cell membranes against free radical damage and lipid peroxidation. Vitamin E and selenium work synergistically.
Good sources of vitamin E are avocado, nuts, kernels, eggs, cod roe, and cabbage. Many skincare products contain vitamin E.
The reference intake for vitamin E is 12 mg. Vitamin E supplementation has been seen to have a positive effect on atopic dermatitis and psoriasis. In one study, patients with severe psoriasis were given supplements of vitamin E, selenium, and coenzyme Q10 to obtain a better antioxidant and anti-inflammatory effect. After 30 days, patients who got the combination of these three nutrients showed signs of faster clinical improvement compared with the control group that did not get the supplements.
Another study showed that supplements of vitamin E and vitamin D taken in combination had a significantly better effect on atopic dermatitis than taking the two supplements separately.
Vitamin D
Vitamin D is a lipid-soluble vitamin that is important for bone health, cardiovascular health, the immune defense, regulation of inflammatory processes, and cancer prevention. The precursor of vitamin D that we synthesize in our skin also supports the skin’s protective barrier and helps control local immune reactions. The sun is our major source of vitamin D, whereas the diet only provides small amounts. People living at northern latitudes can only synthesize vitamin D during the summer period where the sun sits sufficiently high in the sky to allow the UVB rays to make vitamin D in the skin. Afterwards, this form of vitamin D is converted in the liver and then again in the kidneys, immune cells, and other cells into the active steroid form that is needed by vitamin D receptors (VDR) in most of our cells.
There are several factors that can limit our ability to synthesize and utilize vitamin D, for example spending too much time indoors, having dark skin, being overweight, and suffering from metabolic syndrome and chronic diseases. The reference intake for vitamin D lies in the range between 5-20 micrograms/day. Vulnerable groups need the most. Most people need even more if they want to raise their blood levels of vitamin D to 75-150 nmol/L, which is optimal. It is very important for patients with atopic dermatitis, psoriasis, vitiligo, systemic lupus erythematosus (SLE), local yeast infections, melanoma, and other skin disorders to have optimal levels of vitamin D in their blood.
Vitamin D supplements given to patients with atopic dermatitis block several proinflammatory cytokines. Vitamin D also supports the expression of koebnerisin and psoriasin, both of which are systemic markers of psoriasis. In addition, vitamin D supplementation can promote wound healing and reduce chloasma (also known as melasma or “the mask of pregnancy”), which is a type of hyperpigmentation.
Biotin (B7) and other B vitamins
Biotin is a water-soluble B vitamin that is important for our energy turnover, nervous system, skin, and hair. Studies of animals and humans have shown that a biotin deficiency can result in neurological dysfunctions, hair loss, and dermatitis.
Good biotin sources include eggs, fish, wholegrains, mushrooms, and nuts. The reference intake for biotin is 50 micrograms. Biotin is found in a variety of skin and hair products. In their review article, the authors talk about the risk of “overdosing” and mention much hyped and inexpensive products but fail to address deficiencies and diseases. More studies are needed to get a better understanding of the relation. The other B vitamins are also important for our skin condition. It is therefore a good idea to take a strong vitamin B complex.
Omega-3 fatty acids
Omega-3 fatty acids are important for our nervous system, cardiovascular system, immune defense, and for regulating inflammation. They also help keep our skin supple and elastic while protecting it against the potentially harmful impact from sunrays.
Taking an omega-3 supplement can improve dry and sensitive skin. Most skin disorders such as dermatitis and psoriasis are linked to chronic inflammation, and omega-3 supplementation has been seen to have a positive effect. Many people also find that omega-3 has a positive effect on mood, joint pain, cardiovascular problems, and other conditions that are caused by an omega-3 deficiency.
Cell membranes contain the two active omega-3 forms, EPA and DHA. Oily fish, shellfish, and fish oil supplements also contain EPA and DHA and are therefore the best sources if you want a therapeutic effect. Oil from linseed, rapeseed, and walnuts contains a form of omega-3 called ALA (alpha-linolenic acid), which the body must convert into EPA and DHA. In many individuals, this conversion is not optimal for various reasons.
Omega-3 and omega-6 function in a biochemical interplay. Omega-6 is found in most seed oils, margarine, and processed food. Our modern diets typically contain far too much omega-6 and way too little omega-3, which causes an imbalance that sets the stage for chronic inflammation and other metabolic disturbances that can affect our skin.
In the case of inflammatory skin disorders, it is a good idea to take a fish oil supplement that provides around 900 – 1,200 mg of EPA (the equivalent of three to four standard capsules). Also, avoid getting too much omega-6 so you can more easily restore the important balance between the two fatty acids.
Selenium
Selenium supports over 25 selenium-dependent proteins that are needed for our immune defense, for regulating inflammation, and that serve as powerful antioxidants and support skin integrity. Selenium also protects against the potential damage from mercury, cadmium, and other environmental toxins.
A meta-analysis published in Journal of Trace Elements in Medicine Biology has shown that being selenium-deficient increases your risk of a variety of skin diseases and their severity. On the other hand, having sufficiently high levels of selenium in the blood can protect against skin disorders such as psoriasis, acne, and atopic dermatitis.
There is selenium in eggs, fish, offal, meat, corn, Brazil nuts, and other crops. The agricultural soil in Europe contains very little selenium, which is why so many Europeans are selenium deficient.
According to the updated Nordic Nutrient Recommendations, women should get 75 micrograms of selenium daily, while men should get 90 micrograms. This is far more than you can get from the diet. Many studies have used 100-200 micrograms of selenium per day, and the safe daily upper intake level according to the European Food Safety Authority (EFSA) is 300 micrograms.
Zinc
Zinc is one of the trace elements that we need in the largest quantities. It is involved in several hundred enzyme processes that are important for our general health. Zinc has a variety of functions that are relevant for our skin, its structure, its functions, skin cell regeneration, and collagen synthesis. Zinc is also vital for our immune defense, our ability to utilize vitamin D, and for effective wound healing. Also, zinc is a part of the powerful SOD antioxidant that protects our skin from oxidative stress and chronic inflammation. Not surprisingly, because of zinc’s many roles in skin health, being zinc deficient can lead to a number of skin disorders.
A review article published in International Journal of Molecular Sciences looks at zinc’s role in skin health and the positive impact of zinc supplementation on acne, atopic dermatitis, herpes simplex/genitalis, psoriasis, alopecia areata (spot baldness), athlete’s foot, seborrheic dermatitis, vitiligo, and various other skin disorders. Zinc also has a positive effect on various wounds, including leg ulcers and diabetic foot ulcers.
Oral treatments with zinc supplements are sometimes combined with zinc salve or zinc shampoo. Zinc even protects against the sun’s UVB rays, which is why there is often zinc in suncream.
Good zinc sources include animal food sources like shellfish, offal, meat, eggs, and dairy products. There is also zinc in vegetable sources like nuts, seeds, and kernels, but it is easiest for the body to absorb zinc from animal foods.
Our zinc uptake is impaired by ageing, bowel disorders, excessive alcohol intake, diuretics, and antacids. Around one third of the world’s population is believed to lack zinc.
The reference intake for zinc is 10 micrograms, but people with wounds, eczema, infections, and other deficiency disorders may need more. In some studies, participants have been given high-dosed zinc supplements for a brief period. Prolonged intake of excessive zinc doses may, however, disrupt the copper balance.
Other tips for skin disorders
- Eat a healthy and balanced diet
- Avoid altogether or limit your intake of sugar, white flour, and alcohol. Empty calories drain the body of vital nutrients that it needs
- Make sure to get 30-40 ml of fluid for each kilogram of body weight
- Expose yourself to sufficient amounts of sunshine without getting burned
- Pay attention to food intolerance
References:
Qiong Chen et al. Vitamin D and wound healing. Assessing skin barrier function and implications for chloasma treatment. International Wound Journal. 2024
Jacek Januszewski et al. Nutritional Supplements for Skin Health – A Review of What Should Be Chosen and Why. Medicina 2023
Jun Lv et al. Selenium levels and skin diseases: systemic review and meta-analysis. Journal of Trace Elements in Medicine Biology 2020
Zubaidah Al-Khafaji et al. Zinc and Zinc Transporters in Dermatology. International Journal of Molecular Sciences. 2022
Dhaliwai S et al. Effects of Zinc Supplementation on Inflammatory Skin Diseases: A Systematic Review of the Clinical Evidence. Am J Clin Dermatol 2020
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