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Essential Vitamins and Minerals for A Glowing Complexion

Essential Vitamins and Minerals for A Glowing Complexion

Having a regular skincare routine is super important for healthy skin, regardless of your age. However, a diet plays a huge role as well. Vitamins and minerals can boost your skin from the inside, erasing fine lines and making your complexion more radiant. So here is a list of vitamins and minerals that do wonders for the skin and where to get them. 

Vitamin C

Known for its potent antioxidant properties, vitamin C is essential when it comes to skin health. Our bodies make less collagen as we age, and vitamin C can help with that. Enough collagen means younger look skin that is more elastic and well moisturized. If you have frequent breakouts, remember that this vitamin can boost skin repair. 

Vitamin C has been linked to both wrinkle prevention and erasing the existing ones. It is a great idea to increase your vitamin C intake in summer when you are overly exposed to UV rays. It will make your sunscreen more effective and protect your skin. 

There are so many natural sources for vitamin C. Citrus fruits such as lemons and oranges are packed with it. If you are more into vegetables, start including more spinach and broccoli into your diet. Or you can add some extra strawberries to your daily smoothie. 


Zinc is stored in the upper layer of the skin. After all, our bodies need it for healthy cell walls. This mineral makes the epidermis heal faster and is beneficial to acne-prone skin. You can even make acne scars heal faster (and be less visible) by getting enough zinc. Additionally, it has anti-inflammatory properties that can reduce redness and irritation. 

While not exactly an antioxidant, zinc is a powerful mineral that protects your body from free radicals. It is extremely important for skin that is showing the first signs of aging because zinc will aid natural collagen production. You can find this mineral in a variety of foods such as beans, poultry, dairy products, and grains. 

Vitamin E

Vitamin E is an unsung hero of a solid skincare routine. It is essential for avoiding premature aging. This vitamin also protects your skin from various outside factors such as UV rays. It can be soothing if you are experiencing any form of skin inflammations and can prevent wrinkles when taken regularly. Pairing it up with vitamin C is an excellent choice since they work well together. 

There are plenty of skincare products on the market packed with vitamin E, but air and sun exposure can reduce its effectiveness. Topical use might not be the brightest idea if you want to unlock the full potential of this vitamin. Therefore, getting more vitamin E through your diet is a safer and more effective option. Since you don’t need more than 15mg a day, start snacking on sunflower seeds, almonds, and hazelnuts between meals.


Biotin is also known as vitamin B7. Often used for strengthening hair and nails, biotin can do wonders for the skin as well. Dry skin ages faster, and wrinkles start appearing sooner. While most people don’t develop biotin deficiency in their life, it could be one of the causes of itchy, flaky, and irritated skin. Biotin is here to help your body produce more fatty acids, leading to a clearer and glowy complexion. 

Some skincare products do claim to have biotin as an ingredient, but this vitamin can’t be absorbed through the skin. So changing your diet is the way to go. Luckily, you can find biotin pretty much everywhere. Vegetarians can get it from bananas, avocadoes, bread, and nuts. Not on a plant-based diet? Then go for salmon, cheese, and eggs.   

Vitamin D

Your body produces vitamin D when it is exposed to sunlight so you can get plenty of it during summer. Of course, there are vitamin D supplements that work just as well, especially in winter. You can also find this vitamin in some types of fishes such as salmon and cod. 

So what can vitamin D do for your skin? The shortest answer is that it helps with cell regeneration. Vitamin D travels through your body, as well as skin. Since it produces new cells, it will help with various skin problems such as age spots. This vitamin evens out your complexion, erasing any discoloration you might have. It is sometimes used for treating psoriasis too. 

Omega-3 Fatty Acids

Your body needs omega-3 fatty acids, but it can’t make them on its own. They are one of the building blocks of healthy cell walls. But did you know that omega-3 has anti-aging properties? These good fats can erase wrinkles and reduce skin inflammation. If you are dealing with dry and flaky skin, omega-3 might be missing from your diet. 

Omega-3 is capable of locking in the moisture, keeping your skin hydrated and glowy. It can also increase the firmness and elasticity of the skin on your face, preventing new wrinkles and fine lines in the future. While all types of fish are a well-known source of omega-3 fatty acids, vegetarians and vegans can find them in tofu, walnuts, and chia seeds as well.

Final thoughts

Supplements such as Immuneti

Getting the right amount of these vitamins and minerals from food could be challenging, but not entirely impossible. You might be required to learn about the nutritional values of various fruits and vegetables. If you are like me, measuring your portions could feel like an avoidable task. But there is a solution – supplementation. 

The science behind supplements is always evolving, and now you can find products that can solve a particular problem. The perfect examples are supplements created exclusively for healthy skin. They contain most of the ingredients from the list above in optimal daily doses. 

Supplements such as Immuneti (among others) are convenient as well as an affordable option that will save you both time and money. So there is a way to take great care of your skin from within. The best part is that you can achieve it no matter how busy you are.