If you’ve been wondering how to get healthy skin naturally, then you’ve come to the right place. Sure, a regular skin care routine which cleanses, tones and moisturisers is important. But here’s a little secret that most don’t consider - the health of your body on the inside mirrors the glow of your skin on the outside. And, by working from the inside out, there’s lots of natural ingredients and foods you can include in your routine to improve both the look and health of your skin.
Healthy Skin: a Multi-Layer Wonder
So, what should healthy skin look like, you might be wondering. Well, the skin is a wonderful network of layers including the:
- Top layer, called the epidermis. This layer acts as a waterproof barrier which contains the cells which give your skin its colour.
- Middle layer, the dermis. This is thicker than the the top layer and contains connective tissue including elastin (for suppleness) and collagen (for strength) as well as blood vessels, nerves, hair follicles and sweat glands.
- Subcutis layer, which contains fat for warmth and large blood vessels.1,2
When we look at healthy skin, we want each of these layers to be functioning optimally. But in particular, it’s the middle layer, the dermis, containing the connective tissue which we’re most interested in.
This is because the connective tissue in the dermis is integral to a skin which looks firm and hydrated, and has good elasticity and integrity. This is provided by the collagen and elastin, which form part of the connective tissue.
Collagen is a protein-based molecule made up of amino acids; the building blocks of protein. It provides structural support and strength in the connective tissue of the dermis, and is rigid and resistant to stretching.3
Over time, as we age, as well as a result of a variety of factors including stress, sun exposure and pollution, the collagen in our dermis starts to break down. And, our body’s ability to produce collagen also decreases.
The good news is that you can support the production of collagen in your skin by including a few integral natural ingredients in your routine, plus some helpful foods.
Top 4 Must-Have Natural Ingredients for Healthier Skin
Here are our top 4 ingredients for healthier skin, starting with none another than the protein dream, the wonder kid itself, collagen!
Collagen: the Wonder Kid for Skin Health
You’ve probably heard A-LOT about collagen lately. It’s been the it-girl in the beauty and supplement world for a while now, and for good reason. But how does collagen help skin? And which collagen is best for skin & hair?
Collagen can come from an animal source, or a marine source (from the sea). Cartidyss® is one particular form of marine type II collagen, sourced from the pristine coastal waters of France, which is naturally composed of collagen peptides and hyaluronic acid.4 Cartidyss® is found in some collagen supplements and in females:
- Increases skin firmness
- Maintains skin elasticity
- Enhances skin hydration
- Supports skin and collagen health
- Maintains skin integrity
You might be thinking, are collagen supplements safe? The answer is yes, collagen supplements have a good safety profile and aren’t associated with any adverse effects.5 Should you have any allergies to shellfish or fish products then marine collagen should be avoided.
Zinc: Timeless Benefits for Healthy Skin
We’ve known of the many advantages the mineral zinc has for skin, hair and nail health for a long time. Some of the zinc benefits include:
- Supporting skin integrity and structure
- Maintaining skin health and wound healing
- Supporting hair health and nail strength
Zinc also acts as an antioxidant to help reduce free radicals formed in the body, so it’s a great allrounder natural ingredient when it comes to skin health, particularly when we think of working on our health from the inside out.
Vitamin C: Your Skin’s Favourite Vitamin
Vitamin C is a primo vitamin for healthy skin as it support collagen health, as well as connective tissue production and health.
Biotin: an Important Ally for Skin, Hair and Nail Health
Biotin, otherwise known as vitamin B7, is another helpful vitamin when it comes to supporting skin health. Bonus! It’s also helpful for the health of the hair and nail strength.
Best Foods for Healthy Skin
You might be wondering, what is the best food for healthy skin? Here’s a few that come highly recommended :
- Nuts and seeds: Good fats and vitamin E, you can’t go wrong!
- Salmon: Omega 3 fatty acids for nourishing skin and reducing inflammation
- Avocado: More good fats and vitamin E
- Berries: Antioxidants and vitamin C, yes please 6
Interested in learning more? Sign up to our monthly e-newsletter or read more great articles from Micronutrition, including all about marine collagen here.
References
- Health Direct. Skin. Last updated June 2022. Available from https://www.healthdirect.gov.au/skin
- Better Health Channel. Skin explained. Last updated October 2023. Available from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/skin#the-dermis
- National Library of Medicine. Biochemistry, Collagen Synthesis. Last updated September 2023. Available from https://www.ncbi.nlm.nih.gov/books/NBK507709/#:~:text=Collagen%20is%20protein%20molecules%20made,tendons%2C%20bones%2C%20and%20ligaments
- Innoactiv. Cartidyss®. Available from https://innovactiv.com/en/products/cartidyss/
- Healthline. What Is Collagen, and What Is It Good For? Last updated January 2023. Available from https://www.healthline.com/nutrition/collagen
- Skin Health Institute. Nutrition for Healthy Skin. Available from, https://skinhealthinstitute.org.au/healthy-skin-guide/nutrition-for-healthy-skin/