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9 Vitamins and Supplements for Healthy Skin

When it comes to physical health, we tend to forget about the skin. In reality, our skin is amazing. Your skin protects your body and every inch of your skin is made up of 19 million skin cells! That’s why we should all be taking care of our skin.

Where do you start? You’re likely familiar with vitamins. Common vitamins not only improve your bodily health but also provide your skin with essential nutrients. You can use vitamins directly on your skin or add them to your diet for healthy skin and a glowing complexion. Here are 9 vitamins and nutrients to start taking for healthy skin.


1. Protein

Protein is a nutrient you can find in the food you eat every day. You can find protein in poultry, beef, eggs, fish, and dairy products. If you eat a plant-based diet, you can find protein in beans, starchy vegetables such as corn and potatoes, and cruciferous vegetables such as broccoli, cabbage, and cauliflower.

Your body needs protein for the amino acids. Amino acids are necessary nutrients to grow and function. The skin is also comprised of proteins, such as collagen, keratin, and elastin. All of these proteins form the structure of your skin, keeping your complexion looking youthful.

There are also amino acids, such as tryptophan, that absorb ultraviolet rays (UV), protecting your skin from the sun.

2. Healthy Fat

There are many types of fat and not all of them are healthy. However, unsaturated fats (monounsaturated fat and polyunsaturated fat) are essential nutrients. These fats moisturize the skin from within, keeping your complexion youthful and glowing. You can get these fats from various seeds, nuts, fish, and avocados.

You should also consume enough omega-3 fatty acids. This nutrient is a type of polyunsaturated fat that improves cell structure, improves hydration balance, regulates oil production, minimizes aging symptoms, and controls breakouts. Omega-3 fatty acids also decrease inflammation; inflammation can cause side effects such as skin redness, sensitivity, itching, and swelling.

3. Vitamin C

Vitamin C plays an important role in skin health. It’s an antioxidant that protects your skin from UV rays and prevents skin inflammation. Vitamin C is also a powerful anti-aging ingredient that prevents your skin from losing collagen.

You can get vitamin C in your diet by eating lots of bell peppers, citrus fruits, tomatoes, strawberries, potatoes, and cruciferous vegetables. There are also various skin products formulated with vitamin C, usually in the form of a moisturizer or serum.

4. Vitamin A

Vitamin A is another vitamin that prevents collagen breakdown.

It also absorbs UV rays (though you should still wear sunscreen). If you have oily skin, vitamin A reduces sebum production. Sebum is a waxy and oily substance produced by the body. While it moisturizes the skin, too much sebum can lead to an oily complexion and cause breakouts. Vitamin A also has anti-inflammatory properties and can benefit a variety of skin conditions.

You can find vitamin A in tomatoes, leafy green vegetables, cantaloupe, red bell pepper, fish oil, beef liver, eggs, and milk. There are also vitamin A oils that you can apply topically.

5. Zinc

Zinc is a mineral that can heal the skin. You can find zinc in the dermis and epidermis, which are layers of skin tissue. Zinc is an anti-inflammatory agent and those with acne-prone skin will experience the biggest benefits when consuming this mineral.

Zinc also protects against UV rays and contributes to skin cell wall structure. You can find zinc in red meat, some seafood such as oysters, beans, poultry, nuts, fortified breakfast cereals, whole grains, and dairy products.

6. Vitamin E

Vitamin E is an antioxidant with anti-inflammatory properties, preventing symptoms such as skin swelling. It protects the skin from UV rays and strengthens skin cells. 

You can find vitamin E in a variety of oils, such as safflower, sunflower, wheat germ oil, and soybean oil. Vitamin E is also prevalent in nuts such as almonds and peanuts, sunflower seeds, beet greens, red bell pepper, and pumpkin. You can also find vitamin E moisturizers to apply topically.

7. Selenium

Selenium is a mineral with antioxidant properties, protecting your skin and cells from UV rays. It also prevents free radical damage; free radicals are unstable atoms that damage cells and accelerate aging symptoms. This means selenium can prevent the formation of wrinkles and decrease the risk of hyperpigmentation. This makes the skin stay firm, bright, and youthful.

Selenium is also an anti-inflammatory agent, minimizing acne breakouts. Don’t worry, selenium is abundant in many foods. You can find selenium in beef, pork, poultry, seafood, beans, eggs, and nuts.

8. Magnesium

Magnesium is a mineral that is crucial for many bodily functions. For the skin, magnesium is said to control hormonal acne. That’s because magnesium stabilizes hormones and lowers cortisol production (cortisol is a stress hormone that increases oil production in the skin).

You can find magnesium in many foods, such as dry beans, legumes, bananas, whole grains, milk, and some nuts. However, many people don’t get enough magnesium in their diet. That’s because your body may not fully absorb magnesium, specifically if you have celiac disease, Crohn’s disease, type 2 diabetes, or are on medication where you urinate often.

9. Zeolite

Zeolite is a volcanic mineral and is considered to be rare. There are many zeolite powder benefits, such as preventing acne breakouts, unclogging pores, balancing oil production, and detoxifying the skin.

Most zeolite supplements are available in powder form. You can use zeolite powder as a topical or ingested supplement.

To use zeolite topically, combine one tablespoon of zeolite powder with two tablespoons of water. Use the mixture as a face wash. Rinse with cool water. To ingest it, stir a teaspoon of zeolite into a glass of water and drink. You can also place the powder in a clean capsule if you don’t like the taste.

Get Healthy Skin Today

As you can see, a variety of vitamins can help you get healthy skin. While you can find these vitamins for healthy skin in a variety of foods and in supplement form, zeolite is rare. If you’re not sure how to get started with zeolite, read our guide on finding the best organic zeolite powder.

SomaVital Zeolite Powder
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FAQs about Zeolite for Healthier Skin

What is zeolite and how does it benefit the skin??

Zeolite is a natural mineral known for its ability to adsorb and remove toxins. When used in skincare products, zeolite can help draw out impurities, pollutants, and excess oils from the skin’s surface, promoting a cleaner and healthier complexion.

Can zeolite help with acne-prone skin?

Zeolite’s detoxifying properties can be beneficial for acne-prone skin. By absorbing excess sebum and impurities that can contribute to acne formation, zeolite may help minimize breakouts and reduce the appearance of blemishes.


Is zeolite suitable for sensitive skin?

Zeolite is generally considered safe for most skin types, including sensitive skin. However, it’s important to do a patch test before using zeolite-based skincare products to ensure there is no adverse reaction. Consultation with a dermatologist or skincare professional is recommended, especially if you have particularly sensitive skin.

Does zeolite have exfoliating properties?

While zeolite itself is not a traditional exfoliant like scrubs or acids, it can indirectly contribute to a smoother complexion by removing impurities and dead skin cells. Some skincare products combine zeolite with other gentle exfoliating agents for a mild exfoliation effect.


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