Many people are becoming more and more interested in taking a natural approach to improving the look and feel of their skin, rather than relying on steroid creams and medications that could have adverse side effects. One way to give your skin a boost of nourishment is to obtain specific nutrients from dietary sources or supplements for clear skin. If you’re thinking of giving supplements for clear skin or skin-healthy foods a try, take a look at some of the nutrients that may help to improve your skin’s appearance.

Biotin: The Popular Supplement for Clear Skin

Biotin, a B vitamin, is one of the most well-known supplements for the skin, hair, and nails. While most men and women already obtain the amount of biotin necessary for proper skin health from their diet, a biotin deficiency could lead to skin redness, itching, and flaking (Healthline). Therefore, taking a biotin supplement may help to diminish these symptoms and promote healthier-looking skin.

If you’re looking to obtain more biotin from your diet, eat foods like bananas, peanut butter, and eggs. They are particularly rich in this nutrient and act as supplements for clear skin.

Omega-3 Fatty Acids

If you’re struggling with dry, flaky skin, adding more omega-3 fatty acids to your diet could help to replenish moisture and prevent future water loss. That’s because omega-3 fatty acids are key components of your skin’s outer barrier and help to regulate its natural oil production (Oregon State University). Some of the richest dietary sources of fatty acids are fresh salmon, mackerel, and walnuts. However, because many of these sources come from fish, vegans and vegetarians may need to take an omega-3 supplement to increase their intake of this nutrient.

The Sun Protector: Vitamin C 

Vitamin C is a powerful antioxidant that may come along with a variety of skin benefits and supplements for clear skin. First, because of its strong antioxidant qualities, vitamin C can help to protect against the UV damage that leads to skin dryness, flaking, and signs of premature aging. This vitamin also plays a key role in nourishing important proteins within the skin (Oregon State University).

Red bell peppers, oranges, and grapefruits are all excellent dietary sources of this vitamin, although many people also choose to take a vitamin C supplement for added total body protection against oxidative stress.

The Environment Protector: Vitamin E

Also known as tocopherol, vitamin E is another strong antioxidant that can help to improve the skin’s appearance. Not only does vitamin E offer protection against environmental stressors like sun exposure, air pollution, and cigarette smoke that can have adverse effects on the skin, but this nutrient may also help to restore and rebalance dry, dehydrated skin.

The Natural Protector: Vitamin A

Vitamin A is another important nutrient that can help to improve the look and feel of your skin. Like vitamins C and E, vitamin A also possesses antioxidant qualities and may assist in the skin’s natural repair processes while simultaneously protecting against infection. Many anti-aging skin care products contain vitamin A derivatives called retinoids to help accelerate the rate of skin cell turnover for a rejuvenating effect.

The Bottom Line

If you’re looking for ways to give the look and feel of your skin a healthy boost naturally, eating certain foods or taking certain supplements for clear skin could help. It’s a good idea, though, to check with your doctor before starting a new supplement, especially if you’re currently taking any medications.

Keep in mind, too, that you can also provide your skin with powerful nourishment, hydration, and free radical protection by looking for some of these same nutrients in topical skin care products. Eksem Moisturizing Body Cream is a light, gentle moisturizing product that contains essential micronutrients like vitamins A, C, and E in place of harsh ingredients like steroids, parabens, and petrolatum, which are often found in other moisturizing creams and lotions. Using a topical cream like Eksem lets you feed your skin right where it is, as there is no way to target the priority in which cells receive the nutrients you ingest.

For the most comprehensive approach to improving skin dryness, redness, flaking, itching, and other common concerns, combine a healthy, balanced diet with gentle yet effective skin care products like Eksem.