You are what you eat. Sound familiar? Chances are, you’ve heard this rhetoric a handful of times. And while it may have been advice that you didn’t ask for, its truth speaks far louder than most other unsolicited nuggets of “wisdom.”

These days, more people have access to nutrition and skincare information than ever before. But with so much advice floating around—some helpful, some not—it’s easy to feel overwhelmed about what actually works when it comes to eating for healthier skin.

Not to worry, we'll equip you and your clients with everything you need to know, it's as easy as A, C, D…

The ABCs of Skincare Nutrients

Your skincare routine should be starting in the kitchen. Just like serums and creams nourish your skin from the outside, certain nutrients work from within to support a clear, glowing complexion. Let’s break down the main essential vitamins and minerals your skin craves and deserves. Plus, we’ll take a look at which nutrient-rich foods that deliver them.

Vitamin A

Vitamin A is mostly known for its ability to speed up cell turnover (the body’s process of replacing old skin cells with new ones.) Think brighter skin, fewer breakouts, and a smoother overall skin texture. It’s also a collagen-supporter, making Vitamin A essential for minimizing fine lines and signs of aging.

And don’t be discouraged! Collagen isn’t the latest wellness industry buzz word. It’s one of the primary proteins in your body, making up for about 30% of your body’s total protein.¹ It’s one of the main ingredients that goes into your skin, muscles, bones, and just about everywhere else inside of you—even your organs and blood vessels. That’s why it’s key to do your diligence in supporting its regeneration.

Eat This: Carrots, sweet potatoes, spinach, kale, and egg yolks.

Vitamin C

Vitamin C is a powerhouse antioxidant that brightens skin, evens tone, and protects against UV and pollution damage. Similar to Vitamin A, it also helps your body produce collagen, meaning more youthful-looking, healthier skin.

Eat This: Citrus fruits, strawberries, bell peppers, broccoli, and kiwi.

Vitamin D

The sunshine vitamin, Vitamin D, plays a major role in skin cell growth and repair. It helps maintain your skin’s barrier function and can calm inflammation, especially for those with dry or sensitive skin. So, get outside! According to the doctors at UCLA Health, your hands, face, neck and arms only need about 8-10 minutes of midday sun to get your recommended dose of daily Vitamin D.²

Get It From: Moderate sun exposure, fortified dairy or plant milks, mushrooms, and fatty fish like salmon.

Vitamin E

Vitamin E is fat-soluble, which just means its stored in fatty tissue and your liver. It’s main purpose is to help your skin hold onto hydration while defending it from free radical damage.³ Free radicals are substances that can harm cells, tissues, and even organs. They’re thought to play a significant part in certain conditions related to aging.

Vitamin E is often paired with Vitamin C in skincare for its soothing and healing powers, especially on dry or irritated skin. For individuals aged 14 and older, it's recommended to consume 15 mg of Vitamin E daily.³

Eat This: Nuts, seeds, avocados, and plant oils like sunflower or olive oil.

Now that you’ve got the vitamins down, don’t forget one of the simplest—and most overlooked—skincare essentials: water. Let’s dive into how good ole H2O helps your skin stay plump, elastic, and glow-ready.

Hydrate from Within

The average human body is made up of about 55–78% water. That’s more than half of you! While that fact alone should inspire anyone to reach for a glass of water, the benefits of staying hydrated go far beyond just quenching thirst. Proper hydration fuels your energy, keeps your skin glowing, supports digestion, cushions your joints, and even boosts brain function.

While individual hydration needs can vary based on factors like weight, activity level, and climate, a simple way to estimate your daily water intake is to multiply your body weight (in pounds) by 0.5-0.75. For instance, if you weigh 175 pounds, you should aim to drink around 131 ounces of water each day.⁴

That might sound like a lot, but your skin, body, and mind will thank you. Here’s why making hydration a daily priority is one of the simplest (and smartest) health moves you can make:

Fewer Breakouts, Faster Healing

When your body’s properly hydrated, your skin becomes more efficient at maintaining a balance of sodium, potassium, and magnesium (electrolytes), which flush out toxins and regulate oil production.⁵ Which, by the way, are two key factors in preventing clogged pores and breakouts. Water also supports your skin’s natural barrier, which speeds up healing from inflammation, redness, and irritation. So before you reach for another spot treatment, go for a glass of water!

Hydration Helps Skin Stay Supple

Hydrated skin cells retain moisture more easily, which keeps your complexion smooth and resilient. The added elasticity can help minimize the look of fine lines and dryness, plus make your skin appear more youthful and refreshed. No secret serums required.

A Natural Glow from the Inside Out

Glowing skin isn’t just about what you put on, it’s about what’s flowing through you. Staying hydrated boosts blood circulation, helping deliver oxygen and nutrients to skin cells more efficiently.⁶ The end result is a fresher, brighter complexion that looks lit from within. And it’s one of the simplest ways to achieve that healthy glow.

Feed Your Face, Feed Your Mind

When it comes to skincare, what you eat matters just as much as what you apply. Creams and serums can work wonders on the surface, but the real glow-up starts on the inside. When you prioritize nutrient-dense foods and keep your hydration levels up, you're giving your skin the tools it needs to thrive naturally.

There's no need for expensive products or complicated routines. A colorful plate, a water bottle at the ready, and a bit of extra mindfulness go a long way in supporting healthy, radiant skin. So next time you're thinking about your skincare routine, don’t just look at your bathroom shelf—check your fridge, too!

Sources:

1. https://my.clevelandclinic.org/
2. https://www.uclahealth.org/
3. https://medlineplus.gov/
4. Willey, Warren. Better Than Steroids: A Clinician’s Guide to Improving Health with Nutrition, Exercise, and Supplements. Trafford Publishing, 2006.
5. https://www.waterh.com/
6. https://colecosmeticskincare.com/