Our StoryBy Paul Bernitt, DHH
Who doesn’t want beautiful, glowing skin? Healthy skin not only looks great, but it can also make you feel confident. What if I told you that achieving radiant skin might be as simple as adding the right nutrients to your daily routine? In this issue of Healthier You, we’ll talk about how biotin, omega-3 fatty acids, collagen and nutrient-rich foods can give you the glowing skin you’ve always wanted.
Why Skin Health Matters
Our skin is our body’s largest organ, and it does a lot for us. It protects us from germs, keeps our insides safe and helps us stay hydrated. But to keep doing its job well, our skin needs the right vitamins and nutrients. Without them, skin can become dry, irritated and even show signs of aging early. Beauty is not only skin deep, because it is not only on the outside but also on the insides of our arteries, veins, digestive tract and vital organs, serving to protect them. The health of the skin on the surface is a good indicator of the health of the skin within. Let’s look at some nutrients that can make a big difference in skin health.
Biotin: The Beauty Vitamin
Biotin, also known as vitamin B7, is sometimes called the “beauty vitamin” because of its powerful effects on hair, skin and nails. Biotin helps the body convert food into energy and plays a big role in creating keratin, a protein that makes up our skin, hair and nails.1
How Biotin Benefits Your Skin
- Improves Skin Hydration: Biotin helps your skin cells hold onto moisture, which keeps skin looking plump and smooth. People with low biotin levels might notice dry, flaky skin, but taking biotin can help improve hydration.2
- Supports Cell Repair: Biotin helps skin cells repair and grow, making it great for keeping your skin healthy and glowing. This is especially important if you deal with redness or irritation.3
- Reduces Redness and Dryness: Many people find that their skin looks less irritated and flaky when they get enough biotin. If you’ve ever noticed dry patches or red spots, adding biotin might help.
How to Get More Biotin
Biotin is found in many foods. Here are some of my favorite easy options to add to your diet:
- Eggs: Eggs are a fantastic source of biotin, but remember that it’s mostly in the yolk.
- Nuts and Seeds: Almonds, walnuts and sunflower seeds are rich in biotin.
- Leafy Greens: Spinach and kale contain small amounts of biotin, plus lots of other nutrients good for skin.
- Food Alone May Not Be Enough: If you eat these foods and continue to have dry skin, a biotin supplement might be helpful.
Omega-3 Fatty Acids: The Skin Protector
Omega-3 fatty acids are healthy fats that protect skin by keeping it soft and reducing inflammation. They help build strong cell walls, which means that your skin holds onto moisture better.
How Omega-3s Benefit Your Skin
- Reduces Inflammation: Omega-3s help lower inflammation, which can reduce redness and swelling in the skin. This makes them great for anyone who deals with acne or other skin irritation.4
- Improves Skin Elasticity: Omega-3s make skin more flexible, which helps prevent wrinkles and fine lines.5
- Locks in Moisture: Omega-3s help keep skin hydrated by strengthening cell walls, keeping your skin soft and smooth.6
How to Get More Omega-3s
Here are some of my top foods rich in omega-3s:
- Fatty Fish: Salmon, sardines and trout are excellent sources of omega-3s.
- Flaxseeds and Chia Seeds: These seeds are plant-based sources of omega-3s.
- Walnuts: A handful of walnuts is a tasty way to add omega-3s to your diet.
- Omega-3 Supplements: Fish oil supplements can be a good choice if you don’t eat much fish.
Collagen: The Youthful Skin Protein
Collagen is the most abundant protein in our bodies and is found in our skin, hair and nails. It gives skin structure and elasticity, which keeps it firm and prevents sagging. As we age, collagen production slows down, which can lead to wrinkles and fine lines.
How Collagen Benefits Your Skin
- Reduces Wrinkles: Collagen helps smooth out fine lines and wrinkles by providing a firm structure under the skin.7
- Improves Skin Firmness: With more collagen, skin becomes plumper and more resilient, giving it a youthful look.7
- Helps Skin Heal: Collagen also plays a role in healing, so slow-healing wounds can resolve faster.8
How to Get More Collagen
Here are my go-to’s to boost collagen levels:
- Collagen-Rich Foods: Bone broth, chicken skin and fish skin contain collagen.
- Collagen Supplements: Many people take collagen peptides in an easy-to-drink powder. These can easily be added to your favorite drink or smoothie.
Skin-Friendly Foods to Include in Your Diet
In addition to biotin, omega-3s and collagen, other nutrients are also important for skin health. Here are some additional foods I recommend to add to your diet to make sure you’re covering all the bases:
- Avocado: Avocados contain healthy fats and vitamin E, both of which help keep skin soft and moisturized.
- Sweet Potatoes: Rich in beta-carotene, sweet potatoes can protect skin from sun damage and keep it glowing.
- Berries: Blueberries, strawberries and raspberries are high in antioxidants, which fight damage from free radicals and keep skin looking young.
- Tomatoes: Tomatoes are full of vitamin C and antioxidants, which help protect skin and reduce redness.
- Water: Drink half your weight in ounces of water per day. Choose spring-, artesian- or glacial-sourced water. This will keep your skin hydrated.
Final Thoughts: Putting It All Together
Healthy, glowing skin doesn’t come from just one thing—it’s a combination of getting the right nutrients, staying hydrated and caring for your skin. By adding foods and supplements rich in biotin, omega-3s and collagen to your diet, you’re giving your skin the support it needs to look and feel its best.
If you struggle with dry skin, thinning hair or brittle nails, biotin supplements may help. And if you want smoother, more youthful skin, consider collagen supplements or foods like bone broth. Adding omega-3s from fish, seeds or nuts can also improve skin hydration and reduce redness.
When you put it all together, you’ll be on your way to radiant, beautiful skin in no time. Remember, the best skincare routine starts from the inside out—so eat well, stay hydrated and enjoy the benefits of healthier, beautiful skin inside and out!
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5582478/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3509882/
- https://www.ncbi.nlm.nih.gov/books/NBK547751/
- https://pubmed.ncbi.nlm.nih.gov/12480795/
- https://pubmed.ncbi.nlm.nih.gov/19160533/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3133503/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/
- https://pubmed.ncbi.nlm.nih.gov/31859087/
