As for what vitamins and nutrients support skin health, there are a number to know about. Vanessa Rissetto, MS, RD, a registered dietitian nutritionist and the co-founder of Culina Health, says vitamin A is one of the most well-recognized nutrients for healthy skin. "Synthetic retinoids have been commonly prescribed for the treatment of several skin conditions, including acne, eczema, and psoriasis since the 1980s," she explains. "Vitamin A contributes to healthy skin by promoting skin cell growth and turnover. It helps fight acne by inhibiting oil secretion in the skin and decreasing androgen production. If you have rough, dry, scaly skin and/or small raised bumps on the back of your arms (known as hyperkeratosis pilaris), it may be a sign that you are vitamin A deficient."
Feller adds that vitamin C is important since it's necessary for stimulating collagen synthesis, and since it's an antioxidant, it can help protect the skin against sun-related damage. "Carotenoids such as beta-carotene, lutein, zeaxanthin, and lycopene serve skin cells as a powerful antioxidant, helping reduce the damage to the skin from the surrounding environment," she says. "Zinc is another powerful mineral for skin health, which helps to protect against UV radiation, enhances wound healing, and provides antioxidant protection for the skin."
Omega-3 fats have also been shown to reduce the risk of acne and effectively treat or improve skin conditions like atopic dermatitis and psoriasis, says Tamar Samuels, MS, RDN, CDN, a registered dietitian, a national board–certified health and wellness coach, and the co-founder of Culina Health. If you're getting enough omega-3s (like sardines, salmon, and mackerel), then you might notice smoother and younger-looking skin because of a decrease in inflammation.
Biotin is another vitamin for skin health—you've probably seen biotin supplements that promote skin, hair, and nail health. "This water-soluble B vitamin helps regulate fatty-acid metabolism, which is critical for healthy skin," Samuels explains. "Biotin deficiency leads to impaired fat production, which tends to manifest in the skin first. Some common signs of biotin deficiency include hair loss and scaly, red, and inflamed skin around the mouth and other areas of the face and scalp. Biotin deficiency can also be a cause of dandruff for some people."
And since your gut health can affect your skin health, probiotics may be good for the skin, too. Rissetto says that probiotics benefit skin health through a number of different mechanisms, including balancing the gut microbiome and decreasing inflammation and oxidative stress.