Nutrition for skin health: the role of vitamins and minerals

1. Introduction

1.1. Healthy skin as a marker of beauty and vitality

Youthful, smooth skin has long been regarded as a timeless symbol of beauty. The global skincare industry reached USD 149.4 billion in 2024, with an additional USD 12 billion attributed to nutritional supplements for skin health. Furthermore, more than 25 million minimally invasive cosmetic procedures were performed in 2023.

1.2. Limitations of traditional skincare approaches and the shift toward holistic skin health

Sunscreen remains a widely used strategy for skin cancer prevention; however, many chemical ingredients, such as oxybenzone, octocrylene, and parabens, may have endocrine-disrupting effects and potential toxicologic risks. Moreover, unlike the gastrointestinal tract, which is specifically adapted for nutrient absorption, the skin can absorb only selected active compounds, depending on molecular size and physicochemical properties. Therefore, nourishing the skin from within through a scientifically balanced diet is increasingly considered a safer and more sustainable approach. Nutritional dermatology is the field that investigates the relationship between diet and skin health. Although consumer interest in this field is increasing, its practical application in dermatology remains limited.

1.3. The gut–skin axis: an internal connection

The concept of the gut–skin axis suggests that gut microbiota produce metabolites capable of influencing the skin microbiome. An unhealthy diet may promote microbial dysbiosis, thereby contributing to acne, inflammation, or dull, dry skin. Conversely, a diet rich in natural foods and essential vitamins and minerals may help restore microbial balance and enhance skin health from within.

2. The Role of Nutrition in Skin Health

2.1. Vitamin A and carotenoids

Vitamin A helps prevent infection, supports cellular regeneration, and accelerates wound healing. Vitamin A deficiency may lead to atopic dermatitis and delayed scar healing. Retinoid derivatives are also widely used in dermatology to reduce wrinkles, slow skin aging, and improve skin tone uniformity.

Carotenoids are a group of phytonutrients found in fruits and vegetables, including β-carotene, lycopene, lutein, and zeaxanthin:

• β-carotene helps reduce erythema and UV-induced skin damage.
• Lycopene (found in tomatoes, watermelon, and pink grapefruit) helps reduce oxidative stress and improve skin smoothness.
• Astaxanthin (derived from marine microorganisms) helps protect against UV radiation and slow skin aging.

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  Figure 1. Foods rich in vitamin A.

2.2. Vitamin C

Vitamin C is a potent antioxidant and is essential for the synthesis of collagen and elastin, thereby helping maintain skin elasticity and smoothness. It also inhibits melanin production, contributing to a more even skin tone.

Vitamin C protects the skin from UVA- and UVB-induced damage by reducing inflammation and preventing cellular injury. Oral supplementation appears to be more effective than topical application because vitamin C is readily oxidized upon exposure to air. In addition, it enhances water retention in the epidermis, helping the skin appear naturally plump and hydrated.

Figure 2. Foods rich in vitamin C.

2.3. Vitamin D

Vitamin D is synthesized naturally in the skin upon sunlight exposure from 7-dehydrocholesterol. Vitamin D deficiency may exacerbate atopic dermatitis and impair wound healing.

Vitamin D supplementation has been shown to be effective in the treatment of psoriasis because of its anti-inflammatory and immunomodulatory properties. In addition, vitamin D protects skin cells from UV-induced DNA damage and enhances the skin’s resistance to infection.

2.4. Vitamin E

Vitamin E (α-tocopherol) is an antioxidant that helps protect cell membranes and collagen from free radical damage. It reduces inflammation, prevents collagen degradation, slows the aging process, and supports the treatment of psoriasis and atopic dermatitis. Vitamin E has also been reported to help slow the progression of skin cancer and improve the structure of both the epidermis and dermis.

2.5. Essential fatty acids

Fatty acids help maintain the skin barrier, preserve moisture balance, and reduce inflammation. The two most important groups are omega-6 (ω-6) and omega-3 (ω-3) fatty acids. ω-6 fatty acids include gamma-linolenic acid (GLA) and arachidonic acid (AA), whereas ω-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Numerous studies have demonstrated the role of ω-3 fatty acids in patients with atopic dermatitis and psoriasis. A daily dose of 1.8 g EPA plus 1.2 g DHA has been shown to reduce erythema. A daily dose of 4 g EPA may reduce UV-induced skin damage and lower the risk of skin cancer. Linoleic acid deficiency causes dry, scaly skin, whereas GLA deficiency disrupts epidermal barrier renewal. Adequate linoleic acid intake helps reduce skin dryness and atrophy.

Figure 3. Foods rich in ω-3 fatty acids.

2.6. Polyphenols

Polyphenols are antioxidants found in fruits, vegetables, green tea, cocoa, and other plant-based foods. They inhibit enzymes that degrade collagen and elastin, thereby helping preserve skin structure and elasticity. In addition, polyphenols exert antibacterial effects, reduce oxidative damage, and help prevent wrinkle formation.

Among polyphenols, flavonoids are the most common subgroup:

• Quercetin helps protect against photoaging, supports wound healing, and reduces inflammation.
• Kaempferol helps prevent fibroblast damage and reduce free radical formation, thereby inhibiting inflammatory cascades.
• Flavanols in cocoa improve microcirculation and dermal blood flow, contributing to a healthier, more radiant complexion.

Experts recommend obtaining polyphenols primarily from natural dietary sources.

2.7. Zinc

Zinc is a cofactor for numerous enzymes involved in skin regeneration and immune function. Zinc deficiency may lead to dermatitis, dry skin, and delayed wound healing. Zinc is highly concentrated in the epidermis and exerts anti-inflammatory, antibacterial, and wound-healing effects. Zinc oxide is also a major component of certain sunscreens, where it helps absorb and reflect UV radiation effectively.

Figure 4. Foods rich in zinc.

2.8. Copper

Copper helps protect the skin against UV radiation and is essential for collagen and melanin synthesis. Copper-containing peptides, such as glycyl-histidyl-lysine and γ-glutamyl-cysteinyl-glycine, can stimulate tissue regeneration, reduce oxidative damage, and increase vascular endothelial growth factor production, thereby promoting wound healing. Copper deficiency may result in reduced skin elasticity and delayed healing.

2.9. Selenium

Selenium is a component of several antioxidant enzymes and helps prevent UV-induced DNA damage. Selenium supplementation has been shown to be effective in patients with psoriasis, whereas selenium deficiency has been associated with blistering epidermal disorders and skin cancer. A selenium-rich food-derived extract has been shown to reduce wrinkles and skin aging by promoting collagen synthesis and fibroblast proliferation.

REFERENCES

Assaf, S., & Kelly, O. (2025). Nutritional Dermatology: Optimizing Dietary Choices for Skin Health. Nutrients, 17(1), 60. https://doi.org/10.3390/nu17010060.

MSc. Kim Ngoc Son
MSc. Nguyen Hieu Minh