Nutrients for the skin

What does the skin require to be healthy?

Our skin needs a great deal of nutrients so that enough collagen can be produced and cell renewal can take place. This is because collagen is the main part of our connective tissue and it is responsible for the skin’s elasticity and firmness. fruit for the skinWhen we are young, the body obtains enough nutrients from our diet, but as we age, the metabolism ceases to work as well and it therefore more and more difficult for the body to receive vitamins and amino acids in this way. It is then that dietary supplements should be considered, for a basic supply of nutrients. It may initially appear overwhelming to know where to start when looking into anti-ageing nutrients, but there are certainly a few worth keeping an eye out for.

Niacin/vitamin B3

Vitamin B3, also called niacin is especially important for healthy skin because it regulates the formation of collagen and the supply of moisture to the skin. It also works as natural sun protection and protects us from the the damaging effects of UV rays. Niacin deficiencies can lead to metabolic disorders, insomnia and a loss of appetite.

The following products contain a lot of vitamin B3: peanuts, dates, dried fruit, poultry, wholemeal bread, mackerel, milk, meat, oyster mushrooms and pulses.

Pantothenic acid/vitamin B5

Vitamin B5, or pantothenic acid, is particularly important in ensuring our cells are supplied with the nutrients they need and can regenerate and renew themselves. Vitamin B5 helps injuries to heal faster and more efficiently and the skin to be best supplied with moisture, which is why it is often used in creams and ointments. Vitamin B5 deficiencies can lead to a weakened immune system, anaemia and fatigue.

The following products contain a lot of vitamin B5: milk, offal, liver, eggs, cabbage, wholemeal bread, salmon, rice.

Biotin/vitamin B7

Vitamin B7, also called biotin is important for the skin, hair and nails, the nervous system as well as for making blood. The need for biotin often increases in pregnant and breast-feeding women, athletes, smokers and people who drink alcohol on a regular basis. Biotin deficiencies can lead to skin diseases, hair loss, immune system deficiencies, nausea or depression.

The following products contain a lot of biotin: nuts, oat flakes, liver, yeast, egg yolk, spinach.

Folic acid/ vitamin B9

Folic acid is a real anti-ageing vitamin, because it is responsible for cell growth. It is a fundamental part of keeping the nervous system in working order and it is important for the production of blood and for supplying the cells with nutrients and oxygen. Folic acid deficiencies can lead to anaemia, a weakened immune system and nervous system disorders.

The following products contain a lot of folic acid: spinach, wheat germ, cabbage, beans, yeast, liver, lamb’s lettuce/corn salad.


Magnesium strengthens our cells against harmful influences such as UV rays. This protection helps is to prevent signs of premature ageing.

The following products contain a lot of magnesium: multigrain bread, cashew nuts, sesame seeds, soy beans, wheatgerm, wheat bran, beans, sunflower seeds.


Carnitine ensures firm, healthy connective tissue through the formation of collagen. As soon as the first wrinkles appear, (the ones which no longer disappear after skin care applications and more sleep) some women resort to having collagen filler injections. For those who feel that this is too brutal, there’s always the option of supplying the carnitine to your body internally, to encourage the production of collagen. Carnitine allows skin cells to store more water, making the skin look fresher and firmer and wrinkles stop being so prominent. L-carnitine deficiencies can lead to exhaustion, fatigue and a higher susceptibility to illnesses.

The following products contain a lot of carnitine: beef, lamb, pig’s liver, pig’s kidneys, pork, shrimps.


Our skin cells need a great deal of glutamine in order for them to renew themselves. When we are young, the body produces enough glutamine, but as we age, this ability diminishes. This is why you should make sure you obtain enough through the diet. Glutamine is also important for the formation of muscle cells and therefore firm tissue.  Glutamine deficiencies can lead to a higher susceptibility to illnesses.

The following products contain a lot of glutamine: poultry, milk, sour cream.


Arginine enables the skin to be better supplied with oxygenated blood and it can better heal. Improved blood circulation leads to better cell renewal and supply of nutrients. Arginine strengthens the connective tisue and supports the formation of muscle cells and collagen.

The following products contain a lot of arginine: walnuts, peanuts, soy beans, oat flakes, tuna, chicken.


Effective skin care certainly begins internally! Only people who ensure that they obtain the right amount of nutrients on a daily basis can be sure of continued beautiful, wrinkle-free skin or can get it back. As the demand for the most important nutrients increases with age and can hardly be covered by the diet, dietary supplementation is often necessary.