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Vitamins, Minerals & Fats as your secret beauty routine

May 19, 2022 4 min read

Vitamins, Minerals & Fats as your secret beauty routine

Does this situation sound familiar to you: One night you're eating fast food with your friends and the next morning you have several blemishes on your face. As tasty as the burgers and fries were, sometimes unhealthy eating leaves unsightly marks on the skin. 

Why is that? All the nutrients we consume reach the skin via the blood. 

But food doesn't always have to cause blemishes. There are also foods that are good for your skin.

We tell you which vitamins, minerals and fats are particularly good for the skin and can even positively influence your skin appearance. 

Which vitamins are good for the skin?

The skin is our largest organ and has many other tasks besides its protective function. Another characteristic of the skin is that it is extremely sensitive. The reasons for skin problems can be very different. Besides stress, poor nutrition and physical diseases, vitamin deficiency can also be a cause. A balanced diet normally provides the vitamins that the skin needs. However, the vitamins that the skin gets from food or sunlight are not always sufficient. Therefore, vitamins taken separately can be very beneficial for the skin.

The most important vitamins for the skin: 

B vitamins

B vitamins soothe and strengthen your skin. 

Biotin is a particularly important B vitamin. It is one of the water-soluble B vitamins and is also called vitamin H or vitamin B7. It is known for its protective function of skin and hair. It supports the skin's own regeneration processes by ensuring the smooth running of cell growth and division.

B5 is also important for the skin. It is an important nutrient and water supplier for your skin. 

Vitamin B3 is important for the metabolism of proteins, fats and carbohydrates and supports the cellular energy metabolism and is important for the regeneration of the skin due to its antioxidant effect.

Vitamin A

Vitamin A is an important nutrient that supports  skin health, eye  health and the immune system. The vitamin is divided into two types: Retinoids and Carotenoids. 

Both types are converted into retinol by the  liver.

Retinol stimulates the body's own production of new skin cells. This prevents the skin from becoming dry and flaky. It can also  compensate for UV-related  skin damage and thus prevent premature ageing of the skin.

Carotenoids are  antioxidants. If you supply your body with enough carotenoids, you can  prevent cell damage, premature skin ageing and even  skin cancer.

Vitamin C

Vitamin C has an antioxidant effect and therefore plays an important role for the skin. It protects the body from free radicals and thus from inflammation. Vitamin C is therefore an important nutrient for acne-prone skin, as it can  prevent the development of bacteria-related  skin blemishes.

Vitamin C also protects the skin's  collagen layer by supporting collagen production and preventing it from being broken down by free radicals. The vitamin thus contributes to smooth and firm skin.

Vitamin D 

The "sun vitamin"  vitamin D supports skin cell metabolism and thus helps the production of new skin cells and healing processes. A scientific  study has shown that a stable vitamin D level can contribute to faster healing in several skin diseases.

The vitamin is particularly useful for healing chronic  inflammatory skin diseases such as acne or eczema.

Vitamin D is mainly absorbed through skin contact with the sun. 

Vitamin E 

Vitamin E is also an antioxidant that,  according to studies, protects the skin from premature ageing processes.

The vitamin is also said to  accelerate wound healing, especially when taken in combination with vitamin C and zinc. For example, it can help heal pimples and sore skin areas.

You can get vitamin E through a healthy and  balanced diet. 

Which minerals are good for the skin?

Besides vitamins, minerals are also essential for your body and skin. Especially these minerals should be consumed daily to make your skin glow: 


The biofactor zinc is of central importance for the skin and skin renewal, but also for the immune system and hormone balance. It also has anti-inflammatory and antibacterial effects. Zinc soothes the skin and ensures that wounds heal without problems.


If there is an iron deficiency in the body, cells and organs cannot be sufficiently supplied with oxygen. As a result, people with iron deficiency feel permanently tired and drained, their skin is pale and dry. Iron gives your skin suppleness and dispels paleness.


Iodine moisturises the skin. A low iodine content prevents skin cells from regenerating, which leads to less sweating and dry, flaky skin. Iodine is known to keep the skin fresh and should therefore not be missing from your beauty routine. 


As an antioxidant, selenium protects the body from free radicals that can damage both cells and tissues. It has a detoxifying effect and protects the skin from premature ageing. 

Which fats are good for the skin?

Fats should also not be underestimated for health. While saturated fatty acids can increase the level of (unfavourable) LDL cholesterol in the blood, unsaturated fatty acids can positively influence the (favourable) HDL cholesterol level. Therefore, mainly (poly)unsaturated fatty acids are recommended, and the consumption of saturated fatty acids is discouraged.

Omega 3 fish oil

Omega 3, which is abundant in fish oil, is considered a panacea for the skin. It ensures that the skin remains soft and supple and that the cell membranes are strengthened. This counteracts the process of skin ageing. In addition, the omega 3 contained in fish oil, among other things, helps your skin to fight impurities. This means that eczema, psoriasis, active rosacea and pimples are counteracted. 

Similar to fats, proteins, our last ingredient, also ensure beautiful smooth skin. So if your skin loses its firmness, this may indicate a lack of protein. Soy products, pulses, nuts and vegetables can help you replenish your protein stores.

A healthy diet for healthy skin

Skin complaints should always be taken seriously. If you are suffering from skin problems, first think about what you have eaten in the last few days, whether you have been under a lot of stress and what your daily routine has been like in general. A balanced diet, adequate sleep and hydration are very important for the health of your skin. However, the vitamins that the skin gets from food or sunlight are not always enough. Therefore, vitamins taken separately can be very beneficial for the skin. Create your own beauty routine with our high-quality minerals & vitamins. You know "true beauty comes from within".