The 6 Vitamins and Minerals You Need in Your Diet for Glowing Skin

radiant face skin
Have you noticed your skin’s been looking a little dull lately? If you have, you’re not alone. Sometimes a deficiency in a vitamin or mineral can cause our skin to look dull and acne to appear. There’s a few vitamins, minerals, and supplements you should make sure you incorporate into your diet for glowing, plump, and radiant skin. Keep reading to see our favorite supplements and recommendations for how to incorporate these important vitamins into your daily meals!

Collagen: Our Skin Plumping Secret

According to Vital Proteins, collagen is found in “all of our connective tissues, tendons, ligaments and bones with its purpose being to provide these body parts with their strength, structure and elasticity”. Our skin benefits from taking collagen because it helps it look more plump and bouncy. Vital Proteins has a lot of really awesome collagen based products to incorporate into your daily routine - we love adding their original collagen peptides into our smoothies!

Vitamin C

Not only does Vitamin C help boost collagen production, but it’s also an antioxidant, meaning it helps protect your skin cells from damaging free radicals that are caused by UV exposure. You can incorporate this important vitamin into your diet by eating foods like citrus fruits, strawberries, and bell peppers!

Healthy Fats

Some of the best foods to add to your diet are ones that are high in healthy fats. Monosaturated and polyunsaturated fats come from foods like nuts, seeds, avocados, and fish. According to WebMD, “healthy fats help your skin stay moist, firm, and flexible, and they're better for your heart than saturated fats”.  


Zinc can help your skin recover after an injury and it also functions as an antioxidant, healing and rejuvinating your skin. It also boost your immune systems and can also help with hair loss. So in short: you need this super important mineral! You can find zinc in pumpkin seeds, chickpeas, lentils, and shellfish.


While you may have never heard of selenium, this mineral is responsible for a lot of everyday body functions. Healthline says it plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress. Not only does it help fight damage, but it helps fight inflammation. So if you’re noticing some painful, inflamed pimples, selenium might help. The best source of selenium is brazil nuts - and you only need 2 a day to get the recommended daily amount of this important mineral.

Vitamin D

Vitamin D is such an important vitamin that many people are deficient in. A Vitamin D deficiency can make you feel fatigued and tired often, hair loss, depression, and even impaired wound healing (which could be why your pimples take longer to heal!) You can up your Vitamin D intake with fish like salmon or tuna, mushrooms, and egg yolks. But the easiest way to get more Vitamin D is to either take supplements or spend some time in the sun - with adequate sun protection, of course!

 Do you take any supplements? Let us know your favorites in the comments.

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