Share The Health - Great Skin From The Inside Out

Are you looking for ways to get naturally younger-looking, clear skin? Does that question really need to be asked?

“I’ll take a big helping of saggy, dry, wrinkled, acne prone skin please!” Said no one. Ever.

Well I’m here to tell you, there are some basic things that anyone over 30 should be doing.

Your skin health is all about your diet…

Want a clear bright complexion? No, it’s not going to come from a tub of ridiculously priced “hope in a jar” cream like La Mer. Contrary to what the marketing geniuses who successfully sell that stuff, more and more actual research reveals a strong connection between the nutrients you take IN and your complexion. You are what you eat can be taken a step further. Your skin looks as good as what you eat.

Research studies reveal some interesting facts:

» People with acne are more likely to have vitamin E, A, and zinc deficiencies.

» Your gut bacteria have a lot to do with the risk of acne.

» Youthful skin often means fewer sweets in your diet. Eating sugar, in particular, has been shown to accelerate the signs of aging. If you’re 16 this may not be of concern, but at 50, every skin cell matters!!!

Here is a list of supplements and vitamins that have been scientifically proven to really improve your skin. They can help clear up clogged pores, boost radiance, calm inflammation, reduce imperfections, and slow down signs of aging.


A member of the citrus family, bergamot can prevent future breakouts by balancing the natural oils in skin. Bergamot can soothe dry skin, reduce inflammation, redness, and can also moisturize. The headline here is that bergamot promotes a process called autophagy (programmed cell death) in skin cells. Autophagy produces younger cells while also reducing inflammation due to environmental irritants, toxins, and pathogens. Recent studies have also shown autophagy to be vital for skin barrier function, helping cells to maintain hydration. AND it may also create healthy cholesterol levels. How great is that?

Action Step:

I use Bergamot from Ortho Molecular, 2 capsules daily. Also consider drinking citrus bergamot teas. 3 cups a day. Green tea is also quite fabulous for the skin. So throw that in while you’re at it.


This very powerful antioxidant has some of the following anti-acne actions:

» Shrinks the size of oil glands in your skin (win)

» Low levels of vitamin A can lead to dead skin cell build-up, clogging pores and triggering breakouts.

» Helps the body shed dead skin cells

» Reduces inflammation to calm down swollen, red areas on the skin causing breakouts

Action Step:

Try this vitamin A supplement One capsule daily. Effective doses range from 7500 IU to 10,000 IU a day. Please avoid doses greater than 7500 IU if pregnant.


If you have scarring, dark spots, rosacea, are recovering from a major acne breakout, or just generally feel like you have duller looking skin, you may want to consider adding Vitamin C to your regimen. Vitamin C is a powerful antioxidant that can protect your skin from the damage caused by free radicals. Here is what Vitamin C offers:

» Boosts collagen production (aka — plumps up your skin)

» Repairs sun-damaged skin when taken orally for at least 8 weeks. This helps avoid the dried raisin appearance typical of the over 80 set in Boca aka New York South

» Has a strong, hydrating effect on dry skin

» Help heal wounds and help smooth out scars and fade brown spots

Action Step:

Try this Vitamin C. One capsule twice a day or get citrus fruits in your diet daily. Examples include pineapple, oranges, lemons, limes and tangerines.


If you are over 30 and feel like the changes in your complexion may have to do with your age, your drinking and smoking, you may want to consider taking collagen daily. And quitting drinking and smoking. Women lose 1 to 2 percent of their body’s collagen every year starting in their mid 30’s. Collagen can:

» Reduce signs of aging

» Increase skin elasticity

» Reduce fine lines and wrinkles

» Improve your tennis backhand (just seeing who’s actually reading this)

Action Step:

Here is my favorite Collagen powder for hair, skin and nails. And it’s tasty too!!! Take one scoop in liquid daily.


If you feel like your breakouts are connected to stress or your hormones, check out the benefits of magnesium. Magnesium can:

» Improve your skin’s overall appearance

» Reduce acne by lowering cortisol levels

» Improve hormonal imbalances (hormonal acne)

» Make vitamin C more effective if you have enough magnesium

Your body actually releases magnesium as a defense against stress, but sometimes you need more if you are not getting enough in your diet.

Action Step:

Try taking 200 to 400mg of this very bio-available magnesium support at bedtime. Sometimes this can lead to loose stools, so for many of you, WIN WIN! But just cut back if this becomes a disaster pants situation.


When zits happen, I typically cry. Just kidding. Zinc can really help. Zinc is another powerful mineral antioxidant required for normal skin function. Zinc can:

» Treat erosive pustular and crusting of the scalp when taken orally in zinc sulfate form. I mean, ewww…

» Helps heal damaged skin – zinc can help to treat acne and accelerate wound healing by both topical and oral application.

» Boosts your immune system and help control surface bacteria from pimpling. I think I just made that word up. “Pimpling — the act of creating pimples” — let me contact the Oxford English Dictionary for possible inclusion.

Action Step:

Zinc supplement 20-50 mg per day. Ask your doctor for the dose that’s right for you.


Most of you have heard of this powerful antioxidant found in red grape skins — aka WINE. Beware, you’d have to drink like a case of wine in one sitting to reap the resveratrol benefits — Not that this is unusual during Covid-19 quarantine (and this will have other minor problems should you accept that mission, such as complete Liver failure), but I digress. Resveratrol has been found to prevent wrinkles, lines, and sagging caused by environmental skin toxins like smog and second-hand smoke.

Action Step:

Check out Resveratrol by Pure Encapsulations, take 2 capsules daily.


Omega-3 fatty acids are some of the best natural anti-inflammatories on the planet. A lack of omega-3 has been linked to rough, scaly skin and dermatitis. It’s a look, but if you don’t particularly care for that look, check out what Omega-3’s can offer:

» Counteract inflammation of the skin

» Help lessen redness of the skin

» Help improve psoriasis

Action Step:

Obviously, increase your intake of fatty fish high in Omega-3’s (like salmon, sardines, anchovies) but you can also take a quality Omega-3 supplement. Try Carlson’s brand liquid or Orthomega 820 gel cap. Aim for 2-3 grams a day. And check with your doctor if you are taking any blood thinning medications.


Vitamin E is a powerful antioxidant that has been shown to be especially effective at repairing acute sun damage (i.e. sunburns) when taken with vitamin C. Vitamin E has also been shown to:

» Reduce skin damage caused by UV irradiation

» Improve immune function and skin durability

» Helps treat skin inflammation

Action Step:

I like this formula from Designs for Health — Take one capsule once or twice daily. Topical vitamin E is inactivated by the sun, so topical formulations are not necessarily so great.


Beauty is skin deep. So you better take care of that skin from the inside out!! It’s always best to try and get any nutrients you may be missing in your diet from food. But if you’re finding it hard to get skin healthy nutrients into your diet, chances are you will benefit from dietary supplements. Here is a summary link including all of the recommended skin nourishing vitamins from my dispensary on Fullscript. Hope this helps!

If the thought of taking ALL of those supplements is giving you pill fatigue there is a great service called the Vitamin Lab. Your doctor can order any vitamin or supplement with any amount desired, any combination desired and the “lab” can formulate a personalized capsule or powder to those specifications. It comes in handy for combining products into one simple formulation. Turn 8 to 10 pills into 2 or 3 OR into a powder formula. This is how I take my skin supplement. If you are interested, please reach out at for more information.

Beauty is skin deep. So you better take care of that skin from the inside out!!

Please Share the Health if you liked what you read!!!

For more information about my wellness programs and my practice, check out my website Hey Look! You are already here…

Ready for the legal disclaimer? Information offered here is for educational purposes only and does not constitute medical advice. As with any health recommendations, please contact your doctor to be sure any changes you wish to consider are safe for you!