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Achieving radiant, healthy skin isn’t just about using the right skincare products—it starts from within. Nourishing your body with hydrating fluids, nutrient-dense foods, and targeted supplements supports skin health at a cellular level. This guide covers key factors for maintaining a natural glow, including hydration, diet, gut and liver health, and the top nutrients for vibrant skin.

First, some Best Practices…

Hydration: The Foundation of Radiance

Your skin needs adequate hydration to maintain elasticity, flush out toxins, and support cell turnover. Aim to drink at least half your body weight in ounces of filtered water daily. Herbal teas, bone broth, and hydrating foods like cucumbers and watermelon also contribute to supple skin. Avoid dehydrating beverages like excess caffeine and alcohol, which can lead to dullness and dryness.

The Power of an Antioxidant-Rich Diet

Antioxidants combat free radicals that contribute to premature aging. A diet rich in colorful fruits, vegetables, and healthy fats provides essential skin-protective nutrients. Some of the best antioxidant-rich foods include:

  • Berries (blueberries, raspberries, blackberries)
  • Dark leafy greens (spinach, kale)
  • Nuts and seeds (almonds, sunflower seeds, flaxseeds)
  • Wild-caught fatty fish (salmon, sardines)
  • Raw cacao and green tea

Supporting the Liver and Gut Microbiome for Clear Skin

The liver detoxifies harmful substances, while the gut microbiome regulates inflammation—both crucial for skin clarity. A sluggish liver or an imbalanced gut can manifest as breakouts, redness, or irritation. To support these systems:

  • Consume bitter foods like dandelion greens and milk thistle to aid liver function.
  • Include fermented foods like sauerkraut, kimchi, and kefir for a diverse microbiome.
  • Avoid processed foods, excessive sugar, and refined oils, which contribute to inflammation.

Meet Your Skin’s Best Friends

1. Oregano Oil

Oregano oil provides powerful support for the skin’s microbial balance.1 It is very high in antioxidant content, even 100 times that of blueberries. Its natural support for the body’s healthy response to inflammation makes it a natural remedy for acne-prone skin.1 It supports gut health by balancing and supporting the healthy mechanisms of intestinal function, thereby promoting clearer skin.1 Results are best when taken internally and topically.

Oregano Oil Research: "Treatment Strategies for Infected Wounds"1

2. Black Seed Oil

Known for its high antioxidant and essential fatty acid content, black seed oil helps soothe irritated skin, reduce redness, and combat oxidative stress.2 It also supports liver detoxification, an essential factor in achieving beautiful clear skin.2 Black Seed oil can be used internally and topically. Additionally, there is a nourishing skin cream that NAHS makes which contains black seed and oregano oils together.

Black Seed Oil Research: “The Therapeutic Effects of Nigella sativa on Skin Disease: ASystematic Review and Meta-Analysis of RandomizedControlled Trials”

3. Vitamin A (Retinol) & Omega-3s from Animal Fats

The active form of vitamin A (retinol) plays a critical role in cell regeneration and preventing clogged pores.3 Retinol, the active form of vitamin A, promotes a smoother complexion.3 As an antioxidant vitamin, it supports the body’s response to oxidative stress and further promotes healthy liver function.3

Omega-3s from grass-fed animal fats and wild-caught fish help maintain the skin’s lipid barrier, preventing dryness and irritation.4 If you suffer from dry flaky skin, Omega 3 deficiency could be a culprit.4 The average adult requires about 1 gram daily (women) and 1.5 grams for men. Salmon and Mackerel are excellent sources of omega-3 fats.

Vitamin A Research: “Human Skin Aging and the Anti-Aging Properties of Retinol”3

Omega 3s Research: “Omega 3 Fatty Acid and Skin Diseases”4

  1. Vitamins C & E from Raw Whole Foods

Vitamin C (water-soluble antioxidant vitamin) is essential for collagen production and helps brighten the skin.5 It is also effective at mitigating the effects of photoaging, from chronic sun exposure.5 Pairing it with vitamin E, a fat-soluble antioxidant, enhances its protective effects including wound and scar healing. Vitamin E specifically supports the body’s healthy inflammatory response.6 If inflammation is present in the skin, take Vitamin E and C.6 Sources include:

  • Organic citrus fruits, bell peppers, and strawberries for vitamin C. Top sources include Camu Camu berry and Acerola cherry.
  • Organic avocados, nuts, and seeds for vitamin E. Top sources include sunflower and pumpkin seeds, as well as red palm.

Vitamin C Research: “The Roles of Vitamin C in Skin Health”5

Vitamin E Research: “Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis”6

5. Collagen for Skin Elasticity

Collagen is the main structural protein in the skin. Supplementing with high-quality collagen peptides helps improve skin firmness and hydration.7 Grass-fed bovine collagen supplements and bone broths are excellent natural sources. We begin to lose collagen in our 20s and the body makes less and less as we grow older. This in part explains why the skin starts to lose volume and sag as we age. One of the BEST actions we can take to combat this aging process of our skin is to supplement collagen back in the body.7  Eating high protein and vitamin C content in the diet maximizes the benefits.

Collagen Research: “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis”7

Additional Lifestyle Tips for Healthy Skin

  • Prioritize Sleep: Your skin repairs itself during sleep, so aim for 7-9 hours per night.
  • Manage Stress: Chronic stress raises cortisol levels, which can trigger breakouts and accelerate aging. Mindfulness practices like meditation and yoga can help.
  • Use Natural Skincare: Avoid harsh chemicals and opt for skincare products with nourishing ingredients like wild Chaga, Raw Honey, and Lavender oil.
  • Get Sunlight (Safely): Moderate sun exposure boosts vitamin D levels, but always protect your skin with non-toxic sunscreen or protective clothing. Aim for 10-30 minutes of sun exposure most days of the week, but adjust based on your skin sensitivity and the time of year.
  • Be Aware of Your Skin Type:
    Those with darker skin need longer exposure times to achieve the same vitamin D levels as those with lighter skin.

Conclusion

Beautiful youthful skin isn’t achieved overnight, but with the right nutrition, antioxidant-rich herbs, hydration, and lifestyle habits, you can enhance your skin’s appearance and set yourself up for longevity. Supporting your gut and liver, incorporating key skin-boosting nutrients, and making mindful choices will help you achieve long-lasting radiance from the inside out!

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

References:

1 Negut I, Grumezescu V, Grumezescu AM. Treatment Strategies for Infected Wounds. Molecules. 2018 Sep 18;23(9):2392. doi: 10.3390/molecules23092392. PMID: 30231567; PMCID: PMC6225154.

2 Nasiri, Naser, Ilaghi Nezhad, Mozhde, Sharififar, Fariba, Khazaneha, Mahdieh, Najafzadeh, Mohammad Javad, Mohamadi, Neda, The Therapeutic Effects of Nigella sativa on Skin Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Evidence-Based Complementary and Alternative Medicine, 2022, 7993579, 9 pages, 2022. https://doi.org/10.1155/2022/7993579

3Quan T. Human Skin Aging and the Anti-Aging Properties of Retinol. Biomolecules. 2023 Nov 4;13(11):1614. doi: 10.3390/biom13111614. PMID: 38002296; PMCID: PMC10669284.

4Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052. doi: 10.3389/fimmu.2020.623052. PMID: 33613558; PMCID: PMC7892455.

5Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866. PMID: 28805671; PMCID: PMC5579659.

6Liu X, Yang G, Luo M, Lan Q, Shi X, Deng H, Wang N, Xu X, Zhang C. Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis. PLoS One. 2021 Dec 14;16(12):e0261259. doi: 10.1371/journal.pone.0261259. PMID: 34905558; PMCID: PMC8670689.

7Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.