Vitamins & Nutrients for the skin: Q&A with Marian Campbell
Marian Campbell is a Nutritional Therapist and the Director of Studies at the College of Naturopathic Medicine in Belfast. Marian promotes a holistic, evidence-based approach to health, demonstrating how naturopathic nutrition can support traditional medicine by investigating the root cause of any imbalance in the body. Marian is also an expert in resolving skin issues through nutrition and lifestyle advice, with the aim to promote optimal health.
Throughout this interview Marian will reveal us the fundamental relationship existing between Vitamins & Nutrients and our skin.
Marion: What are the best vitamins for skin health?
Marian: Skin is a barometer of overall health, so we need a good balance of vitamins and minerals to ensure nourishment, for the body, as well as for the skin. Some key nutrients play an essential role in skin health including vitamins A, C, E, and D and the B vitamins.
We also need to remember the key minerals essential for a healthy, glowing complexion, primarily zinc and selenium.
Marion: How do vitamins affect your skin health?
Marian: All vitamins work synergistically but some have specific benefits:
Vitamin A & C: antioxidants that help reduce the damaging effects of free radicals. Beneficial effects on cell regeneration, collagen synthesis and elastin function thereby supporting the skin’s structural integrity.
Vitamin E: anti-inflammatory, antioxidant, absorbs UV light helping reduce dark spots and wrinkles.
Vitamin D: essential for healthy cells, skin tone and immune function.B Vitamins: support healthy radiant skin, but you may not realise that there are eight different B vitamins that are all crucial for the overall structure and quality of your skin.
These vitamins are all protective against skin conditions such as acne, eczema and psoriasis.
And the minerals…
Zinc: anti-inflammatory, antioxidant, supports wound healing and needed for building keratin and collagen.
Selenium: prevents free radical damage, protective against UV light, inflammation and pigmentation.
Marion: For you, what are some skin-friendly food choices to include in the daily diet?
Marian: SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring) - rich in omega-3 fatty acids which help keep skin thick, supple and moist.
Avocados - also rich in healthy fats and the antioxidant vitamins C & E.</p>
Nuts & seeds have omega-3 fatty acids, zinc, vitamin E, selenium and protein – all needed for vibrant, youthful skin.
Broccoli contains beneficial vitamins and carotenoids, but also sulphoraphane and lutein which are protective against sun damage and dry, wrinkled skin.
Tomatoes: vitamin C, and carotenoids such as lycopene, which help prevent skin discolouration, texture changes, and fine lines and wrinkles.
Extra virgin olive oil: exceptional moisturising and nourishing properties.
And one of the most popular additions to the diet which is phenomenal for skin quality is cocoa. Its antioxidants may protect against UV radiation, increase blood flow and support thicker, more hydrated skin with better skin texture. Plenty of reason to eat dark chocolate!
Marion: How can I improve my daily intake of vitamins to achieve healthy skin?
Marian: Eat local fresh seasonal whole food, ideally organic. Aim for a variety of plant foods – vegetables, fruit, grains, nuts, seeds, legumes as well as culinary herbs and spices which are packed full of nutrients.
Think variety and colour! A rainbow of plant food offers a variety of powerful nutrients with a range of beneficial effects in the skin.
Marion: INUR range uses high concentrations of active ingredients that benefit skin health. Which vitamins & nutrients would you combine with INUR products to get the maximum benefits for healthy skin?
Marian: Ideally aim to get your nutrients from food for a healthy, glowing complexion.
INUR supports skin health topically, but a good quality skin supplement helps delivers all the vitamins and minerals discussed above.
Many also have additional phytonutrients which complement INUR including French maritime pine bark (Pycogenol), MSM, silica, beta-glucans, astaxanthin, or bilberry.
Marion: You are a specialist in resolving skin issues through nutrition and lifestyle advice. Could you reveal to us five tips to balance lifestyle and nutrition to achieve skin wellness?
Marian: As well as a healthy, balanced diet, focus on:
Hydration: 1.5-2 litres/day,
Fibre: to help detoxify (25-35g/day),
Exercise: improves circulation, stimulates collagen and skin cell production,
Good quality sleep: to help eliminate depleted skin cells and toxins and create new cells,
Stress: Remove stressors – try mindfulness, yoga or just getting out in nature.
Marion: What’s inur mind, body and skin?
Marian: True beauty comes from within! Whilst it’s important to nourish our skin and body, we also need to love ourselves. Being happy in your own skin will show your inner beauty via a glowing and radiant complexion and will attract other ‘beautiful’ people to you.