A healthy skin
Healthy skin is supported by an adequate intake of essential nutrients: protein, vitamin C, antioxidants, essential fatty acids, and certain micronutrients such as zinc and biotin. In addition, supplements such as collagen and hyaluronic acid can, in certain situations, complement a healthy diet, as can certain plant-based compounds.
Our skin is not only our outward “business card” to the world, but also the largest organ of our body. The skin performs several essential functions that contribute to our health and protection.
The skin's functions
- Protection against external influences such as disease-causing microorganisms, UV radiation from the sun, dehydration, and mechanical stress.
- Temperature and moisture regulation, including sweating and the dilation or contraction of blood vessels.
- Sensory or warning function, allowing the perception of heat, cold, pain, and pressure.
- Production of vitamin D under the influence of sunlight.
The condition and health of the skin can be affected by various factors, such as aging, excessive sun exposure, air pollution, diet, smoking, chronic stress, etc.
Nutrition and healthy skin
A healthy and varied diet can contribute to maintaining healthy, beautiful skin. The skin requires nutrients that are involved in cell renewal, protection, and repair. Important groups of nutrients include antioxidants, certain vitamins and minerals, and essential fatty acids.
When dietary intake does not provide sufficient nutrients or when the skin is under particular stress due to lifestyle or environmental factors, supplements can serve as an additional source of nutrients.
What nutrients are important for healthy skin?
The most important nutrients for healthy skin are protein (collagen), vitamin C, vitamin A, vitamin E, biotin, zinc, selenium, and essential fatty acids. Certain plant compounds can also be a valuable addition. We’ll take a closer look at the most important ones here.
Collagen and the skin
Collagen is a body’s own protein that plays an important role in the structure and firmness of the skin. It contributes to the elasticity and resilience of skin tissues.
A 2021 review compiled data from 19 studies on collagen and skin health. Based on more than 1,100 participants (aged 20 to 70), the authors concluded that supplementation with collagen peptides for 90 days improved skin hydration and elasticity and reduced wrinkles.1
As we age, natural collagen production gradually declines. This is a normal biological process that can contribute to changes in skin structure, such as reduced firmness or the formation of wrinkles.
The body produces collagen from amino acids obtained through food. For this process, nutrients such as vitamin C, zinc, and copper are also important. Protein-rich foods such as fish, meat, eggs, dairy products, legumes, and nuts provide the building blocks for collagen.
Antioxidants and skin protection
Antioxidants help protect the body against oxidative stress, which can be caused by factors such as sunlight and air pollution.
Vitamin C plays an important role in this process. This vitamin is involved in collagen formation and helps protect cells against oxidative damage. The skin naturally contains vitamin C, although levels may decline with age and due to external factors such as UV radiation.2
Also Vitamin E, Vitamin A (from beta-carotene), selenium, and zinc contribute to protecting cells against oxidative stress. Of all the organs in the body, the skin contains the third-largest amount of zinc.3
Antioxidants help protect skin cells from oxidative stress and are an important part of a skin-friendly diet. They are mainly found in fresh fruit, leafy green vegetables, tomatoes, nuts, seeds, and legumes, as well as certain herbs, spices, and dark chocolate. By varying the diet, a broad spectrum of antioxidants can be obtained.
Biotin and skin renewal
Biotin is often one of the first supplements people think of when it comes to skin, hair, and nail care. Biotin belongs to the B-vitamins and plays an important role in metabolism. Because skin cells are constantly renewing themselves, they depend on a properly functioning metabolism.
Biotin supports these processes, thereby contributing to the maintenance of normal skin. Dietary sources include eggs, nuts and seeds, legumes, whole grains, fish, and liver.
Hyaluronic acid and hydration
Hyaluronic acid is a body’s own substance that naturally occurs in the skin, joints, eyes, and connective tissue. It belongs to the group of glycosaminoglycans: long sugar molecules capable of binding water.
The main function of hyaluronic acid in the skin is to retain moisture, contributing to hydrated, supple, and plump skin.
Although small amounts of hyaluronic acid can be found in foods such as bone broth and connective tissue-rich meat, a varied diet with sufficient protein, vitamin C, and minerals is likely more important for supporting healthy skin and connective tissues.
Plant compounds and skin protection
Plants contain various bioactive compounds, such as polyphenols, flavonoids, and carotenoids. These are also referred to as phytonutrients and help protect the plant against external influences.
Several of these plant compounds have also been shown to have protective effects on the skin.
Gotu kola, grape seed extract, uva ursi, ashwagandha are examples of plant compounds that have been shown to be beneficial for the skin*.
* EC approval health claim(s) pending.
Supplements and skin support
A healthy diet supports the skin. The most important nutrients for healthy skin are protein, vitamin C, vitamin A, vitamin E, biotin, zinc, selenium, and essential fatty acids. Certain phytonutrients also play a role.
In an ideal situation, a varied diet provides all necessary nutrients. However, in practice this is not always the case, and lifestyle factors can place additional stress on the skin.
In such situations, supplements may be used as a complement to the diet. The market offers a wide range of products with varying compositions and quality. Some make claims that are too good to be true.
When choosing a supplement, it is important to consider its composition, dosage, and scientific evidence. Smeets & Graas offers an extensive range of high-quality products for the skin.
Advice
Every skin is different and has different needs. Therefore, we understand that it can be difficult to make the right choice from our range. Through the advice page on our website, you can obtain more information about our products or request personalised advice from an expert.
Conclusion
Healthy skin requires adequate amounts of protein, antioxidants, vitamins, and minerals. Together, they support the skin’s structure, protection, and renewal. Certain compounds found in plants can also contribute to skin health. Supplements can be used as a complement when diet or lifestyle warrants it.
Author : Marcella van der Wel
Published on: June 18, 2026
References
1. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461.
2. Podda M, Traber M, Weber C, et al. UV-irradiation depletes antioxidants and causes oxidative damage in a model of human skin. Free Radic Biol Med 1998;24:55-65.
3. Ogawa Y, Kawamura T, Shimada S. Zinc and skin biology. Arch Biochem Biophys 2016;611:113-119.