Your skin, the body’s largest organ, acts as a window to internal health, with conditions like persistent rashes or dark patches potentially indicating underlying issues such as autoimmune disorders or insulin resistance.
Dr. Alex Daghelian, a naturopathic doctor at the Pain and Wellness Centre in Vaughan, Ontario, emphasizes that skin health extends beyond surface appearance.
Nutrition as the Foundation
Healthy skin habits, including physical activity, hydration, and nutrition, form the basis of overall wellness. Dr. Daghelian stresses that supplements cannot compensate for a poor diet. “We can’t supplement our way to cover a bad diet,” she states.
The body thrives on consistency, whether in exercise or nutrition. Key questions include daily protein intake, overall caloric needs, healthy fats, and regular bowel movements. Fiber, often overlooked, plays a critical role in detoxification and skin health.
“Many of my patients that have acne tend to also be constipated, so detoxification pathways are not working optimally,” Dr. Daghelian notes. She recommends 25 grams of fiber daily for women and 38 grams for men, found in fruits, vegetables, grains, legumes, and nuts.
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Research published in the Journal of Clinical Biochemistry and Nutrition in 2025 found that plant-based fiber consumption improved skin hydration and elasticity during winter. Fiber supports gut health, reduces inflammation, and strengthens the skin barrier.
Protein, Collagen, and Micronutrients
Protein drives cell regeneration, essential for skin renewal and hydration. Dietary sources like fish, chicken, and beef provide omega-3 fatty acids and micronutrients that supplements alone cannot replicate. “The legumes and nuts and seeds categories, most people are not getting enough of at all because they provide fibre, protein, B vitamins, things like that,” Dr. Daghelian explains.
Collagen production relies on adequate protein intake. While the wellness industry offers numerous collagen supplements, Dr. Daghelian highlights their accessibility and added protein benefit. “We don’t have that long term, 20 to 30-year data to compare someone who took collagen versus someone who didn’t, but at the end of the day, it’s very accessible, and you get a little bit of extra protein in your day by having it,” she says.
Biotin is another popular supplement that has evidence for improving nail strength, but it’s one you can readily get from dietary nutrition, like eggs, avocado, sweet potato and salmon.
Supplement Considerations and Funding Disclosure
While AquaOmega enabled the article’s creation, they maintained no editorial influence or control over content, including pre-publication review. Readers should consult healthcare providers before starting any supplement regimen to ensure compatibility with existing medications.
