Our skin is the largest and one of the most honest organs to show what's going on within the body. It keeps no secret when it comes to our inner health. Our skin mirrors the internal, offering insights into hydration, stress, sleep quality, digestion, diet, and cellular ageing rate. Taking care of our skin the way, it deserves rewards us with a healthier, clearer complexion with radiant, glowing skin.

Failing to nourish the skin leaves us more likely to experience a dull and lacklustre complexion, with pronounced fine lines, wrinkles, and congestion. Other contributors to tired-looking skin include:

  • Not getting enough nutrients from the diet.
  • Hormonal imbalance.
  • Suffering from poor digestion and mental and long-term stress.

It is essential to nourish the skin with healthy nutrients and beauty-boosting antioxidants, vitamins, minerals, healthy fats, and probiotics. These nutrients are all necessary for glowing skin, cell repair and rejuvenation.

How to Get Glowing Skin Naturally?

Remember, building beautiful and glowing skin begins deep below the dermis (the second layer of skin). Below we highlight the natural ways and supplements or vitamins that can help to improve skin health are discussed. If now you are feeling curious about how to get glowing skin naturally? Read on to discover vitamins, minerals and nutrients for a glowing complexion.

Food for Glowing Skin

We all like to invest in topical skincare, such as serums, moisturisers, peels and masks, believing that they help our skin to stay clear and spot free, and they can, but what we undermine is the food we should be eating for beautiful skin. These foods work to promote a healthy, plump epidermis — helping you to have glowing skin. These foods are inclusive of:

  • Salmon
  • Avocado
  • Yoghurt
  • Green tea
  • Blueberries and Raspberries
  • Flaxseeds

Water for a Glowing Skin

Yes, you read it correctly, water. Water is an essential nutrient for your skin. How much water should you drink for glowing skin?

Drinking sufficient water helps the body to clean out toxins while giving you more youthful skin. Studies have shown that drinking just two additional cups of water can improve blood flow to the skin, giving it an even tone.


Why are antioxidants so important?

Essentially, antioxidants scavenge for free radicals formed by UV radiation, environmental toxins and the body's internal metabolic processes.

Free radicals cause inflammation, accelerates cellular ageing, damage DNA and promote the breakdown of collagen and elastin, leading to wrinkles. A daily dose of antioxidants can mop up free radicals and prevent oxidative damage.

Brightly-coloured, nutrient-dense fruits and vegetables are a great source of antioxidants such as avocados, green or black tea, onion, garlic, nuts, grains, seeds and legumes.

Vitamins for Glowing Skin

Vitamins can be a game-changer in your glowing skincare routine. Some of the supplements that should be given particular importance are

Vitamin A

A potent antioxidant that fights free radicals promote new skin cells' growth and strengthens the skin. It also helps regulate sebum production used to treat skin conditions such as acne, eczema and psoriasis. Vitamin A can be found in cod liver oil, liver, egg yolks, organic grass-fed butter and our Vitamin ACE anti-ageing blend. For plant-based sources, vegetables contain provitamin A (beta-carotene) converted into vitamin A in the body.

Niacin (Vitamin B3)

Niacin, also known as vitamin B3, helps to keep the skin soft, healthy and glowing. It's essential for cell metabolism, the synthesis of cholesterol help to relieve arthritic pain. The deficiencies in vitamin B3 manifest on the skin surface as rashes or dermatitis. Good sources of vitamin B3 include beef, pork, chicken, turkey, liver, yeast, tuna, salmon, green leafy vegetables, mushrooms, green peas, avocado and sunflower seeds.

Pantothenic Acid (Vitamin B5)

Pantothenic acid, also known as vitamin B5 or "anti-stress vitamin", supports cell growth and wound healing in the skin. It also helps to regulate the production of cortisol (stress hormone). Pantothenic acid or Vitamin B5 is present in egg yolks, whole grains, broccoli, mushrooms, avocado, sweet potato, liver, kidney, fish and chicken.

Biotin (Vitamin B7)

Biotin, a water-soluble B vitamin also known as vitamin B7, helps to protect the skin cells from water loss and regulates fatty acid metabolism. The deficiency of vitamin B7 results in the scaly scalp, dandruff, hair loss, brittle nails, fatigue, dry skin or inflammation. Vitamin B7 is obtained by eating egg yolks, beef, liver, salmon, avocado, almonds, walnuts, legumes, whole grains and nutritional yeast.

Beautifully Nourished vegan Biotin contains 10,000μg per tablet.

Vitamin C

Besides its immune-boosting benefits, vitamin C is significant for collagen synthesis, wound healing and healthy skin. It also helps to protect the skin from free radical damage and sun damage and ensures radiant skin. Vitamin C can be obtained from kiwifruit, citrus, tomatoes, dark leafy greens, capsicum, coriander and parsley.

Vitamin E

Another free-radical fighter, vitamin E, is secreted via sebum (the oily substance produced by the body's sebaceous glands), protecting the skin's surface and preventing inflammation. Vitamin E is a leafy green, Brussels sprouts, avocado, almonds, hazelnuts and olive oil.


Marine Collagen

Studies show that women who supplement with vitamins containing hydrolysed Type I collagen, as is within Beautifully Nourished’s Hair Nail and Skin Complex, have better supported skin with the diminished appearance of fine lines, wrinkles and better maintained moisture levels.


MSM is a naturally occurring, organic form of sulphur.  It is known for it's anti inflammatory properties as well as it's abilities to improve skin structure, elasticity and condition for a healthy looking complexion.  It also maintains the strong condition of the hair and nails. 


Silica is found naturally in many plants, such as leafy greens and whole grains. Within Beautifully Nourished's Hair, Nail and Skin Complex, Silica works alongside synergist ingredient, Vitamin C to improve collagen production.

Conclusively like all other bodily organs, our skin needs adequate nutrients to remain healthy and have a radiant glow. Follow a healthy diet to acquire all the necessary nutrients, and in case of any deficiency, take a good vitamin supplement such as our Vitamin Selenium ACE, Anti Age , alongside your daily multivitamin. 

Considering your skin is a practice of self-care that can pay off as glowing skin. Sometimes stress, nutritional insufficiencies, hormone imbalances, and other health problems can make achieving healthy skin challenging.

It is essential to take care of your skin by having a healthy diet, rest, nutrients and supplements.

By Dr Ayesha Gulzar, PharmD, Contributing Editor



Katherine Blake