Get Radiant Skin: How Biotin, Omega-3s, Collagen and Nutrient-Rich Foods Can Make a Difference

By Paul Bernitt, DHH

Who doesn’t want beautiful, glowing skin? Healthy skin not only looks great but also boosts confidence. What if achieving radiant skin was as simple as adding the right nutrients to your daily routine? In this issue of Healthier You, we’ll explore how biotin, omega-3 fatty acids, collagen, and nutrient-rich foods can help you achieve the glowing skin you’ve always wanted.

Why Skin Health Matters

Our skin is our body’s largest organ, protecting us from germs, keeping our insides safe, and helping us stay hydrated. To function properly, skin needs the right vitamins and nutrients. Without them, it can become dry, irritated, and age prematurely. Remember, beauty is not only skin deep—it reflects internal health. The condition of your skin often mirrors the condition of your internal “skin” lining your arteries, veins, and organs.

Biotin: The Beauty Vitamin

Biotin, or vitamin B7, is often called the “beauty vitamin” for its powerful effects on hair, skin, and nails. It helps the body convert food into energy and supports keratin production—a key protein for healthy skin, hair, and nails.¹

How Biotin Benefits Your Skin

1. Improves Skin Hydration: Biotin helps skin cells retain moisture, keeping skin smooth and supple.²
2. Supports Cell Repair: Biotin aids cell growth and repair, which is vital for maintaining healthy, radiant skin.³
3. Reduces Redness and Dryness: Many people notice less irritation and dryness when they get enough biotin.

How to Get More Biotin

• Eggs: Especially the yolk, which contains most of the biotin.
• Nuts and Seeds: Almonds, walnuts, and sunflower seeds are excellent sources.
• Leafy Greens: Spinach and kale offer biotin and other skin-nourishing nutrients.
• Supplements: If diet alone isn’t enough, consider biotin supplements.

Omega-3 Fatty Acids: The Skin Protector

Omega-3 fatty acids are essential healthy fats that protect skin by reducing inflammation and improving moisture retention. They strengthen cell membranes, helping your skin stay hydrated and supple.

How Omega-3s Benefit Your Skin

1. Reduces Inflammation: Omega-3s lower inflammation, reducing redness and acne-related irritation.⁴
2. Improves Skin Elasticity: Regular intake of omega-3s helps maintain firm, youthful skin.⁵
3. Locks in Moisture: Omega-3s help keep skin hydrated by reinforcing cell walls.⁶

How to Get More Omega-3s

• Fatty Fish: Salmon, sardines, and trout are top sources.
• Flaxseeds and Chia Seeds: Great plant-based options.
• Walnuts: A handful provides a natural omega-3 boost.
• Fish Oil Supplements: Try TriVita’s Omega-3 Prime for convenience.

Collagen: The Youthful Skin Protein

Collagen is the most abundant protein in the body and provides structure and elasticity to the skin. As we age, collagen production decreases, leading to wrinkles and sagging.

How Collagen Benefits Your Skin

1. Reduces Wrinkles: Collagen smooths fine lines and provides skin firmness.⁷
2. Improves Firmness: Increased collagen keeps skin plump and youthful.⁷
3. Supports Healing: Collagen aids wound healing and tissue regeneration.⁸

How to Get More Collagen

• Collagen-Rich Foods: Bone broth, chicken skin, and fish skin are natural sources.
• Collagen Supplements: Add collagen peptides to smoothies or beverages.

Skin-Friendly Foods to Include in Your Diet

1. Avocado: Packed with vitamin E and healthy fats for soft, moisturized skin.
2. Sweet Potatoes: High in beta-carotene, which protects against UV damage.
3. Berries: Rich in antioxidants that fight premature aging.
4. Tomatoes: Contain vitamin C and lycopene for clearer skin.
5. Water: Drink half your body weight in ounces daily. Choose spring, artesian, or glacial-sourced water for purity.

Final Thoughts: Putting It All Together

Healthy, glowing skin isn’t achieved through a single step—it’s the result of balanced nutrition, hydration, and care. By adding foods and supplements rich in biotin, omega-3s, and collagen, you’ll give your skin the foundation it needs to thrive.

If you experience dry skin, thinning hair, or brittle nails, biotin may help. For smoother, youthful skin, collagen can restore firmness and elasticity. Adding omega-3s improves hydration and reduces redness. Together, these nutrients build radiant, resilient skin—from the inside out.

Remember, your best skincare routine starts beneath the surface—nourish from within, stay hydrated, and embrace your natural glow!

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5582478/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3509882/
3. https://www.ncbi.nlm.nih.gov/books/NBK547751/
4. https://pubmed.ncbi.nlm.nih.gov/12480795/
5. https://pubmed.ncbi.nlm.nih.gov/19160533/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC3133503/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/
8. https://pubmed.ncbi.nlm.nih.gov/31859087/