The Best Ways To Look After Your Skin From The Inside Out
The Best Ways To Look After Your Skin From The Inside Out

The Best Ways To Look After Your Skin From The Inside Out

When it comes to maintaining a healthy, radiant complexion, what we put into our bodies matters as much as what we put on our face. With this in mind, nutritionist and wellness expert Lucy Miller is using her May column to look at some holistic approaches that might be worth trying. From dietary switches to the supplements that really work, here are her recommendations for enhancing your skin’s vitality, bounce and texture…
By Lucy Miller

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Achieving healthy looking skin is not about finding a 'quick fix' or a single miraculous product. Instead, it involves embracing a holistic 'lifestyle' approach that combines skincare routines and treatments with the right nutrients and supplements. These elements work in synergy to enhance skin health from the inside out.

The condition of your skin is influenced by many different factors including genetics, sun exposure, environmental conditions, circulation, immune response, age, hormones, psychological well-being, physical trauma and, of course, what you eat and drink. Skin function is dependent on nutrition, which is why I am delving deeper into the topic here and exploring the internal solutions that can enhance the look and texture of your complexion…

Nutrition Lays The Groundwork 


Processed foods can inflame the skin, leading to issues like breakouts, redness and rosacea. Aim for minimally processed foods and steer clear of items like ready meals, pizza, takeaways, and sugary treats such as biscuits and cakes.

Omega-3 Fatty Acids:

These anti-inflammatory beneficial fats help to promote more supple, firmer skin. They are important for the structure of the skin cell membrane, improving oxygen flow and nutrient transport to the skin. Sources of Omega-3 include oily fish, nuts, seeds and avocado.


Essential for cell repair and renewal, protein helps maintain the skin’s strength and firmness. Protein-rich foods such as chicken, salmon, quinoa, lentils, oats and almonds provide the necessary components to support skin structure.


These guard against environmental damage and help to fight free radicals, contributing to a younger-looking and more radiant glow. Aim for five to seven servings per day of dark vegetables (these tend to be highest in antioxidants) and some fruit, such as spinach, broccoli, kale and berries.

Pre & Probiotic Foods:

The health of your gut is closely linked to various skin conditions. Incorporating gut-friendly foods can promote a healthy microbiome. Include items like chicory, artichoke, garlic, onions, asparagus, oats, bananas, kombucha, miso and sauerkraut into your diet.


Drinking 1.5-2 litres of filtered water daily is crucial for eliminating toxins and keeping the skin well hydrated.

Collagen Can Support A Better Glow

There has been a recent shift in skincare brands increasingly incorporating supplements alongside topical products to achieve the best possible skin health. Collagen is the main protein in the body, found in skin and connective tissue, and is currently the most popular skincare supplement. Although the body produces its own collagen from consumed proteins, production declines with age – by about 1% per year starting in our mid-20s, and this goes rapidly downhill in our 40s and drops significantly post-menopause.

But does it really work? Well, recent studies show that collagen supplements can help to diminish wrinkles, boost skin elasticity and improve hydration. However, the effectiveness of these supplements can vary depending on the quality of the formula. It’s advisable to choose a supplement that doesn’t contain unnecessary ingredients, sugars, artificial sweeteners or additives.

When selecting a collagen source, you can opt for marine (fish-derived) or bovine (cow-derived) versions. While marine suits a pescatarian and is potentially easier to absorb, a bovine formula contains two different key types of collagen that might make it more effective. However, the focus should be more on the supplement's quality rather than its type. My favourite collagen supplements are Ancient and Brave Bovine True Collagen derived from grass-fed cows. This powder is a clean, odourless formula, that is backed up by robust science and is highly absorbable. Just a scoop in water each morning can help provide strength and integrity to skin, bones and more. Correxiko Marine Collagen is another excellent option, offering a cost-effective, flavourless powder from wild fish. It contains no added sugars or sweeteners, and also has enhanced bioavailability.

Topical & Internal Supplements Are Booming

The synergy between topical treatments and internal supplements is gaining momentum. Here's a look at some standout formulas that promise to nurture skin health from within:

Stella McCartney's STELLA line features an Alter-Care Supplement designed to complement the Alter-Care Serum. It aims to deliver potent active ingredients to the deeper layers of the skin through the digestive system and bloodstream, promising a holistic improvement in skin health.

You’re Looking Well has launched a line-up of four hero products – two for day and two for night – that provide solutions for skin, gut and sleep. There is a day pill that contains a combination of oral probiotics, vitamins and minerals, and a night pill that helps to calm the nervous system and supports skin repair. These are taken in combination with a day cream and night cream that contain nourishing skincare ingredients.

Catering to those with sensitive skin, Monday Muse has a minimalist approach with multipurpose products. Its Skin Clarity Complex, features a blend of prebiotics, zinc, vitamin A and turmeric, aimed at reducing inflammation and tackling common imbalances that can cause skin concerns, such as gut issues, excess sebum and hormonal fluctuations.

Skin Diligent takes a holistic 'in/on/under' strategy built around ingesting nutrients, enhancing the skin barrier and fostering cellular health. Inspired by Korean cosmeceuticals, products target blemishes and signs of premature skin ageing, with a focus on the gut-skin axis. Its Skin & Biotics supplement supports intestinal health and skin clarity with a mix of prebiotics, probiotics, vitamins and minerals.

The Organic Pharmacy's Skin Radiance supplement is rich in powerful antioxidants such as rose hip, bilberry and goji. This blend supports collagen production and tissue repair, promoting radiant skin and healthy nails. It can be combined with any of their topical skincare products.

For acne support, Eyeam's Bye Bye Hormonal Acne Solution Set offers a dual approach with Hormone Check Drops for oral intake and Crystal Clear Spot Treatment f or topical application. This pair aims to target hormonal imbalances, PMS and clear up stubborn spots.

Finally, Other Ways To Boost Your Skin’s Appearance

LED therapy is known for its collagen-boosting and anti-inflammatory benefits, while laser treatments offer solutions for skin issues from uneven pigmentation to textural irregularities. However, the latest innovation comes from Lightinderm. Developed in a leading Parisian hospital, it provides a clinical-grade solution to effectively repair and rejuvenate skin from the inside and out. It is three times more effective than LED alone and combines healing light, targeted serums and deep tissue massage. It is designed to tackle concerns such as wrinkles, acne, sagging, pigmentation and inflammation.

Follow @LucyMillerNutrition on Instagram.


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