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Vitamin C is essential for running and fueling the metabolic processes of our body. Vitamin C deficiency can results in bruisability and fragile and bleeding gums. In general it is not harmful to take multivitamin on daily basis so long as you do not exceed the Food and Drug Administration's (FDA) recommended daily allowance for them. It should be one of the main ingredients in sunscreen formulas. Exposure to UV radiation destroys two thirds of the Vitamin C in skin. Topically applied vitamin C inhibits radiation damage from the sun. It also slows the development of wrinkles and premature aging of the skin. Sunscreens with vitamin C can make spending time in the sun a much safer activity.It is required for the formation of collagen and intracellular matrix and is necessary for wound healing.

Water, is very important for skin health. Drink 6-8 glasses per day. Distilled or spring water or the water in freshly made vegetable juices is best.

Essential Fats are extremely important for the skin. Flax seed oil, a member of the omega-3 family of fats, is the ideal salad oil. Virgin canola oil is also very valuable. These oils should be kept refrigerated. Flax oil should only be used in non heat recipes. One to two tablespoons of these oils per day is usually best. Many people find flax oil helps their skin acquire a velvety smoothness.

Magnesium, is one of the most important nutrients for beautiful skin. It may be especially helpful along with the B complex and antioxidant nutrients in preventing wrinkles. Helpful supplemental amounts: 400-600 milligrams per day of magnesium oxide or citrate. Epsom salt baths are another way to get more magnesium in the body.

Zinc is extremely important for healthy skin. Countless studies show most Americans do not get enough Zinc. Zinc is needed for the production of new healthy skin cells. Red meat, Sea food, oysters and nuts and seeds are some of the few foods that contain zinc. Few eat these foods everyday. Zinc has been found especially useful in the treatment of Acne. Useful amounts of zinc for skin problems are 25-50 mg zinc as zinc picolinate per day. Long term zinc supplementing should be balanced with copper.

EPA is an essential fatty acid in fish oils and cold water fish, especially salmon, sardines and mackerel. Many find EPA helpful in rebalancing the health of their skin. Countless studies show EPA's anti-inflammatory effect. EPA is a delicate oil and needs to be taken with vitamin E so hat it does not oxidize in the body.

GLA is an essential fatty acid and an extraordinary food for the skin. It lubricates the skin, making it remarkably supple and smooth. GLA is made by the body in small amounts. Growing older, low thyroid function, eating hydrogenated oils, consuming friend foods and sugar, or under consuming magnesium, zinc, vitamin C, B3 and B6 will all decrease the body's ability to make GLA. GLA is found in evening primrose and borage oil supplements.