What Is Skin Resilience? Plus, The Best Nutrients To Support It

Resilient skin entails more than looking healthy on the surface. Resilient skin is strong, in every sense of the word—it bounces back when facing challenges, like dry weather, over-exfoliation, or pollutants, thus protecting your body as its first line of defense. 

If your eyes are windows to your soul, your skin is a window to your immune system. In fact, “One of the most important pathways connecting nutrients with skin health may be the immune system,” reiterates board-certified internal medicine physician at Big Bold Health, Austin Perlmutter, M.D. 

He explains that skin is packed with immune cells that help protect the body from environmental threats—the same cells involved in wrinkle formation and overall skin appearance. So skin resilience will not only pay off in terms of physical skin aging, but you’ll pay it forward for your immune system and full-body health, too. 

In general, Perlmutter says, it’s a good idea to prioritize whole and natural foods and minimize your intake of processed ones when possible, as highly processed food often lacks the nutrients needed for optimal skin health. 

Polyphenols are phytochemicals found in all kinds of foods, from fruits and vegetables to herbs to coffee and even wine. 

Next up, an oft-overlooked nutrient for plump, dewy skin: omega-3 fatty acids. While they may be best known for their role in heart and brain support, omega-3s have shown impressive pros for skin health, too. 

In fact, omega-3 supplements have been shown to improve the severity of atopic dermatitis2, also known as eczema. Gamma linolenic acid (GLA), in particular, has also been shown to treat transepidermal water loss (TEWL) and support a hydrated and healthy skin barrier3. 

A 2020 review on omega-3 fatty acids in dermatology also concluded that this supplement can be helpful for many kinds of inflammatory skin conditions, including acne4. Interestingly, oral omega-3 fatty acids via fish oil has also been shown to help reduce side effects from isotretinoin treatment 5(formerly known as Accutane), including dryness.

Finally, Perlmutter recommends astaxanthin—a skin-boosting antioxidant becoming more and more popular in beauty supplements in recent years. Astaxanthin falls into the carotenoid category of antioxidants, and it’s found in the marine skin superfood, salmon (which, yes, also boasts omega-3s). 

Studies show astaxanthin delays the impacts of UV exposure6, which means less painful skin now and fewer wrinkles later. Win-win. 

Additionally, in a 16-week clinical trial of AstaReal®, a specific brand of natural astaxanthin, participants who supplemented with the carotenoid saw improvements in skin elasticity, while those who did not supplement saw worsened wrinkles.

Want resilient skin? Perlmutter recommends starting with what’s on your plate. Your topical routine can certainly help you build resilient skin, but you should never overlook a balanced diet.