Nutrition is the foundation of beauty from within. While vitamins often take the spotlight in skin health, minerals play an equally vital, yet sometimes overlooked, role in maintaining the structure, tone and resilience of the skin, as well as supporting healthy hair and nails. These earth-derived elements are essential cofactors in countless enzymatic reactions that drive
collagen production, antioxidant defence and cellular repair.
Minerals are inorganic elements naturally present in soil and water, absorbed by plants and transferred through the food chain. Unlike vitamins, they cannot be synthesised by the body and must be obtained from the diet. Together with vitamins and phytochemicals, minerals form the core of micronutrition, nutrients required in small but powerful amounts to maintain beauty and wellbeing.
While macronutrients like carbohydrates, proteins and fats provide energy and structural components, micronutrients such as minerals ensure that every cellular process runs smoothly, influencing everything from pigmentation to skin elasticity.
Over 99% of the body’s calcium resides in the bones and teeth, providing essential structural support. However, its relevance to beauty extends beyond skeletal health. The facial structure, the foundation upon which the skin rests, depends heavily on bone density and integrity. Loss of calcium over time can contribute to facial volume loss and an aged appearance.
Calcium deficiency is often linked not to inadequate intake but to
calcium loss, accelerated by diets high in salt and protein. Ensuring sufficient intake of bioavailable calcium helps maintain both bone and skin vitality.
Recommended daily amount: 700 mg (EU)
Found in: oranges (a highly bioavailable source), seeds, green leafy vegetables and seaweed.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Copper is a beauty mineral essential for
melanin production, influencing the natural pigment of skin and hair. Insufficient copper can lead to premature greying and wrinkle formation. This mineral also activates enzymes involved in
collagen production, supporting skin firmness and elasticity.
Recommended daily amount: 1.2 mg
Found in: pineapple, chia seeds, seaweed, sesame seeds, potatoes, dates, radishes, sun-dried tomatoes and kale.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Zinc is one of the most well-known skin minerals. Approximately 6% of the body’s zinc is found in the skin, where it serves as a
cofactor for enzymes involved in wound healing, collagen synthesis and inflammation control. Zinc deficiency manifests as
alopecia, dermatitis, slow wound healing and brittle nails.Subclinical deficiencies can go unnoticed yet still affect pigmentation and hair growth. For skincare professionals, recognising these subtle signs is essential when assessing clients’ nutritional status.
Recommended daily amount: 8 mg (women)
Found in: melon, pumpkin seeds, apricots, pineapple, chia seeds, parsley, seaweed, garlic, edamame beans, pomegranate and avocado.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Sulphur is the
beauty mineral of keratin, the fibrous protein that makes up hair, nails and the outer layer of skin. Around 5% of the hair fibre is composed of sulphur-containing amino acids, which provide structure and strength.
Although there is no specific RDA for sulphur, maintaining sufficient levels through diet supports strong, glossy hair and resilient nails.
Found in: garlic, onions and cruciferous vegetables such as cabbage, broccoli, kale, radish, mustard and cress.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Silica supports
collagen synthesis, bone health and the structural integrity of the skin, hair and nails. Higher silica levels in hair are linked to reduced hair loss and increased strength. It is particularly valued in integrative beauty nutrition for maintaining youthful, firm skin.
No established RDA, but regular intake from whole plant foods is beneficial.
Found in: nettle tea, cucumber, banana, carrots, apples, melon, mango and pineapple.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Manganese is another essential cofactor in
collagen synthesis and functions as a
potent antioxidant, protecting skin cells from oxidative stress. Though small in requirement, it has a significant impact on tissue repair and resilience.
Suggested minimum intake: 2.5 mg daily (WHO)
Found in: pineapple, almonds, spinach, sweet potato and green tea.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Selenium is part of the skin’s
antioxidant defence system and protects against free radical damage, often described as “cellular rusting.” It is sometimes referred to as a “
dietary sunscreen”, as it helps reduce the risk of
UV-induced skin damage and may lower the risk of basal cell carcinoma.
Recommended daily amount: 0.06 mg
Found in: Just one Brazil nut can provide the full daily requirement. Other sources include sunflower seeds, sesame seeds, chia seeds, parsley, garlic and potatoes.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
Iron is vital for the formation of red blood cells and oxygen transport, but it also plays a role in
skin-cell turnover and the health of hair and nails. Deficiency may cause
brittle nails, flaking skin and hair thinning. In one study of patients with diffuse hair loss, 20% were found to be iron deficient.
There are two types of dietary iron:
- Heme iron (from animal foods), which is easily absorbed but is also associated with degenerative
diseases such as type 2 diabetes and heart
disease. Some studies are linking heme iron to raise
TMAO levels (an inflammaging biomarker).
- Non-heme iron (from plant sources), which is less bioavailable but self-regulating and safer for long-term health.
Recommended daily amount: 15 mg (UK/EU)
Found in: green leafy vegetables, strawberries, raisins, red grapes, quinoa and beans.
Write your awesome label here.
Write your awesome label here.
Write your awesome label here.
In integrative skin nutrition, it’s not only the mineral intake that matters but also bioavailability: how efficiently the body absorbs and utilises each nutrient. Factors such as gut health, vitamin cofactors and competing minerals can influence absorption rates. For example, vitamin C enhances non-heme iron uptake, while excessive zinc may interfere with copper balance.
Skincare professionals can support clients by recommending whole-food, plant-based mineral sources, which offer synergistic phytochemicals that enhance absorption and reduce the risks associated with synthetic supplementation or animal-derived minerals.
For skincare practitioners, understanding the connection between mineral intake and dermal health allows for a more holistic, root-cause approach. Nutritional consultations can help identify deficiencies that may underlie chronic skin conditions such as dryness, pigmentation changes, or premature ageing.
Simple guidance, such as encouraging the inclusion of mineral-rich foods like leafy greens, nuts, seeds, seaweed and colourful fruits, can dramatically improve clients’ outcomes. Minerals work in harmony with vitamins, amino acids and antioxidants to create a strong foundation for skin health and longevity.
Minerals are the silent architects of beauty building, repairing and protecting skin from the inside out. Calcium maintains structural support, zinc heals and defends, copper enhances pigmentation and collagen and selenium shields against oxidative stress. Meanwhile, silica, sulphur, manganese and iron sustain strength, elasticity and radiance.
Incorporating mineral awareness into professional skincare and nutritional advice empowers practitioners to address beauty at its core, where true skin health begins: within.
