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Why you need these 6 nutrients for healthy skin

christ masterjohn healthy skin less stressed life episode skin nutrients vitamins for healthy skin

A few episodes ago, Chris Masterjohn went on air on the Less Stressed Life podcast show to talk about Nutrients for Skin health.

What profoundly resonated with me was when he said: "What's going on your mouth is a window to the inside of your body."

As an integrative nutritionist, I strongly agree with this statement. It's not overly simple, but how we feel outside is a manifestation of what we feed our body and mind, so it makes sense to be very mindful of the things that we put in our bodies.

Chris talked about his journey to becoming a "vitamins and minerals geek" and touched on his experience with his skin manifesting the deficiencies his body went through. He talked about skin ailments that popped out with specific diets and how he addressed these with the right vitamins and minerals through extensive study as well as trial and error.

After experimenting with food, alcohol, and supplements he found out that these  are the six nutrients you need for healthy skin: 


1. Vitamin A. Vitamin A is a fat-soluble and essential nutrient for vision, the immune system, and healthy skin. Vitamin A deficiency causes fungal infections and hyperkeratosis. The fungal infection is brought about by a weakened immune system and the degradation of the epithelial integrity of the skin. You can get vitamin A from animal liver, cod liver butterfat. Plant-based sources come from red, orange, yellow and green vegetables. 

2. Vitamin D. The D vitamin is usually used for bone health, but recent studies recognize it's role with skin health. It regulates a lot of physiological processes from cellular proliferation to apoptosis to barrier maintenance ad human system. The best way to get this vitamin is through sunlight and phototherapy. This vitamin is a therapeutic option for atopic dermatitis and psoriasis.

3. Zinc. Zinc is very important in skin health. Zinc deficiency manifests through patches of dry skin then eventually to ugly pustules or acne for some if not adequately addressed. Meat, seeds, nuts, or supplements are good sources of Zinc.

4. Choline. Choline deficiency in the body means a decrease of Phosphatidylcholine in the liver that may lead to liver damage among the few things. This nutrient is essential for its role in addressing infections, acne, reduction of inflammation in eczema, and other skin ailments. Eggs and soybeans are wonderful sources of Choline. 

5. Manganese. Manganese deficiency causes a particular form of dermatitis that looks like tiny bubbles on the surface of the skin from blocked sweat glands. Miliaria Kristalina, a condition that may not be exclusively connected to manganese deficiency, depletes the manganese from the body. 

6. B vitamins. B vitamins are water-soluble and have significant effects on improving the health of your skin. Vitamin B5 or pantothenic acid can help reduce skin inflammations and acne. B5 is necessary for synthesizing fatty acids and other components needed to have healthy skin. You can get your B vitamins from seafood, poultry, legumes, leafy greens, and dairy products.  

Want to listen to the whole episode? continue to scroll down to listen to this episode here, read the transcript or listen to Chris Masterjohn's episode on your preferred player here.  



  • Intro (00:18)
  • Flaxseed ad from Manitoba (00:42)
  • Introducing Chris Masterjohn and how he became a “vitamins and minerals geek”
  • Weston Price (03:18)
  • “What's going on your mouth is a window to the inside of your body” (09:02) 
  • Challenges with dietary changes were made (09:45)
  • The association of vegetarianism and veganism to increased risk of psychiatric disorders. (10:27)
  • Importance of fat in the brain (14:10)
  • Skin manifestations (14:49)
  • Probiotic called primal defense.
  • the difference between primal defense ultra and the regular primal defenses. 
  • The Ultra contains Saccharomyces boulardii, which is a yeast and the regular formula
  • When did it (eczema/skin issues) start? (17:00)
  • Diagnosis made 15 years ago by a dermatologist (17:59)
  • Comparison of moist with water compared to moist with sweat (23:05)
  • Phosphate buffers (23:05)
  • Lana cell (25:25)
  • Vitamin A, alcohol intake and Phototherapy (27:02)
  • Other skin manifestations aside from eczema (29:14)
  • Dosages of vitamin A (29:14)
  • Fatty Acids and eczema (31:17)
  • Riboflavin and Vitamin B (33:00)
  • Other B vitamins in relation to skin issues (36:00)
  • Vitamin A in relation to its importance to skin healing (38:00)
  • Vitamin A deficiencies (39:00)
  • Importance of  zinc and other minerals that cause skin problems (43:00)
  • All about  molybdenum testing and your diet (46:00)
  • Vitamin D when used against psoriasis (48:00)
  • Importance of testing (50:00)
  • Chris’s  upcoming book “Vitamins and Minerals 101:  How to get the nutrients you need on any diet (53:00)


Resources mentioned in the episode:

Find Chris online 

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