Nutrients for Skin Health & Integrity: Vitamin C & Zinc

When thinking about reducing your chances of tearing during childbirth & healing postpartum, do not forget to consider nutrition.

Vitamin C is an important player in collagen production, supporting tissue growth and wound healing. 

Proline and lysine are two amino acids that are imperative for collagen structure - Vitamin C is a coworker with the enzymes that activate proline and lysine by adding a hydroxyl group. This activation stabilizes and strengthens the collagen fibers.

Vitamin C is a potent antioxidant, protecting collagen from oxidative stress, which helps maintain healthy collagen levels ESPECIALLY IN THE SKIN. Furthermore, Vitamin C strengthens the immune system, which is of course part of overall healing and wellness.

Some great food sources include camu camu (also the best form of Vitamin C in a supplement form), acerola cherry, red/green bell pepper, guava, broccoli, strawberries, snow peas, kale, kiwi, and grapefruit. Most women get enough Vitamin C each day and you’d be hard pressed to find a prenatal multi that doesn’t also include a good amount of Vitamin C.

For pregnant women, it is important not to take huge doses of Vitamin C. The upper level intake is 2000mg, so those 1000mg packets are not ideal to take during pregnancy, especially taking into account all other sources of Vitamin C consumed in the day.

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Zinc—much like Vitamin C—is essential for collagen production, wound repair, cell growth, and overall skin vitality.

Consider how zinc is used topically: as a sunscreen, in shampoos to soothe dry scalp, to promote wound healing, and to combat acne.

This vital mineral plays a crucial role in fertility and pregnancy. Male fertility, sperm quality, and testosterone synthesis depend heavily on zinc. It also supports immune function, especially important during early pregnancy when immunity is naturally lower. Zinc is found in every cell, with particularly high concentrations in the skin.

Although daily zinc requirements are modest, many people may not meet them due to dietary choices. Some prenatal vitamins contain little or no zinc. The recommended daily allowance (RDA) is 11 mg, but an optimal intake ranges from 15 to 30 mg daily through diet and supplements. Vegetarians and vegans are at increased risk of zinc deficiency.

Excellent dietary sources include oysters, crab, oats, beef, pumpkin seeds, lobster, hearts of palm, and lentils.

Struggling to know whether you are getting optimal amounts of important nutrients through preconception, pregnancy, and postpartum?

I’m a Certified Holistic Nutrition Consultant specializing in these areas. I support your (and your partner’s) journey from beginning to end with personalized recommendations to ensure you are getting optimal doses of the right nutrients.