How Important are Minerals for Skin Health?

by Corie McInnis | Apr 10, 2024 | Acne, Nutrition Information, Recipes

Hey, friend.
Do you think about minerals for skin health much?
If not, it’s time to give them a little more love because minerals are extremely important if you want to clear up your skin.
Here’s why:


Minerals are the spark plugs for your body (including your skin).

This means that minerals are the catalyst for every single function of your amazing body.
When I say minerals, I’m talkin’:
→ calcium
→ potassium
→ sodium
→ magnesium
→ phosphorus
→ zinc
→ selenium
→ copper
+ many more!
Minerals are dissolved in the water within your body, which allows that water to conduct electricity.

This electricity is how communication travels throughout your body.

This communication is vital for:
-muscle contraction and relaxation
-properly digesting food
-maintaining your body’s pH levels
-maintaining proper nerve conduction
-building and activating enzymes
-skin healing and cell turnover
-SO much more!
The thing about minerals is that they must be obtained through our food or supplementation.
This is because our body doesn’t make them on it’s own.
If we aren’t taking in enough minerals through our food, we can develop mineral deficiencies.
Here are a few symptoms that can be perpetuated by mineral deficiencies:
  • PMS
  • Hair loss 
  • Mood imbalances
  • Constipation or diarrhea 
  • Low energy and fatigue
  • Cravings
  • Slow wound healing
  • Rosacea
  • Acne

Minerals all work in tandem with one another in our bodies.

For instance, you know that calcium is vital for bone health.
But, did you know that calcium has a synergistic relationship with vitamin D and vitamin K?
This means that calcium cannot be properly metabolized without the other two!
There is so much to learn about mineral absorption and their relationships with each other.
It can get a bit overwhelming.
But, don’t worry. You don’t have to become a nutritionist in order to learn how to keep your minerals in check.
In fact, I want to keep things as simple as possible for you.
The main thing I want you to take away from this post is this:

Minerals are important for every cell, organ and function in the body.

Including your skin.
Don’t over look minerals while on your clear skin journey!

Here are 3 tips for you to implement to promote balanced minerals:

1. Eat a variety of plants of every color of the rainbow

broccoli, parsnips, carrots, rutabega, onion and cabbage

Each color of fruit and vegetable has a different nutrient content. If you focus on increasing your variety of colorful plants, you will increase your mineral intake and mineral variety.
Here are examples of the different varieties you might enjoy:
🍅 RED (beets, red peppers, red onions, tomatoes, strawberries)
🥕 ORANGE (carrots, orange peppers, sweet potatoes, pumpkin, butternut squash, citrus)
🍌 YELLOW (yellow peppers, summer squash)
🥬 GREEN (lettuce, broccoli, asparagus, spinach, greens, Brussels sprouts)
🍆 BLUE + PURPLE (purple cabbage, eggplant, blueberries, blackberries)
🧅 BROWN + WHITE (onions, cauliflower, garlic, mushrooms)
I recommend trying to make your plate colorful!
Having at least 5 colors represented is a great goal for each meal. This better ensures that you’re consuming a variety of minerals and nutrients.
Additionally, I find eating with the seasons is really imperative when it comes to consuming colorful and mineral-rich plants.
Eating food that was recently grown helps ensure that that food is still full of nutrients.
Eating a tomato in December that has been in refrigeration for months is a completely different story.
You can just look at it and see that it looks different from a summer ripened tomato at the farmer’s market.


Produce has less flavor and less nutrients when eaten out of season.

2. Drink a nettles tea infusion daily

mason jar containing dark green tea, sitting on porch railing with grass and fence in background
I am beyond obsessed with nourishing nettles!
Nettles are considered to be one of the most nutritious plants on Earth.
Nettles are jam-packed with minerals like:
phosphorus, potassium, calcium, magnesium, manganese, copper, boron, and strontium
Traditionally, nettles have been used to:
~strengthen bones, nails and hair
~support clear and healthy skin
~boost memory and focus
~regulate the stress response
~promote healthy adrenals and kidneys
Here’s an easy recipe for a nettles tea infusion:
Place one ounce (about a cup) of dried nettles into a quart mason jar.
Fill it with boiling filtered water, put a lid on it, and let it steep for 4-8 hours.
If you like, you can add a pinch of mint or holy basil for flavor.
Then strain out the plant material, compost it, and enjoy one or more cups of the liquid daily.
Infusions are delicious warm or cold and can be sweetened with honey or any other natural sweetener. They keep for 2-3 days in the refrigerator.
You can purchase dried nettle leaf from Mountain Rose Herbs or perhaps your local co-op or tea store.

You cannot go wrong with this nourishing tea. Your skin will thank you!

3. Before taking vitamin supplements, consider getting your minerals tested first.

two people with surgical masks and white lab coats on
I never recommend my clients take minerals or a multi-vitamin unless I already know what their mineral levels look like.
That’s why I often suggest performing a hair tissue mineral analysis.
Hair Tissue Mineral Analysis (HTMA) is a comprehensive test that gives us information about the mineral balance of the body.

As the name implies, the tissue being tested is actually a very small clipping of your hair.

A hair sample can be tested by the lab and tell us about various mineral levels of your body for the last 3 months.

This test also tells us if there is a heavy metal toxicity in the body that needs attention. Heavy metals can throw our minerals out of whack so it’s important to address them if present.

One thing to note- when it comes to balancing our minerals in order to optimize our health, we cannot just rely on a multivitamin.

This is because we all have different mineral needs depending on our stage of life and our bio-individuality.

Also, a multivitamin can increase the levels of certain minerals that you may already be too high in. Having toxicity of certain minerals can be dangerous long term. 


On a personal note, when I got my HTMA results back, I was shocked to see that:
^my calcium, magnesium, potassium and sodium were all very low
^I had a toxic level of aluminum in my system
^my adrenals were very taxed and overworked
Seeing the lab results helped me to better understand what my body needed.
When I started supplementing with the right minerals and working to eliminate the aluminum, I found:
-my mood improved
-my skin became clearer
-I felt better able to handle stress
-my digestion improved

It’s incredible what minerals are capable of!

If you’re interested in knowing more about minerals for skin health or getting your own HTMA done, send me a message!

I’d love to help you order it, interpret the results and provide you with tailored recommendations to get your minerals into better balance.

Take good care,

Corie at Revel + Thrive
Corie McInnis Revel and thrive
Corie McInnis

Corie is a nutritional therapy practitioner. She specializes in helping her 1:1 clients clear up adult acne and ditch digestive discomfort. She believes that a nourishing diet can support the body's innate ability to heal. She's a big fan of grass-fed butter and will not shut up about the gut microbiome.


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Asheville, NC

nutritional therapy association 2022 member in good standing
restorative wellness practitioner level one

Disclaimer: The information presented on this website is intended for educational purposes only, and it hasn’t been evaluated by the Food and Drug Administration. This information isn’t intended to diagnose, treat, cure or prevent any condition or disease, nor is it medical advice. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change.