Tool
Nutrient Compass - Skin
Nutrients that support skin barrier, collagen, and calm inflammation.
Selected goal
Skin
Nutrients that support skin barrier, collagen, and calm inflammation.
Key nutrients
Try it for free!Zinc
targetSupports immune function, protein building, and skin repair.
RDA 8-11 mg, UL 40 mg
High long-term doses can reduce copper absorption.
Omega-3 (EPA/DHA/ALA)
targetHelps manage inflammation and supports heart and brain health.
Practical aim: 250-500 mg EPA+DHA per day
High doses may interact with blood thinners.
Vitamin D
targetHelps absorb calcium, supports immunity, and influences mood.
RDA 15 ug (600 IU); UL 100 ug (4000 IU)
High dosing only under medical supervision.
Protein
targetBuilds and repairs tissue, preserves lean mass, and improves satiety.
1.2-1.6 g/kg for active adults (practical range)
Vitamin B12
targetNeeded for red blood cells, nerves, and steady energy.
RDA 2.4 ug
Vegans need fortified foods or supplementation.
Top foods
Top foods for Zinc
| Food | Serving | Nutrient |
|---|---|---|
| Oysters | 84 g (6 medium) | 32 mg |
| Beef | 85 g (3 oz) | 7 mg |
| Pumpkin seeds | 28 g | 2.2 mg |
| Cooked chickpeas | 164 g (1 cup) | 2.5 mg |
| Yogurt | 245 g (1 cup) | 1.7 mg |
Top foods for Omega-3 (EPA/DHA/ALA)
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 85 g (3 oz) | 1.8 g |
| Sardines | 85 g (3 oz) | 1.2 g |
| Chia seeds | 28 g (2 tbsp) | 5 g (ALA) |
| Walnuts | 28 g (1 oz) | 2.5 g (ALA) |
| Ground flaxseed | 14 g (2 tbsp) | 3.2 g (ALA) |
Top foods for Vitamin D
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 170 g (6 oz) | 14 ug |
| Sardines | 85 g (3 oz) | 4.6 ug |
| UV-exposed mushrooms | 70 g (1/2 cup) | 8 ug |
| Fortified milk | 245 g (1 cup) | 2.5 ug |
| Egg yolks (2) | 34 g | 1.1 ug |
Top foods for Protein
| Food | Serving | Nutrient |
|---|---|---|
| Chicken breast | 100 g | 31 g |
| Salmon | 100 g | 25 g |
| Greek yogurt | 170 g (6 oz) | 17 g |
| Cooked lentils | 198 g (1 cup) | 18 g |
| Tofu | 200 g | 20 g |
Top foods for Vitamin B12
| Food | Serving | Nutrient |
|---|---|---|
| Clams | 85 g (3 oz) | 84 ug |
| Salmon | 170 g (6 oz) | 4.8 ug |
| Beef | 85 g (3 oz) | 2.4 ug |
| Eggs (2) | 100 g | 1.1 ug |
| Milk | 245 g (1 cup) | 1.3 ug |
Quick swaps
Quick swaps
- Fresh cheese (30 g) → Pumpkin seeds (30 g) +1.5 mg Zn
- Chicken (100 g) → Lean beef (100 g) +3 mg Zn
Quick swaps
- Generic seed oil → Sardines or salmon (1 serving) +1-2 g EPA+DHA
- Crackers → Walnuts (30 g) +2.5 g ALA
Quick swaps
- Chicken (100 g) → Salmon (100 g) +8-10 ug Vit D
- Unfortified milk → Fortified milk +2 ug Vit D
Quick swaps
- Sugary cereal (30 g) → Greek yogurt (170 g) +14 g protein
- Plain pasta meal → Pasta + 100 g tuna +25 g protein
Quick swaps
- Unfortified plant milk → Cow's milk or fortified milk +1 ug B12
- Zero fish per week → 1 serving salmon per week +4-5 ug B12
Quick FAQ
Does zinc help skin?
Yes; it supports tissue repair and helps keep inflammation in check.
Are fats good or bad?
Omega-3 fats generally help calm skin inflammation.
Why is protein listed?
Protein supplies amino acids to build collagen and maintain the skin barrier.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.