Photo from Felicity Ingram

It’s officially that time of year when the sun makes a grand return — and with it, a flurry of reminders to wear sunscreen. And while we’ll never argue against a good SPF (non-negotiable!), glowing, healthy skin is about more than just what you slather on top.

Here at Dr Miriam A, we believe in something called the “sandwich approach” — a layered, holistic approach to skincare that goes beyond serums and sheet masks. Think of it as skincare from the inside out: where what you eat is just as important as what you apply.

Your summer skin prep should start at the table. Here are the standout nutrients we recommend to all our patients:

• Beta-Carotene: The orange pigment in carrots, sweet potatoes, and mangoes isn’t just pretty — it’s a Vitamin A precursor that supports cell turnover, brightens skin, and helps fight acne.

• Vitamin C: Collagen’s best friend. When taken orally, Vitamin C helps protect against UV damage, enhances firmness, and boosts overall radiance.

• Vitamin D: Surprisingly, many of us are still deficient — even during summer. Vitamin D helps maintain the skin barrier and reduces inflammation, especially in conditions like eczema.

• Omega-3 Fatty Acids: These healthy fats (from fish, flax, or algae oil) hydrate from within, reduce redness, and support smooth, supple skin.

• Curcumin: The anti-inflammatory powerhouse found in turmeric. To get real skin benefits, look for curcumin combined with black pepper (piperine) or liposomal versions for better absorption.

• Niacinamide (B3) & Jojoba Supplements: Research suggests these may help repair UV-induced skin damage and even reduce your risk of skin cancers.

• Zinc: Zinc plays a key role in repairing damaged skin and maintaining your skin’s protective barrier. Plus, it’s a secret weapon against blemishes.

• Biotin & Vitamin E: Both support skin healing and hydration — though we always advise monitoring your intake, especially before blood work.

• Probiotics for Skin Health: Your skin has its own microbiome. A high-quality, skin-targeted probiotic can help manage inflammation and restore balance, especially if your skin barrier’s been compromised.

Now that you’ve laid a solid nutritional foundation, it’s time to work on the skin’s surface. The epidermis doesn’t have its own blood supply, so it needs to be nourished topically.

Here are our go-to topical nutrients:

• Vitamin A (Retinol): Great for improving texture, reducing oiliness, and stimulating collagen production.

• Vitamin C: Helps fade pigmentation, protects against sun damage, and firms skin.

• Vitamin E: Moisturizes, soothes, and protects — especially helpful after sun exposure.

• Topical Vitamin D: Often overlooked, but amazing for calming inflammation-prone skin.

• Niacinamide: If there’s one ingredient that does it all — this is it. It evens tone, soothes, strengthens the barrier, and helps with ageing.

• Jojoba Oil: Mimics your skin’s natural sebum and helps other actives penetrate better.

• Topical Curcumin: Yes, even turmeric can be used on skin — just in carefully formulated products that fight redness and acne without staining your face yellow.

Of course, no summer skincare blog is complete without a love letter to SPF. But did you know your sun protection doesn’t have to be purely topical?

Meet Fernblock®

This botanical extract from a South American fern has been shown to offer internal UV protection. It supports even skin tone, reduces photodamage, and adds an extra layer of defense — like an invisible umbrella for your skin.

The Takeaway:

Great summer skin isn’t just about sunscreen and serums. It’s about building a skincare routine that starts from within — with the right nutrients, lifestyle choices, and professional support.

Whether you’re looking to soothe inflammation, even your tone, or just unlock that effortless glow, we’re here to guide you.

Ready to build your inside-out skincare routine?

Book a consultation with Dr Miriam A today »