Support Your Natural Beauty with Vitamin D and Omega-3 EPA and DHA

a woman looking in a mirror

You've probably got a bathroom shelf full of serums, moisturizers, and creams promising to transform your skin. Maybe you've spent hundreds on products that promised to deliver. But here's what the beauty industry doesn't always tell you: the most effective skincare might not come in a jar at all.

Your skin is your body's largest organ, and just like your heart or brain, it needs proper nutrition to function at its best. Two nutrients keep showing up as major players in skin health: vitamin D and omega-3s like EPA and DHA.

The catch? Most of us aren't getting nearly enough of multivitamin D from our diets alone, no matter how much we eat.

Why Your Skin Needs More Than Surface-Level Care

Topical products can help protect and hydrate the skin's surface, but long-term skin health is influenced by what your body receives internally.

Nutrition provides the building blocks your skin cells rely on for renewal, barrier function, and resilience. Without adequate nutrients, even the best skincare routine has limits.

Vitamin D and omega-3 fatty acids are two nutrients frequently studied in relation to skin health. When consumed in sufficient amounts through food or supplementation, they contribute to normal skin function and support the processes that help skin look and feel its best.

The Role of Vitamin D Beyond Bone Health

You probably know vitamin D as the "sunshine vitamin" that supports bone health. And yes, vitamin D3 (the form your body makes from sunlight) does help your body absorb calcium and maintain strong bones. But its role in skin health is equally impressive.

Vitamin D receptors are present in skin cells, where this nutrient is involved in normal cell growth and renewal. Research suggests adequate vitamin D levels may help support:

Despite its importance, vitamin D insufficiency is common. Factors such as age, skin pigmentation, limited sun exposure, and geographic location can all influence how much vitamin D the body produces naturally.

The National Institutes of Health notes that many adults could benefit from vitamin D supplements. This is true especially for those over 50 or who don't get much sun.

How Much Vitamin D Is in a Multivitamin?

If you're wondering "how much vitamin D is in a multivitamin," the answer varies quite a bit. Basic multivitamins often contain 400-800 IU. More complete formulas may provide 1,000-2,000 IU of vitamin D3 per serving.

For many adults, particularly older adults, a multivitamin with vitamin D can help bridge the gap.

Can you take a multivitamin and vitamin D together? Absolutely. If your multivitamin doesn't have enough vitamin D3, taking an additional vitamin D supplement is fine. Monitoring total intake and consulting a healthcare professional can help ensure appropriate dosing.

Omega-3 Fatty Acids and Skin Structure

Vitamin D supports healthy cells, while omega-3s like EPA and DHA help protect your skin barrier and manage inflammation.

Your skin barrier is like a brick wall. The cells are the bricks, and the lipids (fats) between them are the mortar. When this barrier is strong, your skin retains moisture, keeps irritants out, and maintains that plump, healthy appearance. When it's compromised, you get dryness, sensitivity, and signs of aging.

EPA and DHA, the omega-3s found primarily in fish oil, help strengthen this barrier by:

  • Supporting the lipid layer that seals in moisture
  • Helping manage your skin's response to UV exposure
  • Supporting healthy inflammatory responses in the skin
  • Contributing to skin elasticity and firmness

Research on omega-3s and skin health shows that these fatty acids may help support your skin. Taking 1.8-4g of EPA together with 1.2g of DHA daily may support skin health in the long run.

Why EPA and DHA Work Better Together

Not all omega-3s are created equal. You might have heard about ALA (alpha-linolenic acid), the plant-based omega-3 found in flaxseeds and walnuts. ALA has its own benefits.

But your body needs to convert it into EPA and DHA for better skin health. This process is inefficient. Less than 10% is converted.

That's why most research focuses on EPA and DHA from fish oil or algae. These fatty acids are ready to use; no conversion needed.

Here's what makes each one special:

Eicosapentaenoic acid (EPA) primarily supports healthy inflammatory responses. It helps your skin respond better to stress. It may also support a calmer and better complexion.

Docosahexaenoic acid (DHA) focuses on skin barrier function. This helps keep your cell membranes flexible. It allows your skin to retain moisture while protecting itself better.

Together, they're a formidable team for skin health. This is why you'll often see them combined in quality supplements.

Vitamin D and Omega-3s as Part of a Combined Approach

Here's where things get interesting. Vitamin D and omega-3s aren't just beneficial on their own. They actually work better when taken together.

Vitamin D is fat-soluble, meaning it's absorbed more effectively when taken with fats like omega-3s. Omega-3s can help your cells use vitamin D better. Vitamin D also boosts the anti-inflammatory effects of EPA and DHA.

Think of them as dance partners. Each is skilled individually, but they create something more impressive when they move together.

This synergy extends beyond skin health. Together, they may help support:

Getting What You Need from Food Sources and Supplements

Ideally, you'd get all your vitamin D from sunshine and all your omega-3s from fatty fish. But the reality is most of us fall short on both.

Dietary sources of vitamin D include:

  • Fatty fish (salmon, mackerel, sardines)
  • Egg yolks
  • Fortified dairy products and plant milks
  • Mushrooms exposed to UV light

Dietary sources of EPA and DHA include:

  • Oily fish (salmon, mackerel, herring, sardines)
  • Fish oil supplements
  • Algae-based supplements (for those avoiding fish)

Average intake of EPA and DHA in the United States is well below recommended levels, which is why supplementation is commonly considered.

When Supplements Can Be Helpful

If you're not eating fatty fish at least twice a week or getting enough sun, adding a multivitamin with vitamin D3 plus a quality omega-3 supplement makes sense. Look for:

  • Vitamin D3 (cholecalciferol) rather than D2, as it's more effective at raising blood levels
  • High-quality fish oil with verified EPA and DHA content
  • Third-party testing to ensure purity and potency
  • Proper storage (omega-3s are sensitive to light and heat)

Building Your Beauty-from-Within Routine

Supporting your skin from the inside out doesn't have to be complicated. Here's a practical approach:

Start with Nutrition. Focus your diet on whole foods. Include lots of colorful vegetables, good proteins, healthy fats, and whole grains. This creates the base that supplements work best with.

Add Supplements Wisely. Take a good multivitamin along with vitamin D. Aim for 1,000 to 2,000 IU of D3. Also, choose a quality omega-3 that has at least 1,000 mg of EPA and DHA combined. This helps fill common gaps in most diets.

At Xtendlife, our Total Balance formulas are designed with this in mind. It combines bioactive vitamin D3 with a range of nutrients that support overall wellness.

Our Omega-3 Premium helps support your body with concentrated EPA and DHA from sustainably sourced fish.

Support from the Outside. While nutrition does the heavy lifting, quality skincare still matters. Our Kanapa skincare range works alongside good nutrition. It uses ingredients that support skin at the cellular level.

Give It Time. Your skin renews itself roughly every 28 days. But it may take longer to see the full benefits of nutritional changes. Most people notice early improvements in skin texture within 6-8 weeks.

Stay Consistent. Your body needs enough vitamin D and omega-3s to get the full benefits. Make them part of your daily routine, just like brushing your teeth.

Common Questions and Considerations

Can You Take Multivitamins and Vitamin D Together? Yes, absolutely. If your multivitamin doesn't provide adequate vitamin D for your needs, adding a standalone vitamin D supplement is fine.

Most adults can safely take up to 4,000 IU a day. It's better to check your levels and talk to a healthcare provider first.

What if I want a Multivitamin Without Vitamin D? Multivitamins without vitamin D do exist. But because vitamin D deficiency is so common, especially in places like New Zealand with low winter sunlight, most people benefit from having it in their multivitamin.

Are There Side Effects? Most people respond well to vitamin D and omega-3s when taken at the right doses. Taking very high doses of vitamin D for too long may cause complications.

But recommended amounts are safe for most people. Quality fish oil shouldn't cause significant digestive upset if taken with food.

Do I Need to Worry About Fish Oil Quality? This is an important question. Not all fish oil supplements are created equal. Look for products that:

  • Are third-party tested for purity (no heavy metals or contaminants)
  • Use sustainably sourced fish
  • Are manufactured to pharmaceutical-grade standards
  • Provide transparency about EPA and DHA content

Our Omega-3 products are manufactured in New Zealand to ISO 9001 standards. With rigorous testing, you can ensure you're getting pure, potent omega-3s without unwanted extras.

The Bigger Picture: Beauty That Goes Beyond Skin Deep

Skin appearance often reflects what is happening internally. When the body receives adequate nutrients, skin can appear more balanced and comfortable.

Rather than focusing on quick fixes, supporting skin health through nutrition is about maintaining the processes that keep skin functioning normally over time. Most people notice they feel better overall. More energy, improved mood, and fewer random aches.

A quality multivitamin with vitamin D, combined with omega-3s that provide EPA and DHA, can be part of a thoughtful approach to skin care that works alongside topical products and healthy daily habits.

Getting Started

Supporting your natural beauty from within doesn't require a complicated routine or expensive treatments. It starts with knowing that your skin, like the rest of your body, needs proper nourishment to work at its best.

A quality multivitamin with vitamin D, combined with omega-3s rich in EPA and DHA, provides two of the most important nutritional building blocks for healthy, resilient skin. Combine that with good skincare, enough sleep, stress management, and a healthy diet. This creates the right conditions for your skin to work naturally.

Because lasting skin health is not just about what you apply on the surface, but how well you nourish your body every day.

Ready to support your skin from within?

Our Total Balance Women's or Men's Premium includes vitamin D3 plus over 90 bioactive ingredients. For a more concentrated EPA and DHA, our Omega-3 QH Premium delivers.

For complete inside-out beauty support, explore our Kanapa Youthful Radiance Bundle. This combines targeted nutrition with science-backed skincare.