5 Essential Vitamins for Healthy Skin

When skin is nourished, it’ll look all the more beautiful and glowing.

Though you might use all the right cleansers, toners, serums, essences, exfoliators, and moisturizers, you won’t have truly good skin if you are missing all the vitamins and minerals that keep it healthy in the first place.

Knowing which vitamin provides what benefits will help you understand what you should focus on more as far as your skin is concerned, and maybe even look for these vitamins in skincare products for additional support.

To get the best skin ever, read below to learn about some essential vitamins you should add to your beauty regimen.

#1 Vitamin A

If you’re deficient in vitamin A, your skin may take on a dry, flaky complexion.

This vitamin is essential for skin health, and creams containing derivatives of vitamin A are efficient in treating wrinkles.

Research by the American Academy of Dermatology has shown that when used on the skin, lotions containing vitamin A can help control acne and reduce lines and wrinkles.

In most skincare products, retinol, a vitamin A derivative, is used. It can help maintain and build new skin so that you’ll have new layers of skin sooner – a.k.a, faster recovery from a bad breakout of acne. Retinol and vitamin A also help soothe existing breakouts by unclogging pores.

But be careful, it increases your skin’s sensitivity to the sun, so don’t skimp on the SPF when using retinoids.

This vitamin, that also functions as an antioxidant, can be found abundantly in foods like sweet potatoes, carrots, spinach, and mangoes. Retinoids can be found in beef, eggs, and dairy.

#2 B-vitamins

Some skin conditions might be a symptom of lacking a certain array of vitamins. B vitamin complex includes vitamins B-1, B-2, B-3, B-5, B-6, biotin, folic acid, and B-12.

This B complex is responsible for key body functions like energy, metabolism, and brain function. When the Bs get low, you can get skin rashes, cracks by the mouth, dry lips, and a bunch of other non-skin related symptoms.

Using some creams containing vitamin B has also been shown to have anti-inflammatory properties, help skin cell renewal, and even out skin tone.

The easiest way to get your proper dose is to take a vitamin B complex supplement. It contains the nutrient, biotin, which forms the basis of nails, skin, and hair cells.

That way, you get all the Bs in one easy dose which helps your body function and your skin looks its best.

#3 Vitamin C

The reason why vitamin C is important for your skin is that it helps create collagen, a type of connective tissue that keeps our skin firm.

Vitamin C is also a well-known antioxidant, protecting the skin from free radical damage. An article published in the Indian Dermatology Online Journal states that, when applied topically, vitamin C can reverse the signs of photoaging, like hyperpigmentation.

In addition to keeping your skin soft and flexible, vitamin C has anti-inflammatory properties which can settle skin issues like acne. When it’s placed directly on the skin, it encourages collagen synthesis in the area of application and brightens skin ravaged by a breakout.

You can find a ton of vitamin-C rich serums on the market as well as pills.

You’ll get plenty of vitamin C if you eat citrus fruit, bell peppers, broccoli, strawberries, tomatoes, brussels sprouts, and many other greens.

#4 Vitamin D

Most people who live in Northern climates and who don’t spend much time in the sun are not getting enough vitamin D also known as the “sunshine vitamin.” This is because our skin can synthesize vitamin D from sunlight.

With sun exposure also comes a heavy dose of UV rays that can cause damage, wrinkles, and even cancer. Yet, vitamin D has been shown to help reduce skin conditions like acne, rosacea, and atopic dermatitis.

Unlike other vitamins, in addition to oral consumption, we get vitamin D from exposing our skin to the sun. Cool, so just sit out in the sun to get your vitamins, right? Unfortunately, it’s not that easy.

Basically, the sun will give your skin a dose of a vital vitamin and also cause horrible damage. It‘s tricky.

So, how do you get that D? Since vitamin D is important in skin (and full-body) health, it’s best to take a supplement. You can get a decent dose from foods like salmon, canned tuna, and sardines.

If you aren’t a fan of fish, a supplement is definitely your best option.

#5 Vitamin

Another antioxidant among the vitamins, vitamin E, can make your skin beautiful like no other.

Like vitamin C, vitamin E is an antioxidant. Its main function in skincare is to protect against free radical and sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. This can help prevent dark spots and wrinkles.

Vitamin E also helps in the treatment of skin inflammation.

Vitamin E is transported to the skin via sebum, i.e., the stuff that comes out of your pores to protect your skin — but also makes you oily. In this case, oily skin is great! The vitamin E in sebum helps reduce damage from the sun and keeps your skin fresh and healthy.

Unfortunately, when the vitamin is exposed to the sun, it produces free radicals. Those free radicals can then cause a bit of damage to the skin. So it’s best to either apply topical vitamin E when you’re not going out in the sun (like a p.m. face mask) or get your E through food.

You’ll find this vitamin in many foods rich in good oils such as vegetable oils, and plenty of fruits and vegetables. Nuts, seeds, and goose meat are especially high in the vitamin. Avocado and salmon will also do the trick.

So, the nutrients you get from food and supplements are just as important as the products you put on your face. Just remember to always consult your doctor before making major diet changes.

And, since many supplements are unregulated/not FDA-approved, do your research before you start popping vitamins.


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