Did you know that one in three people have had problems with their skin at one time in their lives? Whether you’re combating a skin problem or trying to achieve a youthful glow, feeding your skin the nutrients it needs is essential. The right vitamins will support your skin’s daily functions while repairing deficiencies.
Most of the time, we can get the vitamins and minerals we need from our diet. However, hitting your body’s optimal levels each day can be challenging. That’s why taking vitamins for healthy skin is essential.
The vitamins should give your body what it needs to have healthy skin. They should also nourish your gut’s microbiome. This guide will discuss the top five healthy skin vitamins.
1. Vitamin C
Vitamin C for healthy skin is a great nutrient to add to your daily routine. Most people consume large quantities of vitamin C throughout the day. Vitamin C can be found in the following foods:
- Citrus fruits
- Cantelope
- Broccoli
- Bell peppers
- Kiwi
- Strawberries
Vitamin C is incredibly beneficial for your skin. Taking a supplement can provide you with various benefits. These benefits include:
- Lighten dark spots
- Boost collagen production
- Reduce wrinkles and fine lines
- Encourages wound healing
- Diminishes the appearance of scars
- Protect against UV ray damage
Increasing your vitamin C levels can also help your body in other ways. It might provide relief from cold and flu symptoms.
You can increase your vitamin C intake in a few ways. One way is by taking a supplement orally.
You can also apply vitamin C topically to your skin. Serums are a great option. Look for products with 10-20% of vitamin C concentrate so that you can experience the full range of benefits.
If you choose to apply vitamin C topically, you should use it after you’ve cleansed your skin. Apply vitamin C before you moisturize your face.
2. Vitamin E
Vitamin E is anti-inflammatory and a potent antioxidant. Vitamin E for healthy skin can be taken as a supplement, added to your diet, or applied topically.
Vitamin E helps protect your skin cells from damage. The nutrient is naturally found in your body in our sebum. Sebum is the oil produced by our skin.
Our sebum creates a barrier that helps your skin retain moisture. Skin that tends to be more oily, like your face, has higher levels of vitamin E. People who have oily skin have more vitamin E in their skin.
As we age, our sebum and vitamin E levels decrease. You can also deplete your vitamin E levels with ultraviolet light sources, such as:
- Tanning beds
- Sunlight
- Some incandescent, halogen, or fluorescent light bulbs
Vitamin E is effective at increasing your skin’s moisture. It can also help decrease the signs of aging. When found in face lotions, vitamin E can provide the following benefits:
- Protect your skin cells from damage
- Helps your skin retain moisture
- Softens your skin
Vitamin E might also help reduce sun damage to your skin. It accomplishes this by absorbing UVB rays. It might also help reduce the swelling and reddening your skin experiences when exposed to the sun.
You shouldn’t replace your sunscreen with vitamin E. The nutrient can absorb a small amount of UVB light. It also doesn’t protect UVA light.
One way to use vitamin E is by rubbing a topical serum onto your skin. Using the vitamin topically will enable it to penetrate the surface of your skin.
You can also use a product that includes vitamin E. Even amounts of vitamin E, as small as 0.1%, can benefit your skin.
3. Vitamin A
Another vitamin for healthy skin is vitamin A. Vitamin A supports reproductive, skin, and eye health. It can also boost your body’s immune system.
Retinoids are found in vitamin A. They’re compounds that fight against signs of skin damage, such as hyperpigmentation.
Vitamin A provides your skin and body with numerous benefits. These benefits include:
- Improving skin sagging and wrinkles
- Reduces the appearance of acne
- Treats psoriasis
If you have psoriasis, your healthcare provider might recommend other treatment options to help alleviate your symptoms. You might explore phototherapy for psoriasis as a treatment option.
It’s recommended that adults should consume around 700 to 900 mcg RAE of vitamin A each day. Most people get enough amounts of vitamin A from their diet. However, those with cystic fibrosis and young children might need less vitamin A than adults.
There are many ways you can improve your skin’s health with vitamin A. You can consume more foods that have high levels of the vitamin. You can find vitamin A in the following foods:
- Eggs
- Salmon
- Dairy products
- Fish
- Beef liver
- Carrots
- Sweet potatoes
- Tomatoes
Some people choose to take supplements. You can explore multivitamins or beta carotene to increase your vitamin A levels.
You can also apply retinoids topically. Retinoids can boost your collagen production while smoothing out your skin. Some options for topically applied vitamin A include:
- Sunscreen
- Moisturizers
- Serums and oils
- Acne products
Since most adults in the United States get enough vitamin A from their diet, you should speak with your healthcare provider before incorporating a supplement. Getting too much vitamin A from medications and supplements can result in unpleasant side effects.
4. Vitamin D
Vitamin D is another essential vitamin for healthy skin. It’s commonly referred to as the “sunshine vitamin.” That’s because our bodies can produce it by exposure to the sun.
However, excessive sun exposure comes with risks. These risks include sunspots, premature aging, and skin cancer. There are ways to raise your vitamin D levels without exposing yourself to the dangers of the sun.
A fat-soluble vitamin, vitamin D is essential for our body’s biological function. Our skin and gut are our body’s two central locations of vitamin D. Poor diet and not enough sun exposure can result in a vitamin D deficiency.
A vitamin D deficiency can result in increased inflammation and impaired immune function. If your immune system isn’t functioning correctly, your skin barrier will weaken. You’ll experience dry skin and other conditions.
You can apply vitamin D topically to your skin. You can also take it as a supplement. Vitamin D provides you with the following benefits:
- Skin protection
- Decreased inflammation
- Improves environmental damage
- Prevention of dead skin cell buildup
You can apply vitamin D topically every day. Keep in mind that many skincare products that contain vitamin D are oil-based. They might result in clogged pores and an increase in acne.
You can make many DIY skincare products to boost your vitamin D levels. One product contains ingredients you likely already have in your kitchen:
- One egg
- Two tablespoons of yogurt
- Two tablespoons of oatmeal
Mix the ingredients and put them on your skin. Wash off after 15 to 20 minutes.
5. Vitamin H
Many people don’t think of vitamin H when considering what’s beneficial for their skin. Vitamin H is commonly referred to as biotin.
Biotin is part of the B group of vitamins. Every B vitamin works to help your body convert food into fuel. The fuel is then used to create energy.
Biotin is water-soluble, meaning that your body doesn’t store it. Your body needs B vitamins to keep your skin healthy. It can also help strengthen your nails and hair.
Some people might experience a biotin deficiency. This can happen if someone takes medications that prevent their body from absorbing vitamins. A biotin deficiency can also be the result of a genetic disorder.
Unfortunately, biotin can’t get absorbed through the skin. You can explore IV therapy to restore your biotin levels.
You can also consume foods that are rich in vitamin H. Some of the natural sources of biotin include:
- Eggs
- Liver
- Salmon
- Sweet potatoes
Biotin can provide your body with numerous benefits. Consuming biotin from natural sources can help your body achieve the proper levels. Some of the benefits you can experience with biotin or vitamin H include:
- Naturally anti-inflammatory
- Nourishes the skin
- Aids the function of oil glands
Most people try to raise their biotin levels to help achieve healthier, fuller hair. Biotin can stimulate your hair’s keratin product. It can also increase your hair follicle growth rate.
Learn More About Vitamins for Healthy Skin
There are many vitamins for healthy skin that you should know about. While our bodies naturally contain many of these vitamins, it’s essential to know when to boost your levels. Increasing your levels of specific vitamins can benefit your entire body, including your skin.
If you decide to increase your vitamin levels by taking an oral supplement, it’s essential to consult your healthcare provider first. Many supplements need to be taken with meals or might interfere with other medications. Seeking your doctor’s advice will help you stay on track with a healthy lifestyle.
Did you find this article helpful? Check out some of our health articles on our blog for more information. Find everything you need to know for your lifestyle and health needs.