The 15 Best Vitamins and Nutrients for Healthy and Glowing Skin
Taking care of your skin should be a fundamental part of your wellness plan. After all, it's the largest organ in your body. Vitamins are the micronutrient our bodies need in order to function. Using the best vitamins for our skin can have a profound effect.
The first thing you should do to preserve your skin is to expose it to sunlight for 10–15 minutes daily. Vitamin D is one of the most essential vitamins for the health of your skin, aside from C, E, and K.
Vitamin-enriched skincare products can help prevent free radical damage, and treat fine lines, rough patches, dryness, wrinkles, and hyperpigmentation. There's a vitamin out there that addresses each of your skin concerns. You just need to know which of these essential vitamins provide the best results in achieving optimal skin health.
Food is the ideal nutrient to heal your skin. Your skin must have the proper balance of nutrients to perform its primary function: providing a barrier that protects the rest of your body from the element. Feed it well on the inside to maintain your skin looking, working, and feeling good.
Can Taking Vitamins Help Your Skin?
Some studies have shown that certain vitamins may help prevent and treat specific conditions. According to a 2019 JAMA Dermatology study, increasing your intake of vitamin A from foods like carrots, sweet potatoes, spinach, eggs, or fish may help lower your risk of developing basal cell carcinoma, the most common type of skin cancer. If you're really struggling with acne, Accutane is a type of oral vitamin A that your doctor may suggest you take. It's definitely a powerful drug.
1. Vitamin A: OLLY Flawless Complexion Gummy
Vitamin A is required for both the top and bottom layers of skin. It appears to prevent sun damage by preventing collagen from being broken down. Because it's an antioxidant, it may help your skin avoid sunburn by providing some protection against UV radiation.
Vitamin A helps the oil glands in your hair follicles function, which may aid cuts and scrapes healing. If you're taking steroids to reduce inflammation, you might experience increased dryness and itching, or roughness.
2. Vitamin D: Vitamin D3 + K2 with Virgin Coconut Oil
Vitamin D is produced when your skin absorbs sunshine. When cholesterol is transformed, it produces vitamin D. Vitamin D is then absorbed by your liver and kidneys before being distributed throughout the body to help build healthy cells. Vitamin D has a role in skin tone, as well as treating psoriasis.
Calcitriol is a synthetic version of vitamin D that humans synthesize naturally. Calcitriol is a topical lotion that has been shown to help treat psoriasis.
You may increase your vitamin D intake by 10 minutes of sun exposure each day. Many people believe that vitamin D cannot be obtained from plants because the skin does not make it. However, certain foods, such as salmon, tuna, cod, and yogurt, are naturally high in vitamin D.
3. Vitamin K: Life Extension Super K
Vitamin K is important for the body's blood clotting mechanism, which aids in wound healing and post-surgical scar recovery. Vitamin K's basic functions are also thought to aid skin conditions including stretch marks, spider veins, scars, dark spots, and stubborn circles under your eyes.
Vitamin K can be found in many different topical creams for the skin, and it can help treat a variety of skin conditions.
Vitamin K deficiencies are uncommon in the United States, according to the University of Florida. Adults require 90 and 120 ugs per day on average. You can improve your vitamin K intake by eating foods like kale, spinach, lettuce, cabbage, and green beans.
4. Vitamin C: Nature’s Bounty Vitamin C
Vitamin C is abundant in the epidermis (outer layer of skin) and dermis (inner layer of skin). Its anti-cancer (antioxidant) properties, as well as its role in collagen synthesis, contribute to the maintenance of healthy skin. This is why vitamin C is one of the key ingredients found in many antiaging cosmetics.
Vitamin C can help prevent and treat signs of aging since it is required for the body's natural collagen synthesis. It helps in the treatment of damaged skin and, in some cases, improves wrinkles. Adequate vitamin C consumption can help with the healing and prevention of dry skin.
According to experts, 1,000 milligrams per day is adequate. You may get enough vitamin C from citrus fruits, strawberries, broccoli, and spinach if you increase your intake of citrus foods and juice. Supplements are also available; seek anti-aging skin treatments with vitamin C that include these benefits for treating dryness, redness, and wrinkles.
5. Vitamin E: Nature Made Vitamin E
Vitamin E is an antioxidant. Its primary role in skincare is to protect against sun damage. When applied to the skin, vitamin E absorbs UV radiation and protects the skin from harm. Photoprotection refers to the capacity of the body's tissues to resist UV damage. This may assist decrease the formation of dark spots and wrinkles.
Vitamin E is a vitamin found in many foods, including egg yolks, almonds, and hazelnuts. Vitamin E is an antioxidant that protects against free radicals and cell damage. It also promotes wound healing by minimizing inflammation. Normally, the body creates vitamin E from sebum, an oily substance emitted through skin pores. In the ideal balance, sebum production and vitamin E work together to protect the skin.
When applied topically, it helps in the treatment of sunburns, age spots, and scars. It also helps improve skin tone and texture. You can find topical vitamin E treatments that include these benefits for treating dryness, redness, and wrinkles.
6. Omega-3 Fatty Acids: Nordic Naturals Ultimate Omega
Omega-3 fatty acids are important for overall health and play a role in preventing and treating skin conditions. They are essential fatty acids that the body cannot produce on its own, so they must be obtained through diet or supplements.
The omega-3 fatty acids EPA and DHA are beneficial for skin health. They have anti-inflammatory properties that help reduce the signs of aging. They also help prevent and treat eczema, psoriasis, and dermatitis.
Foods high in omega-3 fatty acids include salmon, mackerel, tuna, sardines, and walnuts. If you don't eat enough fatty fish or nuts, you can take a fish oil supplement or omega-3 fatty acid supplement. Look for skin treatments that include these benefits for treating dryness, redness, and wrinkles.
7. Hyaluronic Acid: Neutrogena Hyaluronic Acid
Hyaluronic acid is a molecule that is naturally present in the body. It is found in high concentrations in the skin and helps to retain water and plump up the skin. This gives the skin a youthful appearance.
As we age, our bodies produce less hyaluronic acid. This can lead to dryness, wrinkles, and a loss of firmness in the skin.
Hyaluronic acid is found in many anti-aging skincare products. It is also available as a supplement. When used topically or orally, hyaluronic acid can help improve the appearance of wrinkles, dry skin, and redness.
8. Antioxidants: RESVERATROL Potent Antioxidants
Antioxidants are nutrients and molecules that protect cells from damage caused by free radicals. Free radicals are molecules that are unstable and can damage cells. This can lead to the development of wrinkles, age spots, and other signs of aging.
Antioxidants scavenge for and neutralize free radicals, preventing them from damaging cells. They are found in many foods, including fruits and vegetables. Some antioxidants are also available as supplements.
When used topically or orally, antioxidants can help protect the skin from damage caused by free radicals. This can help reduce the signs of aging.
9. Retinoids: CeraVe Anti Aging Retinol Serum
Retinoids are a class of drugs that are derived from vitamin A. They have many beneficial effects on the skin, including reducing wrinkles, dryness, and redness.
Retinoids work by stimulating the production of new skin cells. They also help to unclog pores and reduce the amount of sebum that is produced. This helps to prevent the formation of blackheads and acne.
Retinoids are available as prescription drugs and over-the-counter products. When used topically, they can help improve the appearance of wrinkles, dry skin, and redness.
10. Peptides: Sports Research Collagen Powder
Peptides are small proteins that are found in the skin. They are responsible for many of the functions of the skin, including collagen production, cell communication, and wound healing.
As we age, our bodies produce fewer peptides. This can lead to a loss of firmness in the skin, wrinkles, and a decrease in the production of collagen.
Peptides are found in many anti-aging skincare products. They are also available as a supplement. When used topically or orally, peptides can help improve the appearance of wrinkles, dry skin, and redness.
11. Niacinamide: Nutricost Niacinamide
Niacinamide is a form of vitamin B3 that has many beneficial effects on the skin. It helps to improve the appearance of wrinkles, dry skin, and redness.
Niacinamide works by increasing the production of ceramides in the skin. Ceramides are a type of lipid that helps to retain moisture and protect the skin from damage.
Niacinamide is found in many anti-aging skincare products. It is also available as a supplement. When used topically or orally, niacinamide can help improve the appearance of wrinkles, dry skin, and redness.
12. Alpha Hydroxy Acids: Alpha Skin Care Renewal Serum
Alpha hydroxy acids are a class of chemicals that are derived from fruits and vegetables. They have many beneficial effects on the skin, including reducing wrinkles, dryness, and redness.
Alpha hydroxy acids work by removing the top layer of the skin. This helps to unclog pores and reduce the amount of sebum that is produced. This helps to prevent the formation of blackheads and acne.
Alpha hydroxy acids are found in many anti-aging skincare products. They are also available as a supplement. When used topically, they can help improve the appearance of wrinkles, dry skin, and redness.
13. Green Tea Extract: Zenwise Green Tea Extract
Green Tea Extract inhibits the formation of melanin, which lessens the appearance of hyperpigmentation and discoloration.
It also helps to reduce redness and swelling, heal damage, exfoliate, decrease the look and occurrence of blackheads, eliminate dead skin cells, dirt, and bacteria, decrease the appearance of pores and improve skin complexion.
Green Tea Extract is also a natural anti-inflammatory, meaning it can help to soothe and calm irritated skin. Additionally, Green Tea Extract contains antioxidants that scavenge harmful toxins and free radicals that can damage collagen fibers and cause premature aging.
Green tea extract is found in many anti-aging skin care products and as a supplement.
14. Zinc: Nature’s Bounty Zinc
Zinc is present in five times the amount of this mineral in the outer layer of your skin as it is in the inner layer. Zinc aids skin healing after an injury by maintaining cell walls intact and allowing cells to divide and specialize as they develop.
Zinc has antioxidant properties and may help prevent UV damage because of its interaction with other metals in your body, such as iron and copper. It also functions as an antioxidant.
Zinc deficiency can cause eczema-like symptoms, but topical moisturizers and steroid creams will not help the itchy rash.
15. Selenium: Bronson Selenium
Selenium is a mineral that aids in the protection of your skin against UV radiation. Selenium insufficiency has been linked to an increased incidence of skin cancer.
A study of people who had a history of basal cell carcinoma found that after six months of taking 200 micrograms of selenium per day, there was a 50% reduction in new skin cancers.
Selenium inhibits both bacterial and viral skin infections by boosting white blood cell activity. It promotes wound healing. Selenium (when combined with Vitamin E) improves glutathione levels, which may aid in the treatment of skin wounds. Selenium has also been shown to lower acne incidence.
Final Thoughts
Vitamins are essential to your health and bodily functions, which means vitamin shortages can create negative effects on your skin. Because vitamins C and E protect your skin from the sun in important ways, a lack of either vitamin increases the chance of UV damage.
Vitamins are widely available these days, so speak with your dermatologist or physician to begin a health regimen.
You may be getting enough of these vitamins from your normal diet, but you'll still want to consume them since they're required for healthy skin. A blood test can help determine if you have any vitamin insufficiencies.