Vitamins for Skin

A glow on your skin can change your whole personality, but that glow is often quite hard to come by, especially if you do not pay attention to your diet. You need several important vitamins for skin and you get those from the food you eat. If you want to improve the quality of your skin, you need to know about the most important vitamins that are essential for healthy skin. Let's find out more about it.

Best Vitamins to Help You Get Healthy and Glowing Skin

It is true that protecting your skin from damaging UV rays and keeping your skin moisturized will help improve the quality of your skin, but you cannot get good results unless you know about the best vitamins for skin. Here are a few recommendations.

Vitamin D

Your skin gets vitamin D from sunlight and your kidneys and liver transport it throughout the body to create healthy cells. Getting adequate amount of vitamin D may also help you deal with several skin conditions, including psoriasis. Be sure to take at least 600IU of vitamin D a day.

Sources of the Vitamin: Spending 10 minutes out in the sun can help increase your vitamin D levels, but you can also get this vitamin from fortified foods, such as orange juice, breakfast cereals, and yogurt – tuna, salmon, and cod are also some rich dietary sources of vitamin D.

Vitamin C

Vitamin C is essential for the health of the outer layer of your skin (the epidermis) as well as the inner layer of your skin (the dermis). It acts as an antioxidant in the body and prevents free radical damage to your skin. It also helps produce collagen, which keeps your skin flexible and healthy.  You should be taking at least 1,000mg of vitamin C a day.

Sources of the Vitamin:  Include citrus foods in your diet and eat more of broccoli, strawberries, and spinach. You can also take vitamin-C supplements to increase your intake of this vitamin, but be sure to talk to your doctor before supplementing with vitamin C.

Vitamin E

Vitamin E also acts as an antioxidant in the body and prevents oxidative damage to skin cells. It prevents aging effects and keeps you from dealing with wrinkles and dark spots. Your body can produce vitamin E by using sebum, an oily substance on your skin that keeps it conditioned. You should get at least 15mg of vitamin E daily.

Sources of the Vitamin:  Include more nuts and seeds in your diet, such as hazelnuts, almonds, and sunflower seeds. You can also use topic products to get vitamin E, or opt for vitamin E supplements to increase your intake of this vitamin.

Vitamin K

It is important for the process of blood clotting, without which bruises and wounds would not heal. Adequate amount of vitamin K is essential for the prevention of dark spots, spider veins, stretch marks, scars, and circles under the eyes. you should at least be getting 90ug of vitamin K daily.

Sources of the Vitamin:  You can find it in many topical creams, but you can also increase your intake of vitamin K by including green beans, cabbage, spinach, kale, and lettuce in your diet.

Vitamin A

It is one of the most important vitamins for skin because it helps repair skin tissue. Your skin may become dry and flaky if you have a vitamin A deficiency.

Sources of the Vitamin: You can increase your intake of vitamin A by eating foods, such as carrots, sweet potatoes, and dark leafy vegetables.

Vitamin B Complex

It provides you with biotin, a nutrient essential for the formation of skin, nails, and hair cells. You may develop problems like dermatitis and hair loss if you do not have enough vitamin B complex in your diet.

Sources of the Vitamin:  You can get plenty of vitamin B complex from eggs, rice, oatmeal, and bananas. Topical creams also contain vitamin B complex and help even out skin tone.

Vitamins for Hair and Nails

You already know about some of the most important vitamins for skin, but it is equally important to include certain foods in your diet to keep your nails and hair healthy. Only this would help you have a complete look. Here are some recommendations:


This B-vitamin is essential for the overall health of your nerves, skin, metabolism, and digestive tract. You should be getting no less than 35 micrograms of biotin a day to prevent a deficiency.

Sources of the Vitamin:  You can get plenty of biotin from bananas and peanut butter. Similarly, spinach, sweet potatoes, mushrooms, almonds, eggs, cauliflower, and cheeses are great sources of biotin.


Your hair will look dull and dry when you do not have enough iron in your body. It will also affect the quality of your nails and make them become brittle. You should increase your intake of iron to prevent problems related to nails and hair.

Sources of the Vitamin: You can get iron from foods like oysters, spinach, and cashews. Other good sources include red meat, poultry, dark green leafy veggies, beans, and peas. You can also get it from iron-fortified products, such as breads, cereals, and pastas.

Omega-3 Fatty Acids

These fatty acids help reduce inflammation in the body and prevent oxidative damage to cells in your body. It means getting enough of omega3s would help keep your skin, hair, and nails healthy.

Sources of the Vitamin: Some of the finest sources of omega3s include sardines, salmon, and mackerel. You can also supplement with fish oil to increase your intake of omega3s. Other good sources include white fish, hemp seeds, chia seeds, cod liver oil, and egg yolks. 

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