Maintaining skin health isn’t just about looking younger; it’s about strengthening and supporting its primary function—acting as a barrier against environmental damage. Therefore, you need more than just topical treatments. It starts with a balanced diet that includes the best vitamins for skin health.
Smooth, youthful skin starts from within.
Eating plenty of vegetables, fruits, and lean proteins should provide all the nutrients you need for overall health. But specific vitamins are particularly beneficial for your skin, helping to keep it youthful, hydrated, and resilient.
So, let’s explore the best vitamins for skin health, their benefits, the foods they are commonly found in, and how to incorporate them into your skincare routine.
The Best Vitamins for Skin: The Breakdown
We’ll soon dig into what each vitamin does and what foods they’re most common in. But if you just want a list of the best vitamins for skin health, it’s these:
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin D
- Vitamin K
- B Vitamins
- Zinc
These vitamins are found in many foods you already eat and can also be taken as supplements if needed. Many are also common ingredients in skincare products.
If you have concerns about not getting enough of these, continue reading to find out why they’re important and where to get them in your diet.
Vitamin A: The Tissue Builder
Vitamin A is a fat-soluble vitamin that comes in several forms, including beta-carotene and retinol.
This vitamin helps your body create and maintain the tissues of your teeth, bones, muscles, organs, and skin. In addition to protecting you from free radicals and preserving your eyesight, it prevents skin dryness and scaling. By promoting cellular turnover, it can also help reduce acne, smooth wrinkles, and even out skin tone.
Foods Rich in Vitamin A
Vitamin A can be found in plant and animal food sources and is often added to many processed foods. Those include:
- Orange and yellow fruit and vegetables, including mangos, melons, tomatoes, squash, carrots, and sweet potatoes
- Dark leafy greens, like kale and spinach
- Broccoli
- Eggs
- Organ meat, especially beef liver
- Fortified cereal
In Skincare Products
Look for retinoids (retinol, retinaldehyde, and retinyl esters) in skincare products. These vitamin A derivatives are potent ingredients in anti-aging creams and acne treatments. They boost collagen production, improve skin texture, and reduce pigmentation.
Vitamin C: The Skin Brightener
Vitamin C, a water-soluble vitamin, is a powerful antioxidant that helps protect the skin from damage caused by free radicals and UV exposure. It also aids in collagen synthesis, which is essential for maintaining skin elasticity and firmness.
Additionally, vitamin C brightens the complexion and reduces hyperpigmentation.
Because the body cannot make Vitamin C and excretes what we don’t use, we must continue replenishing this necessary nutrient through our diet.
Foods Rich in Vitamin C
Practically all fruits and vegetables have some vitamin C. Most people know that citrus fruits contain large amounts, but you may be surprised by other sources, such as:
- Berries
- Melons, like cantaloupe and watermelon
- Bell peppers
- Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts
- Leafy greens
- Squashes
- Potatoes, even white ones!
- Tomatoes
And many others. Vitamin C is also present in juices and dried fruit.
In Skincare Products
Vitamin C is one of the most common skin-healthy ingredients in skincare. Look for ascorbic acid or L-ascorbic acid in serums and moisturizers. Vitamin C serums are famous for their brightening effects and ability to enhance sunscreen’s effectiveness.
Vitamin E: The Moisturizer
Like Vitamin C, Vitamin E is a crucial antioxidant that strengthens the immune system while aiding in collagen synthesis. Its moisturizing presence in sebum is an essential part of the skin barrier.
Although our bodies create this nutrient independently, the amount decreases as we age. So, ensure you eat plenty of foods rich in this age-defying vitamin.
Foods Rich in Vitamin E
Being fat-soluble, the best sources of Vitamin E include high-fat seeds and nuts. Those and other foods include:
- Almonds, hazelnuts, peanuts, etc.
- Sunflower seeds, pumpkin seeds, chia seeds, and more
- Avocados
- Oils, especially wheat germ, sunflower, and almond oil
- Avocados
- Spinach
- Butternut squash
In Skincare Products
If you don’t see “Vitamin E” listed on a skincare product’s ingredients, look for tocopherol and tocopheryl acetate, the scientific names for two of this vitamin’s forms. Vitamin E and its derivatives are often found in creams and lotions designed to hydrate and soothe the skin.
Vitamin D: The Sunshine Vitamin
Vitamin D is one of the best vitamins for skin because it plays a crucial role in tissue growth and repair. It is also vital for calcium absorption, enhances the immune system, and helps destroy free radicals that can cause premature aging.
Foods Rich in Vitamin D
Unlike most vitamins and nutrients, Vitamin D is not naturally found in high concentrations in many foods. We meet most of our Vitamin D needs through sun exposure, which causes specific receptors to produce it in our bodies.
However, there are foods that supply this necessary nutrient. Plus, supplements may also be helpful if you don’t live in a sunny climate or can’t be outside very much.
Foods that include Vitamin D are:
- Fatty fish, like salmon, mackerel, and sardines
- Many fortified foods, including milk, orange juice, and cereals
- Egg yolks
- Beef liver
In Skincare Products
Vitamin D isn’t a common ingredient in skincare products. However, it can be beneficial for conditions like psoriasis. Look for creams and serums containing calcitriol or other vitamin D analogs.
Vitamin K: The Healer
A vital nutrient for blood clotting, Vitamin K helps the skin heal from wounds, bruises, and surgical scars. While there are fewer studies on this vitamin’s skin benefits, some believe it may also improve skin elasticity, help reduce the appearance of dark circles and spider veins, and improve inflammatory skin conditions, such as psoriasis.
Foods Rich in Vitamin K
When you need Vitamin K-rich food, think green! Vegetables that have high levels of this nutrient include:
- Kale
- Spinach
- Brussels sprouts
- Broccoli
- Green beans
- Asparagus
In Skincare Products
Eye creams and skin care products often include Vitamin K to reduce bruising and dark circles. Look for products that list phytonadione (a form of vitamin K) in their ingredients.
B Vitamins: The Protectors
Some of the best vitamins for skin health are the B vitamins, particularly B3 (niacin and niacinamide), B5 (pantothenic acid), and B7 (biotin) play a significant role in skin health.
Internally, B3, or niacin, improves the skin’s barrier function, promotes cellular turnover, and repairs DNA. It’s also vital for turning food into energy. The other form, niacinamide, is a fantastic ingredient in skincare products to moisturize, repair damage, calm inflammation, and reduce pore size, wrinkles, and other signs of aging.
B5 and B7 both aid in the breakdown of foods in fatty acids and prevent cellular water loss, which is vital for healthy, hydrated skin, hair, and nails.
Foods Rich in B Vitamins
There are eight different B Vitamins, all of which support bodily functions and healthy skin. They’re present in almost all the foods you eat. This is fortunate because they are water-soluble and not stored in the body, which is why a balanced diet is so crucial.
Foods that contain B3, B5, and B7 include:
- All animal products, including organ meats, fish, eggs, and dairy products
- Beans and lentils
- Nuts and seeds
- Mushrooms
- Whole grains
- Avocado
- Broccoli and other vegetables in the cabbage family
- Fortified foods, like cereal and bread
- Even chocolate!
In Skincare Products
Niacinamide is a versatile ingredient found in various skincare products, from serums to moisturizers, and is known for its anti-inflammatory and brightening properties. Pantothenic acid (pro-vitamin B5) is common in lotions and creams for its moisturizing and soothing benefits. Biotin is often found in both haircare and skincare products, often combined with other B vitamins and collagen for extra moisturizing and anti-aging benefits.
Zinc: The Peacemaker
Though technically a mineral rather than a vitamin, we cannot forget about zinc. It is one of our skin’s most hardworking protectors against UV damage. It’s also vital for healing damaged tissues, calming inflammation, and promoting cellular growth.
Foods Rich in Zinc
While occurring in its highest concentrations in animal products, it is possible to get zinc from a vegetarian or vegan diet. However, the body doesn’t absorb it as well from plant-based foods, so supplements may be necessary.
The foods that contain the most zinc are:
- Shellfish, especially oysters
- All meats
- Eggs and dairy products
- Beans
- Nuts
- Fortified foods
In Skincare Products
Zinc is often combined with niacinamide in serums and lotions to promote healing and calm inflammatory conditions, such as acne, rosacea, and psoriasis. As zinc oxide, it is a crucial ingredient in sunscreens.
Getting the Best Vitamins for Skin Health
Eating a balanced diet is necessary for all aspects of your health, including maintaining healthy, radiant skin. If you struggle to remember what fruits and vegetables to eat, remember to “eat the rainbow.” By incorporating foods that are red, orange, yellow, green, blue, purple, and white, you’ll have no problem getting all the best vitamins for skin and general health.
While a balanced diet rich in fruits, vegetables, and healthy fats provides a strong foundation, using skincare products formulated with these vitamins can enhance their benefits. If you don’t know if you’re following the right skincare routine for your skin, talk to your aesthetician. They can make recommendations that will have you glowing in no time.
Finally, consult with a healthcare provider if you have conditions that make vitamin absorption challenging or if you might be deficient in certain nutrients. They can form a tailored treatment and nutrition plan to address those issues and keep you healthy.
By nourishing your skin from the inside out, you can achieve a glowing complexion that reflects overall health, vitality, and well-being.
