Best vitamins for the skin

table of colourful fruits and vegetables

Whilst physically looking after your skin plays an important part in its condition, there is a range of vitamins that can work from the inside to help create and maintain healthy skin. Vitamins can be taken in the form of a supplement, eaten in food and applied directly to the skin as part of a skincare routine.

Listed below are some of the best vitamins that can help to improve the quality and health of the skin! Most of these vitamins can be found in meats, fruits and vegetables – and where applicable, we have listed the meats, fruits and vegetables – or you can add to your diet via supplements. Remember to speak to your doctor before taking new supplements, especially if you are already on medication.

Vitamin D

Vitamin D works to help create healthy skin cells and, in some cases, can help to treat psoriasis. It is created when sunlight is absorbed by the skin, but this comes with the risk of sun damage, which is something that should be avoided. Vitamin D can also be absorbed into the body through the following foods, so you don’t have to risk exposing your skin to the sun.

  • Oily fish – sardines, salmon and mackerel
  • Fortified foods – yogurt, breakfast cereal and orange juice
  • Egg yolks
  • Red meat

Vitamin C

High levels of vitamin C can be found in the outer layer and inner layer of the skin, and it works to keep your skin healthy and fight against skin-cancer and ageing. Taking vitamin C through supplements or foods can help to enhance the effectiveness of sunscreen in fighting UV rays from the sun.

It can also help to heal damaged skin, dry skin and reduce the appearance of wrinkles through ageing due to its role in collagen production. The recommended vitamin C intake per day is 100mg and you can eat the following food to increase it in your diet:

  • Citrus fruit – orange juice and oranges
  • Strawberries
  • Peppers
  • Broccoli
  • Potatoes
  • Blackcurrants
  • Spinach

Vitamin K

Vitamin K works to help heal wounds and assist the blood clotting process. This can help increase the speed of healing for bruises, scars, dark spots, spider veins and much more!

Vitamin K can be found in many topical creams so they can be directly applied to the affected area. However, adults need to consume between 90mcg and 120mcg per day and you can do this by eating the following leafy greens:

  • Spinach
  • Kale
  • Cabbage
  • Lettuce
  • Green beans

Vitamin E

Vitamin E is an antioxidant and works to protect the skin against sun damage. Vitamin E helps to absorb any harmful UV rays produced by the sun when applied to the skin. The body naturally produces vitamin E through the oil residue in the pores on the skin.

However, those that have particularly dry skin may need vitamin E to help counteract the lack of oil and sebum being produced. Vitamin E is also known to help treat skin inflammation.

Although vitamin E is present in many skincare products, it can be minimised when in contact with the sun, so taking it through supplements or through your diet can be more effective.

Adults need around 15mg of Vitamin E per day and you can increase these by eating the following nuts, seeds, fruits and vegetables:

  • Almonds
  • Sunflower seeds/oil
  • Peanuts
  • Pumpkin
  • Mango
  • Avocado
  • Asparagus

Skin Health

Vitamins are a very important part of the skin and bodily functions. Without certain vitamins, the body can experience deficiencies in other ways which can cause extreme health issues.

Making sure you take the correct amount of vitamins, through food or supplements can be beneficial to your skin health and internal health!