These 5 Vitamins Are Crucial For Your Skin

Last updated on : December 02 2020

Girl checking her skin in a hand mirror

Vitamins And Skincare

In this article, we look at how vitamins play a process in your skin's health and recommend five that are the most crucial - vitamins A, C, D, E, and K. 

When you feed your skin with essential vitamins, together with an effective daily skincare routine, you can maintain skin health for a lifetime and face every day with a radiant complexion at any age. 

Additionally, when your skin is smooth, of even tone, and clear, your complexion becomes luminous and eliminates the necessity to cover it up with makeup. 

A. General Impact of Vitamins on Skin 

Vitamins are essential for a robust immune system, your mental well-being, and overall health, but they also play a vital role in the health of your skin.

Vitamins D, C, E, K, and A (beta carotene) are some of the skin's best vitamins. Getting enough of these vitamins can keep your skin looking youthful and healthy, which can lead to a reduction in: 

  • Redness 
  • Wrinkles 
  • Excessive dryness 
  • Dark spots 
  • Rough patches 

On the other hand, a general deficiency in vitamins can cause adverse effects on the skin, particularly vitamins C and E, which play an essential role in protecting your skin from the sun and skin cancer.

According to research by the Center for Disease Control and Prevention, skin cancer has been the most frequent cancer type in the United States. 

As a result, consuming the right amount of vitamins and using vitamin-laced skincare products can help prevent your skin's premature aging. 

B. The Best Vitamins For Great Skin

There are many vitamins recommended by health professionals that have significant effects on the skin. However, we have narrowed it down to the five vitamins that play substantial roles in the health of your skin. 

Try to incorporate these five vitamins into your diet and daily skincare routine by following the advice below.

1. Vitamin D 

Your body makes vitamin D when your skin absorbs sunlight. When this happens, it converts cholesterol to vitamin D, which is then taken up by your kidneys and liver and transferred throughout the body to create healthy skin cells.

Vitamin D plays an essential role in skin tone, and it may also help treat psoriasis. 

A natural version of vitamin D produced by humans is called calcitriol - a well-known topical cream used to treat psoriasis. The Journal of Drugs and Dermatology published a study in 2009, showing that calcitriol reduced skin irritation and inflammation in psoriasis patients. 

The Linus Pauling Institute at Oregon State University recommends 600 IU of vitamin D daily for healthy skin. You may need more if you are over the age of 70 or pregnant. 

If you don't think you are getting enough, you can do the following to increase your vitamin D intake:

  • Consume foods that naturally contain vitamin D, such as tuna, salmon, and cod. 
  • Consume fortified foods such as orange juice, yogurt, and breakfast cereals. 
  • Get a daily exposure of 10 minutes to the sun. However, we advise you to first check with your doctor before doing this, especially if you have a skin cancer history. 

On this last point - most healthcare professionals will advise you to reduce your exposure to the harmful ultraviolet (UV) rays from the sun and wear protective sunscreen on exposure to sunlight. 

2. Vitamin C 

Fruit salad in white ceramic bowl

You can find vitamin C in the dermis (inner layer of the skin) and epidermis (outer layer of the skin) of the skin in high levels. It helps reduce the appearance of fine lines, wrinkles, and heal damaged skin.

An adequate intake of vitamin C can also help prevent and repair dry skin.  

Its role in collagen production and its antioxidant (cancer-fighting) properties promote cell turnover, help keep the skin healthy, and reduce the aging signs caused by free radicals. It also keeps the skin looking lifted and firm.

Additionally, consuming oral vitamin C can boost the protection provided by topical sunscreens against damage caused by the sun's UV rays. 

These reasons are why vitamin C remains one of the most significant ingredients in numerous antiaging skincare products, both topical and oral. 

However, according to a review from the University of Otago, topical vitamin C's effectiveness is unclear. It seemed to help in some studies but not in others, or it worked only when paired with vitamin E and a delivery oil. 

Therefore it's best to get your daily vitamin C requirement - 1000mg -through your diet. Fortunately, due to its prevalence in the foods we eat, its deficiency is rare.

However, you can do the following if you don't get adequate vitamin C in your diet: 

  • Consume more citrus foods like oranges 
  • Consume plant-based sources of vitamin C, such as broccoli, spinach, and strawberries 
  • Use supplements recommended by your doctor. 
  • Use antiaging skin treatments containing vitamin C for treating wrinkles, dryness, age spots, and redness. 

3. Vitamin E 

Vitamin E is a well-known antioxidant like vitamin C. Its primary function in the skin is to protect it against sun damage by absorbing the harmful UV light from sun exposure. 

Vitamin E can help prevent wrinkles and dark spots with its photoprotective properties, thus promoting clear skin. 

The body transports vitamin E from the blood to the skin's surface through sebum, an oily substance released through the pores. In the right balance, sebum helps prevent dryness and keeps the skin conditioned.

Vitamin E can help counterbalance a lack of sebum if you have dry skin. It is also helpful in treating skin inflammation. 

About 15mg of vitamin E is needed daily by most adults, and you can get all you need by eating a variety of foods, including:

  •  Vitamin E-rich foods like seeds and nuts, like hazelnuts, sunflower seeds, and almonds. 
  • Green leafy vegetables like spinach or broccoli. 
  • If necessary, a separate vitamin E supplement or a multivitamin. 

4. Vitamin K 

Vitamin K is vital in helping the process of blood clotting in the body, which allows the body to heal bruises, wounds, and places affected by surgery. 

Additionally, vitamin K helps some skin conditions, like: 

  • Spider veins 
  • Dark spots 
  • Stretch marks 
  • Stubborn circles under the eye 
  • Scars 

You can find vitamin K in numerous topical creams. Doctors frequently use creams containing vitamin K on patients who have just undergone surgery to reduce bruising and swelling. This application can help to speed up the skin's healing process. 

Also, vitamin K helps retain moisture on the skin and may help improve skin strength. Altogether, vitamin K in topical creams aids in improving skin smoothness and tone. 

Deficiency of vitamin K is rare in the United States, according to the University of Florida. For a great skincare routine, between 90 and 120 ugs of vitamin K is needed daily by adults. 

You can increase your intake by eating: 

  • Spinach 
  • Green beans 
  • Cabbage 
  • Green tea
  • Kale 
  • Lettuce 

5. Vitamin A (Beta-carotene) 

Beta-carotene is another UV-fighter on the list and a staple in every skincare routine. It is found majorly in carrots. 

The vitamin is also a powerful antioxidant that can help prevent sun damage from your skin and improve skin health.

The consumption of beta-carotene makes you less sensitive to UV rays. The primary way to protect your skin against sun damage is through sunblock, but beta-carotene may confer extra protection against the harmful sun rays. 

You can usually get beta-carotene through food; therefore, supplement isn't always necessary, as long as you consume your vegetables. Consuming carrots is the best way to get beta-carotene, and you may earn extra by eating the following: 

  • Squash 
  • Leafy greens 
  • Cantaloupe 

C. Are You Getting Enough Of These Vitamins

Heart shaped tablets spilling from container

As essential as these vitamins are, you are probably getting more than enough through your daily diet. 

If you're concerned about a deficiency, speak with your health care provider, who might offer a blood test to determine if you are deficient in any vitamin.

Similarly, to prevent an overdose of vitamins, you should only take vitamin supplements with a medical professional's guidance.  

D. Conclusion  

The deficiency of vitamins and other nutrient staples like fatty acids, omega 3, folic acid, and vitamin b complex is always evident on your skin. It shows the vital role that vitamins and a balanced diet play in skin health and, consequently, your levels of self-confidence and self-esteem. 

So it's crucial to know that perfect skin goes beyond washing your face every morning and at night. It also requires proper nutrition, mainly through eating healthy vitamins naturally in your diet and applying them appropriately on your skin. 

You can improve your beautiful and glowing skin by paying attention to your nutrients intake and the ingredients in your healthy skin balm or any other products you use daily - look for the five vitamins essential for skincare discussed in this article. 

Consuming plenty of vegetables and fruits and adding supplements infused with the right vitamins and other nutrients will keep your skin glowing and your vitamin levels optimal.

However, as always, we advise that you consult your doctor or dermatologist before you make any significant changes to your diet or skincare routines.

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