Essential Vitamins for Healthy Skin

Dr. Faiza

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Essential Vitamins for Healthy Skin

The skin is the largest organ in your body. It should be healthy and glowing. Skin problems are a major concern in health issues. Basic adaptation in skin care is to protect your skin from the harmful effects of ultraviolet radiation and use sunscreen during outdoor activities. Although sun exposure hurts the skin, it is needed for the body as it helps in the absorption of Vitamin D in the bones. Having an adequate amount of vitamins helps reduce aging factors like dark spots, rigid patches, redness, and excessive dryness. You can use natural ways to control aging factors besides the intake of these basic vitamins.

Vitamin C

Vitamin C is a water-soluble vitamin that occurs mostly in the outermost layer of the skin. It acts as an antioxidant because it can attack various carcinogens and helps in the formation of collagen protein. Collagen is useful for skin and body health. Because of this property, Vitamin C is the major ingredient in different anti-aging creams and serums. Vitamin C can regenerate damaged cells and enhance the healing process. Vitamin C is the major ingredient in all dietary supplements. It is advised to take 1000 mg of it daily. The Sources of Vitamin C include

  • Vegetables and fruits like strawberries, spinach, and broccoli
  • Citrus fruits, i.e., lemons and oranges

Vitamin C deficiency leads to scurvy, heart problems, cancer, brain disorders, and the common cold. Using enough doses of Vitamin C gives you healthy skin.

Vitamin D

Vitamin D, or cholecalciferol, is naturally synthesized in your skin by absorbing the sun’s rays. The conversion of Cholesterol into Vitamin D takes place during this process. The liver and kidneys gather this Vitamin and develop new healthy cells. In this way, Vitamin D can manage your skin tone and is also helpful in treating psoriasis (scaly skin).  Human-made vitamin D (Calcitriol) is an analgesic that can treat the problem of psoriasis. The study conducted in 2009 showed that calcitriol helps skin irritation and inflammation in psoriasis. The daily recommended dosage of Vitamin D is 600 IU. This dosage should not be exceeded during pregnancy or at an older age.

The major sources of Vitamin D are

  • Sea foods like tuna, cod, and salmon
  • Fortified products like orange juice, yogurt, and breakfast cereals
  • 10 minutes of exposure to the sun

Vitamin A Deficiency can cause bone mineral deficiencies such as Rickets (in children) and osteomalacia (in adults). Eating foods containing enough Vitamin D makes your skin look younger.

Vitamin D

Vitamin E

Vitamin E is also an antioxidant, like Vitamin C. It plays a key role in skin care by protecting the skin from damage from sun rays. Applying Vitamin E to the skin can absorb UV rays from sunlight. It helps fight wrinkles and dark spots. Our skin creates sebum, an oily substance that moisturizes the skin. Vitamin E naturally produces sebum, which prevents skin dryness. It can also heal inflammation of the skin. It is preferable to include a sufficient amount of Vitamin E in your diet. Adults should take about 15mg of Vitamin E daily. 

The major sources of Vitamin E are as follows

  • Dry fruits, e.g nuts, almonds, sunflower seeds, and hazelnuts
  • Vitamin E Supplements or Multivitamins
  • Topical creams contain both Vitamin C and E and work effectively to protect from light

The deficiency of Vitamin E can cause cataracts, cancer, and Alzheimer’s disease.

Vitamin E

Vitamin A

Vitamin A is the most efficient among all skin care products. It is available in different types, but the derivative (retinol) is used among them. FDA (Food and Drug Administration) is renowned for Vitamin A as a topical agent that can transform skin. It binds to skin cell receptors, empowering the protection of the skin layer, preventing collagen damage, and starting the turnover of skin cells. Vitamin A proves to be a strong combatant against acne. The derivative of Vitamin A is Retinoic acid (tretinoin), which can be obtained under prescription. Dermatologists suggest Vitamin A for treating fine lines and Hyperpigmentation.

The main sources of Vitamin A include the following:

  • Caretoniods in leafy green vegetables like spinach
  • Egg and dairy products, Animal liver, or fortified foods
  • Dietary Supplements and manufactured food.
  • A diet rich in vegetables like carrot juice, sweet potatoes, carrots, and green vegetables

The deficiency of this vitamin causes night blindness and childhood blindness. Taking the normal amount of Vitamin A or Retinol for skin and eye problems is advised.

Vitamin A

Vitamin K

The importance of Vitamin K in the body is due to its major role in blood clotting, which helps heal bruises and wounds. The functions of Vitamin K include the removal of spider veins or varicose veins, stretch marks, dark spots, scars, and dark circles under the eyes. Vitamin K is a key ingredient in many skin products. Due to its healing process of bruising and swelling, most doctors use Vitamin K in patients having surgery. Research lacks more evidence of the effectiveness of vitamin K than that of vitamin C.

The University of Florida stated that vitamin K deficiencies are less prevalent in the United States. The adult population should take 90–120 ug of Vitamin K.

The  sources of Vitamin K are

  • Vitamin K1 is found in Leafy green vegetables like spinach, kale, green beans, cabbage, and lettuce
  • Vitamin K2 sources are animal foods like eggs, however, soybeans from the fermentation of bacteria are a rich source of Vitamin K2.

A deficiency of Vitamin K led to developmental delays in newborn babies. Warfarin therapy is used with Vitamin K as an anticoagulant drug.

Vitamin K

Vitamin B Complex

Vitamin B Complex is a combination of eight different vitamins, including B1 Thiamine, B2 Riboflavin, B3 Niacin, B5 and B6 Pantothenic acid, B7 Biotin, B9 Folate, and B12. That’s all.

Niacinamide, or Vitamin B3, is commonly used in skincare. It can treat eczema, reduce dryness, and provide a soothing effect on the skin. It enhances the skin’s texture and tone by increasing the levels of ceramides (lipids) in the skin. It helps in decreasing the appearance of dark spots, pores, redness, pigmentation, wrinkles, and fine lines. Pantothenic acid B5 is used with Niacin to improve skin moisture and hydration. It has anti-inflammatory benefits for skin irritation and redness.  

Vitamin B Complex

Vitamins are beneficial for skin and body health, so they should be taken in considerable amounts. Deficiencies in essential vitamins can deteriorate skin health. Vitamins E and C are used as sunscreens to protect the skin from adverse effects like skin cancer. Skin cancer is the most prevalent in the United States, according to the Centers for Disease Control and Prevention Authority. Seek medical professional assistance before using any multivitamins or supplements.

Hey, I m Faiza Jabbar a Consultant Skin Specialist. I can give you the best opinion about your skin problems. My Work is to provide you the best content related to fashion and skincare. Stay in touch with me! for more details contact me at

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