The 4 Best Vitamins For Skin Radiance
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
The right vitamins for the skin can protect your body from things outside and keep a healthy and glowing skin.
Table of Contents
From experiencing face acne and wrinkles to getting a skin wound to heal, there are various skin health issues we can relate to. Your regular visits to the dermatologist are indeed a great way to treat your skin issues. However, between keeping your skin healthy and blemish-free, there are certain things you can do to keep healthy skin from the inside.
What happens inside is as important as outside. Taking care of your skin goes beyond maintaining the surface of your skin. It is about understanding specific root causes from the inside.
As a woman, you can take foods and supplements with sufficient vitamins for healthy skin. Just as you need to keep your vital organs healthy and provide your body with energy, your skin needs an extra boost with the best vitamin. As a team, we have provided you with some of the best vitamins for good skin, which takes a turn from the inside out.
Vitamin D
Vitamin D is one of the vitamins for the skin you can quickly get through sunlight absorption, a process that converts cholesterol to vitamin D. When this happens, the liver and kidney take up the vitamin D and transport the nutrients around the cells that require it. Part of the body cells that need vitamin D is the skin, where the nutrient plays an essential role in skin tone.
Calcitriol is a unique and artificial form of vitamin D that humans produce naturally. Calcitriol is a topical cream known for effectively treating people with psoriasis, a skin disease. Studies show that applying calcitriol reduces skin inflammation and irritation in people with psoriasis, with little or no adverse side effects.
The NIH Office of Dietary Supplements recommends a daily vitamin D intake of 600 IU (15 mcg) for adults between 19-70 years. You can choose to boost your vitamin D intake by:
- Eating vitamin D foods sources such as cod, salmon, and tuna.
- Taking fortified foods such as cereals, orange juice, and yogurt
- Taking brief walks that can expose you to 10 minutes of sunlight in a day
Vitamin C
Maintaining the structure and integrity of your skin requires collagen, a vital nutrient. But your body won’t produce the proper quantity of collagen if you don’t get enough vitamin C. Vitamin C is necessary because it promotes collagen synthesis.
Collagen, present in the best skin supplements, efficiently reduces and restores wrinkles, aging, and skin damage. Collagen is vital for laser skin treatments and micro needling, which can remove dead skin cells and renew the skin. Therefore, consider vitamin C as vitamin C-collagen if you’re looking for vitamins for skin health.
Furthermore, vitamin C helps lower your risk of developing skin cancer because it is an antioxidant. To boost your vitamin C intake for healthy skin, you might wish to:
- Consume more citrus fruits and certain vegetables, including broccoli and green peppers.
- Take some of the best vitamin C supplements for healthy and glowing skin, as the doctor recommends.
- Use antiaging treatments with vitamin C to treat skin dryness, redness, age spots, and wrinkles.
Vitamin E
This vitamin E for skin is fat-soluble and, with Vitamin C, can strengthen the walls of your skin cells. The body produces vitamin E through an oily substance(sebum) from the skin’s pores. Sebum serves to prevent any form of skin dryness.
Vitamin E is available in most skin care products because it is a powerful antioxidant that absorbs energy from the sun’s harmful UV light. This process works to reduce wrinkles and dark spots. However, sun exposure could reduce the effects of these products.
It is advisable to get enough vitamin E through your diet. However, note that as an adult, you need about 15 mcg of vitamin E daily. You can get a good amount of vitamin E from:
- Eating nuts, whole grains, olive oil, sunflower oil, and spinach
- Taking the right vitamin E supplements from a doctor’s recommendation.
- Using skincare products containing both vitamin E and vitamin C for photoprotection.
Vitamin K
The best beauty supplements contain vitamin K, which is responsible for the body’s process of blood clotting to heal skin wounds and bruises. Its primary role is to help treat skin conditions like dark spots, scars, stretch marks, and dark circles around the eye.
Most dermatologists recommend creams that contain vitamin K for patients who have just undergone surgery. This vitamin helps to reduce swelling and bruising that may come after a surgical procedure. Studies, however, indicate that the effects of vitamin K on the skin are less extensive than those of vitamins E and C.
As an adult, you can take up to 90 and 120 ug of vitamin K daily. If you want to increase your level of vitamin K, start eating foods like spinach, cabbage, kale, lettuce, and green beans.
Are Vitamins Essential for Skin Health?
If you eat a diet rich in vegetables or fruits and take supplements containing vitamins, you will reach a healthy skin goal. However, if you have a vitamin deficiency and experience certain conditions, you will find the best vitamin supplements for skin health a necessity. For instance, if you experience scarring, vitamin E can help restore your skin. Studies show that, in some cases, a vitamin E skin product can reduce the appearance of scars. It may also make the scar worse if not appropriately used.
So, yes. Vitamins are essential for skin health, which includes both diet and supplements. However, this depends on how and when you use it. For this reason, diet is a perfect way to get vitamins into your body.
Final Thoughts For You
There are several vitamins for healthy skin, especially for women with vitamin deficiencies. Any deficiency in these vitamins can cause skin problems, so it’s never out of place to eat various foods with these nutrients. Getting a balanced diet is one of the best things you can do to maintain healthy and glowing skin.
Thankfully, you can take care of these skin conditions with the best vitamin supplements. However, you may want to ensure you are not over-supplementing because it can lead to other health issues. For this reason, always consult your dermatologist to ensure you take the proper amount of vitamins for skin health.
- Holick MF. Vitamin D: A millenium perspective. J Cell Biochem. 2003;88:296–307. doi: 10.1002/jcb.10338.
- Lebwohl M, Ali S. Treatment of psoriasis. Part 1. Topical therapy and phototherapy. J Am Acad Dermatol. 2001;45(4):487–498.
- Tobin DJ. Introduction to skin aging. J Tissue Viability. 2017;26(1):37–46. doi: 10.1016/j.jtv.2016.03.002.
- Afaq F, Mukhtar H. Photo Chemoprevention by botanical antioxidants. Skin Pharmacology and Applied Skin Physiology. 2002;15(5):297–306.
- Wilson JX. Mechanism of action of vitamin C in sepsis: ascorbate modulates redox signaling in endothelium. Biofactors. 2009;35:5–13.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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hey, so i was reading about vitamin d and the sun thing. i get that its good for skin, but what about when its like, really cloudy for days? do we not get enough of it then? just wondering cause where i live it’s not always sunny.
I absolutely love how this article simplifies the importance of each vitamin for the skin. Vitamin C has always been my go-to for that glow. Great job, Vitamins For Woman, for highlighting these essentials!
I’m glad it helped, Tara
vitamin K for healing is new to me. always thought it was just for blood stuff. guess you learn something new everyday.
right? it’s amazing how much we don’t know about what’s good for our skin. this article opened my eyes too!
I’m glad you found this insightful, Leafylinda
so if i bike under the sun do i get extra vitamin d and a workout bonus huh
I’m so here for the vitamin E talk! My skin has never looked better since I included it in my daily routine. This article is spot on.
okay, but isn’t taking too many vitamins bad for you? i mean, how much is too much, especially for something like vitamin A which wasn’t mentioned but I know can be harmful in high doses.
Interesting article! I’m always looking for ways to improve skin health naturally. It’s good to be reminded that a balanced diet plays such a crucial role.
Taking a balanced diet should never be underestimated
never thought about vitamins for my skin, should probably start looking into that stuff. thanks for the info.
You’re welcome, Greg
Vitamin C is a miracle worker! Can’t get enough of it for my skin. This article is so informative, love it!
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