Introduction
Having dark spots, also known as hyperpigmentation, on the skin, most especially in visible areas, can be an insecurity for some people. They make the skin look dull and unhealthy and could result from sun exposure, acne scars, skin injuries, ageing, and even hormonal imbalance.
In most cases, avoiding them can be difficult, while fading them can be even more difficult, which is why we will explore the skin-brightening vitamins for dark spots, how they work, their best food sources, and supplements that contain them in order to give your skin a bright and even tone.
What Causes Dark Spots?
Dark spots are formed when there is excessive melanin production, which can be triggered by the following:
1. Sun Exposure
Ultraviolet rays from the sun cause an increase in melanin production, leading to the formation of dark spots or age spots on the skin, as people who spend more time in the sun tend to suffer from hyperpigmentation.
2. Acne
Acne is a skin condition that occurs in the majority of people. Acne comes in different forms, like whiteheads, blackheads, or acne cysts. However, they all have in common that during the body’s immune response to this condition, there is excess melanin production, leaving behind dark spots.
3. Skin Injuries
Skin injuries like cuts, burns, scratches and excessive exfoliation can cause excessive melanin production, leaving the skin with traces of dark spots.
4. Ageing
During cell turnover, older skin cells are eliminated through cell death and replaced by new skin cells. Although ageing is a natural process, cell turnover slows down when it begins, leading to several signs of ageing on the skin, including hyperpigmentation.
Also, hyperpigmentation becomes common on ageing skin due to oxidative damage done to the skin over time by UV rays and other environmental pollutants.
5. Hormonal Changes
As a woman, your hormones can be a roller coaster; it could be as a result of pregnancy, polycystic ovarian syndrome or birth control pills. They can all lead to excessive melanin production, especially on the forehead, cheeks, chin, bridge of the nose, and above the upper lip.
How Can Vitamins Help With Dark Spots?
Getting rid of dark spots can be entirely challenging, but with the right vitamins for hyperpigmentation, they can be gradually taken care of through the following ways:
- Reduction of melanin production: Vitamins C and B3 inhibit the activity of tyrosinase, an enzyme responsible for melanin production, leading to reduced appearance or complete disappearance of dark spots.
- Increased cell turnover: Adequate cell turnover necessary to keep the skin healthy can be slowed down by several factors, but with the right vitamins, like vitamin A, cell turnover can be accelerated, replacing dead skin cells with new cells to prevent hyperpigmentation.
- Antioxidant protection: Vitamins E and C protect the skin from antioxidants and help neutralize free radicals caused by factors like sun exposure. These vitamins are essential as they can prevent the formation of dark spots through this process.
Key Vitamins for Brightening Skin
Here are the key vitamins for uneven skin tone for a brighter and even skin tone.
- Vitamin A accelerates cell turnover, leaving the skin bright and vibrant.
- Vitamin B3 (Niacinamide) reduces dark spots for a brighter skin tone.
- Vitamin B5 (Pantothenic acid): It helps with skin hydration and repair, aiming for brighter skin.
- Vitamin E
- Vitamin K
Top 5 Vitamins for Dark Spots
Dark spots can be frustrating, but the right vitamins can help fade them naturally. These powerhouse nutrients brighten skin, even tone, and reduce hyperpigmentation from within.
1. Vitamin C
Vitamin C can help improve the appearance of dark spots;
- Inhibiting the activity of the enzyme tyrosinase, which is responsible for melanin production.
- Through its anti-inflammatory properties, vitamin C helps fight acne and other skin injuries that may lead to hyperpigmentation.
- It promotes collagen production, indirectly clearing dark spots and promoting cell turnover. It also contains antioxidant properties.
Best sources:
- Citrus fruits like lemons, oranges
- Pineapple
- Guave
- Broccoli
- Strawberries
Best supplements for vitamin C:
- Liposomal Vitamin C
- Nature’s Bounty C
- Nature’s Bounty High Potency C
- Superior Source C Tangy Orange Melts
Tip: Vitamin C can upset the stomach for some when taken on an empty stomach.
2. Vitamin E
Vitamin E is a highly potent vitamin and antioxidant that helps repair skin damage done to the skin by sun exposure. It also hydrates the skin and helps fade dark spots for brighter-looking skin.
Best food sources:
- Almonds
- Sunflower seeds
- Avocados
- Spinach
Best supplements for vitamin E:
- Solgar Vitamin E
- Nature Made Vitamin E Soft Gels
- Arazo Nutrition Vital One Multivitamin for Women
- Deal Supplement Vitamin
Tip: To get the maximum effect of vitamin E, use it in combination with vitamin C. It works best as an antioxidant when combined.
3. Vitamin A (Retinol)
Vitamin A, especially in the form of retinoids, penetrates the skin to enable collagen production and, at the same time, inhibits melanin production, leaving the skin smooth and free of dark spots.
Best food sources:
- Carrots
- Sweet potatoes
- Kale
- Spinach
- Eggs
Best supplements for vitamin A:
- Now Foods Vitamin A
- Nature’s Way Vitamin A
- Suplint Women’s Multi – Besides vitamin A, it has several other vitamins and nutrients for skin and overall health.
- Self-Nutrition Essential Nutrients for Women – Another supplement with Vitamin A and all other nutrients.
Tip: Start with supplements that contain low retinol content.
4. Vitamin B3 (Niacinamide)
Vitamin B3 helps reduce dark spots by preventing the conversion of melanosomes into melanocytes but converts them into keratinocytes, which helps with overall skin health. In addition, it hydrates the skin and strengthens the skin barrier.
Best food sources:
- Chicken
- Fatty fish (salmon, mackerel)
- Mushrooms
- Brown rice
Best supplements for vitamin B3:
- Nutricost Niacinamide
- Life Extension Vitamin B3
- O Nutritions Vitamin Complex – Asides vitamin B3, it contains vitamins B5, B7, B8, B9, B12 and C.
- Primal Multivitamin contains niacin and other vitamins that fade dark spots on the skin.
Tip: Combine vitamin B3 with vitamin C for an enhanced brightening effect.
5. Vitamin K
Vitamin K gives the skin a brighter tone generally, as it fades dark circles under the eyes, bruising and discolouration through the following ways:
- It helps with blood circulation, which is also used to treat hyperpigmentation.
- It hastens the rate of skin healing after damage.
- It improves elasticity and hydration.
Best food sources:
- Spinach
- Kale
- Broccoli
- Brussel sprouts
Best supplements for vitamin K
- Life Extension Super K
- Horbäach Vitamin K
- Vitamin K Triple Play
Tip: Take vitamin K supplements simultaneously daily, preferably during breakfast or lunch.
Tips for Choosing the Right Vitamins
When choosing vitamins to clear your dark spots, here are things you should look out for to ensure you are going for the proper vitamin(s).
- For vitamins in their bioavailable forms, for instance, choose ascorbic acid for vitamin C, tocopherol for vitamin E, niacinamide for B3 and retinol for vitamin A for easy absorption and effectiveness.
- Go for supplements that have combinations of vitamins for maximum effect. For instance, vitamin E works best with vitamin C.
- Go for consumable vitamins and supplements instead of topical ones, as the latter target specific areas of the skin, while oral vitamins and supplements help with overall skin health.
- When choosing vitamins and supplements, use reputable brands with third-party testing for purity and effectiveness.
- Always consult your doctor first to ensure you take only the necessary vitamins and supplements.
Best Times to Take Vitamins for Dark Spots
Not many people know this, but some vitamins for hyperpigmentation need to be taken at specific times for better absorption and effectiveness.
1. Vitamin C
Best time: Morning (best taken with breakfast).
How to take it: Vitamin C is fat soluble, so take it with a glass of water on an empty stomach, preferably with food.
2. Vitamin E
Best time: Evening (with dinner for overnight skin repair).
How to take it: Vitamin E is fat-soluble, so it should be taken with healthy fats like olive oil, avocado and nuts.
3. Vitamin A
Best time: Night (after dinner or before bed).
How to take it: vitamin A is fat-soluble, so it’s best taken with healthy fats.
4. Vitamin B3
Best time: Morning or night.
How to take it: It is water-soluble, so consume it with water, with or without food.
5. Vitamin K
Best time: Evening (with dinner).
How to take it: It is fat-soluble and is best taken with healthy fats.
Frequently Asked Questions
Yes vitamins like vitamins C, E, A, N, B3 and K help reduce dark spots by inhibiting melanin production, enhancing cell turnover, and through many other ways.
While it varies from person to person and from product to product, vitamins generally take between 4-12 weeks to show visible results. Visible results may take time to show, so it is necessary to use sunscreens alongside your vitamins and supplements for quicker results
Some of the best foods for fading dark spots naturally include:
- Citrus fruits (oranges, lemons) are rich in vitamin C.
- Leafy greens (spinach, kale) rich in vitamins A and K.
- Nuts and seeds rich in vitamin E.
- Fatty fishes (salmon, mackerel) rich in vitamin B3.
