5 Vitamins You Need For Healthy, Glowing Skin
Nourish your skin inside and out with these top 5 vitamins
Just like any other organ in your body, your skin’s overall health and appearance depend on the nutrients that you sustain it with. This is why knowing the right vitamins and understanding their skincare benefits is essential when it comes to keeping your skin healthy and looking young!
To get you started, here are the top five essential vitamins to include in your diet and skincare routine for that healthy, youthful glow that lasts all year-long:
1. Vitamin C
Vitamin C is extremely important for your skin's health because it is needed to produce collagen — the main structural protein of our skin. It’s also a powerful antioxidant which protects the skin from free radical damage caused by environmental factors like pollution, smoking, and UV rays of the sun, possibly lowering your chances of getting grave skin conditions such as skin cancer.
Besides this, Vitamin C also has the natural ability to slow down melanin production helping to lighten skin discolorations such as dark spots, acne scars, and age spots.
Because of all these excellent benefits, Vitamin C is proven to fend off the appearance of wrinkles, crow’s feet, sagging skin, fine lines, and other signs of skin aging. The increase in collagen production, along with the ability to protect and brighten up the complexion, helps keep your skin look and feel youthful for longer.
Increase your Vitamin C levels by adding more citrus foods and other plant-based food sources like spinach, broccoli, brussel sprouts, and many other greens in your diet. You should also take Vitamin C supplements to get the recommended amount that your body needs daily.
If you want to go the extra mile when it comes to caring for your skin, go for topical application! Supporting your oral intake with skincare products that contain Vitamin C allows for it to deliver its anti-aging, damage-repairing and skin-brightening benefits directly to your skin cells so you are sure to achieve that youthful, vibrant skin.
2. Vitamin E
Another antioxidant that our skin needs is Vitamin E. When applied to the skin, it helps protect from sun damage by absorbing the harmful UV rays that cause sunspots, wrinkles, and skin cancer.
Our body normally produces this vitamin through our sebum, the oily substance that is secreted in our pores. It helps keep the skin conditioned and moisturized. If you have dry skin, look for vitamin E in your skincare to help balance your sebum.
This antioxidant and anti-inflammatory vitamin also works with Vitamin C to strengthen the cell walls of your skin. In fact, research shows that using vitamins C and E together increases their efficacy by up to 4x so you get more protection against free radicals.
You can get vitamin E from food sources rich in good oils and healthy fats such as nuts, seeds, olive oil, and avocado oil. You can also take in daily vitamin E supplement or use topical products that contain both vitamin E and vitamin C for more effective protection against oxidative environmental stress.
3. Vitamin K
Vitamin K is important in keeping the skin healthy because it aids in the body’s ability to process blood clots. This essential vitamin can tackle skin pigmentation problems that are due to circulatory problems such as spider veins, dark spots and dark circles under your eyes. Since it prevents blood from coagulating, it also helps the body heal from wounds and bruises faster.
This is why Vitamin K can be found in a lot of topical creams that are used to treat a variety of skin conditions. Doctors frequently prescribe these creams on patients who have just undergone surgery to speed up healing and help reduce any swelling or bruising.
Add Vitamin K to your diet and enjoy its benefits by eating plenty of leafy greens such as kale, spinach, cabbage, and lettuce.
4. Vitamin A
Vitamin A is essential for healthy skin cell production because it stimulates fibroblasts — the skin cells responsible for keeping your skin firm and healthy.
Topical vitamin A in the form of retinol is a well-known anti-aging ingredient in the beauty market. Dermatologists claim that there is no other skincare ingredient that can compete with this Vitamin A derivative's proven effects as it helps to minimize the appearance of fine lines and wrinkles, improve uneven skin tone, visibly increase skin firmness, clear acne and so much more!
Read more: What is Retinol and How Does It Work?
Research has shown this from retinol’s ability to increase skin cell turnover. Retinol works by stimulating skin cell turnover and boosting collagen levels, therefore, strengthening your skin and filling in fine lines so skin looks smoother and years younger.
As Vitamin A topical application stimulates cell turnover, it also helps to slow down sebum production and keep pores from being clogged in dead skin cells, bacteria, and oil. This is why it’s also very effective in clearing up acne and preventing it from coming back.
If you want to experience the full benefits of vitamin A for your skin, try using our Retinol 2.5% Serum. A powerful anti-aging serum that can take years off of your face. Think smoother, firmer, skin; a more even tone, fewer breakouts, tighter pores.
5. Vitamin D
Our skin naturally synthesizes Vitamin D when exposed to sunlight, thus being dubbed as the ”sunshine vitamin”.
It’s proven to help repair skin damage and prevent infections due to skin injuries. Additionally, Vitamin D also has strong anti-inflammatory properties which are useful in treating burns, skin damage, and even stretch marks. When taken as a supplement or included in your diet, Vitamin D is a very great antioxidant that helps prevent skin damage and premature signs of aging.
However, even though we produce this vitamin on our own, there are still many factors that increase our risk of Vitamin D deficiency.
Factors such as lifestyle, age, skin tone, season, and location all contribute as to how much vitamin D we get daily. Exposure to high pollution, highly urbanized cities with tall buildings and clothes that cover your skin when you’re outdoors all limit your sun exposure, which in turn lessens your vitamin D production. Where you live and the time of year also affects how much sunlight you get. For example, you get more sunlight during the summer compared to winter. People who live farther from the equator also produce lesser vitamin D because the sun is at a lower angle in the sky.
In fact, 42% of Americans were found to be deficient in this essential sunshine vitamin in 2018. Most people are unaware that they have Vitamin D deficiency since symptoms like muscle pain, hair loss, compromised immunity, etc. are often shrugged off or are mistaken for other illnesses.
If you want to ensure that you are getting enough vitamin D daily, oral intake is the best way to make up for it. Food sources include eggs, fatty fishes, mushrooms, and other fortified foods such as cereals, juices, soymilk, and yogurt. You can also take a Vitamin D supplement like our Vitamin D3 Liquid so you can enjoy its benefits both for your skin and overall daily well being.
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Vitamins are essential, not just for body functions but also for your skin health. Pay attention to your nutrient intake and make sure that you’re getting enough of these vitamins to help keep your skin looking, working, and feeling good!
Do you take vitamins for your skin health? What are they? Do you have any skincare questions for us? Talk to us in the comments!