vitamins skin

10 important vitamins for your skin

Dermatologists explain 10 important vitamins for your skin

Skin is one of the most fascinating and resilient organs of our body. It acts as a shield, protecting us from extreme temperatures, chemicals, and moisture. So, it is of utmost importance to take proper care of the skin and protect it from any kind of damage.

Other than providing protection, skin is also the most visible part of our body, and healthy skin improves a person’s overall attractiveness. That is why most of us are obsessed with keeping our skin looking younger and beautiful for obvious reasons. But our first priority should be to keep the skin in good health.

Keeping the skin healthy means, you have to protect it from harmful substances that can cause damage to skin cells. Vitamin supplements have been proven effective in fighting skin damage and other skin problems such as eczema.

Your skin starts to show obvious signs when it is low on vitamin and other minerals. So, by giving your skin proper nutrition, you can keep the skin looking younger and also reenergize the rest of the body. Below are some key vitamins that your skin needs according to leading dermatologists.


10 of the best vitamins for your skin

1. Vitamin A

It is one of the most important vitamins for the skin as it is required by the major protective layers of the skin. Vitamin A also helps in the production of collagen that keeps the skin cells safe from sunlight. This amazing vitamin also helps in healing of wounds and allows the oil glands around the hair follicles to work properly. Vitamin A works as a major component of the cell regeneration process that goes on in different skin layers. By regenerating skin cells constantly, vitamin A also helps prevent cancer and wrinkles.

You can supplement your daily diet with vitamin A rich foods such as oranges, yellow fruits, as well as vegetables. Moreover, it is also found in fortified cereals and milk.

2. Vitamin C

Vitamin C has powerful antioxidant capabilities that we just cannot ignore. This nutrient also helps in producing collagen which in turn helps repair and regenerate skin cells. If used as a cream, vitamin C can help reduce skin spots caused due to injury or old age.

Just like vitamin A, this vitamin is also easily available in plenty of citrus and other fruits. You can find vitamin C in cauliflower, potatoes, and tomatoes as well. So, it is not difficult to obtain. Most skin care products contain vitamin C as a major component of their formulas.

3. Vitamin E

Vitamin E is known for its skin healing abilities. It has been recognized as one of the key nutrients for your skin. Vitamin E joins forces with vitamin C in order to fortify cell walls. Moreover, it also helps protect the skin from harmful ultraviolet rays as well as free radicals. This key nutrient also helps keep the skin moisturized and helps fight skin cancer.

You can use nuts and seeds in your daily routine to fulfill your body’s vitamin E requirements. In addition to eating nuts, you can also get vitamin E by eating spinach, broccoli, and red peppers. You can also find vitamin E supplements in the market in the form of lotions to directly apply to the skin.

4. Vitamin D

Vitamin D is the most prominent and commonly found vitamin of all as you can get vitamin D simply by exposing yourself to the sun. So, if you live in a sunny region, you shouldn’t find any difficulty getting proper amounts of vitamin D intake. As little as 10 minutes of daily sun exposure should be enough to maintain a healthy vitamin D level in the body. Vitamin D helps in the production of skin cells as well as maintains other parts of the body.

Apart from sunlight, you can get vitamin D from fatty fish, cheese, eggs, and other fortified foods that contain vitamin D. There are vitamin D lotions and creams available to use externally for healthy skin.

5. Vitamin K

You probably never heard about this particular vitamin, but it is very important for creating blood clots and improving the flow of blood in the body. Another key function of this vitamin is to heal wounds without leaving any scars. Moreover, vitamin K also helps get rid of stretch marks, spider veins, age spots, and dark circles from the skin. You can apply vitamin K externally to the skin for reducing inflammation and bruising.

Vitamin K deficiency is almost negligible in the U.S, and it is found is plenty of green leafy veggies. You can expect to find this vitamin in meat as well but in a very small amount. In addition to dietary sources, you can buy vitamin K supplements in the form of lotions to apply directly.

6. Vitamin B3

Vitamin B3 is the most powerful antioxidant of all the vitamins in this list. Because of its antioxidant abilities, it is used in creams to treat breakouts and skin rash. This vitamin is not produced by our body internally and therefore needs to be taken from external sources. According to research, vitamin B3 can help prevent skin cancer, improve skin hydration, and repair damaged cells in the skin.

You can find this vitamin in peanuts along with meat, legumes, and seeds. Portabella mushroom contains a healthy amount of this key nutrient as well.

7. Zinc

Although zinc isn’t a vitamin, it is so important for the skin that we had to mention it in this list. It aids skin healing and makes the cell walls stronger. Zinc also has the ability to protect the skin from UV rays.

This key nutrient has been found to work wonders for reducing acne. You can find zinc in foods such as meat, dairy products, and nuts.

8. Omega-3 fatty acids

Omega-3 is one of the key nutrients when it comes to maintaining healthy skin. These fatty acids help in keeping the skin flexible and stops wrinkles from appearing. One key benefit of omega-3 is that it helps prevent the spread of skin cancer.

Omega-3 is found in abundance in seafood, and it is also present in walnuts. There are plenty of creams available that contain Omega-3 to be used on the surface of the skin.

9. Sulfur

Sulfur is another key nutrient that is not a vitamin, but this list wouldn’t be complete without this nutrient. But the reason we say it is important for the skin is because of the antibacterial abilities of sulfur that prevent skin from becoming too oily.

You can use sulfur as a facemask to clean your skin pores and prevent acne and other aggravating skin problems.

10. Polyphenols

Polyphenols are present in foods such as chocolates, grapes, and green tea which are some of the most loved foods. According to scientists, Polyphenols can play a key role in repairing the skin and helps reverse the signs of aging. But probably the most important benefit of this nutrient is its ability to prevent skin cancer.

Polyphenols are present in plant-based foods such as dark chocolate, berries, and nuts. Due to their strong antioxidant abilities, Polyphenols are used in many skin treatments to make the skin looking younger for long periods of time. It rid the skin of harmful irritants and toxins that our skin collects on a daily basis.



Eating a vitamin-rich diet can be your best bet if you want to keep your skin looking flawless and younger for years to come. And these vitamins are also helpful for people who have skin problems.

If you want further help, then consult your dermatologists about what foods you can add to your diet for healthy skin.