7 Vitamins That Do Wonders for Your Skin

7 Vitamins That Do Wonders for Your Skin

Whilst a healthy diet is essential for healthy skin, it’s worth supplementing if you suffer from dry, sore skin or would like to reduce the signs of natural aging.

We are what we eat and what goes on inside our body has a huge effect on the skin. Although a modern diet is diverse and we have ready access to a huge range of vegetables and fruits, nutritional deficiencies are still common. For this reason, it’s a good idea to add some vitamin supplements to your diet.

Here is a list of the vitamins that will promote healthy skin.

Vitamin C

Vitamin C is found in citrus fruits like oranges and lemons, as well as in a host of vegetables. If you spend a lot of time in the sun, it’s definitely worth adding a Vitamin C supplement to your diet. This will help to reverse the effects of sun damage and heal your skin. Vitamin C also boosts the immune system and is a very powerful antioxidant. If your skin bruises easily and heals slowly, you are probably lacking in vitamin C.

Vitamin E

Vitamin E is known for its healing properties. If you have fine lines and wrinkles, sun damage, or scars, rub vitamin E cream into the affected areas. You’ll also find vitamin E an essential component of many anti-aging lotions and creams. For extra help, take a vitamin E supplement each day.

Vitamin A

Vitamin A is useful if you suffer from dry skin and acne. It’s also handy to supplement with vitamin A if you have to take steroids to reduce inflammation, as it will help the skin to heal. In a healthy diet, we get vitamin E from milk, eggs, and fortified breakfast cereals. Liver is also a good source of vitamin A, but not everyone likes liver! If you are a vegan, consider supplementing with vitamin A to ensure you get enough of this vital nutrient.


B-Complex vitamins are essential for healthy skin. Biotin is the most important. Most people have enough biotin in their diet if they eat eggs, wholegrains, and nuts. It is also found in cereals, especially oats, and bananas. If you suffer from eczema and dermatitis, take a vitamin B complex supplement to boost your skin.

Vitamin K

Vitamin K is not available as a diet supplement, but it is found in creams and lotions. Look for skincare products that contain vitamin K if you bruise easily. A vitamin K eye cream help with dark circles, too.


Niacin, also known as vitamin B3, is another B complex vitamin that’s essential for healthy skin. If your diet contains plenty of meat, fish, eggs, and dairy, you will probably get enough vitamin 3, but vegans should definitely supplement to keep their skin in tip-top condition.


Riboflavin is another B vitamin (B2). Found in eggs, milk, green vegetables, mushrooms, meat, and almonds, riboflavin is essential for cell growth and function, as well as healthy skin. If you follow a vegan diet, make sure you eat plenty of almonds and green veggies. Rice is another good source of Riboflavin.


Don’t forget about the importance of minerals in a healthy diet. Selenium, which is found in brazil nuts, contains important antioxidants. Eat a handful of brazil nuts each day to protect your skin from sun damage and skin cancer.

Zinc helps the skin to heal and is very important for replenishing the outer layer of skin. It also protects the skin against UV damage. If you have stubborn eczema that won’t heal with moisturiser, you may be low in zinc.

Try and eat a good range of fresh fruits and vegetables in rainbow colours and supplement if necessary.

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