Good skincare and proper nutrition are two of the most simple and important things for healthy and glowing skin. We’ve all been told that “you need your vitamins” on several occasions, but have you ever wondered why? Vitamins play a vital role in the healthy functioning of your body as well as keeping the skin looking young and flawless. In fact, vitamins for skin are so important that if your diet does not have sufficient amounts of it, you may have to start taking supplements. The lack of certain vitamins can also make your skin age prematurely and look dull. Therefore, it is necessary to learn about the various vitamins and what they do for your skin.


Vitamins for skin

Vitamins for skin

Did you know there are 13 different types of vitamins and each offers some or the other type of benefit? Some keep infections at bay while others have the job of keeping your nerves healthy. And then there are some which specifically work to keep your skin glowing and flawless. Do you want to know the names of these vitamins and the foods which have them? You’ve come to the right place! In this article we will explain every skin-benefiting vitamin in detail as well as give you a list of foods that contain these vitamins.


Vitamin A

Vitamin A

Vitamin A contains amazing antioxidant properties, this is why it is widely used in skincare products, especially anti-ageing products. A lot of serums, sunscreen and night creams contain this vitamin.

Benefits of vitamin A for skin

Considered to be one of the most effective skincare vitamins for skin, it has the ability to bind to receptors in skin cells. Topical application, as well as consumption of vitamin A, strengthens the protective layer of the skin thereby keeping environmental aggressors at bay. Retinoids, a vitamin A derivative, are widely used to treat acne in both topical and oral form. It also slows down collagen depletion in the skin thereby reducing the signs of ageing.

Foods that contain vitamin A:

  • Sweet potatoes
  • Green vegetables
  • Eggs Dairy

Vitamin C

Vitamin C

The benefits of vitamin C are not unknown, it is one of the most common ingredients used in beauty products, be it store-bought or homemade. It addresses almost every skin concern and gives it a healthy glow.

Benefits of vitamin C for skin

One of the major benefits of vitamin C is that it improves the production of collagen in the skin. We all know the importance of collagen in keeping the skin firm and youthful. Including vitamin C-rich foods in your diet accelerates the skin healing process thereby fading spots, scars and wounds. It has the ability to reverse sun damage and give you younger-looking and glowing skin.

Foods that contain vitamin C: 

  • Citrus fruits like oranges and lemons
  • Broccoli
  • Cauliflower
  • Pineapple

Vitamin D

Vitamin D

While the rays of the sun might be quite damaging for your skin, it is also the most natural and effective way to get vitamin D. Spending just 10 minutes in the sun early morning is enough to get your daily dose of vitamin D.

Benefits of vitamin D for skin

Those who live in northern regions don’t get enough vitamin D, which causes a deficiency in their body. Some researchers have linked the lack of vitamin D to acne because it has the ability to fight infections and inflammation. You may already know that it plays a key role in bone health.

Foods that contain vitamin D:

  • Eggs Dairy products
  • Fatty fish
  • Cereals

Vitamin K

Vitamin K

There’s rarely a case of vitamin K deficiency because it is so abundantly found in food. It plays a vital role in correcting a lot of skin conditions and issues. Both vitamin K1 and K2 can be obtained easily from food.

Benefits of vitamin K for skin

This vitamin for the skin can tackle pretty much every problem that causes darkness on your skin. It can fade problems like dark circles, spider veins, scars, stretch marks and give you even-looking, bright skin. Vitamin K also aids the body’s healing process thereby treating wounds and scars effectively.

Foods that contain vitamin K:

  • Cabbage
  • Fermented foods
  • Fish
  • Sprouts

Vitamin B3

Vitamin B3

Vitamin B3 or niacin is not only great for your skin but also your brain, nervous system and blood cells. A derivative of vitamin B3 niacinamide is one of the most common ingredients used in skincare products.

Benefits of vitamin B3 for skin

When applied topically, this vitamin for skin mildly exfoliates the top layer to reduce the appearance of aged skin and dullness to reveal bright and glowing skin. Those with a diet rich in vitamin B3 can expect improved skin texture, nourished skin and smoothness. It also prevents free radical damage and repairing its barrier functions.

Foods that contain vitamin B3:

  • Peanuts
  • Chia Rice bran
  • Meat

Vitamin B5

Vitamin B5

Vitamin B5 also known as panthenol or pantothenic acid is quite beneficial for your skin and hair. Using skincare products with this vitamin for skin gives it long-lasting and deep hydration. It has both soothing and healing properties, this is why it is added to products formulated for those with sensitive skin types.

Benefits of vitamin B5 for skin

Vitamin B5 is known for its water-retaining properties, it helps prevent moisture loss and enhances the protective barrier to work more efficiently. When your skin is well hydrated, fine lines and wrinkles also start to disappear. Including vitamin B5-rich foods in your diet will also improve the health of your hair as it encourages healthy hair growth.

Foods that contains vitamin B5:

  • Avocado
  • Chicken Whole grains
  • Mushrooms

FAQs about vitamins for skin

FAQs about vitamins for skin

Q. Is vitamin C or E better for skin?

A. Each vitamin plays an important role in the body and offers a different benefit. Both vitamin C and E are great for your skin. While the former targets pigmentation and uneven skin tone, E focuses on nourishing and repairing the protective barrier. However, both these vitamins can be used together and applied topically on the skin to get maximum benefits.

Q. Which vitamin deficiency causes skin problems?

A. Some common skin problems associated with vitamin deficiency are vitiligo, hyperpigmentation, and changes in hair texture. These usually appear due to the lack of vitamin B12 in the body. Foods rich in vitamin B12 include milk, eggs, cheese, fish and meat.

Q. Which vitamin is best for glowing skin?

A. Every vitamin works in some or another way to give you clear and glowing skin. Vitamin A, C and E when applied topically can give you glowing skin. They are commonly used in a lot of skincare products formulated for dull and ageing skin. You can even include foods rich in these three vitamins to get healthy and glowing skin.