Which Vitamins are best for Your Skin and How You Can Get Them


Skin is the largest part of the body so taking care of your skin should be on top of your health regimen. Skincare experts will tell you to limit your exposure to the harmful ultraviolet (UV) rays and wear protective sunscreen when you go out. But it is not strictly prohibited. Daily exposure to sunlight for just 10-15 minutes can help manufacture vitamin D for the skin. Make sure you get enough vitamins to keep your skin looking youthful.

Let’s learn about these essential vitamins that improve your skin health.

  1. Vitamin D

Vitamin D is made when sunlight is absorbed by your skin. Under the sun, cholesterol converts to vitamin D. Vitamin D then travel to your liver and kidneys which help create healthy cells. Experts recommend a daily vitamin D intake of 600 IU per day. You may need more dose if you are pregnant or are over the age of 70. Read more on how vitamin D helps improve the quality of sleep as well. You can increase vitamin D intake by:

  • Getting 10 minutes of sun exposure a day
  • Eating foods such as breakfast cereals, yoghurt and orange juice
  • Eating seafood such as salmon, tuna and cod.
  1. Vitamin C

Vitamin C is found in an excessive form in the outer layer of skin. It has antioxidant properties and helps in collagen production which helps keep skin healthy. This is why vitamin C is found in many anti-ageing skincare products.

Taking vitamin C in supplement form has many benefits such as it enhances the effectiveness of sunscreens applied to your skin. Vitamin C can also reduce signs of ageing because of its vital role in natural collagen production. It heals damaged skin and reduces the appearance of wrinkles. You can incorporate vitamin C in your diet by:

  • eating more citrus fruits, such as oranges, grapefruit
  • eating plant-based sources of vitamin C, such as spinach, broccoli
  • taking supplements, prescribed by a doctor
  1. Vitamin E

Vitamin E is an antioxidant whose main function is to protect against sun damage. Vitamin E absorbs the harmful UV rays when applied to the skin. This helps in preventing wrinkles and dark spots. The body produces vitamin E through sebum. In the right amount, sebum keeps the skin conditioned and prevents dryness. If you have a dry skin texture, vitamin E can help counteract the dryness. It also helps in treating skin inflammation.

Most adults are recommended to take 15 mg of vitamin E per day. You can increase vitamin E intake by:

  • eating seeds and nuts, such as sunflower seeds, hazelnuts and almonds
  • taking vitamin E supplements or multivitamins
  1. Vitamin K

Vitamin K is important in the process of blood clotting, which helps heal wounds and bruises. It also helps in treating stretch marks, under-eye circles, varicose veins and many other skin issues. You can increase vitamin E intake by eating:

  • Spinach
  • Kale
  • Cabbage
  • Green beans