What Vitamins Are Good for Skin? The ABCDEs of Healthy, Glowing Skin

Posted by Bel Essence on Jun 18th 2024

We're surrounded by "miracle" skincare products promising to fix every concern. Some ingredients really do work, just not always for the reasons the ads claim. So what do doctors and scientists say your skin actually needs? It starts with five key vitamins: A, B, C, D and E.

Here's how each vitamin supports healthy skin, the best food sources, and how to deliver them topically.

A Quick Look at Your Skin

Your skin has three layers:

Epidermis: the outer layer you see. Its cells produce keratin, harden and form a protective seal, then shed as newer cells rise to the surface.
Dermis: the middle layer, home to collagen, elastin, blood vessels and nerves.
Subcutis: the deepest layer, made of fat and connective tissue.

Skin thickness varies by body area, age (older skin is thinner) and sex (men's skin tends to be thicker). According to the National Library of Medicine's consumer health resource InformedHealth.org, your skin acts as a barrier against germs, toxins and moisture loss, helps regulate body temperature and stores water and fat.

Healthy skin performs these jobs well and looks hydrated, even and youthful. The right vitamins help make that possible.

Vitamin A: For Renewal and Firmness

Vitamin A compounds are called retinoids. Retinol is the best-known form in skincare. Topical retinoids:

Speed up cell turnover, revealing fresher skin
Increase collagen production, reducing fine lines and wrinkles
Help clear acne
Help prevent moisture loss

The Linus Pauling Institute at Oregon State University reviews the evidence on vitamin A and skin health.

Food sources: carrots, sweet potato, pumpkin, mango, papaya, leafy greens (as beta-carotene)

Gentle plant alternative: bakuchiol, which shows retinol-like results with less irritation

Vitamin B: For Barrier, Calm and Clarity

The eight B vitamins support nearly every function in the body. Your body doesn't store most of them, so you need a steady daily supply. Deficiencies can show up as dry, flaky, irritated or sun-sensitive skin.

B1 (thiamine): supports the nervous and immune systems
B2 (riboflavin): supports cell turnover and healthy skin
B3 (niacin/niacinamide): the skincare superstar. It strengthens the barrier, reduces redness, regulates oil and fades dark spots (Niacinamide: mechanisms of action and its topical use in dermatology)
B5 (pantothenic acid): as panthenol, it hydrates skin and supports repair
B6 (pyridoxine): helps the body make serotonin and melatonin, which support mood and sleep
B7 (biotin): helps the body metabolize fatty acids
B9 (folate): supports cell production and repair
B12 (cobalamin): supports cell regeneration

Food sources: whole grains, legumes, leafy greens, eggs, mushrooms, nutritional yeast, fish

Vitamin C: For Collagen and Brightness

Vitamin C earns its "brightening vitamin" reputation. A comprehensive review in *Nutrients*, The Roles of Vitamin C in Skin Health, describes how vitamin C:

Is essential for collagen production, keeping skin firm
Reduces melanin production, fading dark spots and hyperpigmentation
Neutralizes free radicals from UV light and pollution
Helps protect against sun damage and supports repair

Vitamin C deficiency leads to fragile skin and slow wound healing.

Food sources: citrus, guava, kiwi, strawberries, bell peppers, broccoli

Botanical sources in skincare: rosehip, sea buckthorn, Kakadu plum, amla, guava

Learn more in How to Get Rid of Hyperpigmentation Naturally and How to Increase Collagen in Your Face.

Vitamin D: For Repair and Immune Defense

Your skin actually *makes* vitamin D when exposed to sunlight. Vitamin D supports the skin's immune defenses, cell growth and repair. Low levels are linked to several inflammatory skin conditions. A review in *Actas Dermo-Sifiliográficas*, Vitamin D and the Skin, summarizes its role.

Food sources: fatty fish, egg yolks, fortified foods, UV-exposed mushrooms

Tip: Since sun exposure also causes skin aging and skin cancer, many dermatologists recommend getting vitamin D from food or supplements rather than extra sun.

Vitamin E: For Protection and Healing

Vitamin E is a fat-soluble antioxidant that protects skin cell membranes and barrier lipids from free-radical damage. It helps defend against photoaging and supports healing. A review in *Molecular Aspects of Medicine*, Vitamin E in human skin, describes how vitamin E naturally reaches the skin through sebum and protects it.

Food sources: sunflower seeds, almonds, hazelnuts, spinach, avocado

Botanical sources in skincare: wheat germ, sunflower, almond, argan, avocado and rice bran oils

Vitamins for Glowing Skin: Food First, Then Topicals

A 2024 review in *Nutrition*, Diet and skin health: The good and the bad, emphasizes that a varied diet rich in fruits, vegetables, healthy fats and protein supports healthy skin. Supplements can fill gaps, and topical vitamins deliver nutrients directly to the skin where they're needed.

Plant oils and botanical extracts are naturally rich in vitamins. That's why a moisturizer made with multiple plant oils works like a multivitamin for your skin.

Healthy Skin Tips

Eat a colorful, varied diet
Wear sunscreen every day
Drink enough water
Moisturize morning and night
Get 7 to 9 hours of sleep
Manage stress
Use vitamin-rich topical skincare

Bel Essence: Vitamin-Rich Botanical Skincare

Morning Radiance Revitalizing Night Cream: vitamin C, vitamin E and turmeric for overnight renewal
Anti-Aging Face Moisturizer for Oily Skin: rich in vitamin A, vitamin E and essential fatty acids
Bakuchiol Natural Retinol Serum: a plant-based vitamin A alternative with vitamin E-rich oils
Antioxidant Face Serum: five plant oils packed with vitamins and omega fatty acids
Anti-Aging Face Moisturizer & Lip Balm Set: argan oil, vitamin E and vitamin C

Explore every vitamin-rich botanical on our Ingredients page or shop all products.

FAQs: Vitamins for Skin