5 Essential Vitamins for Healthy Skin


5 Essential Vitamins for Healthy Skin

Learn more about how vitamins can revitalize your skin from within.

There are many skin care regimens out in the market today but what matters the most is what you put inside your body. Fortifying your diet with essential nutrients like vitamins A, C, and E can help renew your skin from within without the hassle of applying layers and layers of creams and toners.

Vitamin A

This fat-soluble vitamin is said to be beneficial in treating acne-prone skin. This is because vitamin A’s antioxidant properties support skin regeneration and serve as protection against the effects of free radicals on your skin. According to Mayo Clinic, the recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

Vitamin A can be naturally sourced from food like dairy, liver, vegetables (sweet potatoes, leafy greens, carrots), and fruits (cantaloupes). Food that’s rich in beta-carotene is also beneficial to your health since your body converts this to vitamin A. Topical medications with derivatives of vitamin A (retinoids) may be prescribed to treat the presence of wrinkles and to smoothen rough skin.


Did you know that calcium is needed for skin regeneration? Your epidermis stores calcium, which helps keep your skin moisturized by producing a natural skin-coating substance called sebum. People who lack calcium in their diets can suffer from dry skin which can potentially lead to other serious skin diseases. The National Cancer Research Institute (NCRI) also suggests that one of the benefits of calcium is the prevention of skin cancer since it helps “regulate the skin's pigment cells, allowing it to tan in sunlight to protect itself from harmful UV rays.”

Calcium can be found in many common household staples like milk, sardines, collard greens, broccoli, cheese, yogurt, oranges, and soybeans.

Vitamin C

This popular vitamin is commonly used as a daily supplement to boost one’s immune system but it also plays an essential role in preserving healthy skin. Vitamin C helps maintain skin elasticity and moisture by reducing the effects of sun damage.

Vitamin E

It is commonly found in most beauty products because it helps prevent accelerated skin aging, commonly caused by sun exposure. In a study conducted by the Journal of the American Academy of Dermatology, it explains that “both vitamin C and E work hand in hand in providing antioxidant protection against collagen when applied topically.” If you want to add some vitamin E in your diet, consider adding nuts and vegetable oils to your meals.

Vitamin K

Vitamin K is commonly prescribed to patients who recently underwent surgery to help reduce bruising and to speed up the healing process of scars. It is also found in special serums that target dark under eye circles and even wrinkles.

Always consult your doctor before drinking any kind of medication, including vitamins. Keep in mind that your physician is in the best position to prescribe the right kind of treatment for your condition. Immediately stop using a product if you experience negative side effects.

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