6 Vitamins For Glowing Skin, Why You Need Them + Food Sources
Fulfill your daily needs with these nutritional elements to
achieve that enviable shine.
Your body needs vitamins
to stay healthy and function properly. The same goes for your skin, too. Some
vitamins play a crucial role in maintaining your skin health. However, more than knowing just
the vitamins for glowing skin is required. You must also understand which one
to apply and which one to consume.
Supplements
often work well when you have a deficiency, so you must consult a
doctor. However, you can avoid deficiencies through a balanced diet. Moreover,
adding vitamin-enriched skincare ingredients protects your skin against free radical damage. Keep reading to understand the
connection between vitamins and skin and how to use the best vitamins (through diet and skin care) to improve your skin health.
In This Article
- The Best Vitamins For Healthy And Glowing Skin
- Infographic: 5 Vitamins To Consume For Flawless Skin
- Frequently Asked Questions
- Key Takeaways
- Community Experiences
- Illustration: Vitamins For Glowing Skin Why You Need Them +
Food Sources
The Best Vitamins For Healthy And Glowing Skin
Your skin
reflects what you eat. Nourishing your body with foods dense in vitamins and
nutrients is the only way to combat skin conditions and get an even skin tone.
These vitamins repair cellular damage and promote skin regeneration.
1. Vitamin A: To Prevent Aging And Acne
If you want to minimize the signs of aging, you might be aware of retinol. Retinol
is a form of vitamin A that is highly effective in improving the signs of
aging. When applied topically and ingested with Food and other
supplements, Vitamin A keeps many skin-related issues at bay.
How Does It Help?
According to a
study, vitamin A:
- Reduces fine lines and wrinkles.
- Boosts collagen production, which
increases the elasticity of your skin.
- Improves skin appearance.
- Reduces damage caused by free
radicals.
- Prevents acne.
A
study found that people with low vitamin A or retinol levels had severe acne
and other skin conditions, such as atopic dermatitis.
If you want to increase your vitamin A intake,
consume foods like:
- Sweet potato
- Butternut squash
- Spinach
- Egg yolks
- Carrots
- Seafood
- Bell peppers
- Cod liver oil
- Whole milk
- Tomatoes
You can also take vitamin A supplements readily available in pharmacies. However, it is not wise to take supplements without consulting a doctor.
For Topical
Application
Retin A, Tretinoin, Retinol, Renova,
Retinaldehyde are all types of vitamin A found in skin creams.
While retinol is readily available as an
over-the-counter medication, you will need a doctor's prescription for
retinoids. This is because retinoids are more potent and do not suit every skin
type. Retinol and the other forms are a bit milder and are generally
irritation-free.
If you are applying retinol or similar types
of vitamin A, remember that its efficacy decreases in sunlight. Hence, it is
better to apply it at night. Also, if you use it for the first
time, wait to apply it daily. Use it every other day unless advised
otherwise by the dermatologist.
Trivia
Vitamin A was the
first vitamin to be discovered. It was identified in 1913 by Elmer McCollum and
Marguerite Davis at Wisconsin and Thomas Osborne and Lafayette Mendel at Yale.
2. Vitamin B3: To Treat Sun Damage And
Pigmentation
While exposure to the sun gives you your daily dose
of vitamin D,
overexposure can cause significant damage to your skin. Long-term exposure to
UVA and UVB rays can cause pigmentation, fine lines, and dark spots. Vitamin B3
(niacinamide or nicotinamide) can protect your skin from the
damaging effects of sun rays.
How Does It Help?
As per research:
- Oral Vitamin B3 (niacinamide or nicotinamide) protects skin from sun damage
and may also prevent nonmelanoma skin cancer in high-risk patients.
- It reduces hyperpigmentation
(caused by sun exposure) by preventing the transfer of
melanosomes (sites for the synthesis and storage of melanin) from melanocytes
(melanin-forming cells) to keratinocytes (skin cells).
- It minimizes your skskin'sging process by working on fine lines and dark spots caused by
excessive UV exposure.
- It also improves your skin
texture and elasticity.
If you primarily consume processed foods, you may be at risk of deficient in this
critical vitamin. Include these foods in your diet and get your daily dose of
vitamin B3:
- Mushrooms
- Tuna
- Turkey
- Sunflower seeds
- Avocado
- Green peas
- Liver
- Peanuts
- Chicken breast
- Kidney beans
You may also
take vitamin B3 supplements after consulting your doctor.
For Topical Application
You can buy
niacinamide powder, mix it with your moisturizer or cream, and apply it to your
face.
One thing you
need to remember is that niacinamide is soluble in water. Hence, your
moisturizer needs to be water-based. Otherwise, the vitamin will not mix
correctly and will not be won't.
The best way to
use niacin for skin is to make your own moisturizer. Combine aloe vera gel with
niacinamide powder, and you're ready to go!
3. Vitamin C: To Amp Up Your antioxidant levels
Vitamin C is mainly found in the epidermis (outer layer of
the skin) and the dermis (inner layer). It
plays a vital role in maintaining skin health and forming collagen.
How Does It Help?
According to a study published in Nutrients, vitamin C:
- Promotes collagen production in
your skin (collagen keeps your skin elastic).
- Prevents photodamage caused by
UV exposure.
- Maintains antioxidant levels in
your body.
- Prevents aging and reduces the
appearance of wrinkles.
Vitamin C is transported to your skin through
the blood. It keeps your skin hydrated and hair healthy.
If you think you are not getting enough
vitamin C from your diet, you can consume:
- Red pepper
- Guava
- Strawberries
- Broccoli
- Papaya
- Peas
- Grapefruit
- Brussel sprouts
- Cauliflower
- Kale
For Topical
Application
If you want to use vitamin C topically, the
best way is to use a cream or moisturizer containing it. This necessary ingredient can be found in serums, night creams, and
moisturizers.
A blogger expresses satisfaction with their morning vitamin C
routine on their blog: "My co "flexion is much brighter, and my skin looks
healthier and more radiant." The
"logger adds, "It he "ps protects my skin from environmental stressors
like pollution and UV rays. It also brightens my skin tone and evens dark spots or discoloration."
To You
t "Make a vitamin C scrub by mixing lemon juice with sugar or salt to go naturally. Don't use it regularly; don't before applying it to your skin.
Also, topical Vitamin C makes your skin
photosensitive. Hence, if you are going out in the sun, remember to apply
sunscreen.
Using a DPPH radical scavenging
assay, this graph compares the in-vitro antioxidant activity of ascorbic acid
and honey ascorbic acid derivative (HAAD). The scavenging activity is shown on
the Y-axis, while the concentrations of the samples in samples are shown on the X-axis.
The graph demonstrates that when sample concentration rises, HAAD and ascorbic
acid's percentage of DPPH inhibition also increases. This indicates
that ascorbic acid has a higher radical scavenging ability at higher
concentrations than HAAD at lower concentrations.
Graph showing DPPH radical scavenging activity
4. Vitamin E: To Prevent Dryness
You have probably seen "Vitamin E" shining
like a b" night star" on the labels of cosmetic products. This is because it is
widely used for its dermatological benefits. Vitamin E is a free radical
scavenger, neutralizing harmful free radicals and keeping your
skin healthy.
How Does It Help?
A study suggests that vitamin E:
- Minimizes damage caused by the
harmful UV rays, such as dark spots.
- Prevents dryness and keeps your
skin conditioned.
- Reduces oxidative stress and
diminishes signs of aging.
- Keeps your skin moisturized.
- Reduces skin inflammation.
Applying vitamin E topically helps prevent skin conditions, but
its efficacy decreases after exposure to the sun.
Hence, you must get enough vitamin E through
your diet.
You can increase your vitamin E intake by
including the following foods in your diet:
- Almonds
- Spinach
- Kale
- Hazelnuts
- Avocado
- Papaya
- Parsley
- Olives
- Broccoli
- Pine nuts
For Topical
Application
Vitamin E capsules are readily available in
medical stores. You can swallow them whole or squeeze out the liquid (vitamin E
oil) and apply it to your face and other areas.
Apply only vitamin E oil on the skin if you have
dehydrated skin or severe skin issues, such as psoriasis and eczema. Otherwise, it is better to mix the
vitamin E oil (squeeze about 3 capsules) with a tablespoon of olive oil and
then massage this mixture on your face or the area you want to focus on.
5. Vitamin K: For Stubborn Dark Spots AndScars
Vitamin K is best known for helping with blood
clotting. It plays a crucial role in healing wounds
and bruises. It also helps treat several skin conditions and keeps skin healthy.
Did You Know?
The K in vitamin K
stands for the German word 'coagulation' (coagulation 'in English), as it plays
a vital role in blood clotting.
How Does It Help?
- It fights wrinkles and dark
circles. A 2004 study found that applying an
under-eye gel containing 2% vitamin K, 0.1% retinol, and
vitamins C and E significantly reduced wrinkles and dark circles.
- Another study found that it
helped lower purple discoloration on the skin and dissolved skin
pigmentation and bruises.
You can increase your
intake of vitamin K by consuming:
- Cabbage
- Broccoli
- Lettuce
- Turnip greens
- Kale
- Swiss chard
- Romaine
- Parsley
- Cauliflower
- Cereals
Vitamin K is
found in various forms. Vitamins K1, K2, and K3 are easily found in all foods (mainly plants), but you will also get dietary vitamin K supplements.
For Topical Application
Vitamin K
creams are readily available in medical stores. Doctors usually prescribe them
to those who have undergone surgery (to help with bruises) or to reduce stretch marks. These creams are also prescribed for treating dark circles,
spider veins, and other skin issues. Consult your doctor before using them.
6. Vitamin B6 (Pyridoxine): To Reduce AcneAnd Pigmentation
Vitamin B6 or pyridoxine benefits skin health
by aiding in skin maintenance and repair. It helps maintain a healthy skin tone
and reduce skin issues.
How Does It Help?
As per research:
- Vitamin B6 has antioxidant
properties that reduce skin pigmentation and prevent its appearance in the
future. It also reduces oxidative stress on the skin and prevents
premature skin aging.
- It helps regulate and maintain
the sebum levels, limiting the area of oily spots on your skin.
This may help control and treat acne and improve the skin's appearance.
Bskin'surces of
Vitamin B3
Vitamin B6 (pyridoxine) is found in a variety
of foods, including:
- Chicken
- Turkey
- Salmon
- Pistachios
- Chickpeas
- Brown Rice
- Banana
- Avocado
- Potato
- Spinach
For Topical
Application
Vitamin B6 (pyridoxine)
is uncommonly applied topically due to its potential skin sensitivity. However, it's sometimes included
in site care products to support skin health, reduce redness, and soothe
irritation.
Infographic: 5 Vitamins To Consume For Flawless
Skin
If you envy people with gorgeous,
glowing skin, it is time to take the proper measures to achieve it. To simplify your job, we have compiled a list of 5 vital vitamins that can help
you attain flawless skin in the infographic below. Check it out now and say
hello to healthy and beautiful skin!
Nourishing your skin and body
from within is critical to achieve a healthy glow on your face. Try incorporating
these vitamins along with vitamin B5 (pantothenic acid), vitamin B12
(cobalamin), vitamin B7 (biotin) beta-carotene, zinc, selenium, and iron into
your diet and skincare routine, and maintain a healthy lifestyle to get the
skin of your dreams. These vital nutrients can influence any skincare routine, whether you have a dull and lifeless complexion,
acne, or other blemishes. So, try some of these budget-friendly and healthy alternatives instead of stocking up on cosmetic products! However,
remember that you should only take nutritional supplements under the
supervision of a medical practitioner.
Frequently Asked Questions
Which vitamin improves skin color?
Vitamins C, E, and B12 may help improve your
skin tone as they help reduce hyperpigmentation, stimulate collagen production,
and reduce melanin production.
Which is best for the skin: vitamin C or
vitamin E?
Both vitamins C and E are suitable for the skin and
play different roles in improving skin texture. They both help hydrate the skin
and fight against oxidative stress.
Can I apply vitamin D capsules to the face?
Yes, you may apply vitamin D topically to
improve your skin health.
What other nutrients can help you achieve
glowing skin?
Consume nutrients like biotin, omega-3 fatty
acids, zinc, folate, riboflavin, and thiamine for skin health.
Key Takeaways
- Consuming vitamin A-rich foods
like carrots and tomatoes reduces fine lines and wrinkles.
- Vitamin C protects the skin
from sun damage and promotes collagen production.
- Eating vitamin E-rich foods
like papaya and almonds keeps your skin hydrated.
- Topical application of vitamin
K creams may help combat skin pigmentation.
References
To ensure accuracy and relevance, articles on StyleCraze
are backed by verified information from peer-reviewed and academic research
papers, reputed organizations, research institutions, and medical associations. Read our editorial policy to learn more.
- Improvement of naturally aged
skin with vitamin A (retinol). Archives of Dermatology, US National
Library of Medicine, National Institutes of Health.
https://pubmed.ncbi.nlm.nih.gov/17515510/ - Vitamin A in skin and
serum–studies of acne vulgaris, atopic dermatitis, ichthyosis vulgaris and
lichen planus. The British Journal of Dermatology, US National Library of
Medicine, National Institutes of Health.
https://pubmed.ncbi.nlm.nih.gov/2933053/ - A Phase 3 Randomized Trial of
Nicotinamide for Skin-Cancer Chemoprevention, The New England Journal of
Medicine, National Institutes of Health.
https://www.nejm.org/doi/pdf/10.1056/NEJMoa1506197 - The effect of niacinamide on
reducing cutaneous pigmentation and suppression of melanosome transfer. The British Journal of Dermatology, US National Library of Medicine,
National Institutes of Health.
https://pubmed.ncbi.nlm.nih.gov/12100180/ - The Roles of Vitamin C in Skin
Health, Nutrients, US National Library of Medicine, National Institutes of
Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ - Vitamin E in dermatology,
Indian Dermatology, Online Journal, US National Library of Medicine,
National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/ - The effects of topical
application of phytonadione, retinol, and vitamins C and E on infraorbital
dark circles and wrinkles of the lower eyelids, Journal of Cosmetic
Dermatology, US National Library of Medicine, National Institutes of
Health.
https://pubmed.ncbi.nlm.nih.gov/17147559/ - Biological and Pharmacological
Activities of Squalene and Related Compounds: Potential Uses in Cosmetic
Dermatology, Molecules, MDPI.
https://www.mdpi.com/1420-3049/14/1/540 - Pyridoxine Has a Potential to
Prevent the Appearance of Pigmented Spots: Effects on the Phagocytosis and
Differentiation of Keratinocytes, National Library Of Medicine
https://pubmed.ncbi.nlm.nih.gov/36047208/ - The Effects of Pyridoxine
(Vitamin B6) on Persistent Adolescent Acne, Journal of Investigative
Dermatology
https://www.sciencedirect.com/science/article/pii/S0022202X15499865
