Healthy Skin! 8 Vitamins And Supplements For Skin {Glow}

Eating a balanced diet is the best way to stay healthy on the outside as well as on the inside. But what do you do when your skin is suffering from a lack of nutrients? Well, you could try to find the right vitamins and supplements for skin health and care. These can come in pills to take orally or creams you apply topically to the areas you need it most. Be sure to speak to your doctor first, so you know which products are best for your individual needs.

Vitamins For Skin

#1 – Vitamin A: 


Vitamin A is necessary for your skin since it can correct all types of conditions. For instance, it can reduce lines and wrinkles. It does this by stimulating and thickening the dermis. It slows the rate at which collagen and elastin break down, which decreases the look of aging in your skin. Vitamin A also speeds up healing, exfoliates your skin, and reduces dark spots. For UV protection, it repairs your epidermis’s cellular structure for fewer burns. Since it can decrease the amount of sebum your body produces, this vitamin can also be used as an acne treatment. Though Vitamin A tablets are available for use, it is best to apply it topically. This will help it repair any skin issues you may be having by treating it at the source.

#2 – Vitamin B3: 


Vitamin B3 can be found under the name niacinamide or niacin for short. It has become quite popular as an ingredient used topically for healthier-looking skin. This application helps it to preserve both the NADH and NADPH levels in our bodies. The result is a decrease in acne, redness, and other inflammatory issues. It also helps protect skin from irritation and pollutants. Vitamin B3 can reduce hyperpigmentation, yellowing, and redness on the face. This vitamin is also an antioxidant, so will reduce damage from oxidization. You can use it all over your body and face to increase elasticity and reduce wrinkles. By adding creams that contain Vitamin B3 to your beauty routine, your skin will be smooth and clear.

#3 – Vitamin B5: 


This one also goes by the name Pantothenic Acid and can help you maintain clear, healthy skin. It is a natural humectant, which helps keep your skin hydrated. It can penetrate deep into the lower layers of your skin, giving it a much softer feel. This moisturizing effect can also soothe your skin, smoothing out lines and wrinkles. As an exfoliate it does double duty. This includes fighting free radicals and increasing new skin cell growth. This makes your skin appear younger than it is. When applied to your skin, it plumps up the surface while it moisturizes. This will help eliminate those fine lines and creases around your mouth and eyes. Deeper wrinkles will be filled in for a smoother appearance. Topical application of medications that contain Vitamin B5 can help treat skin conditions. Issues like acne, eczema, and scarring can all benefit from this vitamin.

#4 – Vitamin B6:


Some studies have found B vitamins can actually cause acne. But in these scenarios, the amount of Vitamin B is far higher than the recommended dose. If you have an outbreak you want to deal with, you can try Vitamin B6 as a treatment. You only need to take between 50 to 100 mg each day in order to reduce these flare-ups. Vitamin B6, or pyridoxine, promotes healthy skin in a couple of ways. The first is by reducing your skin’s sensitivity to testosterone. This prevents any hormonal imbalances that could increase acne. It also helps with the synthesis of DNA and RNA. Together these repair and promote healthy growth of the affected areas. You can find Vitamin B6 in a variety of foods, like bananas, whole grains, watermelons, and a variety of nuts. But if you need to boost your intake to the healthy levels, add a Vitamin B6 tablet to your diet.

#5 – Vitamin B9: 


Any pregnant woman will tell you how important B9, or folic acid as it’s commonly known, is to the health of a fetus. But they may not be aware of the health benefits this vitamin has for your skin. Folic acid is an antioxidant, which can reduce any toxins in your body. This can help treat acne for clearer skin on your face. It can also increase the moisture levels in your skin for a healthy glow. Folic acid can reduce the signs of aging by firming up your skin, eliminating fine lines and wrinkles. Since folic acid is water-soluble, excess amounts in your body will be flushed out when you use the toilet. But this doesn’t mean it is safe to overuse this product. It can lead to patchy, dry skin, fatigue, rashes, irritability or other side effects. Speak to a professional to get the proper medical advice before taking this vitamin.

#6 – Vitamin B12:

Dr. Axe

As well as being great for your skin, Vitamin B12 is also essential for your hair and nails. It has an important role in cell reproduction and helps maintain the health of your skin. This includes reducing dryness, redness, acne, and inflammation. B12 can also be applied topically to treat skin conditions like psoriasis and eczema. This vitamin reduces split ends on your hair and strengthens your nails. Like the other B vitamins, this one is water-soluble and will be flushed from your body with your urine and stool. Despite the fact that we don’t need high quantities to remain healthy, we do need to replace what’s lost each day. It’s best to do this by taking this vitamin as part of a B-Complex supplement. This is because many of the B vitamins work together to maintain your health.

#7 – Vitamin C: 

vitamin C

Vitamin C is essential for healthy skin for a variety of reasons. It is an antioxidant and can regulate collagen production. This helps reduce the appearance of lines and wrinkles as you age. It can also provide you with photoprotection, which means it reduces the damage caused by UV rays. Vitamin C also contributes to the healing of wounds and can decrease the instances of dry skin. A lack of Vitamin C can even lead to free radical damage from environmental pollutants. You can take an oral supplement to deal with any UV damage you may have suffered. But this may not be an effective treatment for the other issues. A topical application used right on your skin will penetrate quicker. Your wounds, dry skin, and wrinkles will decrease much faster when dealt with at the source. For the best results, combine the Vitamin C supplements with Vitamin E and zinc.

#8 – Vitamin D: 


Vitamin D is called the sunshine vitamin because that’s the best place to get it. But this has some downsides. Long winter months reduce our time outside, creating a deficiency. But if you’re out in the sun and your skin begins to tan, it will actually start blocking out those healthy vitamins. Spending up to 30 minutes each day outside can help improve your intake. You can also try Vitamin D rich foods, such as vegetables and oily fish. When you need to boost your levels, try out an oral supplement. If you need some reasons to take this for your skin health, there are a few good ones. This vitamin can reduce inflammation, reducing acne. It is a powerful antioxidant, which allows it to fight off the free radicals that cause wrinkles. It is even an effective treatment for the irritation and roughness caused by eczema.

#9 – Vitamin E:


There are eight fat-soluble compounds in nature that fall under the Vitamin E name. But when using it for skin care, the one to focus on is Alpha-tocopherol. Though necessary for our health, this vitamin doesn’t naturally occur in the body. We have to get it from outside sources. You can obtain it from healthy foods, including seeds, nuts, oils, and leafy veggies. If supplements are needed, oral ones are best for internal needs. This includes promoting a healthy immune system and proper blood circulation. When it comes to skin, topical use is better. There are only a few skin benefits, but they are all worth the use. For instance, tocopherols can protect your skin from environmental damage. They can reduce the effects of aging by tightening the skin. This product is also a great moisturizer and can improve skin by slowing the appearance of lines.

#10 – Vitamin K: 


Though there are several forms of Vitamin K, there are only two used in North America. These are Vitamin K1 and Vitamin K2. Vitamin K1, also called phytonadione, is the higher rated form for a few reasons. It works faster and has better results, and though it is stronger, it is the less toxic of the two. It is used orally to deal with internal issues, such as to treat clotting or bleeding issues. But on the skin, topical use is best. You can apply it as a treatment for rosacea to reduce the redness and pimples caused by this skin condition. After surgery, it can also help speed up healing while reducing swelling and bruises. You can also apply it to improve the appearance of spider veins, scars, burns, and stretch marks.

Supplements for Skin

#11 – Biotin: 

The International Dermal Institute

Biotin has many names, including Vitamin H, Vitamin B7, or Coenzyme R, but it is best known as the beauty vitamin. Most people use it to speed up hair growth, but Biotin has a much more important role. It breaks down fats, carbohydrates, and other products in your body. This helps convert them to the energy you need. This doesn’t sound like it has anything to do with skin health, but your skin won’t survive without it. Skin cells die and are reproduced very quickly. The essential fatty acids in those cells must be available to keep this process moving. These fatty acids also help create a protective barrier on your skin. Without them, your skin would be dry and suffer from environmental damage. Though Biotin can be applied directly to your hair and skin, it works best when taken internally.

#12 – Collagen:

Renew Alliance

There are dozens of different Collagen forms in our bodies. But only Collagen Types 1 and 3 are important in relation to our skin. This is because these types make up about 80% of the dermis. As we get older, our collagen production slows down and we begin to see the signs of aging. The skin becomes thinner, with less elasticity, which is when those fine lines start to form. There are many beauty products that boast a boost in collagen production. But topical creams and lotions actually can’t penetrate enough for a positive effect. This is because the Collagen molecules are too large to reach the dermis, which is the inner layer of your skin. The best way to achieve the results you want is to take a hydrolyzed collagen supplement. This process will break it down into small peptides. These will make it passed the intestinal barrier and into the bloodstream. It will then be distributed throughout the body, reaching the dermis.

#13 – Copper: 

Dr. Axe

Copper is important to your skin because it creates tyrosinase. This enzyme is necessary for the development of melanin. The brown color of our skin and the natural pigment of our hair and eyes wouldn’t exist without it. But copper has a second role. It helps to build collagen and elastin. Together, these give us younger-looking skin that is naturally flexible. Copper is an antioxidant, which protects from skin damage caused by free radicals. Though you can get all the copper you need by having a healthy diet, you can take dietary supplements if needed. But you must be very careful if doing this. Only take the amount recommended by your doctor. High doses of copper can be toxic. Deficiencies can lead to arthritis, anemia, brittle bones, and unexplained weight loss. To keep your skin healthy, keep your copper levels at about 0.9 mg each day.

#14 – Zinc: 


There are many benefits of using zinc for skin care, both internally and externally. When taken as an oral supplement, zinc works in a similar manner as antioxidants. It reduces free radicals in your system. Zinc protects the fibroblasts and lipids in your skin from harmful UV rays and pollution. This trace mineral also helps heal wounds, protecting you from infection. It has anti-inflammatory properties, which can help reduce swelling. This can even reduce acne since zinc boosts your body’s immune functions. The natural oils your body produces will lessen, preventing clogged pores. For topical use, you can try zinc oxide in a cream to protect you from sunburn. The zinc acts as a shield for your skin, blocking the UV rays. It absorbs completely, but won’t penetrate too far and cause an irritation. Zinc oxide can be used to heal a variety of rashes and sores. It has anti-microbial properties to soothe your skin and speed up healing. Zinc pyrithione is an effective treatment for dandruff. It has also been used for psoriasis, eczema, and many other skin disorders.

#15 – Selenium:


Selenium is an essential mineral that plays a big role in the health of your skin. Like zinc, it is a well-known antioxidant and can be used orally or topically to treat a variety of issues. The most important internal use of selenium is for cell protection. Selenium neutralizes the free radicals that could damage these cells, preventing wrinkles. It works with the Vitamin E in your body to create a protective coating around your skin cells. It also protects against inflammation, UV damage, and pigmentation. These properties could even reduce the possibility of skin cancer. Another benefit of oral selenium supplements is that it boosts your immune system. It helps to fight infection by boosting your white blood cell count. Selenium can even help to slow the breakdown of collagen, which will help reduce aging in your skin. On the outside, topical applications of selenium can soothe redness and irritation. It works great as a toner alternative when applied to clean, damp skin. Selenium sulfide is an antimicrobial used in dandruff treatments for years. It reduces flaking, itching, and discoloration when used in a dandruff shampoo.

#16 – Digestive Enzymes:

digestive enzymes

Since digestive enzymes work to break down the food we eat, it may seem strange to think of them in relation to the skin. But their role is so important that a deficiency can affect every part of your body. This is because these enzymes are proteins that not only aid in digestion. They transport the nutrients we need throughout our system. They also rebuild damaged tissue and eliminate toxins from our bodies. When we fall short of even one of these 22 enzymes, it can increase stress on our immune system. This will also increase inflammation. The results will be flare-ups of in a variety of skin conditions. Acne, eczema, psoriasis, and rosacea will all get worse due to a lack of digestive enzymes. To keep your enzymes at the optimal working level, a healthy diet is a must. This includes fresh raw vegetables and fruits, whole grains, and lots of water. If needed, you can add some supplements to your diet as well. You can take them on their own or in a multivitamin if you need to replenish other vitamins and minerals.

#17 – Magnesium: 


Magnesium is one of the most important minerals for your body’s health, both inside and out. It’s responsible for over 300 biochemical reactions, including food digestion and heart functions. But it is also a necessary mineral for healthy skin. Stressful situations are so common these days that we consider them a normal part of life. But stress can lead to acne, due to the release of adrenaline and cortisol it causes. The cortisol then builds up beneath our skin, and when combined with sebum, produces acne. When we have the optimal levels of magnesium in our bodies, it is released when the cortisol is present. The magnesium then suppresses the effects cortisol has on your skin. This reduces the build-up, preventing acne from occurring. Magnesium also manages the repair and replication of DNA. It helps to reduce free radical damage that leads to aging skin. Inflammation is also kept at bay for less skin damage. When choosing your magnesium supplements, it is best to choose organic options. These include citrate, lactate, acetate, aspartate, fumarate, ascorbate, and gluconate. These forms are more soluble and have a higher bioavailability than inorganic forms.

#18 – Fish Oil: 

fish oil

As its name suggests, fish oil comes from the tissue of fish. The best sources are oily fish like tuna, mackerel or anchovies, but can also be found in the livers of other fish. It is recommended that you eat 1 or 2 portions of these fish every week. If you happen to miss a few servings, you can also replace what you’re missing by taking an oral supplement. Fish oils are necessary because they contain omega 3 fatty acids. Our bodies don’t create these on their own, so we have to get them from outside sources. The main omega-3’s needed for health benefits are eicosapentaenoic acid and docosahexaenoic acid. Though essential for a variety of health reasons, the one we are looking at today is skin health. Fish oils have anti-inflammatory properties, which can help reduce acne. Since our skin contains an abundance of omega-3, a deficiency can lead to a lack of moisture. This will cause flare-ups of skin disorders like psoriasis and dermatitis. Sun exposure and damage from aging can also be increased by a lack of these fatty acids. For the best results, it is necessary to take a supplement that combines 0.3 grams each of EPA and DHA per pill. There are a few forms to choose from that absorb easily into the body. These include triglycerides, reformed triglycerides, phospholipids, and free fatty acids.

Vitamins and Supplements for Skin Final Thoughts

Your skin needs a variety of vitamins, nutrients, and minerals to stay healthy. This reduces the signs of aging, acne, and other skin disorders. They also give it the protection it needs from environmental issues you can’t avoid. Though a healthy diet will help keep them at the optimal level, sometimes we fall short. That’s why we need to take vitamins and supplements for skin, to keep us looking and feeling our best. If you are looking for more hair care articles check out our blog and our hair care buyer’s guides.