Four essential vitamins for skin health

Hello everyone!

Today, we wanted to discuss the four vitamins that are most important for the health of your skin.

It is important to take care of your skin as part of your health regimen because it is the body’s largest organ.

Vitamin D

Vitamin D is made when sunlight is absorbed by your skin. This is taken up by your liver and kidneys and transported throughout the body to help create healthy cells. It particularly plays an important role in skin tone and can even help treat psoriasis.

As well as vitamin D supplements, you can increase your vitamin D intake through:

  • 10 minutes of sun exposure each day (but otherwise remember to always wear SPF!);

  • eating fortified foods, including cereals, orange juice and yoghurt; and

  • eating foods that contain vitamin D naturally, including salmon, tuna and cod.

Vitamin C

Vitamin C can be found in the outer layer (epidermis) and inner layer (dermis) of your skin. It has cancer-fighting and antioxidant properties. It plays a key role in collagen production which keeps skin healthy and can reduce wrinkles - this is why it is a key ingredient found in anti-ageing products.

Taking it orally can enhance the effectiveness of sunscreens by decreasing cell damage and helping the healing process of bodily wounds. As well as vitamin C supplements, you can increase your vitamin C intake through:

  • eating more citrus fruits;

  • eating other plant-based sources of vitamin C, including broccoli, strawberries and spinach;

  • drinking orange juice; and

  • using skin care products that have vitamin C that treat a variety of skin conditions.

Vitamin E

Vitamin E is also an antioxidant and its main function in skin care is to protect against sun damage because it absorbs the damaging UV rays from the sun. This can help reduce dark spots and wrinkles.

The body produces vitamin E naturally through sebum (an oily substance released through the skin’s pores). Vitamin E can help counteract a lack of sebum and can help dry skin and skin inflammation.

As well as vitamin E supplements, you can increase your vitamin E intake through:

  • eating more nuts and seeds, including almonds, hazelnuts and sunflower seeds; and

  • using skin care products that contain both vitamin E and vitamin C - these ingredients work particularly well together by protecting your skin from the sun!

Vitamin K

Vitamin K is essential for blood clotting which aids the healing of wounds and bruises. It is also thought to help stretch marks, spider veins, scars, dark spots and dark under-eye circles.

As well as vitamin K supplements, you can increase your vitamin K intake through eating kale, spinach, lettuce, cabbage and green beans.


Thank you for reading. See you next time for our post on wrinkles.


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