The best vitamins for skin health

Melanie Ramos 6 min. of reading Vitamins Leave a comment

The skin is one of the first parts of the body to show the passage of time. However, the effects of the sun and vitamins A, E, C, K and the B complex play an essential role in revitalising the skin against photoageing caused by UV rays and chronological ageing, the natural wear and tear that comes with time.

In this article, you will discover how these vitamins and their supplements can help you to:

Strengthen the skin’s structure and promote collagen synthesis
Neutralise free radicals caused by sun exposure
Improve hydration and the skin’s protective barrier
Promote firmer, brighter and healthier-looking skin

Get ready to discover which vitamins are best suited to your skin and how to incorporate them into your routine so they can work from within to support your natural beauty.

1 Vitamin A

Vitamin A is essential for maintaining healthy, radiant skin, as our body does not produce it on its own. This vital nutrient must be obtained through the diet and is a key component in many cosmetic products designed for skin care.

Functions of vitamin A in the skin:

Stimulates enzymatic activity: increases the activity of enzymes that are essential for skin health.
Promotes cell regeneration: encourages the division of skin cells, supporting their renewal and improving the skin’s overall appearance.
Improves elasticity: cosmetics enriched with vitamin A improve skin elasticity.
Regenerates ageing skin: helps rejuvenate skin that has aged prematurely.
Helps keep skin youthful and even: contributes to maintaining youthful, even and soft skin.

How to incorporate it

Include foods such as carrots, sweet potatoes, spinach and kale in your meals.
Vitamin A supplements are only a good option when recommended by an expert.
Add topical creams or serums containing retinol for a combined effect.

2 Vitamin E

Vitamin E, known as the “beauty vitamin”, is essential for the health of our cells and the immune system. This powerful antioxidant not only helps prevent cell degeneration, but is also a fundamental ingredient in many cosmetics.

Functions of vitamin E for the skin:

Improves cell structure and the immune system: strengthens the body’s defences and helps prevent cell degeneration.
Increases microcirculation in the dermis: helps improve tissue nourishment, resulting in healthier, more vibrant-looking skin.
Promotes skin elasticity: it is key to keeping the skin flexible and minimising the appearance of wrinkles.
Reduces inflammation and scarring: acts as a natural anti-inflammatory and helps support skin healing.
Protects against UV rays: provides a protective barrier against damage caused by sun exposure.

How to incorporate it

Add nuts such as almonds and hazelnuts to your snacks.
Use vegetable oils (olive, sunflower) in your meals.
Use topical creams with vitamin E to keep the skin nourished.
Take vitamin E supplements to address nutritional deficiencies.

3 Vitamin C

Constantly exposed to harmful elements, the skin is prone to premature ageing and other forms of damage. Vitamin C plays an important role in the maintenance and repair of the skin.

Functions of vitamin C in the skin:

Provides a protective interface: protects against chemical threats, pathogens, UV radiation and dehydration.
Shows the first signs of ageing: due to its constant exposure to the environment, the skin is where signs of ageing appear most visibly.
Contains high concentrations of vitamin C: this vitamin supports vital functions for skin health.
Stimulates collagen synthesis: helps maintain the skin’s structure and elasticity.
Protects against photodamage: helps combat damage induced by solar radiation.
Evens skin tone and reduces dark circles: improves the skin’s overall appearance, helping it look younger and more vibrant.

How to incorporate it

Have breakfasts with citrus fruits, kiwi or strawberries.
Prepare green smoothies with spinach and lemon.
Capsule supplements if you do not reach the recommended daily amount through your diet.

4 Vitamin K

Vitamin K is known for its multiple benefits in skin care, acting as an effective soothing agent that relieves redness and irritation and naturally revitalises the skin. It is also a key component in cosmetic creams due to its healing and anticoagulant properties.

Functions of vitamin K in the skin:

Relieves redness and irritation: acts as a soothing agent that helps decongest and revitalise the skin.
Treats atopic dermatitis: it is effective in soothing and improving this skin condition.
Has healing and anticoagulant properties: used in cosmetic creams to improve wound healing.
Prevents and treats bruises and haematomas: improves blood clotting, which is useful in the treatment of bruising.
Strengthens capillaries: helps strengthen weakened blood vessels, reducing susceptibility to future bruising and speeding up the healing of existing bruises.

How to incorporate it

Eat green leafy vegetables such as kale, spinach and broccoli.
Vegetable oils and certain cheeses contain small amounts.
Some supplements combining fat-soluble vitamins include vitamin K.

5 Biotin

Biotin, also known as vitamin B7 or vitamin H (from the German words Haar and Haut, meaning hair and skin), is essential for the health and beauty of the skin. This B-complex vitamin positively influences skin metabolism, helping to maintain a clear and healthy complexion.

Functions of Biotin in the skin:

Contributes to the beauty of the skin: acts on skin metabolism to improve its appearance.
Nourishes the skin: produces fatty acids that help maintain a clear and healthy complexion.
Promotes the production of new cells: supports cell renewal and the normal functioning of the sebaceous glands.
Prevents and treats skin problems: biotin deficiency can lead to dry skin, itching, acne and psoriasis, which can be corrected with supplementation.
Restores a youthful appearance: biotin supplementation can significantly improve the condition of the skin and restore a more youthful appearance.