Vitamins for Healthy Skin

Vitamins are the foundation of a healthy body and healthy skin. When we take our daily supply of essential vitamins they nourish, restore and repair damaged cells, aid in faster regeneration of new cells. After all what we put into our bodies is reflected on the skin. Then when have a great natural skin care treatment plan, we can add some amazing skincare devices like the Dermawand, to attain the perfect skin we have dreamed of.

Along with applying vitamins on skin surface it’s imperative to consume the daily recommended amount of all essential vitamins for proper functioning of body’s internal system. Different vitamins have different role to play in replenishing the skin. You can treat your skin inside out by both consuming and applying foods rich in vitamin A, B, C, E and k.

Vitamin A

Vitamin A plays a major role in repairing damaged skin tissues. Deficiency of vitamin A may be reflected in dull and dry skin. Vitamin A is used to curb wrinkles, to treat acne and heal skin wounds as it speeds up cellular growth.


  • broccoli
  • kale
  • spinach
  • red bell peppers
  • pumpkin
  • carrot
  • cod liver oil
  • apricot
  • cantaloupe
  • tomatoes
  • eggs

A derivative of vitamin A called Retinoic acid/ retinoid is used in most anti-aging and anti-acne creams as it controls sebum (oil) production.

Sebum is a nutrient source for bacteria, so in simple terms, less sebum= less bacteria= clear healthy skin. A topical retinoid solution is used for spot treatment but it can make skin dry and sensitive. Try very low percentage (.5) solution or consult a dermatologist for an accurate prescription.

Vitamin B

Vitamin B is essential for hair, nails and skin health. It aids in synthesis and better absorption of other nutrients in the body as well.

Vitamin B complex consist of 8 water soluble vitamins known as:

  • vitamin b1 (thiamine)
  • vitamin b2 (riboflavin)
  • vitamin b3 (niacin)
  • vitamin b5 (pantothenic acid)
  • vitamin b6 (pyridoxine)
  • vitamin b7 (biotin)
  • vitamin b9 (folic acid)
  • vitamin b12

Vitamin B protects skin against UV damage caused by sun rays, prevents acne and keeps skin hydrated. It gives skin a natural glow, heals scaly and flaky skin by regulating oxygen flow to the outermost layers of skin.

Biotin keeps scalp healthy, cures dandruff, hair loss and aids in new hair growth by stimulating blood circulation to hair follicles.

Dull and brittle nails indicate biotin deficiency, consult your physician before taking any vitamin B supplement. Along with skin benefits Vitamin B complex also improves metabolism, aids in protein digestion, strengthens bones and muscles, stimulates intestinal and bowel function, prevents moodiness, restlessness, insomnia and fatigue, improves liver health, and relieves PMS.

Anti-inflammatory food sources for vitamin B: 

  • pinto beans
  • halibut
  • mixed nuts
  • salmon
  • tuna
  • yogurt
  • hazelnut
  • flax and sunflower seeds
  • oatmeal
  • cauliflower
  • mushrooms
  • almonds
  • lentils
  • peanuts
  • brussel sprouts
  • liver
  • avocado

Vitamin C

Vitamin C or L- ascorbic acid is essential for skin as it promotes collagen (structural protein of many connective tissues) production. It also fights free radicals by acting as an antioxidant and strengthens immune system. Vitamin C is available in citrus fruits. Skin care products such as serums and anti-aging creams contain vitamin C in the form of ascorbic Acid or ester C.

Food sources of Vitamin C:

  • kiwi
  • lemon
  • oranges
  • bell peppers
  • strawberries
  • tomatoes
  • melon
  • broccoli
  • Brussels sprouts

Vitamin D

Vitamin D helps in absorption of essential minerals such as calcium, zinc and potassium. Most of us are aware that vitamin D strengthens bones and increases metabolism but only some of us are aware of its role in clearing up acne by reducing inflammation. According to doctors 10-15 minutes of exposure per week in the sun (without sunscreen) is sufficient for the body vitamin D intake. 

Food sources of Vitamin D:

Vitamin D is fat soluble and stays in the body longer than water soluble vitamins like B and C, so be cautious of overdose as it may lead to toxicity in liver.

  • cod liver oil
  • milk
  • tuna
  • sardines
  • salmon
  • cooked egg yolk
  • beef liver

Vitamin E

Vitamin E is considered as one the best antioxidant as it protects the epidermis (the outer layer of skin) from early stages of ultraviolet light damage, prevents the peroxidation of fats, a leading source of cell membrane damage in the body, strengthen skin’s barrier function and reduces severity of sun damage.

Vitamin E heals age spots, fine lines, sunburns, wrinkles and stretch marks by improving skin elasticity. It also aids in hair growth, adds shine, prevents premature greying and hair fall.

Few drops of Vitamin E oil can be used as moisturizer and cleanser for normal to dry skin (if you have oily or acne prone skin seek medical advice before using vitamin E oil on skin)

Food sources of Vitamin D:

  • almonds
  • peanuts
  • leafy greens
  • sunflower seeds
  • pumpkin seeds
  • kale
  • avocado
  • hazelnut

Consuming vitamin rich fruits, vegetables and nuts daily in your diet and applying them topically will nourish skin from inside out giving you a healthy glow naturally.

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