Which Vitamin is Good for Skin: Best 101 Guide on Skin Routine

Want to know which vitamin is good for skin? Keep reading 

Vitamins play a vital role in our skin health. If we properly take vitamins, it makes our skin glow and supports spotless skin, and such vitamins are Vitamin C, Vitamin D, and Vitamin E.

Skin Health

NIH dermatologist Dr. Heidi Kong says “skin provides a barrier to protect the body from invasion by bacteria and other possible environmental hazards that can be dangerous for human health.” 

Nutritional status plays a vital role in the maintenance of healthy skin and vitamin plays a role like a pillar that makes skin look healthy inside and outside. But now the question is which vitamin is good for your skin?

Skin health can also alert you towards various health problems like a red itchy rash might be a signal of allergies or infections, a yellow tint might indicate liver disease. So, it is essential to take proper care of your skin health. 

Skin cells are the basic building blocks of the skin, and the outermost layer of skin is nothing but dead cells.  

The most common type is keratinocyte cell, whose primary function is to form a tough, waterproof layer against UV radiation, harmful chemicals, and infectious agents.

Skin tone is mainly determined by the amount of melanin pigment produced by melanocytes in the skin. The production of melanin is highly triggered by exposure to sunlight, and that is how we get tanned. 

Let’s now talk in detail about the vitamins that are good for skin health. Shall we?

The Vitamins You Need For Glowing, Healthy & Youthful Skin | Natural Skin Care Secrets

Vitamin D 

So, the first up we have is Vitamin D. Vitamin D belongs to the group of fat-soluble vitamins, which are mainly essential for building and maintaining healthy bones in the body. 

But how is Vitamin D useful for the skin? Let’s take a look. 

Well, vitamin D is an essential vitamin to pay attention to, especially in the winter. The primary source of vitamin D in humans is the cutaneous synthesis in the presence of sunlight; that’s why it is also called “the sunshine vitamin.”

It has antimicrobial and anti-inflammatory properties. So, if you have skin problems like acne caused by bacterial overgrowth, then Vitamin D can help reduce your symptoms. 

The sun gives us roughly 90% of this vitamin, whereas only 10% comes from food. For this, you can spend at least 20 minutes in the sun every day, which will fulfill your vitamin D requirements.

The sources of the naturally rich vitamin are Dairy products, like milk and cheese, and cereals in reasonable amounts. 

Cheese and Cod liver oil are among the best foods high in Vitamin D. Foods like Yogurt, Oysters, Tofu, famously known as cottage cheese are options vegetarians can go for to meet their vitamin D demands. 

What happens if there isn’t enough vitamin D in your body? 

Vitamin D deficiency is widespread. According to one review conducted in 2006, 41.6% of adults in the United States are deficient in Vitamin D. This number goes up to 69.2% in Hispanic adults and 82.1% in African American adults. 

Some signs of Vitamin D deficiency are:

  • low levels of vitamin D may be a factor of having flu and cold often.
  • low vitamin D levels were associated with poor sleep quality, shorter sleep duration, and delayed bedtimes.
  • fatigue and tired often and quickly
  • bones to become thin
  • inadequate exposure to sunlight

What happens if there’s excess Vitamin D? 

You must have heard people saying “too much of anything is never good”, and that’s true for Vitamin D as well. Taking too much of this Vitamin can have severe side effects too. 

One of the most common side effects of excess Vitamin D is the building up of calcium in the blood, a condition known as hypercalcemia. 

This condition can cause vomiting and nausea. In addition to hypercalcemia, excessive vitamin D in the body can also lead to kidney stones, arrhythmias, tissue calcification, and organ damage. 

Vitamin B

Vitamin B is a water-soluble vitamin. The water-soluble vitamins are readily available as supplements, including all 12 B-complex vitamins.

Vitamin B is one of the essential vitamins for skin health. 

In a study, people who took a B-5 dietary supplement for 12 weeks saw significant reductions in acne. Vitamin B could help the body produce healthy new skin cells.

Folic acid may also improve signs of skin aging. Many studies found that a cream containing folic acid1 and creatine supported collagen gene expression and collagen fiber density. Collagen tends to decline with age, which causes wrinkles and saggy skin.

This vitamin comes from different sources, and with different compositions. The main B-complex vitamins needed for skin health are biotin, niacin, and panthenol. 

You will find niacin in various face masks and creams. It helps fill lines in your skin, and also reduces dullness. 

Vitamin B-1 is good for dry skin, and it helps with wrinkles. Riboflavin helps balance natural oils in the skin and helps improve your skin tone. Similarly, Vitamin B-7, that is Biotin 2provides your skin a natural revitalization. 

To know more about which B-complex vitamins help you, check out this article. 

Vitamin C

which vitamin is good for skin
By: silviarita on Pixabay

The next Vitamin on the list is Vitamin C, the holy grail. 

Vitamin C is known to reduce all signs of aging, and deal with all skin problems. 

Vitamin C is necessary to apply topically since it stimulates collagen production and helps heal damage from sun exposure.

Antioxidants are present in vitamin C, protecting skin from UV rays/light causes. That’s why nowadays, sunscreen is vital when we are exposed to the sun. 

Collagen production: Collagen is a complex, insoluble, and fibrous protein that makes up one-third of the protein in the human body.

As we age, we produce less collagen in our skin every year. Eating collagen-rich foods or foods that boost collagen production may also help create the building blocks (amino acids) you need for your skin goals.

Collagen 3is secreted by various cells but mainly by connective tissue cells.

Vitamin C is majorly available in citrus fruit: oranges, grapefruit, mandarins, lemon. To meet the dietary demands, adult men need 90 mg, and women need 75 mg of vitamin C every day.

Nowadays, you can enjoy the benefits of vitamin C directly through cosmetics too and not just from fruits and vegetables. 

Having anti-oxidant properties, Vitamin C doesn’t just protect you against skin damage, but also fights free radicals and brightens up your skin. 

This vitamin has anti-aging, anti-oxidant as well as anti-pigmentary properties. This is why topical use provides major benefits to skincare. 

What happens if there isn’t enough Vitamin C? 

Vitamin C deficiency can result in your skin becoming thinner and weaker, meaning more visible wrinkles, sunspots, and blemishes.

Topical vitamin C

The formulations of this vitamin include ascorbyl-6-palmitate and magnesium ascorbyl phosphate (MAP). Unlike L-ascorbic acid, which is hydrophilic and unstable, both ascorbyl-6-palmitate and MAP are lipophilic, esterified forms of this vitamin, stable at neutral pH.6.

It is a science-backed, dermatologist-favorite ingredient that may help slow early skin aging, prevent sun damage, and improve the appearance of wrinkles, dark spots, and acne.

In clinical trials, most of the participants applying topical vitamins had improvement in their dark spots with very little irritation or side effects; twice-daily application of this vitamin reduced acne lesions compared to placebo.

Carrot juice and a handful of spinach for a smoothie containing a high amount of vitamins C and A.

Vitamin C when used topically, is directly absorbed by the topmost layer of the skin which ensures immediate work on smoothening the skin, and reducing fine lines. 

Vitamin C serums: It should be used two times a day intake of foods high in vitamin C can do wonders for targeting a range of skin concerns. Serums may also stimulate collagen production, fighting the damaging effects of the sun.

 Vitamin E

which vitamin is good for skin
Buntysmum on Pixabay

It is a group of fat-soluble and essential nutrients that has anti-inflammatory properties, as well as antioxidant 4properties, are available. It removes harmful toxins from your body and protects you from skin cancer, premature aging, photodamage.

The primary sources of these vitamin intakes are broccoli, spinach, green leafy vegetables, dry fruits, sunflower seeds, vegetable oils.  Non-vegetarian foods like fish, eggs, salmon, other kinds of seafood are good sources.

Vitamin E can be consumed through foods and as capsules and applied in oil. The benefits of Vitamin E are as follows: 

  • To heal parched and dehydrated skin
  • Enhances the basic production of the protein collagen
  • Break a capsule of vitamin E and then massage it gently into the affected areas like dark spots and sunburn

Vitamin E is one of the ingredients of counter-treatment of skin aging. It has been found to be effective in granuloma annulare. TOPICAL vitamin E is used for skin pain, irritation, and diaper rashes.

Vitamin E might also help reduce sun damage. It might also help reduce the symptoms of atopic dermatitis. 

The amount of Vitamin E needed in the body depends completely on your age. According to the National Institutes of Health, pregnant women, teens, and adults need around 15 milligrams each every day. 

Apart from the food and natural sources, Vitamin E is available in topical form too. You can find it in cream form and oil for use. 

Medically reviewed

Many studies in cell culture models have found protective effects of vitamin E molecules on the skin, but these models do not recreate the complex structure of skin tissues. Therefore, in vivo studies are needed.

Studies using orally administered vitamin E have reported mixed results on its photoprotective potential. An early study of dietary α-tocopherol acetate on UV-induced carcinogenesis 5and vitamin E supplementation in hairless mice found no effect.

Vitamin K 

This generic vitamin name is for a family of compounds with a common chemical structure of 2-methyl-1,4-naphthoquinone, which is a fat-soluble vitamin naturally present in some foods and is available as a dietary supplement.

This vitamin-dependent carboxylase is an enzyme required to synthesize proteins involved in blood clotting, and very small amounts circulate in the blood. Its status is not routinely assessed, except in individuals who have bleeding disorders.  

Vitamin K has been found to be an effective anti-oxidant that prevents the harmful effects of free radicals. It also helps protect the collagen produced in the body. 

Vitamin K also helps reduce signs of skin aging. 

Vitamin K deficiency: Vitamin K deficiencies are relatively uncommon, adults are rare who have faced this deficiency, but may occur in people who take medications that block vitamin K metabolism, such as antibiotics.

Vitamin K is found naturally in many foods like Green leafy vegetables, such as spinach, kale, broccoli, lettuce,  fruits, blueberries and figs, and Meat, cheese, and eggs soybeans.


which vitamin is good for skin
By: Riza aprilliana46 on Pixabay

To take care of your skin, you need to build healthy habits:

  • Wash your face twice a day – morning and night and prefer to wash hands and face when you come from an outside environment.
  • Use moisturizer according to your skin type — dry, normal, or oily. Every type of skin requires a moisturizer.
  • Toners help to remove fine traces of oil, dirt, and makeup. Avoid using soap; instead of that, use face wash.
  • Always wear a broad-spectrum sunscreen with the physical blocker zinc oxide and a sun protection factor (SPF) of 30 or greater and wear protective clothing like a long-sleeved shirt, pants.  
  • Massage your face regularly.

Topical creams: Creams are ideal for dry skin; cream-based moisturizers provide the right hydration. The water contained in creams makes the latter better for widespread use. During hot summers lotions might fit better. 

Skincare Products

Skin as even can get dehydrated. Irrespective of your type, every skin gets dehydrated if it is not treated accurately. While fluids are an excellent way to treat dehydration. A few skincare products should add to a healthy skin routine.

  • Biotique Morning Nectar Flawless Skin Moisturiser
  • Nivea Soft Light Moisturising Cream
  • Sebamed anti-dry hydrating body lotion(PH5.5 With Vitamin E)
  • Cetaphil oily skin cleanser
  • Bioderma photoderm spot SPF 50
  • Dermalogica biolumin -C serum brightening (vitamin C serum)
  • Dr. Seth Haldi and hyaluronic acid sleeping mask

Well, it’s never too late to start taking good care of your skin. So, get started. 

  1. Shulpekova, Yulia, et al. “The concept of folic acid in health and disease.” Molecules 26.12 (2021): 3731. ↩︎
  2. Belda, Eugeni, et al. “Impairment of gut microbial biotin metabolism and host biotin status in severe obesity: effect of biotin and prebiotic supplementation on improved metabolism.” Gut 71.12 (2022): 2463-2480. ↩︎
  3. Mathew-Steiner, Shomita S., Sashwati Roy, and Chandan K. Sen. “Collagen in wound healing.” Bioengineering 8.5 (2021): 63. ↩︎
  4. Gulcin, İlhami. “Antioxidants and antioxidant methods: An updated overview.” Archives of toxicology 94.3 (2020): 651-715. ↩︎
  5. Xiong, Shumin, Liaoliao Dong, and Lin Cheng. “Neutrophils in cancer carcinogenesis and metastasis.” Journal of hematology & oncology 14 (2021): 1-17. ↩︎

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Anjali Kumari

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