Essential Multivitamins for Skin

three different bowls of multivitamins for skin

How do vitamins and minerals impact skin health?

Taking care of your skin, which is the largest organ of the body, should be an essential part of your health regimen. The first thing to keep your skin healthy is to limit your exposure to the sun’s harmful ultraviolet (UV) rays and wear good sunscreen when you’re exposed to sunlight.

Just 15 minutes of daily exposure to the sun helps make vitamin D throughout the skin. Vitamin D is the best vitamin for your skin, along with vitamins B, C, E, and K. Make sure you get enough vitamins daily to keep your skin healthy and youthful. This could help in the reduction of:

5 Essential Multivitamins for Skin

1. Vitamin D

Vitamin D is often manufactured when sunlight is absorbed by your skin. Vitamin D is then taken up by the liver and kidneys and transported throughout the body to help build healthy cells. This includes the skin, where vitamin D plays a vital role in skin tone or complexion. It may also help to treat psoriasis.

Calcitriol is a man-made kind of vitamin D that humans make naturally. A study found that applying calcitriol reduces the amount of skin inflammation and irritation in people with psoriasis.

You can increase your vitamin D intake by:

  • Getting 15 minutes of sun exposure daily
  • Eating foods, such as breakfast cereals, orange juice, and yogurt
  • Eating foods that have vitamin D naturally, such as salmon, tuna, etc

2. Vitamin C

Vitamin C is found high in the outer layer of skin as well as the inner layer of skin. Its antioxidant properties and its role in collagen production help to keep your skin healthy making it one of the key ingredients in many anti-ageing skincare products.

Taking vitamin C tablets for the skin orally can increase the effectiveness of sunscreens applied to the skin. It does this by reducing cell damage and helping the healing process of bodily wounds. It helps to heal the damaged skin and, in some cases, lessen the appearance of wrinkles. Enough vitamin C intake can also help repair and prevent dry skin.

Due to the generality of vitamin C in over-the-counter products, dietary supplements, and foods we eat, deficiency of vitamin C is rare. The recommendation is 1,000 mg per day. If you don’t get enough vitamin C in your diet, you can:

  • Eat more citrus foods, such as oranges
  • Eat plant-based sources of vitamin C, like strawberries, broccoli, and spinach
  • Take supplements, as recommended by a doctor
  • Look for anti-aging skin treatments with vitamin C for treating dryness, redness, wrinkles, and age spots

3. Vitamin E

Vitamin E is an antioxidant whose main function in skin care is to protect against sun damage. Vitamin E absorbs harmful ultraviolet light from the sun when it is applied to the skin. Photoprotection is the body’s ability to lessen the damage caused by UV rays. This can help to prevent dark spots and wrinkles.

Getting enough vitamin E for the skin in your diet is mostly preferable instead of going towards supplements. Most people need about 15 mg of vitamin E daily. Increase your intake by:

  • Eating more nuts and seeds
  • Taking a vitamin E supplement
  • Using regular products that contain both vitamin E and vitamin C 

4. B-complex vitamins

Several B-complex vitamins may help improve skin health. The water-soluble vitamins are easily available as supplements, including supplements that include all 12 B-complex vitamins. Vitamin B-3, or niacinamide, may help with some signs of skin aging.

Folic acid may also improve signs of skin aging, according to one study which found that a cream containing folic acid and creatine supported collagen gene expression and collagen fibre density. Vitamin B-5, or pantothenic acid, may help with both acne and skin aging. 

Some sources of B-complex vitamins include meat, eggs, seafood, nuts, and seeds. Biotin is a vitamin that supports your skin, digestive tract, and metabolism. Supplements in the form of biotin tablets or biotin capsules can be used to help reduce hair loss and encourage nail growth. Some biotin-rich foods are peanut butter, bananas, etc.

5. Vitamin K

Vitamin K is essential in helping the body’s process of blood clotting, which helps the body heal wounds, bruises, or the areas affected by surgery. The basic functions of vitamin K are also to help certain skin conditions, like:

  • Stretch marks
  • Spider veins
  • Scars
  • Dark spots
  • Dark circles 

Vitamin K can be found in many different regular creams for the skin, and it can help treat a variety of skin conditions. Doctors often use creams that contain vitamin K on patients who have just undergone surgery to help reduce any swelling and bruising. This can help speed up skin healing. 

An average adult needs between 90 and 120 ugs per day. Increase it by eating:

  • Kale, spinach
  • lettuce
  • Cabbage
  • Green beans

Vitamins are essential for skin health

Vitamins are very essential for your health and body functions, and vitamin deficiencies can cause adverse effects on the skin. Since vitamins C and E both play such important roles in protecting the skin from the sun, deficiencies in either vitamin can increase your risk of skin damage, including skin cancer.

When to see a doctor about skin health?

You need to see a doctor when you find the following issues:

  1. Persistent skin problems
  2. Changing moles
  3. Acne bursts
  4. Skin infections
  5. Chronic skin conditions
  6. Allergic reactions
  7. Skin sensitivity
  8. Skin discoloration

Take Away

While vitamins are very much essential for skin health, you might already be getting enough of these through your daily diet. A blood test can help you determine whether you have any vitamin deficiencies. You should only take vitamins under the guidance of a medical professional to prevent overdose.


What vitamins take care of skin?

Vitamins such as C, E, and Selenium are responsible for perfect skin health.

What vitamin deficiency causes sagging skin?

Vitamin C and vitamin E deficiency can cause sagging skin.

Which vitamin is good for eyes hair and skin?

Vitamins such as C, B, E, Zinc, Biotin, and Omega fatty acids can be good for eyes, hair, and skin.


The 4 best vitamins for your skin. By Healthline, Jul 30, 2020.

Nutrients for healthy skin. By Radiance by WEB MD, Jun 12, 2021.

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