7 Essential Vitamins For Healthy Skin (2024)

Did you know your skin requires vitamins to function at its peak level, after all, it is the largest organ in your body.

Here are 7 essential vitamins for healthy skin.

Vitamin A/retinoids/retinols

Vitamin A is a nutrient that plays a crucial role in maintaining healthy skin. Some of the skin benefits of vitamin A include:

Anti-aging:

Vitamin A has several anti-aging effects on the skin due to its ability to stimulate collagen production and promote cell turnover. Collagen is a protein that provides structure and elasticity to the skin. As we age, our bodies produce less collagen, which can lead to wrinkles, fine lines, and sagging skin. However, vitamin A helps to boost collagen production, which can help to restore skin firmness and elasticity, and reduce the appearance of wrinkles.

In addition to stimulating collagen production, vitamin A also promotes cell turnover, which is the process by which old skin cells are shed and new ones are produced. This process slows down as we age, leading to dull, rough, and uneven skin texture. Vitamin A helps to speed up this process, which can help to smooth out the skin and improve its overall texture.

Retinoids, which are a group of compounds that are chemically related to vitamin A, are particularly effective in reducing the signs of aging. Retinoids work by binding to specific receptors in the skin, which stimulate collagen production and promote cell turnover. They are commonly used in anti-aging skincare products, such as creams and serums, to help reduce the appearance of fine lines, wrinkles, and age spots.

However, it’s important to note that high concentrations of vitamin A and retinoids can be irritating to the skin, particularly for those with sensitive skin. It’s best to start with a low concentration of retinoids and gradually increase over time to avoid any potential side effects. Additionally, it’s important to always wear sunscreen when using retinoids, as they can make the skin more sensitive to the sun’s damaging UV rays. My suggestion is to start on a good formulation of retinol, before a retinoid.

Acne prevention: Vitamin A helps to regulate the production of sebum, an oily substance that can clog pores and lead to acne.

Vitamin A, also known as retinol, has several benefits for acne-prone skin. One of the main causes of acne is the overproduction of sebum, an oily substance that is produced by the sebaceous glands in the skin. When excess sebum clogs the hair follicles, it can lead to the development of pimples, blackheads, and whiteheads. Vitamin A can help to regulate the production of sebum, which can help to prevent the formation of acne.

In addition to regulating sebum production, vitamin A also has anti-inflammatory properties. Inflammation is a key factor in the development of acne, as it can cause the skin to become red, swollen, and painful. Vitamin A helps to reduce inflammation in the skin, which can help to calm existing acne and prevent new breakouts.

Retinoids, which are derivatives of vitamin A, are particularly effective in treating acne. Retinoids work by increasing the rate of skin cell turnover, which helps to unclog pores and prevent the formation of new acne lesions. They also have anti-inflammatory properties, which can help to reduce redness and swelling associated with acne.

Vitamin B/niacinamide

Niacinamide, also known as vitamin B3, is a water-soluble vitamin that has several skin benefits. Some of the key benefits of niacinamide for the skin include:

Improved skin barrier function: Niacinamide helps to improve the function of the skin barrier, which is the outermost layer of the skin. A healthy skin barrier helps to prevent moisture loss and protect the skin from environmental stressors, such as pollution and UV radiation.
Reduces hyperpigmentation: Niacinamide can help to reduce the appearance of hyperpigmentation, such as dark spots and melasma. It works by inhibiting the transfer of pigment to skin cells, which can help to even out skin tone and reduce the appearance of dark spots.
Minimizes fine lines and wrinkles: Niacinamide helps to stimulate the production of collagen and elastin, which are proteins that give skin its firmness and elasticity. This can help to reduce the appearance of fine lines and wrinkles, and improve overall skin texture.
Reduces inflammation: Niacinamide has anti-inflammatory properties that can help to reduce redness, irritation, and acne breakouts.
Regulates sebum production: Niacinamide helps to regulate sebum production, which can help to reduce the occurrence of acne and other breakouts.
Improves overall skin texture: Niacinamide can help to improve the overall texture of the skin, making it smoother and more even.

Niacinamide is a versatile and gentle ingredient that is suitable for most skin types. It can be found in a variety of skincare products, such as serums, moisturizers, and masks, and can be used as part of a daily skincare routine to help improve the health and appearance of the skin.

Recommended brands:

Vitamin E tocopherol

Tocopherol, also known as vitamin E, is a fat-soluble vitamin that has several benefits for the skin. Here are some of the key benefits of tocopherol for skin:

Antioxidant protection: Tocopherol is a powerful antioxidant that helps to protect the skin from free radical damage caused by environmental stressors, such as UV radiation, pollution, and cigarette smoke. Free radicals can damage skin cells and lead to premature aging, so antioxidant protection is important for maintaining healthy and youthful-looking skin. The effects of vitamin E & C, is that tocopherol increases the stability of Vitamin C, which is more labile to temperature & UV degradation.
Moisturization: Tocopherol helps to moisturize the skin by reducing transepidermal water loss (TEWL). TEWL occurs when water evaporates from the skin’s surface, which can leave it feeling dry and tight. Tocopherol helps to strengthen the skin’s barrier function, which can help to lock in moisture and keep the skin hydrated. The effects of vitamin E & B are synergistic, namely to improve skin barrier function.
Soothing and calming: Tocopherol has anti-inflammatory properties that can help to soothe and calm the skin. It can be particularly beneficial for those with sensitive or irritated skin, as it can help to reduce redness and inflammation.
Improved skin texture: Tocopherol can help to improve the texture of the skin by promoting collagen synthesis. Collagen is a protein that provides structure and elasticity to the skin, and its production decreases as we age. Tocopherol can help to stimulate collagen production, which can improve skin texture and firmness.
UV protection: Tocopherol has some ability to absorb UV light and provide a limited amount of protection against UV radiation. While it should not be used as a replacement for sunscreen, it can provide an additional layer of protection when used in combination with sunscreen. Vitamin E is best combined with ascorbic & ferulic acid in this role.

Tocopherol can be found in a variety of skincare products, including moisturizers, serums, and oils. It is a safe and gentle ingredient that is suitable for most skin types, but it is always best to patch test a new product before applying it all over the face.

Recommended brands: CE Ferulic acid, Skinceuticals. It is expensive, but it is worth it. The only AM routine you need (apart from sunscreen).

Vitamin C or ascorbic acid

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has several benefits for the skin. Here are some of the key benefits of vitamin C for skin:

Provides antioxidant protection: Vitamin C is a powerful antioxidant that helps to protect the skin from damage caused by free radicals, which are unstable molecules that can cause cellular damage and contribute to aging. Vitamin C can neutralize free radicals and help to prevent oxidative stress.
Boosts collagen production: Vitamin C is essential for the production of collagen, a protein that provides structure and firmness to the skin. Collagen production declines with age, leading to wrinkles and sagging skin. By boosting collagen production, vitamin C can help to improve the appearance of fine lines and wrinkles and enhance skin firmness.
Brightens and evens skin tone: Vitamin C can help to brighten the skin and even out skin tone by inhibiting the production of melanin, the pigment that gives skin its color. This can be particularly beneficial for those with hyperpigmentation or age spots.
Improves skin hydration: Vitamin C can help to improve skin hydration by enhancing the skin’s barrier function and preventing moisture loss. This can help to keep the skin looking plump and healthy.
Reduces inflammation: Vitamin C has anti-inflammatory properties that can help to reduce redness and inflammation in the skin. This can be particularly beneficial for those with sensitive or acne-prone skin.

Start with a good formulation of L-ascorbic acid, 10% before moving to 15-20%.

Recommended brands:

Vitamin K

Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting and bone health. It also has some benefits for the skin. Here are some of the key benefits of vitamin K for skin:

Reduces the appearance of dark circles: Vitamin K can help to reduce the appearance of dark circles under the eyes. This is because it helps to improve blood circulation and reduce the pooling of blood under the eyes, which can cause dark circles. Best combined with peptides and caffeine.
Promotes wound healing: Vitamin K has been shown to promote wound healing and reduce the appearance of scars. It does this by helping to regulate blood clotting and promoting the growth of new skin cells.
Reduces redness: Vitamin K has anti-inflammatory properties that can help to reduce redness and irritation in the skin. It is particularly beneficial for those with sensitive or rosacea-prone skin.
Improves skin elasticity: Vitamin K can help to improve skin elasticity by promoting the production of elastin, which is a protein that gives skin its elasticity and firmness.
Minimizes the appearance of spider veins: Vitamin K can help to minimize the appearance of spider veins and broken capillaries by strengthening blood vessel walls and reducing the pooling of blood.

Vitamin K can be found in a variety of skincare products, including creams, serums, and eye creams.

Recommended brands

Biopelle Dark circle relief eye cream

Folic acid

Folic acid, also known as folate or vitamin B9, is a water-soluble vitamin that is essential for overall health and wellness. While it does not have specific skin benefits, it plays a critical role in supporting healthy cell growth and repair, which can indirectly benefit the skin. Here are some of the key ways in which folic acid can support skin health:

Supports cell growth and repair: Folic acid is essential for DNA synthesis and cell division, which are important processes for healthy cell growth and repair. This can help to keep the skin looking healthy and youthful.
Enhances skin barrier function: Folic acid can help to enhance the skin’s barrier function by improving skin hydration and preventing moisture loss. This can help to keep the skin looking plump and healthy.
Reduces inflammation: Folic acid has anti-inflammatory properties that can help to reduce redness and inflammation in the skin. This can be particularly beneficial for those with inflammatory skin conditions, such as acne and rosacea.
May help to prevent skin cancer: Folic acid has been shown to have a protective effect against skin cancer, particularly in combination with other vitamins, such as vitamin B12 and vitamin C.

It is worth noting that while folic acid is important for overall health and wellness, it is typically not included in skincare products. It is important to get enough folic acid through your diet or supplements, as a deficiency can lead to a range of health issues.

Recommended brands:

Vitamin D

Vitamin D is a fat-soluble vitamin that plays an important role in bone health, but it also has several benefits for the skin. This vitamin is formed by UVB, hence a wee bit of sensible sunlight is beneficial for your skin.

Promotes skin cell growth and repair: Vitamin D helps to promote the growth and repair of skin cells. It can also help to stimulate the production of new skin cells, which can help to keep the skin looking healthy and youthful.
Supports the skin barrier: Vitamin D can help to strengthen the skin barrier, which is the outermost layer of the skin that helps to protect against environmental stressors, such as pollution and UV radiation.
Helps to reduce inflammation: Vitamin D has anti-inflammatory properties that can help to reduce redness, swelling, and irritation in the skin. This can be particularly beneficial for those with inflammatory skin conditions, such as psoriasis and eczema.
May help to protect against UV damage: While vitamin D itself does not provide significant UV protection, it can help to support the skin’s natural defense mechanisms against UV radiation. It does this by helping to repair UV-induced damage to the skin and supporting the production of antioxidants that can help to neutralize free radicals

Recommended brands:

Dovonex (prescription)
Vitamin D supplementation