Developing a skincare routine can help to improve your complexion, there’s no doubt about that.

But your skin needs to be cared for on the inside as well as the outside, which is where vitamins come in.

Present in a range of everyday foods, vitamins are essential for your health and wellbeing. Consuming a variety of vitamins can help to give your skin a boost by repairing skin tissue, aiding collagen production and preventing dryness.

We’ve put together a list of the best vitamins for skin health so you can be sure you’re taking the best care of your skin!

sweet potato fries Source: Stacy Spensley

1. Vitamin A



Also known as retinol, vitamin A is an all-round wonder! Essential for skin maintenance and the repair of skin tissue, it can prevent acne and dry skin and can even help to reduce fine lines and wrinkles.

Vitamin A can be found in many different foods, including:

● Sweet potatoes
● Carrots
● Kale
● Butternut squash
● Cos lettuce
● Romaine lettuce
● Eggs
● Milk
● Fortified cereals
● Liver

Recommended daily allowance of vitamin A

● For men: 0.7mg a day
● For women: 0.6mg a day

Many multivitamins and supplements contain vitamin A. However, it’s important to note that too much vitamin A can have adverse effects. These include dizziness, nausea and headaches, so be sure your daily intake does not exceed 1.5mg.

Any vitamin A your body doesn’t need immediately is stored for future use, so you don’t need to consume the same amount daily.

fried egg Source: Larry Hoffman

2. B Vitamins



Riboflavin (Vitamin B2)

Riboflavin helps to improve the mucus secretions of the skin, which in turn can help to reduce the appearance of acne or blemishes.

Riboflavin is found in the following foods (albeit in minimal amounts):

● Dairy products
● Edamame
● Liver
● Oysters
● Lean meats
● Mushrooms
● Broccoli
● Avocados
● Salmon
● Mackerel

Unlike some vitamins, riboflavin is not lost during the cooking process.

Recommended daily allowance of riboflavin

● For men: 1.3mg a day
● For women: 1.1mg a day

Riboflavin cannot be stored in the body so you need to incorporate it into your diet every day.

Niacin (Vitamin B3)

Cell metabolism and cell turnover slow down with age, but niacin is able to speed up the process, which can reduce the effects of ageing on the skin.

Niacin can also help to heal wounds and strengthen the skin barrier, which helps the skin to retain more moisture.

Good sources of niacin include:

● Fish
● Lean poultry like chicken and turkey
● Pork
● Peas
● Mushrooms
● Avocados
● Eggs
● Milk

Recommended daily allowance of niacin

● For men: 17mg per day
● For women: 13mg per day

Similarly to riboflavin, niacin cannot be stored in the body so you should aim to include it in your everyday diet.

A word of caution: consuming high doses of niacin can cause skin flushes, and doing this over a prolonged period of time can lead to liver damage in some cases.

orange juice Source: Caitlin Regan

3. Vitamin C



Vitamin C is found in the inner and outer layers of the skin (the dermis and the epidermis respectively).

Vitamin C helps to heal and repair damaged skin and is therefore vital for healthy skin. It also supports the production of collagen, which gives strength to the structure of the skin and keeps it looking youthful for longer!

A true skin-health hero, vitamin C is also known to reduce the effects of sun damage. Though, take care — you still need to wear an SPF daily to get the best protection possible.

Good sources of vitamin C include:

● Bell peppers
● Red and green peppers
● Broccoli
● Cauliflower
● Leafy greens
● Brussels sprouts
● Potatoes
● Oranges and freshly squeezed orange juice
● Strawberries
● Blackcurrants

Recommended daily allowance of vitamin C

● For men: 40mg per day
● For women: 40mg per day

Vitamin C cannot be stored in the body so you should aim to consume the recommended amount on a daily basis. This shouldn’t be too difficult, as vitamin C can be found in a variety of tasty foods, as mentioned above!

sun Source: Alexis Nyal

4. Vitamin D



Vitamin D is made under the skin, in reaction to sunlight, and transported throughout the body to help create healthy cells.

From late March until the end of September, most people get all the vitamin D they need from sunlight (don’t forget your SPF!) From October to early March, it’s recommended that you take supplements if you do not spend much time outside over the summer period.

Fortunately, we can also get vitamin D from a variety of foods, including:

● Oily fish like salmon and mackerel
● Mushrooms
● Red meat
● Liver
● Egg yolks
● Fortified foods like spreads and cereals

Recommended daily allowance of vitamin D

● For men: 10mcg
● For women: 10mcg

almonds Source: Harsha K R

5. Vitamin E



Vitamin E absorbs the UV light from the sun when applied to the skin (but it cannot be used in place of SPF). The body produces vitamin E through sebum, which can keep the skin healthy and conditioned, preventing dryness.

Vitamin E can also help to fight skin inflammation.

You find vitamin E in foods such as:

● Vegetable oils
● Nuts like almonds and hazelnuts
● Seeds (including sunflower seeds)
● Olives
● Spinach
● Asparagus

Recommended daily allowance of vitamin E

● For men: 4mg
● For women: 3mg

You should be able to get all the vitamin E you need from your daily diet. Any vitamin E your body doesn’t need immediately is stored for future use.

Vitamins can be found in such a variety of foods that it couldn’t be easier to incorporate into your lifestyle — a few simple food switches and you’ll be sorted.

So, if you’re looking to improve your skin health, start increasing your vitamin intake and you’ll notice visible improvements!