What Are The Best Vitamins For Skin Health

The British Skin foundation states 60% of people across the UK are suffering or have suffered with problems relating to skin health over their lifetime. 

Some of the signs of poor skin health are:

• Dull or pale skin
• Dark circles under the eyes
• Blemishes
• A loss of skin elasticity

There are hundreds of products on the market claiming to improve or even ‘cure’ bad skin. 

But poor skin health can often be a sign of nutrient deficiencies, and unless you change your diet, the changes are likely to continue. 

Within this post, we will list the vitamins and minerals you’ll need to help improve your skin health and some of the common foods they are found in.

Vitamins for achieving better skin health

Vitamin A 

The skin needs vitamin A to speed up healing processes. Where our skin has a high rate of cell rejuvenation, vitamin A is turned into retinol in the body which will help to boost cell turnover and enhance the skins natural colour and elasticity.

If you’re looking to improve wrinkles or general skin damage like UV rays and pollution, then vitamin A is the perfect all-around vitamin for boosting the skins natural complexion.

Foods and supplements containing vitamin A

Vitamin A can be consumed through foods and supplements, some of these foods include:

• Eggs 
• Oily fish
• Liver 
• Salmon
• Leafy Greens
• Sweet potato
• And dairy products

There is plenty of advice on how to take vitamin A, but to make it easier, we have created a Multivitamin which gives you the vitamin A dosage you need.

Recommended daily intake

Men aged 19-64 should get 0.7mg of vitamin A daily and Women aged 19-64 should aim for 0.6mg per day.

Vitamin C

Vitamins C is a strong water-soluble antioxidant and has skin-cancer-fighting properties as it is one of the key vitamins for protecting this skin's surface layer. 

By stabilising free radicals (atoms which damage skin cells), vitamin C helps to stop the sun’s rays from damaging the immunity of the skin, preventing the signs of skin cancer. 

Foods and supplements containing Vitamin C

Mainly found in fruits and vegetables, vitamin C is naturally available in foods such as:

• Oranges 
• Strawberries 
• Broccoli 
• Peppers

Our vitamin C drink is a great alternative source of vitamin C. Not only does it taste delicious but is an easy way to get the vitamin C requirements you need without the guesswork.

Recommended daily intake

It's recommended adults aged 19-64 need 70-90mg per day. It cannot be stored in the body, so it should be consumed daily.

Vitamin D

A.K.A the ‘sunshine vitamin’. A healthy amount of vitamin D in your diet helps cell growth and repair. It also improves the skin's immunity by destroying free radicals that lead to premature ageing.

When your skin is exposed to UV rays from the sun, it synthesises a protein called 7-DHC, this then makes vitamin D3, which is the active form of vitamin D.

Sunshine might be very enticing, but too much exposure to the sun can put you at risk of developing skin cancer. Alternatives can be found in foods and supplements, which are a great way to get your vitamin D fix instead of exposing yourself to harmful UV rays.

Foods and supplements containing Vitamin D

It can be difficult to find vitamin D in foods, but fleshy and fatty fish such as salmon are the best with a high vitamin D content. Other foods containing smaller amounts are:  

• Cereals 
• Orange Juice
• Yoghurt 
• Beef liver
• Egg yolks

At Get More Vits, we have plenty of products to help you get your vitamin D, including our bestselling Mango & Passionfruit and, available online and at Sainsbury’s, plus our vitamin D tablets which are perfect for on the go.

In addition, our Multivits supplements contain 5 mcgof Vitamin D3 per tablet and many other great vitamins to add to your diet. 

Recommended daily intake

The recommended daily dose for adults 19 years and older is 15 mcg, and for adults 70+, it is 20 mcg.

Vitamin E

This is a fat-soluble vitamin which helps to protect skin cells and is found in the oil of the skin acting as a natural barrier to retain moisture. So the more vitamin E you have, the more moisturised your skin will be.

Vitamin E can also help to reduce the signs of sun damage by absorbing some of the UV rays. With an increase in vitamin E in your diet, sun damage symptoms such as reddening, and inflammation are minimised.

Foods and supplements containing Vitamin E

There are many foods with high vitamin E content, such as

• Sunflower seeds
• Nuts 
• Oils 

Recommended daily intake

It is recommended men consume 4mg of vitamin E per day and women 3mg. Additionally, your body will store vitamin E for future use if it doesn’t need it immediately. 

Best Supplements for skin health

Collagen

Collagen is a protein which makes up the structure of your bones, hair, skin, tendons and ligaments. Your body naturally makes it, but the production processes decrease with age. 

Weakness of muscles, stiffness and dull or papery skin are a few symptoms you may notice if your collagen levels decrease. With its elasticity-boosting properties, collagen is very popular among women aged 40-50.  

As well as being great for your skin, collagen promotes gut health which contributes to the health of the whole body.

Foods and supplements containing Collagen

Your body pulls together amino acids found in high-protein foods to produce collagen. These amino acids are found in food such as:

• Fish 
• Chicken
• Seafood 
• Eggs 
• Beans 

Recommended daily intake

The exact dosage of collagen is specific to each individual and why they need it. Studies have suggested recommended dosages from 2.5-5 grams per day for adults, but you should contact a healthcare professional for further advice and exact dosages for your specific needs.

Biotin

Biotin is stored in the liver and helps to carry nutrients around your body. 

Also known as Vitamin B7, Biotin maintains the mucus membrane of the skin, which is known to improve the smoothness and overall appearance of your skin, resulting in that glowing skin we all want.

Biotin also has great fat-metabolising properties, which may encourage weight loss by speeding up your body’s metabolism allowing it to burn fat faster. 

Foods and supplements containing Biotin

The biotin content in foods can vary, but most foods contain some. The main food sources containing biotin include:

• Meat 
• Eggs
• Fish
• Nuts 

Recommended daily intake

The daily recommended intake of biotin for adults is 30-100mcg. However, the multivits bottled drink from Get More Vits contains some great vitamins, including biotin and makes an easy and delicious alternative.. 

Multivitamins

Multivitamins are a great way to get all the extra nutrients you need from one source. 

They are a quick and reliable win to improve your skin's appearance, as they often include skin-boosting vitamins like collagen and vitamin C. 

These are often supplemented and come in the form of gummies, capsules and powders. It is important to read the labels before consuming, so you know exactly what vitamins they contain. 

Supplements containing multivitamins

If you’re looking for an all-you-need multivitamin, our Multivits every day supplement is for you. 

Our multivits include:

• Vitamin A, C, D3, E, B1, B2, B5, B12 & B6
• Niacin
• Pantothenic Acid
• Biotin
• Folic Acid
• Iron

Recommended daily intake

Check the label of your supplements as dosage can vary but is usually 1-2 capsules per day, consult a healthcare professional for advice on the best multivitamins to take based on your requirements.

Summary

From preventing the signs of ageing to protecting your skin from daily wear and tear, vitamins such as C, D and E work with the natural processes of your body to improve your skin health. 

The top vitamins for skin health are:

Vitamin C

• Skin cancer-fighting properties

• Found in fruits and vegetables 

Vitamin D

• Prevents premature ageing through cell growth and repair

• Produced from sun rays and found in fish such as salmon.

Vitamin E

• Retains and improves the skins moisture levels
• Found in seeds, nuts and oils

Vitamin A

• Produces retinol for cell rejuvenation 
• Sourced from food such as fish, sweet potato and leafy greens

Collagen, Biotin and Multivitamins are also great supplements to maintain skin health as they allow you to get extra nutrients you can’t always get from food. 

You can also find an array of supplements for your vitamin requirements on our website, ranging from easy everyday tablets to flavourful drinks that give you the daily dose of vitamins you need all in one place.

Related Posts:

• Vitamins to help keep teeth healthy
• These Vitamins Can Help With Stress & Anxiety
• What Vitamins Should I Take for Tiredness?
• What Vitamins Are Important For Women’s Hormones

Author Becky Graham Lead Nutritionist & Communications - Get More Vits