Vitamins are essential nutrients which perform vital functions in the body. One of those roles is maintaining healthy skin. In this capacity, some vitamins are more important than others. Vitamins C, E and B play the biggest role in skin care.

Vitamin C

Vitamin C is an antioxidant, which is a substance that prevents harmful molecules, known as free radicals, from damaging the body. Various substances can create free radicals, including sunlight.
Sunlight can be extremely harmful to the skin and can even cause cancer. Free radicals from sunlight can damage the skin by breaking down the fibers that form the structure of the skin. Vitamin C however, has been proven to prevent skin damage caused by prolonged sun exposure. This includes reducing wrinkles, improving skin texture, and even reducing the risk of skin cancer.

The U.S. Institute of Medicine recommends that women get 75 mg of Vitamin C daily, while men should get 90 mg. Vitamin C is found in many foods including citrus fruits.

Vitamin E

Vitamin E is also an antioxidant, so it works the same way as Vitamin C. Both vitamins C and E are antioxidants, and combined, they can drastically reduce skin damage caused by sunlight. According to the American Academy of Dermatology, taking 400 IU of Vitamin E daily can both reduce the risk of damage to skin cells and reduce the production of cancer-causing cells. In addition, if used topically, Vitamin E can aid skin dry or rough skin. The Institute of Medicine (IOM) recommends 15 mg of Vitamin E daily for both men and women. Vitamin E can be found in fortified cereals, nuts and seeds.

Vitamin B Complex

Two B vitamins, biotin and niacin, are important in maintaining healthy skin. Biotin forms the foundation skin cells. A lack of biotin can cause dermatitis, an itchy skin reaction. Niacin helps to retain moisture in the skin and also works as an anti-inflammatory to soothe irritated skin. Topical Vitamin B can dramatically improve skin aging according to a study by the American Academy of Dermatology.

Biotin is produced naturally by the body, so most people have proper levels. It is also found in foods, such as bananas, eggs, oatmeal and rice. Niacin can be found in meat, fish, milk, and green vegetables.