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Vitamins Needed for Healthy Skin

Vitamins Needed for Healthy Skin Vitamins Needed for Healthy Skin

Women and men spend millions of dollars each year trying to obtain healthy, beautiful skin. From prescription medications and creams to professional cosmetic treatments, many individuals will spend their last to achieve this dream. While external treatments can help, truly healthy skin starts from inside with the foods you eat. A balanced diet full of nutritious foods is essential, and there are certain vitamins that must be included in the diet in sufficient amounts to have healthy skin.

Vitamin C

Citrus fruits, juices, strawberries and broccoli are full of vitamin C. Your body uses this vitamin to make collagen, which is a major component of skin. Vitamin C also prevents inflammation and protects your body from free radicals, which can cause skin damage. Vitamin C helps the body maintain adequate stores of vitamin E, another vitamin that promotes skin health. Deficiency of vitamin C leads to bleeding gums and skin discoloration because of ruptured blood vessels beneath the skin. The vitamin C levels in foods can vary depending on length of storage, cooking methods and time of harvest. Foods retain the highest vitamin C levels when they are fresh and uncooked.

Vitamin A

Vitamin A is a fat-soluble vitamin that your body does not store. Therefore, you must replenish it daily in the diet. Vitamin A is found in animal products and fortified foods. It is found in plant products as vitamin A precursors called carotenoids. Vitamin A is an antioxidant, scavenging to rid the body of the free radicals that cause damage to cells and aging of your skin. Vitamin A retinoids are used as prescriptions to treat skin diseases such as psoriasis and severe acne. The Linus Pauling Institute indicates that these treatments most likely work by affecting transcription of growth factors and receptors in the skin. If you are pregnant, avoid these treatments due to their ability to cause birth defects.


Biotin is a part of the B complex, a group of water-soluble vitamins that are often found in foods together. Biotin is necessary for your body to properly metabolize the sugars and fats in the food you eat. According to the World's Healthiest Foods, the fatty acids that biotin helps produce are especially important for skin cells due to their high turnover rate and exposure to the external environment. Deficiency of biotin can result in thin hair that loses its color and a red, scaly rash over the face. Biotin supplements are used to treat hair loss, brittle nails and skin diseases in infants.

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