Vitamins are health high-fliers which are essential for helping our bodies stay in good working order. They contribute to bone strength, promote good eyesight and help keep our immune systems intact. Whilst doing all of this, vitamins also have great advantages for the skin.
This A-Z will give you a list of vitamins for glowing skin so you’ll be able to get to work on perfecting your complexion, one letter at a time!
Which vitamins are good for skin?
Vitamin A is synonymous with youthful, smooth and wrinkle-free complexions. It eliminates signs of ageing by promoting skin cell regeneration (which also helps to clear up acne) and giving the skin a collagen boost.
Sources: tomatoes, oily fish, carrots, spinach, sweet potatoes and mangoes
As a whole, the 8 B vitamins are skincare powerhouses. They can fend off free radicals, prevent signs of ageing and have skin-healing properties.
Sources: cauliflower, spinach, potatoes, dairy, nuts and asparagus
- Vitamin B1
- Vitamin B2
Sufficient vitamin B2 intake leaves the skin looking bright and renewed as it promotes skin cell turnover. It also regulates the skin’s mucus secretion and reduces excessively oily skin.
- Vitamin B3
This is a standout vitamin for skin conditioning. It treats psoriasis, eczema and dermatitis and (listen up acne and rosacea-prone skin types!) helps reduce redness. It also keeps the skin’s barrier strong by increasing ceramide production, shrinks pores and even fades hyperpigmentation. It’s an overall skin-pleaser for a glowing complexion!
- Vitamin B5
A humectant, vitamin B5 keeps the skin hydrated by pulling moisture from the air and bringing it to the skin. What does that mean? Supple skin that looks plump and full without a patch of roughness or flakiness in sight.
- Vitamin B6
Vitamin B6 can even out hormone imbalances and irregularities in the body which sometimes lead to acne. But, don’t overdo it; too much can actually cause breakouts!
- Vitamin B7
Just to make things more confusing, vitamin B7 is also called vitamin H. Whilst it won’t drastically improve your skin, this vitamin helps keep scaly skin away.
- Vitamin B9
Vitamin B9 encourages the turnover of skin cells and, along with its collagen-enhancing charm, helps keep the skin looking young and smooth.
- Vitamin B12
A healthy supply of vitamin B12 makes skin more radiant and less fatigued (it reduces dark spots and discolouration which can make skin tone uneven). This is also helped by the increased skin cell regeneration that B12 encourages. It also calms dry, inflamed skin and eczema.
A powerful antioxidant, vitamin C prepares skin for battle with environmental stressors which compromise the skin’s youthfulness, whilst also brightening and firming the face.
Sources: guavas, strawberries, pineapple, kale, broccoli and kiwis
Produced by the skin after sun exposure, vitamin D has a range of skin benefits, including effectively treating psoriasis and reducing acne with its antimicrobial and anti-inflammatory properties.
Sources: cereal, cheese, salmon, eggs, mushrooms and orange juice
Another anti-ager, vitamin E neutralises free radicals so your skin can stay looking and feeling youthful. It also prevents dark spots, keeps skin soft and hydrated and gives the skin a radiant glow.
Sources: sunflower seeds, avocados, butternut squash, almonds, vegetable oil, and kale
What’s vitamin F, you say? ‘F’ stands for ‘fat’. Nice. But, it’s a good fat - an essential fatty acid, to be precise. It’s not one of the 13 main vitamins, but it is important for skin health. It strengthens the skin’s outer layer (hello, hydration!) and keeps acne-prone skin clear.
Sources: pine nuts, sunflower seeds, pecans, flaxseed oil, salmon and pumpkin seeds
Vitamin K is a skin-healer, speeding up the recovery process of damaged skin. Fine lines, discolouration and dark under-eye circles are all a thing of the past (yay!) with a vitamin K-rich diet and skincare routine. Applied topically, vitamin K can also calm skin irritations like eczema and psoriasis.
Sources: broccoli, spinach, kale, lettuce, kiwis and avocado (notice the green theme here?)
Flavonoids, also referred to as vitamin P, are antioxidants that help fight against free radicals - thereby helping protect against premature ageing. And they also combat inflammation. What’s not to love?
Sources: dark chocolate, liquorice, garlic, grapefruit, green peppers and apricots
And that’s the A-Z of vitamins for skin health complete! Now you’re ready to hit the fruits, vegetables and vitamin-enriched skincare products to give your skin a glow-up. You can learn more about why vitamins are important and find out our top three vitamins for skin health here.