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Vitamins to help feed your way to healthy skin

3 min read

Skin is a complex organ that benefits from antioxidant rich nutrient sources to stay healthy.

For healthy skin, we need to feed it from the inside, by eating a balanced and nutritious diet, packed full of vitamins, minerals and antioxidants. Skincare will never be as simple as any single ingredient—just as no single food or nutrient can keep your body healthy, you need more than just one ingredient to keep your skin in good shape, too!

Below is a list of skin boosting vitamins and nutrients, along with information about what they do to keep your skin healthy.

Vitamin A (Retinol)

A multi tasking vitamin which helps boost collagen, reduce inflammation and helps to control oil production which can cause spots.

Vitamin A can cause the skin to dry a little due to its oil controlling properties, so to counter this you can combine it with Hyaluronic Acid which helps hydrate your skin.

Vitamin B

The B-vitamin family boost the appearance and strength of both hair, skin and nails. Deficiencies of any of the B vitamins can lead to dry skin, dermatitis, wrinkles, acne and rashes.

B vitamins also help to regulate your skin’s pigment production and brighten your skin.

Vitamin C (Ascorbic Acid)

Vitamin C is among a select few vitamins that can treat multiple skincare concerns. Vitamin C provides potent antioxidant protection, shielding skin from damaging free radicals which promote premature ageing.

Increasing your Vitamin C intake is necessary for the production of collagen which slows down the age process, sagging and dullness in skin. In addition is also helps with the following:

  • Reduce the appearance of brown spots and other types of sun damage
  • Helps boost healthy collagen production
  • Reduce inflammation and irritation
  • Improving skin’s natural healing response

Vitamin E (Tocopherol)

Vitamin E is another powerful antioxidant that helps to hydrate and rejuvenate the skin. It is an excellent moisturiser that contains powerful anti-inflammatory action and can help prevent the signs of premature ageing.

Scientific studies show us that Vitamin E has very specific benefits to the skin:

  • It protects the skin from environmental pollution
  • It has a protecting action against UV radiation 
  • It is an excellent moisturiser
  • It contains powerful antioxidant action
  • It has excellent wound healing properties

Vitamin K (Phylloquinone)

Vitamin K (in particular Vitamin K2) has received a lot of interest in recent years due to a greater understanding of its role in the body and its many potential health benefits. Once believed only be important for blood clotting, we now know it has many other using including being beneficial for your skin. Without adequate Vitamin K in your diet, calcium can be deposited in your skin’s elastin fibres and harden to cause wrinkles - it is the elastin fibres that keep your skin soft and subtle.Vitamin K is also needed for the formation of certain proteins that maintain healthy skin cells.


Zinc has been used for centuries to treat skin conditions ranging from rosacea to infections and even hyperpigmentation (when patches of skin become darker in color than the normal surrounding skin).  Zinc is like your skins handyman - It’s there when skin needs to fix something. Skin has natural regenerative powers that it uses to repair minor wounds, injuries, free radical damage, and more, but these processes require zinc to operate optimally. 


It is well established that collagen is responsible for skin strength and elasticity, and its degradation leads to wrinkles that accompany ageing. As we get older, our body's collagen production reduces which can result in an increase of wrinkles and fine lines, and decreasing smoothness and suppleness of the skin. These signs of ageing can be treated or slowed down if total body collagen levels can be increased. Since collagen cannot be absorbed through the skin people have turned to supplementation.

Hyaluronic Acid

Almost half of the body’s hyaluronic acid is located in the collagen of skin. No other biological substance can retain as much water as hyaluronic acid which means it is an excellent moisturiser which results smooth, soft skin and fewer wrinkles. As a skin care treatment it is now considered equally important, if not more important, than collagen.

A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.