7 Vitamins For Healthy Skin

Skin is our largest organ, yet we don’t necessarily think about keeping it healthy in the same way we do our heart, brain, and even our weight. We just take our skin for granted, throwing some lotion on it when it’s dry, and sunscreen on to keep from burning. Skin covers around 20 square feet, is in full sight, and yet it can remain neglected.

The multiple layers of our skin plays many roles from creating a waterproof barrier for our insides to regulating our body’s temperature.

Sure, lotion will hydrate you skin’s surface, but it’s the deeper layers that need nourishment just as badly. Taking supplements for skin health may not offer an immediate response to dry or red skin, but they can offer visible, effective and safe changes within a short period of time.


If you want to really take care of your skin, then consider the following vitamins for optimal healthy skin.


Among the many roles Vitamin D plays in our health, it also promotes cellular growth. Vitamin D helps healthy skin cells grow and repair themselves. It can even help fight off free radicals that are known to damage skin and cause premature aging. And now, new research even suggests that it may actually help prevent sunburn as well. Of course, time in the sun can also help to produce Vitamin D, and research has shown we need more of that direct sunlight.

But, since so many of us don’t spend enough time outdoors, taking supplements can be most effective at boosting Vitamin D.


As an antioxidant, Vitamin A fights against potential aging damage caused by free radicals. It is also critical for the growth and repair of skin tissue. When you have a Vitamin A deficiency, you will notice your skin getting dry and flaky. You may also become more prone to acne. These are signs letting you know you need more Vitamin A. Eat more sweet red peppers, broccoli, spinach, carrots, or liver.

If upping those foods isn’t appealing, you can consider taking supplements that include Vitamin A. Your maximum daily intake is determined by your age.


B3 or niacin has been known to help with skin conditions like Rosacea. It also can minimize those dark spots that show up as you age. B3 also helps to produce fatty acids and ceramides which promote our skin’s waterproof barrier. A side effect called the Niacin flush can occur if your dose is too high. It’s best to consult with a physician if you’re considering taking a B3 supplement.

B12 or cobalamin is good for your entire body. Keeping your heart and bones healthy, to keeping up your energy, to improving your mood and memory, and beyond. B12 is necessary for pregnancy, and is included in prenatal vitamins.

B7 or biotin is the key to strong hair, nails, and skin. It is fairly uncommon to have a biotin deficiency, but it can especially occur in pregnant women. A major benefit of biotin is that it will help your body convert the food you eat into the energy you need.


Collagen is found all over your body; your skin, joints, ligaments, and tendons are filled with this protein. In fact, there is no other protein in your body that is as abundant as collagen. Unfortunately, collagen production declines as you age. Which is the reason for skin and joints to lose their elasticity.

There are foods you can eat that will promote collagen production such as egg whites, meat, cheese, soy, blueberries, oranges, and shellfish, among other types of foods.

There is no way to prevent the loss of collagen, but you can help prolong it by taking it as a supplement.


Vitamin C is an extremely powerful antioxidant that decreases cell damage. It can help to fend off the damage caused by free radicals, which can slow down your skin’s aging process.

Taking Vitamin C as a supplement has been shown to help make sunscreen work more effectively, as well as heal and repair dry, cracked skin.

Vitamin C has been known to help with boosting collagen production.


Just like A, C and D, Vitamin E also has antioxidant properties. These are critical to fighting the damage caused by free radicals, which can lead to acne, wrinkles, sagging skin and age spots.

Have a scar? Rub some Vitamin E on it to reduce its appearance. Antioxidants are also effective in minimizing the damage caused by the suns potent UV rays.


Selenium is necessary for a healthy body.

It helps to promote healthy skin by fighting off the signs of premature aging and preserving elastin. Elastin is the protein used to keep skin taut and smooth.

Selenium has been used to fend off acne and promote hair growth. It works particularly well when taken together with Vitamin E.

Take care of your skin from the inside out with Tespo’s Hair, Skin, and Nails Multivitamin