Many of us neglect to consider how important vitamins are for a healthy skin routine. Most vitamins can be obtained through a healthy and organic diet, but it’s always good to have a helping hand and vitmains can be a great tool to use for skincare concerns alongside using great products. Remember that taking vitamins won’t solve all issues, you will need to have a healthy, balanced diet too. It’s always best to treat a concern or problem both externally (using products) and internally (vitamins or increasing them within your diet). Our skin is our largest organ and it only makes sense that we look after it to stay healthy!
Everyone’s skin is different and there is beauty in that, so feel free to pick and choose what works for you – we would suggest you take 1 or 2, depending on what you would like to focus on. Always take them after food, preferably better to take in the mornings and without caffeine or dairy products, always with water/diluted juice as this will maximise absorption.
Some people prefer to take a multivitamin instead of individual vitamins, but you’ll find a lot of the time they won’t get the right dosage of everything they need, which is why it’s good to take some individually.
In this blog, we have highlighted the most beneficial vitamins according to skin concerns, along with some simple dietry advice and a skincare product we recommend.
Vitamin A
Helps to reduce sebum production, leaving the skin less oily and problematic.
ANTI AGEING and OILY SKIN
*please note that if you are pregnant you will need to be very careful when ingesting or using on the skin – it’s not recommended as it can be harmful for your baby.
Diet – Spinach, sweet potatoes and oily fish
Vitamins – https://advancednutritionprogramme.com/skin-vit-a / Skin Glow Capsules | MYPROTEIN™.
Skincare – Retinol serum
B Vitamins
B vitamins help maintain collagen levels, which is good for skin elasticity and reducing wrinkles. B vitamins can also help reduce the severity of inflamed skin conditions like acne, dermatitis, and psoriasis.
DRY SKIN/REDNESS
*if you have a deficiency in a B vitamin, depending on which one it may show itself as excessively dry skin/ brittle nails that refuse to grow. Bowel/toilet troubles or bloating/constipation.
Diet – dairy products, meat, fish, whole grains, broccoli, nuts and eggs
Vitamins – Boots Vitamin B Complex | 90 Tablets - Boots / Solgar Vitamin B-Complex Vegetable Capsules, Count of 50 (Extra High Potency) - Supports Mental Performance and Energy - For Tiredness and Fatigue - Vegan : Amazon.co.uk: Health & Personal Care.
Vitamin C
Perfect for anyone who is concerned with ageing, this is the most important vitamin for you. It helps increase the collagen levels in your skin and body, its water soluble meaning it’s easy to absorb but the body doesn’t hold onto it for long so you need to replenish it regularly – take the maximum dose of 1000mg per day.
ANTI AGEING
Diet – Oranges, strawberries, broccoli
Vitamins – New Skin Vit C (advancednutritionprogramme.com) / VITAMIN C tablets 1000mg High Dose + Bioflavonoids - High Strength Natural Vit C Complex Adults Ascorbic Acid - Immune Support. 180 capsules. N2 Natural nutrition : Amazon.co.uk: Health & Personal Care / Natures Aid Vitamin C Time Release (1000mg) 90's – Approved Vitamins.
Skincare – Serum
Vitamin D
This is one of the most important vitamins that everyone (who doesn’t live in a hot country!) should be taking. It helps with overall health and works on every part of your body – immune system, bones brain, heart and muscles. ALL SKIN TYPES BUT GOOD FOR SENSITIVE
*if you have a deficiency in Vitamin D you may find that your skin is more sensitive, have some dermatitis and are regularly feeling fatigued.
Vitamins - https://www.myprotein.com/sports-nutrition/vitamin-d3-softgels/10530530.html / Solgar Vitamin D3 4000IU Vegi Capsules | Holland & Barrett (hollandandbarrett.com) .
Omega-3 fatty acids
Omega-3 fatty acids areknown to be the best fatty acids for skin health. Helping to improve the skin's composition this can ensure the outermost layer stays strong and healthy. They can help with hydration and protecting the skin from pollution (smoking, ait conditioning/heating, UV light and sun rays, built up areas with lots of cars/traffic).
DRY SKIN
Diet – Oily fish, dark leafy greens, nuts and seeds
Vitamins - Omega 3 Fish Oils (advancednutritionprogramme.com) / Vitabiotics Ultra Omega 369 Formula | Holland & Barrett (hollandandbarrett.com) / Omega 3-6-9 Gummies | MYPROTEIN™.
Zinc
Helps to heal the skin and clear out any bacteria that will contribute to congestion in the skin and support collagen so can give very good anti-ageing effects
ANTI AGEING – great to use alongside Vitamin C, you can actually get vitamins that include both.
OILY SKIN – it will fight the bacteria that causes acne and help to control the level of oil within the skin
*if you are deficient in Zinc it can present itself as eczema or dermatitis in the skin
Diet – meat, shellfish and dairy products
Vitamins – Skin Clear Biome™ (advancednutritionprogramme.com) / H&B Vitamin C & Zinc 60 Tablets | Holland & Barrett (hollandandbarrett.com) / Nature's Bounty Maximum Strength Zinc - 100 x 25mg Coated Tablets (bodykind.com).
We hope you have found this information beneficial. Please let us know if you have any other useful experiences utilizing vitamins to support a healthy lifestyle.