The 7 Best Vitamins for Glowing Skin: Make Sure You’re Getting These Daily
Healthy skin starts from within. While no one can prevent signs of aging (like wrinkles and fine lines) entirely, you can develop healthy, vibrant skin at any age with optimal nutrition. Consuming vitamins and minerals will make sure your skin is getting what it needs to thrive. With that in mind, here are the best vitamins for glowing skin to make sure you’re consuming through food or supplements.
1. Vitamin D
Vitamin D plays a vital role in skin health and much more. Your body needs vitamin D to maintain strong bones and teeth, new skin cell growth, skin repair, and immunity. Plus, vitamin D also has a part in helping prevent blemishes.
Thankfully, your body makes vitamin D itself after your skin is exposed to sunlight. If you live in a colder climate with less sunlight year-round, you might need to supplement to get enough vitamin D.
Again, the easiest way to get vitamin D is through sun exposure. (But don't forget to wear your sunscreen! Too much sun puts you at risk of skin cancer, which is very serious.) You can also get vitamin D through foods like:
- Fatty fish
- Foods fortified with vitamin D, such as cereals
- Cod liver oil
- Egg yolks
2. Vitamin E
The critical word when it comes to vitamin E and skin is “protective.” Although it’s not a cure-all, vitamin E has been used in skincare products to help protect from harmful UV rays. Your skin secretes vitamin E as protection from external irritants plus hydration.
Foods containing vitamin E include:
- Sunflower seeds (or sunflower oil)
- Wheat germ oil
You can also get vitamin E through multivitamins and other supplements.
Excessive sun exposure increases the risk of early aging, inflammation, and dried-out skin. Besides wearing sunscreen, you can help protect and support your skin by getting vitamin E in your diet. Using skincare products with vitamin E is also a good idea.
3. Vitamin C
Vitamin C is the superstar when it comes to the best vitamins for glowing skin. There’s a reason you’ll find vitamin C in many top skincare products: it supports the production of collagen, a protein necessary for youthful skin.
Vitamin C can also help keep skin firm and plump, and it’s a crucial vitamin for wound healing. When applied topically, it can assist in reducing the appearance of fine lines and wrinkles.
It’s very easy to get enough vitamin C in your diet. Eat fruits and veggies like:
- Bell peppers
- Brussels sprouts
4. Vitamin A
Many topical skin products use retinoids and retinol, which are forms of vitamin A. According to Harvard Health, retinoids decrease wrinkles and fine lines by boosting collagen production. They can also lead to the creation of new blood vessels, causing a healthy, glowing skin tone.
Your body needs vitamin A for immunity, healing, and overall skin health. The secret to glowing skin is nutrition and hydration, and vitamin A addresses both.
Foods containing vitamin A include:
- Dairy products
- Products fortified with vitamin A
You can also get vitamin A by eating foods that contain beta carotene. When you consume beta carotene through food, your body converts it to vitamin A. Leafy greens, red bell peppers, sweet potatoes, mango, and papaya are good options.
5. Niacin (Vitamin B3)
Now we’re getting into the B vitamins, which are enormously beneficial for glowing skin.
Niacin is also known as vitamin B3, and it’s crucial for cell metabolism, moisturized skin, better skin texture, and slowing down aging signs. Research has shown that vitamin B3 improves the appearance of aging facial skin.
Foods containing vitamin B3 include:
- Chicken, turkey, and beef
- Fatty fish
- Leafy green vegetables
- Sunflower seeds
- Green peas
6. Pantothenic Acid (Vitamin B5)
Pantothenic acid is essential for new skin cell growth. It also helps prevent moisture loss while boosting the skin barrier. Foods with vitamin B5 include:
- Sweet potato
- Egg yolks
- Liver and kidneys
7. Biotin (Vitamin B7)
Like vitamin B5 above, vitamin B7 (also known as biotin) helps retain water and moisture, making it one of the top vitamins for glowing skin.
According to a U.S. government factsheet, you can get vitamin B7 through foods like:
- Organ meats
- Fish and other meats
- Nuts and seeds
- Sweet potatoes
Get Glowing Skin with Green Juice Powder
If you’re worried about getting enough of these great skin health vitamins, supplementing can help. You might consider a multivitamin, but you can also boost your vitamin intake with green juice powder.
Most of us aren't getting enough greens. Taking a green powder can help you get some essential and skin-healthy vitamins that are commonly lacking. Add a greens powder to a daily smoothie for a boost of fantastic nutrition to soothe, hydrate, and plump up your skin.
Overall, focus on whole, organic foods as much as possible for beautiful skin. Besides eating well, you can also help your complexion and youthful by exercising regularly, drinking plenty of water to keep your skin hydrated, using healthy skincare products, and reducing significant stresses in your life.