Top Vitamins For Healthy Skin

How you can utilize vitamins, mineral and supplements to make your skin look and feel better from the inside out.

If you are looking to improve your skin from the inside out, a few choice vitamins can help you boost the look and feel of your skin. It is always best to get your nutrients, vitamins and minerals directly from food sources but supplementing can be a good way to fill in any gaps in your nutrition. Be certain to carefully follow all manufacture instructions, do not use any of these if you are pregnant or nursing and always check with your physician before beginning any new supplement routine.

Vitamin A

Vitamin A is the leader of the pack in treating skin conditions. Vitamin A supplementation can give you some of the benefits of vitamin A-based drugs like Retin-A and Accutane without the unpleasant side effects. Vitamin A can reign in sebaceous activity, thin out sebum, increase skin cell turnover and reduce your skin’s sensitivity to androgens, a common source of inflammation giving you overall clearer and more radiant skin. Because Vitamin A can aid in rebuilding skin tissues, it is an essential vitamin when it comes to healing blemishes, scrapes, wounds and other skin damage. This is not a case of “if a little is good than more is better,” Vitamin A can be dangerous if overdosed so be mindful about following recommended doses. Good dietary sources of Vitamin A include foods like eggs, spinach and other leafy greens, milk, carrots, pumpkins and more.

Vitamin B2 & B3 & B5

The Bs and specifically B5 have been shown to aid the metabolizing of fats as well as break down sebum, the lubricating but often gunky oil that can clog pores. This can help keep your skin clear and break out free. Great dietary sources of Vitamin B include most meats, fish, and vegetables like bell peppers, spinach, baked potatoes, green peas, yams, broccoli and asparagus. You can also eat small quantities of nuts and legumes like sunflower seeds, cashews, peanuts and hazelnuts.

Vitamin E

As a powerful anti-oxidant, vitamin E is critical for skin repair and slows down cellular aging. Vitamin A also promotes the absorption of Vitamin A, giving your skin a one-two punch. Antioxidants work against free radicals, one of the major causes of premature skin aging caused by things such as such as smoking, pollution and sun exposure. Vitamin E can is available in foods like olives, sunflower seeds, peanuts, almonds, wheat germ and leafy greens.

Vitamin C

This potent antioxidant aids in healing and fighting inflammation. Vitamin C will likewise stimulate the production of collagen in your skin. Collagen is a protein that helps keep your skin firm and supple. Most fruits are great sources of Vitamin C and thus a wise staple to your everyday diet. Vegetables like broccoli, cauliflower, tomato and cucumber are also important sources of Vitamin C.


Zinc is critical for the absorption of Vitamin A and regulation of Vitamin E levels in your blood. Zinc may also give your immune system a boost and helps kill acne causing bacteria. Oysters, toasted wheat germ, roast beef, pumpkin seeds, dark chocolate, carb and peanuts are all naturally high in zinc.


Selenium is essential for maintaining your skin’s elasticity. Selenium can also aid in controlling infection and supporting immune function leading to clearer skin and shorter break outs in people who are prone to them. Selenium also boosts the action of many other anti-oxidants. Foods rich in selenium include: brazil nuts, sunflower seeds, fish (tuna, halibut, sardines, flounder, salmon), shellfish (oysters, mussels, shrimp, clams, scallops), meat (beef, liver, lamb, pork), poultry, eggs, many mushrooms and grains like wheat germ, barley, brown rice and oats.


Magnesium is a mineral that appears to play a significant role in hormone balance and out of balance hormones are a major cause of acne. Pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, halibut, black beans, sunflower seeds, cashews and almonds are all great sources of magnesium.

Essential Fatty Acids( EFAs)

Essential Fatty Acids are the major building blocks of body fat, including the layer that helps form you skin. EFAs also produce prostaglandins, which may assist in reducing inflammation. Dietary sources of EFAs include salmon, herring, mackerel, walnuts, almonds, dark green leafy vegetables, olive oil, flaxseed oil, whole grain foods, lean meats and eggs.

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