Unlocking the power of vitamins: discover the top 6 nutrients for healthy skin
Explore the role of vitamins in promoting vibrant and radiant skin. From vitamin A to vitamin E, learn about the essential nutrients that can nourish and rejuvenate your skin naturally. Discover how these skin-friendly vitamins work and the best dietary sources to unlock their potential for a glowing complexion.
The first signs of aging appear on the skin around the age of 25. The production of collagen and hyaluronic acid decreases, resulting in droopy eyelids (ptosis), fine wrinkles, and loss of skin elasticity.

One of the keys to slowing down and fighting aging is to ensure that we are taking in all the vital vitamins that are important for the health and elasticity of our skin.
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Vitamins are essential nutrients your body needs for proper functioning and health maintenance. Many vitamins help regulate vital metabolic functions, including growth, nervous function, and digestion.

There are two types of vitamins:

Fat-soluble. These vitamins are dissolved by fats and can be stored in the body. They include vitamins A, D, E, and K. The largest amount of them can be found in high-fat foods and are more readily absorbed if eaten together with fat. It is essential not to overdose on fat-soluble vitamins because they can accumulate to toxic levels if taken in excess.

Water-soluble. These vitamins can be dissolved in water and are readily absorbed into the body's tissues. It is necessary to replenish them through diet regularly since they are not stored in the body. The water-soluble vitamins include vitamin C and the vitamins of the B-complex group. Water-soluble vitamins rarely accumulate to toxic levels because they are rapidly excreted through urine.
Vitamin A
Vitamin A is a fat-soluble nutrient that plays a crucial role in your body. In addition to being found in foods, it is also available as a supplement.

How does vitamin A benefit your skin?

Vitamin A has extremely powerful anti-aging qualities. It helps to maintain stable collagen production, slows down the appearance of wrinkles, contributes to a healthy complexion, and supports the elasticity of your skin. Vitamin A also can protect your skin from environmental damage.

Foods that contain vitamin A

  • Cod liver oil
  • Oily fish
  • Beef liver
  • Chicken liver
  • Eggs
  • Carrot
  • Red apples
  • Pumpkin
  • Sweet potatoes
  • Spinach
  • Broccoli

The recommended dosage of vitamin A

Be cautious with vitamin A supplementation as it can be stored in the body over time and become toxic at excess levels. The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg and 700 mcg per day for men and women. This intake level is easy to reach if you consume plenty of whole foods.

How does vitamin A deficiency affect your skin?

The lack of vitamin A can cause dry, scaly, or itchy skin.

On top of that, multiple studies found a connection between low levels of vitamin A and acne appearance.

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Vitamin C
Vitamin C, or L-ascorbic acid, is one of the most powerful antioxidants for both the skin and the whole body. As a water-soluble vitamin, it's not stored in our bodies, so we need to get it regularly from our diet.
How does vitamin С benefit your skin?

Vitamin C enhances collagen production which helps the skin retain elasticity and firmness. On top of that, vitamin C fights such signs of photoaging as pigment spots and uneven skin tone.

The topical application of vitamin C is clinically proven to prevent sun damage, minimize wrinkles, improve dark spots, and reduce acne scars.

If there's a vitamin C deficiency, it is "taken away" by more important organs in the first place, and it gets to the skin according to the residual principle.

Foods that contain vitamin C

  • Citrus fruits like oranges and lemons
  • Pineapple
  • Apples
  • Broccoli
  • Cauliflower
  • Rosehip
  • Currant
  • Tomatoes and tomato juice

The recommended dosage of vitamin C

The recommended daily amount for vitamin C is 75 milligrams (mg) for women and 90 mg a day for men.
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Vitamin E
Vitamin E, or tocopherol, together with vitamin C, fights against free radicals and protects the skin from premature aging. Tocopherol is a fat-soluble vitamin that supports the lipid layer and prevents dehydration of the skin.
How does vitamin E benefit your skin?

Vitamin E enhances collagen production and boosts new skin cell growth. It also improves biochemical processes in the skin, and protects it from UV radiation, burns, and drying out. What's more, vitamin E normalizes the hormonal balance and contributes to estrogen levels restoration which significantly affects the skin condition.

Foods that contain vitamin E

  • Wheat germ oil
  • Peanuts, peanut butter
  • Avocado
  • Beet greens, collard greens, spinach
  • Sunflower, safflower, and soybean oil
  • Sunflower seeds
  • Almonds
  • Red bell pepper
  • Pumpkin
  • Asparagus

The recommended dosage of vitamin E

The recommended daily amount of vitamin E for adults is 15 milligrams a day.
Vitamin D
Vitamin D, or calciferol, is a fat-soluble vitamin that is produced in the skin in response to sunlight and is also absorbed from food eaten as part of a healthy balanced diet. Since vitamin D cannot be obtained in sufficient amounts from sunlight or food, it is very important to monitor its content through laboratory analyses and to supplement it if necessary.
How does vitamin D benefit your skin?

Vitamin D possesses anti-inflammatory properties and protects cells from microbial aggression. As an antioxidant, it prevents the appearance of mutations and protects cell membranes from destruction. On top of that, it strengthens the epidermal barrier and keeps the skin toned and hydrated.

Vitamin D slows down the aging of cells and increases their resistance to negative factors.

Foods that contain vitamin D

Cod liver oil
Certain dairy products
Trout (rainbow)
Soy products
Tuna fish (light)

The recommended dosage of vitamin D

The recommended daily amount of vitamin D is 600 IU for people ages 1 to 70 years.
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Vitamin B9
Folate, or vitamin B9, is a water-soluble B vitamin that is naturally present in some foods and available as a dietary supplement.
How does vitamin B9 benefit your skin?

Folate is one of the most crucial vitamins for preserving skin beauty. It has an antioxidant effect, protects the skin from the effects of ultraviolet radiation, speeds up the synthesis of amino acids necessary for the formation of collagen fibers, prevents hyperpigmentation, accelerates the healing of microtrauma, and also relieves inflammation.

On top of that, folic acid is inextricably connected with pregnancy planning and gestation.

Foods that contain vitamin B9

  • Beef liver
  • Spinach
  • Broccoli
  • Asparagus
  • Brussels sprouts
  • Oranges
  • Apricots
  • Bananas
  • Chicken
  • Eggs
  • Rice
  • Papaya

The recommended dosage of vitamin B9

A dietary folate equivalent is measured in micrograms (mcg) for the Recommended Dietary Allowance for folate. Women and men over 19  years old need 400 mcg of DFE per day.  Pregnant and lactating women should aim for 600 mcg DFE and 500 mcg DFE, respectively.
Vitamin B3
Vitamin B3, or niacin, is a water-soluble vitamin that is present in many foods and is available as a dietary supplement.

There are several forms of niacin, including niacinamide, which is renowned for its skin-improving properties.

You can get niacinamide from an excessive amount of niacin (that is if your body gets more niacin than it needs). Tryptophan in the body can also be converted into niacinamide.
How does vitamin B3 benefit your skin?

In its niacinamide form, vitamin B3 significantly contributes to healthy, glowing skin as it boosts lipid barrier growth and protects the skin from environmental damage by locking in moisture. Natural pore reduction is also a benefit of smooth, moisturized skin. There are many other undeniable benefits of niacinamide: it helps regulate sebum production, treats acne, fights hyperpigmentation, reduces redness, and minimizes fine lines and wrinkles.

Given the wide range of beneficial effects on the skin, niacinamide is used in many skincare products.

Foods that contain vitamin B3

  • Beef liver
  • Chicken breast
  • Turkey breast
  • Beans
  • Eggs
  • Cereals
  • Fish
Since it is not always possible to tell whether the nutrients in your diet are affecting your skin health, topically applying niacinamide is a suitable option.

The recommended dosage of vitamin B3

The recommended daily amount of niacin is 16 milligrams (mg) for adult men a day, and 14 mg a day for adult women who are not pregnant.
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All of us know how important vitamins and minerals are for the proper functioning of our body. But few of us know that not all of them are compatible with each other. Below you will find a chart with the best and worst combinations of vitamins and minerals. Using this guide, you'll find out how to maximize the benefits for your health.
"Do not take vitamins for a health problem or deficiency that you have diagnosed yourself without consulting a doctor first. Remember that no supplement replaces high quality food."
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