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Healthy, glowing skin starts from within, driven by the nutrients your body receives. This increases the need for the right nutrition for that radiant look. While topical creams and serums target the surface, consuming essential vitamins for glowing skin through diet or supplements allows these nutrients to nourish your skin at the cellular level, promoting overall skin health and resilience.
As the body’s largest organ, the skin acts as a protective barrier against external aggressors, and maintaining its integrity requires a balanced intake of key vitamins. Scientific evidence highlights the role of vitamins for skin which support collagen synthesis, repair DNA damage, maintain hydration, reduce inflammation and improve and regenerate overall skin.
The Role of Vitamins for Glowing Skin
Your skin relies on essential nutrients to maintain its health and function effectively. A balanced diet rich in vitamins, minerals, proteins, and healthy fats nourishes the skin from within, promoting a glowing and resilient look.
Vitamins for glowing skin play a pivotal role in preserving skin health by supporting cell growth and repair, regulating oil production, reducing inflammation, and protecting against damage from UV radiation and environmental stressors. Micronutrient deficiencies can lead to issues such as dryness, wrinkles, acne, and other skin conditions.
To ensure optimal skin health, it's crucial to consume a diet abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the micronutrients necessary to keep your skin healthy, vibrant, and well-protected from external factors.
Here are the best vitamins for glowing skin that need to be added to the everyday nutrient count:
1. Vitamin A
Vitamin A is a crucial fat-soluble vitamin for skin health, known for its powerful antioxidant properties. It supports the upper (epidermis) and lower (dermis) skin layers by enhancing cell growth and tissue repair. This vitamin supports maintaining the skin’s natural mechanism and is important for keeping the skin membrane healthy. Retinoids, synthetic forms of Vitamin A like retinol and tretinoin, are widely used in anti-ageing and acne treatments. They improve skin texture, tone, and elasticity - which reduces wrinkles - exfoliate dead skin and regulate oil production, preventing acne.
Regular Vitamin A intake can prevent dryness, itchiness, and bumpy skin while strengthening the skin’s immune response. However, retinoids may increase sensitivity, making sunscreen use essential. A deficiency in Vitamin A is linked to atopic dermatitis and severe acne.
Vitamin A Benefits for Skin:
- Stimulates cell growth and renewal
- Reduces wrinkles and skin ageing
- Protects against UV damage
- Reduces inflammation, enhancing wound healing
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Maintains skin hydration
Food Sources:
- Vegetables & Fruits: Green leafy vegetables, sweet potatoes, carrots, pumpkins, brocolli, mango, and papaya
- Animal Products: Liver, cod liver oil, eggs, and dairy
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Fortified Foods: Cereals and dairy products
Daily intake recommendations are 700 mcg for women and 900 mcg for men. Vitamin A is a vital ingredient in serums, sunscreens, and moisturisers as well as a key dietary ingredient for youthful, healthy skin.
2. Vitamin B5 (Pantothenic Acid)
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin essential for maintaining healthy and hydrated skin. It plays a crucial role in moisture retention, possesses anti-inflammatory properties, which supports the strengthening of the skin barrier, and improves skin elasticity and cell regeneration. This vitamin is also referred to as the "anti-stress vitamin" due to its role in healing and rejuvenating skin cells.
Benefits of Vitamin B5 for Skin
- Boosts Hydration: Retains moisture and prevents water loss, keeping the skin supple and soft because of its humectant properties.
- Strengthens the Skin Barrier: Improves the skin’s ability to protect itself from external irritants and regenerates the skin tissues.
- Reduces Redness and Inflammation: Its anti-inflammatory properties soothe irritated or sensitive skin, reducing redness or itching along with promoting healing.
Vitamin B5 in Skincare Products
Vitamin B5 is often found in skincare as panthenol or dexpanthenol, which converts to pantothenic acid upon application. These forms are commonly used in moisturisers, serums, sunscreens, and acne products. Panthenol helps to:
- Relieve itchiness and skin inflammation
- Improve skin texture and tone by hydrating & moisturising
- Prevent and treat UV radiation-induced skin damage
- Retains moisture of the skin
Food Sources of Vitamin B5
- Vegetables: Broccoli, avocados, sweet potatoes, mushrooms, corn, cauliflower and kale.
- Whole Grains & legumes: Brown rice, whole wheat bread, oats, lentils, soybean, split peas
- Animal Products: Eggs, dairy, yoghurt, poultry, beef
- Nuts and Seeds: Sunflower seeds, peanuts
Signs of Deficiency
Vitamin B5 deficiency is rare but may cause:
- Dry, flaky skin
- Redness and irritation
- Numbness or burning in extremities
- Increased susceptibility to skin infections
Vitamin B5’s moisturising and anti-inflammatory properties make it a valuable ingredient for maintaining smooth and radiant skin.
3. Vitamin B3
Vitamin B3, also known as niacin or niacinamide, is a water-soluble nutrient vital for skin health. Vitamin B3 helps reduce signs of ageing, brightens skin tone, helps overcome hyperpigmentation and soothes inflammation. Niacinamide improves skin texture and resilience, and improves overall glow, making it a key ingredient in many skincare products.
Benefits of Vitamin B3 for Skin
- Improves skin barrier function: Helps retain moisture and strengthens the skin’s natural defence system.
- Hydrates and smoothens skin: Reduces trans-epidermal water loss, keeping the skin firm and soft.
- Reduces fine lines and wrinkles: Supports collagen production and enhances elasticity, minimising signs of ageing.
- Brightens skin tone: Fades dark spots, hyperpigmentation, and uneven skin tone.
- Reduces redness and inflammation: Soothes irritation and helps calm conditions like rosacea.
- Protects against UV damage: It has antioxidant properties that protect the skin from environmental stressors.
Cosmetic Uses
Niacinamide is commonly found in serums, moisturisers, and sunscreens and has recently gained popularity for improving skin health. This active ingredient is prized for its ability to reduce wrinkles, smoothen skin texture, reduce skin inflammation, and improve overall skin appearance and clarity.
Food Sources
- Meat and Fish: Chicken, turkey, tuna, salmon
- Whole Grains and Legumes: Brown rice, barley, lentils
- Nuts and Seeds: Sunflower seeds, peanuts
- Vegetables & Fruits: Green peas, mushrooms, broccoli, leafy greens, avocados, and banana
Deficiency Symptoms (Rare)
- Pellagra, characterised by dermatitis, diarrhea, and dementia
- Dry, scaly skin
- Redness and swelling in exposed areas
- Hyperpigmentation
4. Vitamin B12
Vitamin B12 plays a vital role in maintaining vibrant, healthy skin by promoting healthy cell growth, reducing inflammation, acne, and dry skin, and supporting collagen production. Balanced levels can prevent and alleviate sensitive skin conditions, making it a valuable component in skincare routines and formulations.
Skin Conditions Linked to Imbalances
- Deficiency: Causes hyperpigmentation, vitiligo (patchy skin), stomatitis (inflammation of the inner lining of the mouth), sores, eczema, acne, and mouth ulcers.
Benefits of Vitamin B12 for Skin Health
- Vitamin B12 supports collagen production, enhances cell growth, and maintains skin hydration for a youthful, radiant complexion.
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Reduces signs of ageing, like wrinkles
Protective and Therapeutic Benefits
- Reduces Skin Inflammation:
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Modulates inflammatory activity, decreasing redness and sensitivity from bacterial skin infections, UV damage and pollution.
- Minimises Skin Sensitivity:
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Prevents itching, burning, and irritation.
- Supports Skin Microbiome Balance:
- Inhibits harmful Staphylococcus aureus growth while preserving beneficial bacteria to strengthen the skin barrier.
5. Vitamin B7
Vitamin B7, also known as biotin, is a water-soluble vitamin that plays a critical role in the health of your skin, hair, and nails. Biotin is essential for promoting healthy skin, helping maintain moisture levels, and enhancing the skin’s elasticity. Biotin also supports the production of fatty acids and keratin, which are beneficial for maintaining hair, nail, and skin health.
Benefits of Vitamin B7 for Skin
- Promotes Skin Renewal: Vitamin B7 supports the metabolism of essential fatty acids that nourish the skin, aid cell growth and renewal, maintain the mucous membranes, and prevent dryness and flakiness by retaining water, which keeps the skin moist and nourished.
- Boosts Skin Elasticity: It strengthens the skin’s structure, improves skin hydration, supports production of ceramides, and improves the skin texture, which helps in maintaining a youthful and glowing appearance.
- Prevents Skin Conditions: Vitamin B7 helps prevent skin rashes, dermatitis, acne and helps reduce inflammation.
- Improves Overall Skin Appearance: Regular intake of biotin reduces skin hyperpigmentation, improving the appearance of skin and supporting a radiant and even complexion.
Vitamin B7 in Skincare Products
Biotin is often found in skincare products that aim to improve the strength of hair and nails, as well as the overall appearance of skin. When biotin is applied topically along with other vitamins, it can help improve skin texture and resilience. It is particularly beneficial for treating conditions such as:
- Dermatitis: Relieves skin irritation and promotes healing.
- Alopecia: Helps strengthen hair by reducing thinning or hair loss and improving scalp health
- Dry Skin: Enhances moisture retention and prevents cracking or dry scaly skin
As biotin is water soluble, it is not stored in the body. Foods rich in biotin can help overcome its deficiency.
Food Sources of Vitamin B7
- Eggs: A rich source of biotin, particularly the egg yolk part
- Nuts and Seeds: Almonds, walnuts, and sunflower seeds
- Vegetables: Sweet potatoes, spinach, broccoli, and avocado
- Whole Grains: Oats, brown rice, and barley
- Meat: Liver, pork, and beef
- Dairy Products: Milk, cheese, and yogurt
Signs of Deficiency
Though rare, biotin deficiency can result in:
- Brittle Nails: Nails may become weak, split, or break easily
- Hair Loss: Thinning or loss of hair due to weakened hair follicles and poor scalp health.
- Dry, Flaky Skin: Lack of moisture in the skin can lead to a dull, dry appearance.
Biotin supports overall skin health, improving moisture retention, and skin texture, and may help prevent common skin problems. While more research is needed to confirm its benefits for skin conditions, biotin remains a key nutrient for those seeking healthier and radiant skin.
6. Vitamin C
Vitamin C’s multifunctional role in skincare makes it essential for youthful, resilient and glowing skin.
Key Benefits Of Vitamin C for Skin
1. Collagen Production: Vitamin C enhances collagen synthesis, maintaining skin elasticity and reducing wrinkles and fine lines.
2. Anti-Ageing & Firmness: It helps combat sagging skin by protecting and stimulating collagen, improving overall skin texture and appearance, reducing the signs of ageing.
3. Pigmentation & Brightening: Inhibits tyrosinase, reducing melanin production to lighten dark spots, hyperpigmentation, and tanning.
4. Sun Protection: Acts as an antioxidant, reducing UV damage and protecting against photo-damage when combined with sunscreen or other antioxidants like vitamin E.
5. Healing & Repair: Supports faster wound healing and reduces scar visibility by promoting collagen regeneration.
Topical vs. Oral Application
Topical use of Vitamin C products directly targets the exterior skin like targeting acne or inflammation, effective at 10%-20% concentration and pH below 3.5, while oral use enhances overall skin health from within.
Sources of Vitamin C
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Citrus fruits (oranges, lemons, sweet lime), strawberries, plums, kiwi, guavas, broccoli, tomatoes, red peppers, and brussels sprouts.
Usage Tips
- Apply vitamin C serums in the morning before sunscreen.
- Gradual daily use improves sensitivity.
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Look for products with L-ascorbic acid for maximum efficacy.
Additional Benefits
- Helps manage acne with anti-inflammatory properties.
- Potentially antioxidant properties boosts immunity, shortens colds, speeds up wound healing and lowers the risk of various diseases.
Other than Vitamin C obtained from food sources, taking vitamin C supplements, could support multifunctional benefits for the skin.
The best vitamin C tablet by Steadfast is SteadC which provides 40 mg of Vitamin C, 1000 mg of amla extract, 10 mg each of zinc and rosehip extract, and 50 mg of citrus bioflavonoid. This effervescent supplement boosts immunity, reduces inflammation, promotes skin health, enhances iron absorption, and offers cardio-protective benefits. It is ideal for athletes, active individuals, and office-goers looking for a convenient daily boost in health with quick absorption and high nutrient bioavailability.
7. Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cells from damage and naturally occurs in sebum (skin oil), helping retain skin moisture. Its levels decline with age and UV exposure.
Key Benefits for Skin
1. Moisture Retention: Prevents water loss, softens skin, and enhances moisture.
2. Antioxidant Protection: Neutralises free radicals, reducing signs of ageing.
3. Anti-Inflammatory: Reduces redness, swelling, and UV-related skin damage.
4. Barrier Strengthening: Protects against environmental irritants and supports skin resilience.
Usage
- Topical: Vitamin E products like oil improve hydration and barrier function; combined with vitamin C for better photo protection.
- Dietary: Found in nuts, seeds, green vegetables, and oils. Supplements are for cases of insufficient intake.
Conclusion
Vitamin E creates a natural barrier for the skin and supports moisturisation, along with antioxidation, and anti-inflammatory benefits for skin. Use alongside sunscreen for full sun protection.
8. Vitamin D
Vitamin D is a fat-soluble nutrient crucial for calcium and phosphorus metabolism, supporting healthy bones and skeletal development. It also plays a key role in immune regulation, cellular differentiation, and proliferation. The body synthesises vitamin D through skin exposure to ultraviolet B (UVB) rays from sunlight, converting it into active forms through liver and kidney processes.
Types of Vitamin D
1. Vitamin D2 (Ergocalciferol): Found in plant sources and supplements.
2. Vitamin D3 (Cholecalciferol): Produced in the skin after sunlight exposure; also present in oily fish, eggs, and fortified foods.
3. Calcitriol (1,25-dihydroxycholecalciferol): The biologically active hormonal form.
Health Benefits
- Bone and Skeletal Health: Enhances calcium absorption and prevents rickets and osteomalacia.
- Immune Regulation: Helps regulate immune responses promoting innate immunity.
- Skin Health:
- It benefits acne-prone and inflamed skin due to antimicrobial and anti-inflammatory properties, reducing the risk of dermatitis.
- Calcitriol-based topical treatments may manage psoriasis.
- High vitamin D levels correlate with younger DNA markers reduced DNA damage.
Vitamin D Deficiency
Risk Factors:
- Elderly, darker skin, limited sun exposure, obesity, and metabolic issues.
Associated Conditions:
- Rickets in children.
- Osteomalacia and osteoporosis in adults.
Sources of Vitamin D
1. Sunlight: UVB rays convert cholesterol in the skin into vitamin D.
2. Dietary: Fatty fish, eggs, and fortified dairy products.
3. Supplements: D2 (400–1000 IU/day) and D3 (1000 IU/day or more as needed).
Vitamin D and Sunscreen
- Sunscreen blocks UV rays but hasn’t been proven to significantly affect population-wide vitamin D levels.
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Safe Sun Exposure: 10-20 minutes of morning sun (10am to noon) is typically adequate; avoid peak UV hours from noon to evening.
Vitamin D Toxicity
Excessive supplementation may cause nausea, weakness, hypercalcemia, and cardiac issues, but sun exposure does not lead to toxicity. Short, incidental sun exposure, combined with diet or supplements, helps maintain healthy levels.
Each Steadfast Vitamin D3 capsule provides 2000 IU of cholecalciferol, promoting calcium absorption, preventing bone demineralisation, and strengthening bones and teeth. The vitamin D capsule also supports the immune system by regulating white blood cells and protecting against infections. Ideal for those deficient in vitamin D, the elderly, athletes, and anyone looking to prevent deficiency.
9. Vitamin K
Vitamin K is a vital nutrient involved in blood clotting, wound healing, bone health, and maintaining the integrity of blood vessels by promoting healthy circulation. It helps the body heal wounds, bruises, and areas affected by surgery. Vitamin K is found in leafy green vegetables, such as kale and spinach, as well as in soybeans, cheese, eggs, and some meats.
Benefits of Vitamin K for Skin:
1. Post-Procedural Care: After cosmetic procedures like facelifts or laser treatments, Vitamin K creams can help reduce bruising and speed up recovery. Vitamin K supports blood clotting and circulation, improving wound healing.
2. Reduce Inflammation: Vitamin K has anti-inflammatory properties that may benefit conditions like psoriasis and eczema. It can help soothe irritated skin, although more research is needed in this area.
3. Skin Healing: Vitamin K accelerates the healing of cuts, bruises, and other skin conditions like scars, stretch marks, and spider veins by promoting faster tissue repair and healing of wounds by accelerating the clotting process.
Vitamin K Deficiency:
While rare, a deficiency in Vitamin K can lead to bleeding due to poor blood clotting, delayed wound healing, and weakened bones. Adequate intake is essential for overall health, with the recommended daily intake for adults.
Sources of Vitamin K:
To maintain proper Vitamin K levels, include foods like leafy greens, broccoli, soybeans, eggs, and cheese in your diet. Vitamin K supplements are also available but should be taken as needed.
In summary, Vitamin K is crucial for skin health, offering benefits like improved healing, reduced inflammation, and protection from damage. Its role in blood clotting and bone health makes it an essential nutrient for overall well-being.
Additional tips to take care of your skin
1. Stay Hydrated: Drink plenty of water to keep your skin plump, hydrated, and glowing. Consuming plenty of liquids also detoxifies the body exfoliating the skin.
2. Boost with Vitamins & Nourish from Within: Include antioxidant-and vitamin-rich foods like fresh fruits & vegetables and nuts to fight free radicals. Including citrus fruits, berries, guava and plums may help in promoting skin cleansing, enhance skin elasticity, reduce inflammation, and promote healing.
3. Exercise: Ensure adequate physical activity as it improves blood circulation and oxygenation and increases sweating, which removes toxins, reduces signs of ageing and improves the overall appearance of the skin.
4. Follow a Skincare Routine: Cleanse, moisturise, and apply sunscreen daily to protect against environmental damage and harmful UV radiations.
5. Get Enough Sleep: Aim for 7-8 hours of quality sleep to allow skin cells to regenerate and manage stress levels.
By combining proper nutrition, hydration, and a healthy lifestyle, you can maintain radiant, youthful skin effortlessly.
Conclusion
Nurturing your body from within is the key to radiant skin. A healthy lifestyle and balanced diet rich in vitamins for glowing skin like vitamins A, C, E, K, D, B5, B7, B12 and B3 can revive dull skin and prevent blemishes, pigmentation, and acne. Instead of relying on costly cosmetics, choose wholesome, homemade meals with fresh vegetables, fruits, seeds, and nuts for natural beauty.