Have you ever wondered if there are key vitamins you need to help keep your skin healthy and looking its best? Healthy skin has actually been an area of considerable personal interest for me. I struggled with acne breakouts throughout my teens and into my early twenties, and now I am trying to slow the effects of aging naturally. The good news is research supports that feeding your skin from the inside can benefit you! The following vitamins and foods rich in them can make an important difference in the way your skin looks and feels, and can even potentially slow signs of aging.

Best Vitamins to Nourish Your Skin

Studies show that the vitamins C, E, A, and Biotin all help improve skin health and appearance. Here’s how:

Vitamin C:

Vitamin C is an important antioxidant that helps build collagen in the skin. It is also shown to counteract the harmful effects of sun exposure. It works by reducing the damage caused by free radicals, a harmful by product caused by exposure to environmental factors such as sunlight and pollution. Free radicals breakdown collagen and elastin, the fibres that support skin structure, causing wrinkles and other visible signs of aging.

Make sure your diet includes plenty of vitamin-C rich foods. Think citrus, berries, cherries, red/yellow/green peppers, broccoli, and tomatoes.  Research also shows you can try a topical vitamin C cream to encourage collagen production.

Vitamin E:

Research shows that vitamin E is a potent antioxidant that helps protect cells from damage and reduces the harmful effects of sun and pollution on the skin. Vitamin E can also help make your skin look and feel smoother. Some great sources of Vitamin E include vegetables oils like canola and sunflower oil, and nuts and seeds. Some of the highest Vitamin E context foods include almonds, sunflower and pumpkin seeds. Green leafy vegetables are also a source .

Vitamin A:

Vitamin A protects you from skin-related infections allowing the skin to remain healthy.  It is necessary for the maintenance and repair of skin tissue. Without it, you’ll notice the difference. Some of your best sources of Vitamin A include meats, eggs, salmon, mackerel, herring, and oysters. Also include orange vegetables like sweet potato, carrots and squash. They contain Beta-Carotene that your body will convert to Vitamin A on an as needed basis.

Topical vitamin A can improve the health of your skin as well. Medical studies show a reduction in lines and wrinkles, good acne control, and some psoriasis relief, all from using creams containing this nutrient.

Biotin (Vitamin B7):


Biotin is a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms. Your body makes plenty of biotin, and the nutrient is also in many foods, including bananas, eggs, oatmeal, brown rice, wild rice, and multi-grain breads and cereals.

Creams containing B vitamins can give skin an almost instant healthy glow while hydrating cells and increasing overall tone at the same time.

Stay hydrated:

The skin is the largest organ in the body and is actually made up of over 60% water.  If you’re not drinking enough water, the lack of hydration can cause your skin to be dry and even flaky. Dry skin is more prone to showing signs of aging. Women should try to consume 2L of water per day, and men 3L to stay well-hydrated.

The overall best approach for skin health is to drink plenty of water, always wear sunscreen, and focus on consuming foods rich in these key vitamins!

If you are looking for a recipe to add these skin enhancing vitamins in to your diet, try my Refreshing Smoothie Bowl as a great option!

If you liked the information shared in this blog, please let me know by sending me a quick email though my contact form. Also feel free to share with me nutrition related topics YOU would like to learn more about. My goal is to provide helpful information to individuals that frequently visit my site.  In health, Gina

Refreshing Smoothie Bowl Recipe

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3/4 cup of vanilla or plain yogurt (use Greek yogurt if you are looking to increase the protein content of your diet)

2 TB of assorted nuts and seeds (sliced almond, sunflower and pumpkin seeds are all good Vitamin E rich options)


1/4 cup of assorted berries or other fruit of your choice (raspberries, strawberries, or blueberries are excellent sources of Vitamin C)

Step 1

Place yogurt at the bottom of a bowl or wide-mouthed mason jar if you want to make this for “on-thego”

Step 2

Layer with nuts and seeds and fruit on top of yogurt