Vitamins & Skin Health: What You Must Know Part 1

Certain vitamins are essential for good skin health. When you have a sufficient amount of these important vitamins, you can maintain a healthy glow to your skin and even help to fight fine lines and wrinkles. They can also help minimize the signs of aging. Here are the important ones:

VITAMIN A

Vitamin A includes retinoids and carotene and can help with fine lines and wrinkles. It also stimulates the production of collagen, helps increase blood flow, and helps fight acne. Food sources include leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash), tomatoes, red bell peppers, cantaloupe, mango, beef liver, fish oils, milk, eggs, and fortified foods.

VITAMIN B1

Vitamin B1 is also known as thiamin. It is good for dry skin and acne and can help with fine lines and wrinkles. Vitamin B1 also aids hydration, helps slow the aging process, and stimulates collagen. Food sources include meats, fish, and whole grains. It is also added to breads, cereals, and baby formulas. Other foods include fortified breakfast cereals, pork, fish, beans, lentils, green peas, enriched cereals, breads, noodles, rice, sunflower seeds, and yogurt.

VITAMIN B2 

Vitamin B2 is also known as riboflavin.  It helps to prevent acne and regenerate collagen.  Food sources include milk, yogurt, cheese, eggs, lean beef and pork, organ meats (beef liver), chicken breast, salmon, fortified cereals and breads, almonds, and spinach.

VITAMIN B3

Vitamin B3 is also known as niacin.  It aids in hydration and can help reduce wrinkles.  Vitamin B3 also has important anti-aging properties.  Food sources include beef, beef liver, pork, poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes, and bananas. 

VITAMIN B5

Vitamin B5 is also known as pantothenic acid.  Vitamin B5 aids in hydrating your skin and making your skin more elastic.  Food sources include fortified cereals, organ meats (liver, kidney), beef, chicken breast, mushrooms, avocados, nuts, seeds, milk. 

VITAMIN B6

Vitamin B6 is also known as pyroxidine.  It helps to moisturize the skin and is also useful in fighting acne.  Food sources include beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, some vegetables and fruits, especially dark leafy greens, bananas, papayas, oranges, and cantaloupe.

VITAMIN B9

Vitamin B9 is also known as folic acid. This vitamin helps with hydration and protection from the sun. Food sources included dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli), beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver, aquatic foods, eggs, and fortified foods and supplements.

VITAMIN B12

Vitamin B12 is also known as cobalamin.  It helps with collagen production, moisture balance, wrinkles, and signs of aging.  Food sources include fish, shellfish, liver, red meat, eggs, poultry, dairy products such as milk, cheese, and yogurt, fortified nutritional yeast, fortified breakfast cereals, and enriched soy or rice milk.

Part 2

SOURCES: Harvard T.H. Chan School of Public Health
Harvard Health Publishing (Harvard Medical School)


Please note that you'll want to be aware of any vitamin deficiencies you might have. It it therefore important to check with your doctor as these deficiencies will need to be assessed by a blood test.

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