Why knowing your vitamins is the key to truly healthy skin, and which are the top nine.

Vitamin A, vitamin C, vitamin D, vitamin E… Sometimes it seems that there is a vitamin for almost every letter in the alphabet. With the multitude of vitamins available on the market, it can quickly become confusing which are really the best for the health of our skin. The right vitamins can give us a strong immune system, repair cell damage and heal wounds. So knowing your vitamins is the key to clear and healthy skin.

What is skin made of?

Let’s go down the line. Understanding how the skin is structured and how it works is important to help us identify what our skin needs. The skin is the largest and fastest growing organ of the body.
It is made up of three primary layers – the epidermis (the outermost layer), the dermis and the hypodermis (the innermost layer).

The epidermis

The epidermis, or epidermis, is made up of keratinocytes and Langerhans cells. Together, they form a protective barrier against wounds, bacteria and viruses. Keratinocytes also make up 90% of epidermal cells and produce keratin and other protective substances. Melanocytes are also present in this layer and protect the skin from harmful UV rays. But as the skin ages, the number of melanocytes decreases, causing uneven skin tone and age spots. Finally, Merkle cells (which are sensory cells, i.e. the cells we use to sense stimuli) inhabit the deepest layer of the epidermis with sensory nerve endings for sensations.

Dermis

The next layer is the dermis (also called the dermis), which is made up of collagen and elastin fibres and fibroblasts. These components give the skin its elasticity and wound-healing properties. This is where the first signs of ageing usually appear, as evidenced by loss of skin elasticity, slower wound healing and fine lines. Ageing of the skin can cause the rate of wound healing to slow down by as much as four times. In addition, the dermis is also home to a network of blood vessels that carry essential nutrients to the skin cells. It also harbours the sebaceous glands, which secrete the natural sebum found on our skin and hair. The dermis also contains the sweat glands, which are needed to produce sweat and regulate internal temperature. Sweating helps the body to excrete water, urea and uric acid.

Hypodermis

The inner layer of the skin is the hypodermis (subcutis). It is made up of collagen cells and fats that provide energy for the body. Blood vessels, lymph vessels and hair follicles can also be found here.

Other skin functions

Another important role of the skin is its ability to synthesise vitamin D. UVB radiation converts a naturally occurring substance in the epidermis into vitamin D3. It then undergoes a series of chemical reactions to become vitamin D. Although the skin can act as a protective barrier against infections and other diseases, it is also porous. This allows fat-soluble vitamins, topical medicines, carbon dioxide, organic solvents, heavy metals and water to be absorbed into the bloodstream.

What is a vitamin anyway?

A vitamin is a dietary compound that is needed to maintain health. There are a number of vitamins that are listed on skin care products, such as cosmetics.

The most commonly found vitamins in skin care include:

• Vitamin C (ascorbic acid – water-soluble),
• Vitamin E (tocopherol – oil soluble),
• vitamin A (retinol – soluble in oil) and
• Vitamin B3 (niacinamide – water-soluble);

Vitamins (derived from the Latin vita = life) are differently structured organic compounds that control metabolic processes; have protective and other vital functions; and are important for the immune system.

How does the vitamin work on the skin?

Of this list of vitamins, vitamin C and vitamin E are best known for their antioxidant properties. Each acts in a different way when it comes into contact with the skin.

Vitamins C and E have free radical scavenging properties. Vitamin C can further increase collagen production, making it a very valuable anti-ageing ingredient. Niacinamide (vitamin B3) can improve the lipid barrier, has photoprotective properties and is used as a depigmenting agent. Retinoids (vitamin A) are used in photodamaged skin and slow down the breakdown of collagen in the dermis.

What are the best vitamins for healthy skin?

Here are 9 of the best vitamins to help us get healthy skin.

1. Vitamin D – important for the immune system

Cholesterol is needed to produce vitamin D from sunlight. Study has even shown that higher cholesterol levels can be associated with higher levels of vitamin D in the body. As one of the best vitamins for our skin, this fat-soluble vitamin protects keratinocytes from photodamage (damage to the skin caused by UV rays). But what are keratinocytes? They play an important role in maintaining our immune system by activating Langerhans cells when damage occurs. Langerhans cells begin to mature in the epidermis and the maturation process continues as they migrate into the dermis. These skin cells are the first line of defence against any microbial antigen that might enter the body through the wound opening. As such, vitamin D is essential for wound healing. One natural way to get enough vitamin D is to expose the skin to sunlight, but don’t forget sunscreen to prevent excessive sun damage.

The richest dietary sources of vitamin D are foods of animal origin: fish oil, fish, eggs.

2. Vitamin C – involved in collagen formation

Vitamin C is a water-soluble vitamin. It plays an important role in regulating the transcription of collagen genes. Collagen is composed of four amino acids, namely glycine, proline, hydroxyproline and arginine. In addition to these four amino acids, collagen is also composed of two amino acid derivatives, hydroxyproline and hydroxylysine. These are formed when vitamin C acts as a cofactor for enzymes involved in the hydroxylation of proline and lysine in the production of collagen. Studies have shown that vitamin C reduces erythema – a condition characterised by blotchy redness due to increased blood flow to the capillaries of the skin. Therefore, the anti-inflammatory nature of vitamin C is best used to relieve erythema and improve skin elasticity.

The richest sources of vitamin C are foods of plant origin, e.g. The richest sources of vitamin C are peppers, berries, kiwifruit, currants, broccoli, kohlrabi and potatoes.

3. Vitamin A – slows skin ageing

Vitamin A, also known as retinol or retinoid, is a fat-soluble vitamin. This powerful antioxidant can reduce sebum production. Thus, it is one of the best vitamins for people with oily skin. Vitamin A is also important for exfoliation and keratinisation. Keratinisation is the process by which new cells are formed in the epidermis and pushed towards the outside of the skin. These skin cells become hardened as they mature. Research have shown that retinoic acid increases epidermal hyaluronic acid. This substance stimulates the proliferation of keratinocytes and fibroblasts. This replenishes the dermis and provides improved protection against trauma and injury. As such, vitamin A is one of the best anti-ageing vitamins.

The richest sources are foods of animal origin, e.g. The most abundant animal foods are fish, such as liver, eggs, milk, cheese and fish. In the form of provitamin A (carotenoids), it is mainly found in vegetables that are coloured orange or dark green.

4. Vitamin E – an important antioxidant

Vitamin E is a fat-soluble antioxidant that helps maintain the skin barrier. It is therefore present in most moisturisers. Study showed that topical application of vitamin E is effective in preventing sun damage caused by UV rays. Although vitamin E is naturally produced in the sebum, there is a good chance that our diet may not provide us with the specific vitamin E derivatives that our skin needs.

Wheat germ oil is a very good source of vitamin E, but sunflower oil, rapeseed oil, corn germ oil, soybean oil, olive oil and other oils are also high in vitamin E. In addition to oils, various seeds and nuts also contain vitamin E.

5. Vitamin K2 – prevents the formation of varicose veins

Vitamin K2 is a fat-soluble vitamin that is part of the larger vitamin K group. It stimulates and protects skin elastin and blood vessels and prevents calcification of blood vessels, thus stopping the formation of varicose veins.

Green leafy vegetables such as kale, spinach, Brussels sprouts and broccoli are particularly rich in vitamin K. Smaller amounts of vitamin K2 are also present in fish, liver, meat, eggs and cereals.

6. Niacin (vitamin B3) – protects against hyperpigmentation and peeling

Niacin or nicotinamide, otherwise known as vitamin B3, is a water-soluble vitamin that is essential when it comes to healthy skin. Vitamin B3 deficiency can have a negative effect on the skin and mucous membranes. It can cause hyperpigmentation, hyperkeratosis and peeling. These skin conditions can be aggravated by sun exposure. The body can also make it itself, from an essential amino acid called tryptophan.

Foods high in niacin include tuna, turkey, salmon and sardines.

7. Riboflavin (vitamin B2) – essential for good health!

Vitamin B2, or riboflavin, is one of the eight B vitamins that are essential for human health. It is the most abundant vitamin in foods, but no food contains it in really high concentrations. A balanced diet ensures that we consume enough of it. It is found in cereals, plants and dairy products. It is essential for breaking down food components, absorbing other nutrients and maintaining tissues. It is important to consume vitamin B2 properly (through a regular diet), as the body can only store small amounts of it and stores are rapidly depleted.

8. Pantothenic acid (vitamin B5) – promotes healing

Another of the B vitamins (B5), also called pantothenic acid, produces coenzyme A (CoA), which is essential for the synthesis of fatty acids and, in turn, for the conversion of energy from food. It reduces fatigue and exhaustion and promotes growth and regeneration. As this water-soluble vitamin accelerates the rate of wound healing, it is a major ingredient in most skin care products. Pantothenic acid is most abundant in beef, chicken, wholemeal products, nuts and some vegetables (especially legumes).

9. CoQ10 – protects against free radicals

Coenzyme Q10 is a natural antioxidant in our body that prevents damage caused by free radicals. They are one of the main factors in premature skin ageing, which is why CoQ10 is often found in anti-age cosmetic products. Coenzyme Q10 is fat-soluble and protects our skin from the harmful effects of the environment and photoaging (premature ageing of the skin due to overexposure to the sun).

Coenzyme Q10 is present in virtually all foods, but the best sources are certain oils, nuts, fish and meat.

If vitamins are micronutrients that our bodies need to function, then it is clear that the use of vitamins in skincare products can have a significant impact on our appearance.

The right vitamins improve overall health

As we can see, some of the best vitamins listed above are also antioxidants. Antioxidants are important for our health because they can reduce cell damage caused by free radicals. When the body is unable to scavenge these free radicals, oxidative stress can occur which negatively affects bodily functions.

Our bodies therefore need vitamins to function. Someone who is vitamin deficient can have all kinds of problems. Sometimes deficiencies can be noticed very quickly because they affect the appearance of the skin.

In fact, the most important way to support skin health is to eat a healthy diet rich in vitamins. And a healthy body helps support healthy skin.

Our skin is often a window to our inner self. Yellowing skin – such as jaundice – can be a sign of liver damage. Dietary supplements and the application of vitamin creams and lotions can help, especially if we are deficient in vitamins. Some vitamin-containing targeted serums can also help reduce scars and sun spots.

A healthy diet is the first and best way to get the vitamins our bodies need to function normally, and of course, quality beauty products can go a long way in helping our bodies prevent and repair skin damage.

Signs of vitamin deficiency in your skin

Some signs of vitamin deficiency include: hyperpigmentation, poor wound healing, hair loss, brittle nails, rough skin, scaly patches and excessive dryness.

Vitamins help:

• anti-ageing,
• improve skin elasticity,
• repair skin damage,
• reduce inflammation,
• reduce hyperpigmentation of the skin.

Some vitamins are valuable ingredients in everyday skin care products, helping to treat skin diseases and prevent premature skin ageing.

SOURCES:

Role of vitamins in skin care – PubMed (nih.gov)

Role of vitamins in skin care – ScienceDirect

Multivitamins’ ‘Benefits’ All in Your Head: Study (webmd.com)

Vitamins: introduction, benefits, supplements, deficiencies and vitamin classification | Study&Score (studyandscore.com)

https://www.webmd.com/vitamins-and-supplements/news/20201110/multivitamins-benefits-are-all-in-your-head-study