4 Vitamins for Skin Health Support: What You Should Know

Skin health and appearance is something many of us think about. How to get healthy skin is a question on many minds. If you’re looking to support your skin’s health from the inside out, you’ve probably wondered which vitamins play a role. Many skin care routines overlook the importance of nutritional support, focusing only on products that target the skin's surface. But our skin, like an onion, has layers, and you can’t just focus on the top one!

When figuring out how to take care of your skin, remember this: true skin health begins internally, and nutrition matters. We’ll dive into what to look for in vitamins for skin health benefits, how they work, and easy ways to incorporate them into your lifestyle. Pour yourself a cool glass of water and get ready to explore the vitamins behind healthy skin.^†

Why Vitamins Matter for Skin Health

While we might generally think of our skin as just a layer that covers our body, it’s important to remember that skin is a living organ: in fact, it’s the biggest living organ! And like all our organs, its health depends on getting the nutrients it needs.

Vitamin and nutrient intake contribute to skin health in several ways, such as collagen production, antioxidant support, and more. When you’re looking for ways to support your inner and outer beauty, consider your diet and supplement regimen as part of a well-rounded skin health routine.^†

#1 Vitamin A

Vitamin A is a skin health nutrient that is an essential component in retinol, a fatty compound found in the outer layer of our skin.^[1] You might be familiar with retinol due to its prominence in many topical application skin creams, but you also produce it internally by getting enough through your diet.^†

You can get vitamin A from food in a few different ways. Plant-based sources, like sweet potatoes, carrots, and leafy greens, provide beta-carotene, a precursor to vitamin A that our body converts internally. You can find preformed vitamin A in animal products such as beef liver, salmon, and tuna.^[2] Our Hair Growth Lustriva® Softgels provide beta-carotene along with vitamin C and biotin in one daily softgel, which supports skin health, along with clinically studied Lustriva® to support thicker, fuller existing hair in 12 weeks^▲.

#2 Biotin (Vitamin B7)

Biotin, also known as vitamin B7, is a beauty nutrient and one of the key hair, skin, and nails vitamins. Biotin is a water-soluble vitamin, which means our body doesn’t store it. Including foods for healthy skin that include biotin in your daily diet, such as egg yolks, salmon, beef, sunflower seeds, and almonds, can help your body get a constant supply of this essential vitamin.^†

High-quality supplementation is also a good option for those looking to support their daily biotin intake. Our Biotin Supplements offer a range of doses and blends for your specific needs, such as our Biotin Softgels with 1000 daily micrograms of this hair and skin nutrient.^†

#3 Vitamin C

Vitamin C may be one of the more famous vitamins, commonly found in the form of ascorbic acid, but did you know it has multiple important effects on skin health? Vitamin C is an important antioxidant that protects skin cells from oxidative stress by neutralizing free radicals. It’s also an important cofactor in collagen synthesis; that means it’s needed for our body to make collagen, which is a protein that serves as one of the primary building blocks for our skin.^†

Including vitamin C in your daily routine is easy: look at citrus fruits, bell peppers, broccoli, and strawberries for tasty, nutrient-rich additions to your diet. However, vitamin C is a common shortfall nutrient, and almost 46% of U.S. adults don't get enough vitamin C from their daily food intake.^[3]

For vitamin C support, explore Nature Made options, like Vitamin C Extra Strength Gummies, for a convenient way to supplement your dietary intake of this essential vitamin. In addition to its role in skin health support, vitamin C is also an important immune support nutrient. We also offer Advanced Collagen Peptides Gummies, which in addition to vitamin C, provide a collagen peptide ingredient that was clinically studied to help support skin elasticity and healthy skin.^[4]†

#4 Vitamin E

Here’s a fun fact: Vitamin E is the most abundant fat-soluble antioxidant found in human skin. It’s found in the inner and outer layers of our skin, the dermis and epidermis, so it makes sense that vitamin E supports healthy skin. It's deposited through sebum, what's commonly known as the skin's oil.^[5]†

Where can you get this fat-soluble nutrient? Vitamin E is found mostly in plant-based foods such as seeds and nuts, as well as in leafy greens like spinach and broccoli. You might even see it added to certain foods, like fortified breakfast cereals. If your vitamin E intake is inconsistent, a supplement can help. Nature Made offers vitamin E supplements, such as our Vitamin E d-Alpha Softgels, the most bioavailable form of Vitamin E.^†

#5 Bonus Ingredient: Ceramides

We also want to shine a light on another ingredient that supports healthy skin: ceramides. What are ceramides? They are lipid molecules in our outer layer of skin that play a role in skin barrier function.^[6]†

Our Skin Hydration + Ceramides Gummies provide ceramides^◆ to support skin hydration in 15 days and help with skin smoothness & firmness as you age.^‡ These ceramides are paired with the skin health nutrients vitamin C and biotin, which also support healthy aging. The ceramides in our gummies are derived from wheat seed extract and have been processed to meet FDA requirements for gluten-free foods.^†

How to Make Practical Choices

Armed with this knowledge, how do you know what choice is the practical one? The first thing you should do is look at your diet, consider the nutritional value of the foods you eat regularly, and determine whether they meet the requirements for adequate vitamin intake. Discuss this with a trusted medical provider; they can assess your diet and lifestyle to help formulate a self-care plan tailored to your unique goals.

It’s important to know that dietary supplements don’t replace a healthy diet or other healthy habits; you still need to pick nutrient-dense foods to fuel you throughout the day. But vitamins can be an effective part of a well-rounded skin support routine.

Eating a balanced diet, getting adequate sleep, engaging in regular exercise, and maintaining other healthy lifestyle habits can be supported with dietary supplements for a more comprehensive approach to skin health. And don't forget to put on sunscreen to help protect your skin from the sun's UV rays!

Ready to Support Your Skin with the Right Vitamins?

Next time you’re buying skincare products, don’t forget to also support your skin from the inside out. Consider your diet and vitamin intake to determine whether vitamins for skin health can fit your lifestyle and wellness routine. If you’re looking for quality vitamin options from a trusted brand, Nature Made offers Beauty Supplements backed by our high-quality standards.

‡For adults with dry skin

◆Clinically Studied Wheat Seed Extract

▲Clinically studied in women.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References:

1. McEldrew EP, Lopez MJ, Milstein H. Vitamin A. PubMed. Published 2024. Accessed January 29, 2024. http://www.ncbi.nlm.nih.gov/books/NBK482362/
2. National Institutes of Health. Vitamin A and Carotenoids. Nih.gov. Published 2023. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
3. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
4. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119. doi:10.1159/000355523
5. Ekanayake-Mudiyanselage S, Thiele J. DieTalgdrüse als Transporter für Vitamin E [Sebaceous glands as transporters of vitamin E]. Hautarzt. 2006;57(4):291-296. doi:10.1007/s00105-005-1090-7
6. Meckfessel MH, Brandt S. The structure, function, and importance of ceramides in skin and their use as therapeutic agents in skin-care products. Journal of the American Academy of Dermatology. 2014;71(1):177-184. doi:https://doi.org/10.1016/j.jaad.2014.01.891