What Vitamins Are Good For Your Skin?
Dietitians and dermatologists weigh in on which supplements may be worth the hype (and what to skip)
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Reviewed by Dietitian Eliza Savage, MS, RD, CDN, RYT
If you’ve ever experienced a major breakout following a particularly indulgent week, you know that what we put in our bodies can have noticeable consequences for our complexions. And while diet can’t solve every pimple, rash, or splotch that pops up, ingesting certain vitamins can help support the skin in essential ways, contributing to a healthier and more radiant appearance.
As our largest organ, the skin benefits from the same nutrient-rich foods as the rest of the body: fresh fruits and veggies, healthy fats, complete proteins, and whole grains (you know the drill). If you’re reading this article, you’re probably already trying to prioritize a science-backed Mediterranean-style diet, but do you know precisely which vitamins you should be topping up to tackle your specific skin concerns and goals?
We asked the registered dietitians at Top Nutrition Coaching to walk us through the best vitamins for treating acne, dehydration and dryness, sun damage, and the signs of aging. Plus, these experts recommended food sources for each vitamin, how much you should be of each vitamin you should be consuming for optimal results, and any risks to be aware of. Then, for a truly 360-degree examination of the best vitamins for good skin, we consulted a board-certified dermatologist for her take on which topically applied vitamins are most impactful. Get ready to overhaul your skincare approach.
Best Vitamins for Acne
First, a quick primer on the two types of acne.
Comedonal acne is characterized by whiteheads and blackheads and typically occurs when dead skin cells or sebum clog pores.
Inflammatory acne more commonly manifests in painful cystic blemishes and is influenced by a whole range of lifestyle factors, from hormonal fluctuations to diet.
Luckily, two powerhouse vitamins can help combat both types. Registered dietitian Kelli Davenport explains, “Both vitamins B3 and B5 play a role in regulating the health of our skin barrier function, helping keep moisture in and irritants out—an important process in acne prevention.”
For Acne:
What to Choose: vitamins B3 and B5
Vitamin B-3-rich foods: meat, brown rice, nuts, and seeds
Vitamin B-5-rich foods: sunflower seeds, avocado, and salmon
Vitamin B3 (Niacin)
Davenport recommends vitamin B3 (AKA niacin) for its anti-inflammatory effects, noting that it can “help reduce the redness, irritation, and swelling that comes with acne.” Additionally, vitamin B3 helps regulate oil production, reducing the chance of congested pores.
To increase your intake of vitamin B3, add more meat, brown rice, nuts, and seeds to your plate. “Meats typically contain 5-10 milligrams [of B3] per serving, and plant-based food sources contain about 2-5 milligrams,” Davenport explains. Therefore, a well-balanced diet rich in these foods should allow you to reach the recommended intake of around 16 milligrams per day for adults.
Exceeding 50 milligrams of B3 daily can cause mild symptoms like digestive discomfort, headache, and tingling sensations. Supplementation is not recommended for those with medical conditions like liver disease and peptic ulcers, Davenport warns, and supplementing with niacin can also interact with certain medications, so consult a healthcare provider first and foremost.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 (AKA pantothenic acid) is another important nutrient for controlling sebum (oil) production. “A vitamin B5 deficiency can even lead to an overproduction of sebum, contributing to acne,” notes Davenport. B5 also has an antioxidant effect, which reduces free radicals and low-grade inflammation.
You need 5 milligrams per day to reap the benefits of vitamin B5, which can be found in foods like sunflower seeds (6mg in 3 ounces), avocados (2 mg in 1 fruit), and salmon (1.6 mg in 3 ounces). Top up with a supplement if needed, but try not to exceed the recommended daily dose, as vitamin B5 can increase the risk of bleeding at high doses.
Best Anti-Aging Vitamins for Skin Repair
As we age, our skin begins to lose the firmness, plumpness, and elasticity associated with younger complexions. This is due, in part, to a natural decline in collagen and elastin, two structural proteins that make our skin resilient and smooth. While environmental stressors like pollution and UV light can speed up this decline, certain vitamins will actually enable the body to produce more.
For Skin Repair:
What to Choose: vitamin C, vitamin E
Vitamin C-rich foods: oranges, bell peppers, and mangoes
Vitamin E-rich foods: avocados, almonds, sunflower seeds, and peanut butter
Vitamin C
“Vitamin C is mostly known for helping our immune system, but its big job is assisting in the production of collagen,” says registered dietician Lacy Puttuck, MS, RDN, CISSN, CSCS. It does this by supporting the enzymes needed to produce collagen while protecting existing collagen from free-radical damage thanks to its antioxidant properties.
Puttuck suggests consuming between 90-500 mg of vitamin C daily, which can be easily obtained through foods like oranges, bell peppers, and mangoes and supplementation if needed. “Food sources are always best,” she adds, “as foods that contain high Vitamin C are low in calories and high in other nutrients as well.”
Vitamin E
Vitamin E, another potent antioxidant, is Puttuck’s second recommendation for anti-aging and skin repair. Found in everyday foods like avocados, almonds, sunflower seeds, and peanut butter, it helps combat the free radicals that speed up the visible signs of aging, helping to promote healthier-looking skin. And sun worshipers, take note. Studies show vitamin E is particularly good at protecting against UV damage.
The recommended daily amount of vitamin E is 15 mg, which most people obtain through diet alone. “Taking a supplement should be done with caution, as the risk of bleeding is increased,” says Puttuck, referencing studies that have shown large quantities of vitamin E can inhibit the ability of blood to clot. With that in mind, those taking blood thinning medications like warfarin (Coumadin) should speak with their doctor before adding this vitamin.
Best Vitamins to Hydrate Dry Skin
If only hydrating your skin was as simple as chugging a few extra glasses of water. While upping your H2O intake can certainly help, the root cause of dry skin often requires a more nuanced approach.
First, a biology class refresher: The outermost layer of the epidermis, called the stratum corneum, is made up of dead skin cells and lipids, which work in unison to form a protective barrier. The integrity of that barrier is crucial to keep skin hydrated and healthy, but any number of environmental factors, from skincare formulas to extreme temperatures, can damage it, leading to dry, flakey, itchy skin.
For Hydration:
What to Choose: vitamin C, vitamin D
Vitamin C-rich foods: citrus fruits, broccoli, and Brussels sprouts
Vitamin D-rich foods: red meat, egg yolks, and fatty fish
Vitamin C
Thankfully, our old friend vitamin C aids skin hydration by improving barrier function. Studies show it boosts the production of barrier lipids, preventing transepidermal water loss.
“The research with Vitamin C and skin health includes other nutrients as well, making it difficult to provide specific recommendations as far as daily dosages,” says registered dietician Lena Bakovic, MS, RDN, CNSC. “But it is a water-soluble vitamin, and excess amounts are excreted in the urine rather than stored in the body, so it's safe to consume in almost any amount from food sources like citrus fruits, broccoli, and Brussels sprouts.”
Vitamin D
Bakovic also recommends vitamin D, which is naturally produced by the skin during exposure to sunlight. It has been proven to increase skin hydration levels and improve dry skin conditions like eczema.
“Many people across the United States are deficient in this vitamin,” notes Bakovic, adding that red meats, egg yolks, and fatty fish such as salmon as the top dietary sources for vitamin D. Supplementation might be necessary but you should consult a healthcare provider about specific dosages, as too much of this fat-soluble vitamin might lead to toxicity.
Best Vitamins to Treat Sun Damage
While a little sun feels good on our skin, unprotected exposure to UVB and UVA rays can produce lasting damage, causing premature aging, dark spots, and even skin cancer. The first line of defense is, of course, a good sunscreen, but registered dietitian Megan Hilbert, MS, RDN says vitamins E and B3 can help, too.
For Sun Damage:
What to Choose: vitamin E, vitamin B3 (niacinamide)
Vitamin E-rich foods: spinach, hazelnuts, and broccoli
Vitamin B3-rich foods: poultry, beef, pork, milk, eggs, green vegetables, whole grains, and nuts/legumes
Vitamin E
“Vitamin E is a powerful anti-inflammatory agent that can prevent inflammatory damage after UV exposure like swelling, redness, thickness, and edema,” Hilbert says. Vitamin E is more potent in its natural form, so upping your intake of foods like spinach, hazelnuts, and broccoli is the best plan. If you are going to supplement, Hilbert recommends looking for products that contain a natural version of vitamin E under the name d-alpha-tocopherol.
Along with increasing the risk of bleeding, Vitamin E may also interfere with some cholesterol-lowering medications and can impact the effectiveness of chemotherapy and radiation treatment, so consult your medical provider before starting a supplement regimen if that’s relevant to you.
Vitamin B3
Hilbert’s second vitamin recommendation benefits anyone battling dark spots and hyperpigmentation caused by sun damage. Niacinamide (AKA vitamin B3) is a precursor to NAD+, NADH, and NADP— three important molecules for repairing damaged DNA.
“Niacinamide can rebuild healthy skin cells while also protecting them from free radical damage caused by UV radiation,” says Hilbert. It has been shown to help lighten dark spots, believed to be due to the increase in collagen production that occurs.
Aim for 500mg twice daily for the best results. Foods like poultry, beef, pork, milk, eggs, green vegetables, whole grains, and nuts/legumes are great places to start, but some people may need to supplement. If you supplement, Hilbert recommends you begin with a smaller dose and work up from there, reducing the likelihood of unpleasant side effects like upset stomach and headaches.
Best Skin-Friendly Vitamins in Topical Skincare
While oral vitamins can help replenish skin from the inside out, topical options may boost your glow. According to Dr. Anju Methil, MBBS, DVD, MD, a consultant at ClinicSpots, applying topical vitamin formulations directly to the skin has many benefits, including reduced risk of side effects, the ability to target problem areas directly, and more immediate observable effects.
Vitamins to Look for in Topical Skincare Products
Vitamin A (AKA Retinoids) increases skin cell turnover, reduces the effects of skin aging and sun damage, reduces the appearance of fine lines, improves texture, and treats acne.
Vitamin B3 (Niacinamide) strengthens the skin barrier, improves skin texture and tone, reduces redness and hyperpigmentation, and minimizes the appearance of enlarged pores. It also offers hydration benefits and is effective in treating eczema.
Vitamin C (Ascorbic Acid) neutralizes free radicals caused by UV exposure and environmental pollutants. It stimulates collagen production to reduce fine lines and wrinkles. It also brightens the complexion and fades dark spots.
Vitamin E (Tocopherol) protects the skin from UV damage including oxidative stress and photoaging. It works synergistically with Vitamin C for enhanced sun protection. It also moisturizes the skin and heals scars, making it suitable for treating dry skin conditions.
Bottom Line
Registered dieticians recommend vitamins A and C for aging and skin repair, vitamins C and D for dehydration and dryness, vitamins E and B3 for sun damage, and vitamins B3 and B5 for acne. Glowing skin starts with a healthy diet. Begin by eating foods rich in the target vitamin and add supplements if needed—with support from a health provider, of course.
Finally, applying vitamins topically can be a quick and effective route to better skin. Dermatologists recommend formulas enriched with vitamins A, B3, C, and E, depending on your skincare goals.
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