4 best vitamins for flawless skin

Today, we have a variety of food sources and diets to choose from. However, it is difficult to know whether you have fully loaded necessary nutrients, including vitamins.


We are often afraid of the harmful effects of sunlight on our skin and our health. But sunlight will help our body synthesize vitamin D.

When your skin is exposed to sunlight, the cholesterol will be converted into vitamin D. Then vitamin D will be taken to your livers and kidneys, and then the nutrients will be transported throughout your body, including your skin.

Photo: bitt24

If you can not synthesize vitamin D naturally, you can take Calcitriol - an artificial form of Vitamin D. Some studies in the Journal of Drugs and Dermatology show that vitamin D also helps in the treatment of psoriasis.

The recommended dose of vitamin D for adults is 600 IU per day. If you are pregnant or over 70 years old, you will need more vitamin D.

Photo: ratmaner

How to supplement vitamin D:

- Expose your body to the rays of the sun for about 10 minutes a day before 10am.

- Eat foods rich in vitamin D such as cereals, orange juice, yogurt, salmon, tuna, cod…


Vitamin C is mostly found in the epidermis (the outer layer of the skin) and the dermis (the layer deep inside the skin cells). Vitamin C helps prevent oxidation, boosts collagen and helps fight against cancer and aging.

Vitamin C will also help the sunscreen work better. In addition, vitamin C supports damaged cells, restores wounds, limits wrinkles and prevents dry skin.

Photo: Pixabay

We can take vitamin C supplements or use skin care products containing vitamin C. The recommended dose is 1,000 mg daily.

How to supplement vitamin C:

- Eat a variety of citrus fruits: orange, lemon, tangerine... Other fruits and vegetables such as strawberries, broccoli, spinach... also provide an abundant source of Vitamin C.

- Use products containing Vitamin C in the skin care process.


Vitamin E is also an antioxidant. The main function of vitamin E is to protect the skin from the radiation of the sun. When using a lotion containing vitamin E, the UV rays will be absorbed, helping to prevent brown spots and wrinkles.

Photo: Evan Lorne

Our body can produce its own vitamin E through sebum on the skin. Under the balanced condition, natural mucus on the skin will help us to soften skin and prevent dry skin. So, if you have dry skin, one of the best solution is to supplement vitamin E. In addition, the vitamin also supports the treatment of dermatitis.

Photo: Areeya Ann

If the amount of vitamin E produced by your body is not enough, you can take it though food or other products. We need 15 mg of vitamin E every day.

How to supplement vitamin E:

- Eat nuts such as almonds, hazelnuts, sunflower seeds…

- Take vitamin E supplements.

- Use skin care products containing vitamin E.


Vitamin K supports the body's natural blood clotting process, helping to heal wounds and bruises. It’s also a friend of skin, since vitamin K helps us solve many skin problems like: stretch marks, spider veins, scars, brown spots, dark circles and puffiness.

Photo: Sociedade Vegetariana Brasileira

Vitamin K creams often prescribed by doctors for patients with open wounds (usually after surgery) to reduce swelling and bruising. Adults usually need 90 to 120 ug of vitamin K per day.

How to supplement vitamin K:

- Eat kale, spinach, lettuce, cabbage, green beans...





By: Anna Bennett

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