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Vitamins for healthy skin
Medical expert of the article
Last reviewed: 06.07.2025
The skin is the largest human organ. And the most vulnerable, because it is the skin that protects us from external influences. Cold, heat, bacteria and mechanical injuries. What vitamins can we support the skin with?
How to determine if your skin lacks vitamins?
As soon as you see peeling, ulcers, pimples, redness instead of beautiful, smooth, evenly colored skin, this is a signal that your skin is catastrophically lacking nutrients. Or more precisely, vitamins.
By the way: the first signals about problems with your body may not come from your face. No. The first to react will be your heels and elbows. A lot of dead skin cells will appear on them, which you will not be able to remove even with scrubs and pedicures. They will grow again and again.
This happens because toxins are removed from the body not only by sweat glands. Dead skin is cells that have not exfoliated and contain many substances that are harmful to the body.
You shouldn't consider this a temporary phenomenon and treat your skin from the outside. If there is a lack of vitamins, it should be treated from the inside. But how? With vitamins!
Vitamin A for healthy skin
Vitamin A is a very useful substance that is responsible for maintaining sufficient moisture in the subcutaneous layers of the body. If there is not enough vitamin A, the skin will be rough to the touch and will peel.
Its dryness cannot be eliminated by any moisturizers and creams. Are you familiar with this situation: you have tried all the most expensive creams, but the skin looks moisturized only in the first 5-10 minutes? This means that you do not pay enough attention to vitamin A in your diet.
Vitamin C for healthy skin
This vitamin is responsible for the formation of collagen fibers, which makes our skin elastic. Over the years, collagen fibers stretch, and the skin becomes flabby. To prevent this from happening, the diet should contain enough vitamin C in the pharmacy version or taken from food.
If you have a lack of vitamin C in your body, your wounds and cracks will heal slowly. As well as the slightest bruises. If your skin reacts very quickly to any touch with bruises, you need vitamin C in sufficient or increased doses. A dermatologist can help you determine them.
Vitamin E for Skin Health
Our skin cells are constantly renewed. If the body lacks vitamin E, this process is not active. Vitamin E also has the ability to protect your skin from excess sun rays.
If you burn even with the slightest exposure to sunlight, you need to see a doctor to calculate your dose of vitamin E - you clearly have a deficiency in your body.
B Vitamins for Skin Health
There are many vitamins in group B under different numbers. All of them play an important role in the processes of skin renewal and its condition. Vitamin B1 fights premature aging.
Vitamin B2 helps you look beautiful with an even and healthy complexion
Vitamin B6 in sufficient quantities means smooth skin without peeling or roughness; it is responsible for the health of the skin surface.
Vitamin B9 fights the harmful effects of ultraviolet radiation on our skin.
Vitamin B10 protects us from sunburn and premature aging.
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A group of vitamins responsible for skin clarity
These are vitamins D, PP, vitamin K, taken in combination, will help maintain a healthy skin appearance. They control its elasticity, firmness, beautiful healthy color. These vitamins protect against freckles and pigment spots, and also fight inflammatory processes and swelling.
Vitamins and sports
Of course, vitamins alone won't ensure healthy skin. You also need a healthy diet and exercise. If you regularly exercise - whatever you can handle! - it will improve your blood flow, metabolism and, as a result, the color and condition of your skin.
It is also important that your diet is reasonably balanced. Take vitamins not only from pharmacy vitamin complexes, but also from food products.
May your skin always be healthy and beautiful, and may you be happy!