Vitamins to Improve the Skin's Complexion

Vitamins, found naturally in the foods we eat and through supplements, are important in overall health and vitality. The body uses vitamins to perform various functions. Certain vitamins contribute to the production, maintenance and youthfulness of skin. A deficiency in these vitamins will lead to dull skin that does not heal well. Making sure you are getting the proper dosage of these vitamins will help improve your complexion. Discuss the recommended daily allowance that is right for your specific needs with your doctor.


Vitamin A

Vitamin A, also known as retinol, is a popular ingredient in skin care products. A study at the University of Michigan Medical School showed that a topical solution of 0.4 percent significantly improved the appearance of fine wrinkles on aging skin. Vitamin A is also a necessary dietary vitamin that can be found in cod liver oil, fortified breakfast cereal, sweet potato, milk and pumpkin, according to the Linus Pauling Institute at Oregon State University. Healthy adults should take between 700 and 900 international units daily for optimal skin health.

Vitamin B3

Vitamin B3, also known as niacin, is important for hydrating and evening out the complexion, according to Northwestern Health Sciences University. Because niacin appears to be effective for skin health, research is currently investigating the use of this vitamin in treating acne, aging and skin cancer says the University of Maryland Medical Center. Niacin can be found in beets, yeast, beef and seafood. Healthy adults should aim for between 14 and 16 mgs of niacin daily.

Vitamin C

Vitamin C is an antioxidant vitamin necessary for the growth and development of body tissue. It is also used to make collagen, a protein used to make skin, according to the National Institutes of Health. Vitamin C is vital in healing the cuts and wounds on the skin, thereby improving complexion. Vitamin C is not made in the body so it is important to eat foods that contain it, including green peppers, citrus fruits, spinach, mangoes, papaya, tomatoes, broccoli and berries. You should consume 75 to 95 mgs each day if you are a healthy adult. If you don’t obtain the recommended daily amount, consider a supplement.


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