Vitamins. We all know they’re good for us. But when we look at a wall of bottled supplements in the drug store, it’s easy to get overwhelmed. If you are looking for vitamins to aid with health and beauty, here are a few that you might want to check out. 

Vitamin A: Vitamin A is a good supplement to take when targeting skin. It is known as a healer and protector and also has a derivative known as retinoid which is commonly found in many beauty products on the market today. It works to reduce wrinkles, cure brown spots and smooth skin. It can be effective in fighting acne and can also reduce the appearance of wrinkles. While taking supplements is a great way to benefit from their properties, eating foods that are rich in the recommended vitamins can be even more effective. Foods that are rich in Vitamin A include sweet potatoes, carrots, leafy green vegetables and fish.

 Sweet Potatoes are not only yummy, but chock-full of Vitamin A. Photo via  BBC Goodfood

Sweet Potatoes are not only yummy, but chock-full of Vitamin A. Photo via BBC Goodfood

Vitamin B Complex: Vitamin B Complex is a good overall beauty supplement, benefiting the overall appearance of hair, skin and nails. It works by improving keratin levels in the body with contributes to collagen forming in the skin, keeping it hydrated and protected. B3, or niacin, has anti-inflammatory and anti-pigmentation properties and works to brighten and moisturize skin. B-complex vitamins are found in eggs, fish, green leafy vegetables, red meat, poultry, milk and dairy products.

Vitamin C: Vitamin C is another great vitamin for skin health. It boosts collagen productions giving you firmer skin. It also has anti-inflammatory properties that can help to cure red spots and acne marks. It can also be effective in treating certain UV damage when used topically. If fights against free radicals and supports cell communication.

Vitamin D: We all have heard that staying out in the sun is bad for us. However, this is not entirely true. Vitamin D is another vitamin that is great for skin and is best when derived directly from sun exposure. It can help cure acne, reduce inflammation, reduce wrinkles and aid in producing soft, smooth skin. Of course, those that might seek out Vitamin D from the sun should be careful to do so in moderation limiting exposures to no more than 10 to 15 minutes before noon. Vitamin D can also be obtained from dairy products, but the sun is the best source. 

 Dairy is a great way to get in your daily dosage of Vitamin D. Photo via  Wikipedia

Dairy is a great way to get in your daily dosage of Vitamin D. Photo via Wikipedia

Vitamin E: Also great for skin health, Vitamin E works in synergy with Vitamin C to improve skin. It boosts collagen in the body to produce firmer skin and combat free radicals. It works best when applied topically in a product that is abundant with Vitamin E. For best results, combine with food sources including vegetable oils, nuts, seeds, spinach and asparagus. 

 Nuts are Vitamin E superstars, tbh. Photo via Ted Cavanaugh 

Nuts are Vitamin E superstars, tbh. Photo via Ted Cavanaugh 

Resveratrol: This is an anti-aging and moisturizing agent that is commonly found in creams and cosmetics. It has anti-inflammatory properties making it effective in treating acne, redness of skin, eczema and rosacea. Foods that are rich in resveratrol include grapes, nuts and fruits.

Glutathione: Glutathione is great for fighting aging and beautifying skin. It fights against free radical damage, reactive oxygen species and oxidative stress. It reduces inflammation and red marks, working to even out skin tone. Glutathione is a small molecule found in protein rich foods including eggs, tomatoes, avocados, oranges and walnuts. It can also be applied topically and is found in many beauty care products.

Retinol: Retinol is commonly found in beauty care products. It is a Vitamin A molecule which works with other antioxidants to improve skin. It helps to produce collagen, promoting firmness in skin. It also aids in the production of ceramides and glycosaminoglycan with improves skin texture and stability. It can also work as an anti-inflammatory treating skin burns, brown, spots, red marks and acne.

Green Tea: Though mainly known as a weight loss aid, green tea also has many benefits for great skin and general beauty. Its main ingredient is catechin, an antioxidant and disease fighting flavonoid. These catechins work to detoxify free radicals that damage body cells. It can be taken orally to clean impurities from the body that can cause pigmentation, pimples, blemishes and wrinkles. It also can be used topically to prevent sun damage and collagen breakdown.

 Green tea cleans impurities from your body, which is an absolute #win. Photo via  Healthline

Green tea cleans impurities from your body, which is an absolute #win. Photo via Healthline

Lycopene: Lycopene aids the formation of collagen and reduces DNA damage making it effective in fighting wrinkles. It is most abundant in red fruits like watermelon, pink guava, apricots and tomatoes but is can also be taken as a multivitamin supplement or applied topically. 

These are all products that can be taken separately or together to improve the overall appearance of your skin. If you are not sure which one to go with, there are also plenty of beauty aids on the market that combine these supplements in one product. Finding a supplement that is effective in your skin care regimen can be difficult, but it's so worth it.

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