Skin Health: The 12 Best Vitamins & Nutrients for Healthy Skin

Wondering what vitamins and nutrients can give you a radiant glow? Read on to find the 12 best ones for nourishing your skin from the inside out!

Our skin, hair, and nails act as a representation of our overall health and wellness. We often don’t realise how dependent we are on proper nourishment to maintain these. Our largest organ, the skin, acts as a protective barrier against harmful elements while maintaining elasticity. Meanwhile, hair and nails require building blocks for strength and growth.

It is well-established that certain vitamins, minerals, antioxidants, and nutrients play a vital role in the appearance and function of our hair, skin, and nails. While a balanced diet can supply many of these beauty nutrients, modern lifestyles leave us deficient. 

If you’re concerned about how you can achieve vitality in these physiological aspects, we have selected the twelve most essential hair, skin, and nail vitamins & supplements to help you get a youthful appearance naturally. 

We will explore their benefits, sources, and recommended intake to guide you completely!

1- Vitamin C

• Benefits: It is a potent vitamin for the skin that protects skin cells from free radical damage caused by pollution, UV rays, and other environmental stressors. This helps prevent premature aging signs like wrinkles and dark spots.
• Food sources: Bell peppers, citrus fruits (oranges, grapefruit), berries (strawberries, blueberries), broccoli, potatoes.
• Supplements: Ascorbic acid, calcium ascorbate, magnesium ascorbate.
• Daily Intake: The RDI is 75 mg/day for adult women and 90 mg/day for adult men.

2- Vitamin E

• Benefits: Vitamin E is a fat-soluble antioxidant that shields skin from sun damage and environmental pollutants. Vitamin E also has moisturising properties to keep skin smooth and soft.
• Food sources:  Nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), vegetable oils (sunflower, safflower, wheat germ).
• Supplements options:  Alpha-tocopherol, mixed tocopherols.
• Daily Intake: The RDI for adults is approximately 15 mg (22.4 IU) per day.

3- Biotin (Vitamin B7)

• Benefits: Considered one of the best vitamins for hair and nails. It promotes keratin production within hair follicles and nails. Keratin gives hair and nails strength and resists breakage. Biotin also supports nail and hair growth and health.
• Food sources: Eggs, salmon, avocado, nuts (almonds, walnuts), yeast extracts, legumes, mushrooms.
• Supplement Options:  D-biotin comes in hair, skin, and nail tablets for better growth.
• Recommended daily intake: The adequate intake level is 30 mcg/day for adult men and women.

4- Vitamin A

• Benefits: If you’re looking for vitamins for skin repair, vitamin A works best. It promotes skin cell turnover, which helps with faster skin repair and regeneration. Vitamin A protects skin from UV damage from the sun.
• Food Resources: Liver, sweet potatoes, carrots, pumpkin, and winter squash are rich food sources.
• Supplements: Retinol is the supplement most similar to how vitamin A functions in the body.
• Daily Intake: 900 micrograms per day for adult men and 700 micrograms per day for adult women.

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5- Vitamin D

• Benefits: It is one of the essential vitamins for healthy skin cell growth and renewal. It promotes collagen production to strengthen the skin structure. It also supports overall immune function.
• Food Sources: Fatty fish like salmon, tuna, and mackerel are rich food sources. Small amounts are found in fish liver oils, cheese, eggs, and mushrooms.
• Supplements: Brief unprotected sun exposure allows skin to produce vitamin D from UVB rays. Moreover, vitamin D3 supplements are recommended for individuals with low blood levels.
• Daily Intake: 600 IU per day for adults above 19 and 800 IU per day for those over 70.

6- Vitamin K

• Benefits: Vitamin K is one of the best vitamins for healthy skin. It plays an important role in collagen production and synthesis. It helps reduce bruising and dark circles under the eyes.
• Food sources: Green leafy vegetables like spinach, kale, and broccoli are excellent sources.
• Supplement options: Vitamin K supplements are available as vitamin K1 (phytonadione) or vitamin K2 (menaquinone).
• Daily Intake: For adults, the RDI is 120 mcg.

7- Iron

• Benefits: Iron is the best supplement for hair as it is essential for transporting oxygen to hair follicles. It prevents hair loss and keeps hair from looking dull or lifeless.
• Food sources: Meat like beef and chicken, beans, lentils, spinach, and dried fruit like raisins and cashews.
• Supplement options: Iron supplements include ferrous sulfate, fumarate, or iron polysaccharide. The recommended dosage varies from 8-18 mg per day, depending on sex and needs.
• Daily intake: For adult men, the RDI is 8 mg. For adult non-menstruating women, it’s 8 mg. For adult pre-menopausal women, it’s 18 mg.

8- Omega-3 Fatty Acids

• Benefits for skin: Omega-3s are anti-inflammatory, which can help reduce acne, eczema, and psoriasis. They also help hydrate skin from within.
• Food sources: Fatty fish like salmon, mackerel, sardines. Flaxseeds, chia seeds, walnuts.
• Supplement options: Fish oil, flaxseed oil, algae oil supplements. 
• Daily intake: The general RDI for this best skin supplement is 250 mg for women and 350 mg for men per day.

9- Antioxidants

• Benefits: Antioxidants act as a hair, skin, and nail supplement. They protect against free radical damage caused by sun exposure, pollution, etc. Help fight signs of ageing and prevent dullness/breakage.
• Food sources: berries, dark leafy greens, nuts, green tea, broccoli, oranges.
• Supplement options: vitamin C, vitamin E, selenium, green tea extract, resveratrol. No RDI, but higher intake is recommended through diet.

10- Probiotics

• Benefits: Support healthy gut microbiome, which impacts skin through the gut-skin axis. It may help with acne and reduction of inflammation.
• Food sources: yogurt, kefir, kimchi, sauerkraut
• Supplement options: Various strain combinations.
• Daily Intake: No set RDI, but 1-10 billion CFUs per day are recommended.

11-  Collagen

• Benefits: It is an essential supplement for the skin, providing elasticity and structure. It also Improves hair/nail strength and texture and reduces signs of ageing.
• Food sources: Bone broth, wild-caught salmon, pasture-raised eggs, grass-fed meat. These foods provide amino acids for collagen production but do not directly increase levels.
• Supplement options: Hydrolyzed collagen peptides; more research is needed, but showing benefits.
• Daily Intake:  2-5g per day is recommended.

12- Keratin

Benefits:  Keratin is the key structural protein that gives hair and nails strength and rigidity. Having enough keratin supports hair thickness and nail hardness.

Food sources: Keratin cannot be directly absorbed from the diet, but high-quality protein foods support keratin production. Good sources include eggs, fish, poultry, and nuts/seeds.

Keratin supplements: Many supplements contain hydrolyzed keratin peptides derived from sheep’s wool.  Oral keratin supplements typically provide 5-10g keratin peptides per serving.

Also Read: Best Supplement For Skin

Final Remarks

Maintaining optimal skin, hair, and nail health requires a balanced intake of vitamins, minerals, and other nutrients. While a diverse diet rich in whole foods can provide many of these essential nutrients, supplements can be a convenient way to fill any nutritional gaps. 

However, it’s crucial to consult with a healthcare professional or a qualified nutritionist before starting any new supplement regimen, as excessive intake of certain nutrients can also be harmful. With the right combination of a nutrient-dense diet, you can support your body’s natural processes and promote overall health.

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