Vitamins are essential for a healthy complexion. Of course, a healthy diet plays an important role in this. To increase the effect, you can also rely on finely tuned, vitamin-rich skincare.
But which vitamin actually has which effect? And how does the skin benefit from it? We introduce you to the most important nutrients for a radiant complexion.
Vitamin A and its precursor beta-carotene play an important role in smooth skin. A vitamin A deficiency is shown by dry, calloused skin. In skincare, vitamin A usually occurs in its purest form: retinol, which has been proven to be one of the best anti-aging agents around.
Retinol is converted into vitamin A acid in the skin and has a peeling effect on the top layer of the skin. This makes the complexion significantly smoother and finer-pored. The active ingredient also stimulates the formation of collagen - this structural protein is known to ensure firm, rosy skin.
What vitamin A can also do: lighten dark pigment spots and make scars from pimples disappear. However, the power vitamin makes the skin more sensitive to sunlight. It is best to use it in night care and apply a day cream with SPF the next morning.
Good to know: The skin usually has to get used to vitamin A first. So start with a low dosage and increase it slowly, otherwise, skin irritation can quickly occur.
Of course, vitamin A can also be taken in through food. Carrots, sweet potatoes, eggs, and spinach contain particularly high amounts. Alternatively, you can take vitamin A capsules or drops.
Vitamin B3, also called niacinamide, improves the skin's ability to regenerate. The vitamin is particularly popular in skincare because it is suitable for all skin types and the body only produces it in small quantities.
Vitamin B3 helps in the formation of ceramides, which strengthen the skin's barrier function. If this is intact, the skin loses less moisture and thus appears fresher and plumper. Besides, it reduces the visibility of the pore size and reduces wrinkles.
The antibiotic effect of vitamin B3 is less well known. Redness of the skin disappears faster and new pimples are prevented, as the vitamin reduces the excessive sebum production. So it's perfect for everyone who has blemished or dry skin and doesn't want to resort to aggressive agents such as fruit acids and the like.
You can find vitamin B3 mainly in animal foods, such as poultry, fish, eggs, and dairy products. Vitamin B3 capsules are ideal for vegans and vegetarians.
By the way, all B vitamins are of course healthy and important for the skin. For example, vitamin B1, vitamin B5 (pantothenic acid), vitamin B9 (folic acid) and vitamin B12 also play an important role. A vitamin B complex can therefore also be useful for full power.
Vitamin C is not only a great immune system booster but also a classic in anti-aging care. So it is not surprising that it can be found in countless creams and serums.
This vitamin bomb works in three ways: As a highly effective antioxidant, vitamin C makes free radicals harmless and thus prevents premature skin aging. In addition, it ensures a stable collagen structure and thanks to its natural peeling effect, it gives a radiant glow. Pigment spots and acne scars are also effectively lightened.
Important: Vitamin C products are sensitive to light, so always store them in a cool, dry place.
Anyone who drinks a glass of freshly squeezed orange juice in the morning provides the body and skin with a particularly large amount of vitamin C. But lemons, broccoli, rose hips, and peppers also provide the active ingredient that is important for the skin.
Vitamin D is the only vitamin that does not have to be ingested through food - the body can produce it itself from sunlight. If the sun is out of sight, you can also use vitamin D cream.
The active ingredient plays an important role in skin renewal, protects against free radicals, and prevents inflammation. This is why vitamin D is used successfully for inflammatory skin diseases such as psoriasis, neurodermatitis, or acne.
A vitamin D deficiency not only has a negative impact on the skin but also affects the hair and general health. Especially in the dark months, it makes sense to supplement your diet with vitamin D capsules or drops.
If the skin lacks vitamin E, it becomes dry and more susceptible to oxidative stress. The nutrient is therefore an essential component of many skincare and anti-aging products.
When the skin is extremely dry, vitamin E is perfect as it provides plenty of moisture and strengthens the natural function of the skin barrier. The skin looks so much plumper and wrinkles are also reduced.
Plus: The natural antioxidant protects against harmful environmental influences such as UV rays and air pollution. Most effective in combination with vitamin C or retinol.
Vitamin E can easily be obtained from food. The following foods contain a lot of them: vegetable oils (e.g. wheat germ oil), tomatoes, raspberries, savoy cabbage, peanuts, and peaches.
Most people know vitamin H or vitamin B7 under the term biotin. The nutrient is one of the most important vitamins for skin, hair, and nails.
Biotin contributes to the maintenance of normal skin. Deficiency can lead to irritation and dermatitis. The vitamin is mainly used in food supplements, but can also be found in some creams and serums.
If you want to get biotin through your diet, you can do this with many plant-based foods. It is found in oatmeal, nuts, and soy, among other things.
The nutrient is often lost alongside the many power vitamins. Vitamin K accelerates the healing processes in our body and activates proteins.
With stress, little sleep, or a lack of iron, the blood flows more slowly and turns dark - especially around the eyes, where the skin is very thin. This is exactly where vitamin K comes into play: It not only stimulates the blood circulation so that the annoying bluish shadows under the eyes disappear but also has a firming effect.
The vitamin also promotes the healing of cuts, scars, and small wounds. It helps with irritation and inflammation as well as rosacea and dermatitis.
Vitamin K is found primarily in green vegetables such as broccoli, kale, and spinach. But there is also a lot of it in herbs, such as parsley and chives.
Providing the body with the right vitamins is an essential factor for beautiful skin. After all, it is our largest organ and should therefore always be looked after. But how do the vitamins get where they are needed?
From anti-wrinkle serums to acne creams, many skincare products advertise antioxidants and nutrients supposed to keep our skin flawless. Unfortunately, however, the vitamins often do not get into the deeper layers of the skin - that is, where they are actually particularly needed.
But that doesn't mean that creams, serums, and co. Don't work. The best way to support their boost is through healthy foods. So the internal and external vitamin supply go hand in hand.
Another advantage: if we take the vitamins from food (or food supplements), they not only affect the skin but the entire organism. Hair and nails also benefit from many vitamins. There are three reasons to eat enough vegetables and fruit!
Important: By the way, a balanced diet, plenty of water, and exercise are essential for the health of the human body. Dietary supplements are not a substitute for this.