What Are the Best Vitamins for Skin?

Get the bulk of your vitamins from foods, but it's ok to use supplements too.

Growing up, I was never a kid who was fond of taking medicine. Do any kids actually like taking it? When I got sick, I went to great lengths to make my mom chase me around the house to give me my medicine! That brings up a mental picture that is really funny, but I bet my mom wanted to kill me! This wasn’t the case with my vitamins. I’d be ready to munch those at a moment’s notice. I would even ask for more! What was my favorite? Flintstones chewables , of course. Did I have a favorite character? I did “kinda” favor Dino! I wonder if they still make Flintstones’vitamins?

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To this day I am a huge fan of taking vitamins. It’s a challenge to get all the vitamins and nutrients you need through food due to over processing and soil depletion.This is where supplements come in. What could be easier than swallowing a few pills to get what’s missing in your daily diet? Well for me, a LOT is easier than swallowing pills. I may be embarrassing myself by admitting this, but I didn’t learn how to swallow pills until I was 18 years old. For some reason I had a mental block when it came to swallowing them. I thought I was going to choke! When I got over this, I was finally able to ditch the Flintstones chewable for a more adult brand. By the way, I am not advocating eating junk foods and using vitamins to make up the difference. You should eat whole foods, fruits, and vegetables, yet even if you eat the healthiest diet possible, it’s still tough to get every single nutrient you need in your diet. This being said, let’s focus on today’s post: what are the best vitamins for skin? These are the ones which should be staples in your diet and in your medicine cabinet. Not only do they work internally, but they also work wonders when applied topically through the skin care products you use. And now, here they are:

 Vitamins for Skin: Antioxidant Powerhouses

Vitamin A


Remember when your mom made you eat your carrots because they were supposed to strengthen your eyes? Well, she was right! Vitamin A is the “healthy eyes” vitamin. Beta carotene, the red/yellow/orange pigment, found in fruits and vegetables converts to Vitamin A in the body. Besides carrots, seek out healthy Vitamin A sources such as eggs, tomatoes, fish oils, and apricots. Vitamin A also:


  • Improves the skin’s overall condition
  • Protects against infections
  • Reduces fine lines and fades age spots
  • Helps protect cells against cancer and other diseases

Vitamin C

Vitamin C is found in citrus fruits. Surprisingly, oranges are not the highest food in vitamin C! Which foods pack the most Vitamin C punch? Strawberries top the list with papaya, red, bell peppers, and broccoli not far behind. Like other vitamins, Vitamin C has a synergistic relationship with Vitamin E, making it work more effectively. That’s why it works best to take vitamins in combination. Most of us know the immune boosting function of Vitamin C, but what else can it do?


  • Detoxifies the body
  • Removes heavy metals (I didn’t know this one!)
  • Increases collagen in the skin
  • Reduces skin damage caused by free radicals

Vitamins for Skin: Anti Aging Wonders

Vitamin E

VItamin E is anti-inflammatory…in other words, if your skin is puffy, it will “de-puf” it. It’s a fabulous eye oil. I purchased a small bottle to add to my homemade face treatments. You can also buy them in gel caps and bust them with a little pin to get to the “oil” inside. Get natural Vitamin E from almonds, olive oil, spinach, and papaya. Here are a few more benefits of Vitamin E for your skin and in your diet:


  • Reduces age spots, fine lines, and wrinkles
  • Protects the skin from UV rays (This is why I adore shea butter- it’s high Vitamin E content.)
  • Great treatment for inflammatory skin conditions, such as acne or eczema
  • Increases concentration of carotenoids (free radical fighters- that’s what causes wrinkles!) in the skin

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Vitamin D

VItamin D is the sunlight vitamin! We cannot produce Vitamin D in our bodies, so the best way to get it is to get some rays. This is one of the most overlooked vitamins yet one of the most powerful. Many people are vitamin D deficient and don’t even know it. As a s supplement, you can’t take too much. I personally take 10000 milligrams a day, even though I live in a warm and sunny climate. If you live in a colder, more northerly climate, you may require even more. I would not recommend getting your vitamin D through milk or dairy sources. Pasteurized dairy is full of toxic ingredients and causes inflammation and mucus production in the body. The vitamin d benefits are enormous:


  • Supports healthy teeth, bones, and nails
  • Enhances absorption of Vit’s E and C
  • Helps maintain a healthy immune system
  • Prevents cancer, including breast, ovarian, and colon


 Vitamins for Skin: Dosages

I probably could go on and on about vitamins (not to mention minerals and superfoods!) you should be taking, but I don’t want to overwhelm you. As it is, my vitamin case is bursting at the seams. After reading about the top vitamins for skin, you might be asking, ‘How do I know how much of each vitamin to take”? Like I mentioned earlier, try to get as much as you can through the foods you eat. If that’s not possible, take a quality supplement. I prefer a whole foods supplement, but sometimes a multi doesn’t give you enough of what you need. Most of the RDA (or Recommended Daily Allowance) for vitamins are way too low. This is when I use an additional supplement. The best way to determine your exact nutritional needs is through Bio-Meridian Analysis. I’ve mentioned this before, but in case you missed it, BMA is a non-invasive way to test your energy meridians. BMA tests your organs, hormone levels, and tells you exactly which supplement will work for your body and how much of it to take. If you live in the South Florida area, my Bio-Meridian Analysis expert, Andrea is ready and available for consultation. Call her at (954) 474-4829 or drop her an email: althealconcepts@aol.com. I highly recommend this test so you can stop wasting your money on supplements you end up peeing out anyway! If you decide to contact her, tell her Robin sent you!


What’s your favorite vitamin for beautiful skin? Share it in the comment section below and don’t forget to “Recommend” this post to all your Facebook friends. You can even input your comment right into Facebook. While you’re at it, give it a “Retweet” too!


Stay natural…stay beautiful…go green!


Robin started her career as an educator of children and has now become an educator for adults everywhere who want to know the truth about what they put into their bodies through the skin. She is passionate about educating people to make better health and beauty choices.
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  • http://www.ifagoddessworemakeup.com Sheila Hansen

    Great info, Robin. I agree that it’s always best to get your vitamins from food.
    I do supplement a bit and try to use vitamins made from food sources. New Chapter has a great Vitamin C. I also take New Chapter’s Turmeric – great anti-inflammatory. And have recently started taking Resveratrol. Have a beautiful day.

  • http://joshealthcorner.blogspot.com/ Jo @ Jo’s Health Corner

    Great post Robin! Treating the skin from the inside is so important..
    Jo @ Jo’s Health Corner´s last blog post ..How To Get Children to Fall Asleep

  • http://www.toxicbeautyblog.com Robin Adler

    Hi Jo! Thanks so much and thanks for sharing it! Blessings,

  • http://www.toxicbeautyblog.com Robin Adler

    Hi Sheila,
    I just started taking Resveratrol too! It’s benefits are amazing! I haven’t tried New Chapter yet…most of my supplements are Solaray. I’ve found them to be a very good quality brand. They also own Kal, which I use for my Vitamin D and B. Thanks so much for commenting!

  • Sheila

    You’re the only other person I know who mentioned the Flintstone’s chewables. LOL My siblings and I used to take them when we were kids. I love how you explain the benefits of each vitamins in more simpler terms.
    Sheila´s last blog post ..CNA Certification

  • http://www.toxicbeautyblog.com Robin Adler

    Thanks, Sheila! I wanted to make it very simple because I know when I am looking for information, I want to read things in a quick and easy format. Thanks for commenting! :-)

  • http://radiant-brown-beauty.com Michelle

    I wrote a similar post not too long ago. The biggest thing with vitamins for me is remember to take them! I keep some at work and some at home just in case :-)
    Michelle´s last blog post ..HOTD: Satin Braid Wave Out

  • http://www.toxicbeautyblog.com Robin Adler

    I suffer the same problem, Michelle, especially because I take so many! That’s a great idea to keep a home and work supply! I use a vitamin case but sometimes end up forgetting it as I run out of the door in the morning!

  • http://anti-aging-skincare.ezlife4you.com Gus King@antiaging

    Anti aging skin care must be started long before any sign of aging. Then you must follow this with taking care of the inside with good nutrition and good habits.

  • http://itchair.com/ Los Angeles SEO

    Your articles are always so full of useful information. I try to get as many vitamins as I can through fruits, vegetables, etc, but I didn’t realize exactly what each one does for me- not to the extent that you explain here! And I definitely don’t get as much as I need. I know I’m lacking some Vitamin D, I’m a night owl! I will try to get more rays and Vitamin D supplements.

  • http://www.anti-aging-skincare.ezlife4you.com Gus King@antiaging

    I had the opposite problem as a kid. My parents did not advocate vitamins. so by the time I was 21 I was tired all the time. My doctor recommended vitamin b etc and I made a remarkable recovery. from then to today I have not stopped taking vitamins. Having said that, I found ,over the years, that the proper balance of vitamins and minerals should be determined for each individual. Once that is achieved, the benefits to overall health,including skin, eyes and hair, is remarkable. so find your vitamin and mineral balance for great skin.
    Gus King@antiaging´s last blog post ..Olay Total Effects 7-in-1 Anti-aging Eye Cream Line and Dark Circle Minimizing Brush, 0.20-Ounce

  • http://www.modparent.com Rob@ModParent

    Great info, Robin!

  • http://b12vitamininjections.com Sara

    This is a very helpful List! The fatty acids in Omega-3′s are also great for the skin. We should really try to get our vitamins and minerals through healthy food choices.But, if we do need to take supplements, I think its important that the supplements are natural and from whole foods whenever possible. We should avoid added ingredients such as preservatives and colors that may diminish the positives from supplements.
    Sara´s last blog post ..The Role of B Vitamins

  • http://www.squidoo.com/ten-benefits-of-niacin-vitamin-b3 Rada Francis

    Great blog, a lot of great information here. Niacin or Vtamin B is also helpful for skin elasticity andoverall health.
    Rada Francis´s last blog post ..Ten Benefits of Niacin – Vitamin B3 updated Tue Jun 12 2012 3:29 pm EDT

  • http://vitaminsforskin.co/ Vitaly

    Has anyone tried Argan Oil? It contains Vitamin E and I find it fantastic for my skin.
    Vitaly´s last blog post ..Vitamin A for Dry Skin

  • http://www.toxicbeautyblog.com Natural Organics

    Hi Vitaly,

    I am actually using argan oil now every night and I also love it! Thinking of doing a post about it soon!


  • http://www.vitaminspower.com Dane Swanson

    Great article. Thank you for listing the vitamins good for the skin. We do need to be reminded to take our mutivitamins in the morning. Flintstone Vitamins hurt more than help but whatever is easy to get children to take vitamins for energy