Vitamins perform a multitude of functions in your body. They have roles in metabolism, promoting healthy cells, immune system and brain functioning. Vitamins also play various roles in healthy skin and tissues. Some vitamins can help counter the effects of skin damage, whereas others help to maintain skin health. Your doctor or health-care provider can recommend the correct values and forms of vitamins that will work best for you.
Vitamin A
Vitamin A helps to form and maintain healthy skin. This essential vitamin helps the skin act as a barrier to bacteria and it plays a role in repairing skin tissue. Derivatives of vitamin A, known as retinoids, are found in various skin lotions and prescription medications to treat disorders such as acne and psoriasis. The Linus Pauling Institute notes that retinoids most likely affect the transcription of skin growth factors and their receptors. You can find vitamin A in such foods as fruit and vegetables, legumes, whole grains and fortified dairy products.
Vitamin C
Vitamin C supports healthy skin and tissues. This powerful antioxidant and age-fighter promotes collagen production and can reduce the signs of aging from free radical damage. Free radicals can trigger skin problems and cause illnesses in your body. MedlinePlus notes that the buildup of free radicals over time from such sources as smoking is largely responsible for the aging process and may play a role in cancer and heart disease. Vitamin C helps prevent damage from free radicals as well as assists in wound healing and protecting your skin from the sun. You can find vitamin C in broccoli, cabbage, potatoes, spinach, oranges, strawberries and tomatoes.
Vitamin E
Similar to vitamin C, vitamin E is another powerful antioxidant that helps protect your body from free radical damage. Vitamin E protects membranes from oxidative damage and helps your skin retain moisture. You can find vitamin E in many skin creams under the name alpha-tocopheryl acetate, which is a vitamin supplement that helps to protect the skin from ultraviolet light, which can damage the skin. You can find vitamin E in nuts, seeds, vegetable oils and leafy, green vegetables.
Niacin
Niacin, or vitamin B-3, is one of the eight B vitamins. It supports skin and nerve functioning, along with helping your skin retain moisture. Studies have shown that niacin supports structures in the skin, and topical forms of niacin may improve the appearance of aging facial skin. PubMed notes that studies have revealed a variety of skin appearance improvements from topical niacinamide, including reductions in wrinkles, red blotchiness, hyperpigmented spots and skin yellowing. You can find niacin in legumes, nuts, eggs, avocados, tuna and poultry.
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