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What Multivitamins are Good for Skin?

What Multivitamins are Good for Skin


Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.


Table of Contents

  • Introduction
  • Importance of Vitamins for Skin Health
  • Vitamin A's advantages for the skin
  • Vitamin C's advantages for the skin
  • Vitamin E's advantages for the skin
  • Vitamin B's advantages for the skin
  • Other Vital Nutrients for Healthy Skin
  • Selecting an Appropriate Multivitamin for Skin Health
  • Conclusion
  • References


Maintaining healthy skin is a top priority for many individuals because it contributes to their overall well-being and self-esteem. Despite the importance of skincare routines and topical treatments, it is essential not to overlook the impact of nutrition on skin health. Dietary vitamins and nutrients are essential for supporting the skin's natural functions and promoting a radiant, youthful appearance. In this article, we will examine the multivitamins that are especially beneficial for skin health, discussing their benefits, food sources, and recommended daily intake, among other things.


Vitamins' Importance for Skin Health

Vitamins are organic compounds that our bodies need in minute quantities to perform a variety of functions. Regarding skin health, certain vitamins stand out for their exceptional benefits. These vitamins are essential for maintaining the integrity of the skin, promoting collagen production, protecting against oxidative stress, and promoting a healthy complexion.


Vitamin A's advantages for the skin

Vitamin A is an effective antioxidant that promotes skin health in a variety of ways. It promotes cell renewal, reduces the appearance of fine lines and wrinkles, and enhances the overall texture of the skin. In addition, vitamin A promotes the production of sebum, which hydrates the scalp and maintains healthy hair.

The effectiveness of vitamin A, in the form of retinol or retinoids, in treating acne, reducing acne scarring, and improving overall skin tone has been extensively studied. It can also reduce hyperpigmentation and age spots, resulting in a more uniform complexion.

Carrots, sweet potatoes, spinach, kale, and liver are beneficial dietary sources of vitamin A. These foods are rich in beta-carotene, which the body converts into vitamin A as needed.

The recommended daily allowance of vitamin A differs by age and gender. The recommended daily allowance (RDA) for adults is 900 micrograms for men and 700 micrograms for women.

Here you can check out our article on Vitamin A vs Vitamin C for Skin.


Vitamin C's advantages for the skin

Vitamin C is another essential nutrient that contributes substantially to skin health. As an antioxidant, it protects the skin against free radicals, which can damage collagen and accelerate aging. Vitamin C also promotes the synthesis of collagen, which is essential for maintaining the elasticity and firmness of the skin.

Vitamin C helps reduce the appearance of wrinkles, fine lines, and age spots when consumed regularly. It improves the skin's natural defences against sun damage and promotes a more radiant complexion. Citrus fruits, including oranges, lemons, and grapefruits, are well-known vitamin C sources. Strawberries, kiwis, bell peppers, and broccoli are also excellent sources of vitamin C.

The recommended daily allowance of vitamin C for adults is between 75 and 90 milligrams (mg), but this can vary according to individual needs and circumstances.

Here you can check out our article on Vitamin E vs Vitamin C for Skin, Hair, and Nails


Vitamin E's advantages for the skin

Vitamin E is a powerful antioxidant that protects the skin from UV radiation and pollution. Additionally, it aids in moisturization, reducing dryness and encouraging a smooth and supple complexion.

Vitamin E's ability to neutralize free radicals and reduce inflammation can help soothe and calm skin irritation. Additionally, it promotes wound healing and diminishes the appearance of scars.

Almonds, sunflower seeds, spinach, avocados, and olive oil are rich in vitamin E. Incorporating these foods into your diet can promote healthy skin. The recommended daily allowance of vitamin E for adults is approximately 15 milligrams, though individual needs may vary.


Vitamin B's advantages for the skin

B vitamins play an essential role in the maintenance of healthy skin, primarily by supporting cellular energy production and promoting proper blood circulation. Each B vitamin offers specific skin health benefits.

Advantages of B Vitamins:

  • Vitamin B3 (Niacin): Aids in enhancing skin barrier function, decreasing redness, and boosting hydration.
  • Vitamin B5 (Pantothenic Acid): Promotes skin healing and aids in moisture retention.
  • Vitamin B7 (Biotin): Contributes to healthy hair and nails, which are associated with skin health overall.
  • Vitamin B9 (Folate) promotes healthy cell turnover by aiding in DNA synthesis and repair.
  • Vitamin B12 (Cobalamin) aids in the production of new skin cells and promotes a youthful appearance.

Whole grains, legumes, leafy greens, eggs, dairy products, and lean meats are all sources of B vitamins.

The recommended daily allowance for B vitamins varies by vitamin. Consult a healthcare professional for individualized recommendations based on your specific needs.


Other Vital Nutrients for Healthy Skin

Several other essential nutrients, in addition to vitamins, contribute to the health and radiance of the skin.


Zinc is essential for regulating oil production, promoting wound healing, and decreasing inflammation. Seafood, lean meats, legumes, nuts, and seeds are all good dietary sources of zinc.

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Selenium is an antioxidant that works with other vitamins, such as vitamin E, to prevent oxidative damage to the skin. Brazil nuts, seafood, and whole grains are all excellent selenium sources.

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Essential Fatty Acids

Omega-3 fatty acids contribute to the maintenance of the skin's moisture barrier, the reduction of inflammation, and the promotion of overall skin health. Walnuts, fatty fish, flaxseeds, and chia seeds are all excellent sources of omega-3 fatty acids.

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In addition to vitamins A, C, and E, additional antioxidants such as green tea extract, resveratrol, and coenzyme Q10 can protect the skin from free radicals and promote a youthful appearance.


Selecting an Appropriate Multivitamin for Skin Health

It is essential to consider a few factors when choosing a multivitamin to support skin health. Read supplement labels carefully to ensure they contain skin-beneficial vitamins and nutrients. Consider consulting a healthcare professional and selecting reputable brands.

A healthcare professional can tailor recommendations to your specific needs, taking into account any existing medical conditions or medications you may be taking.


In conclusion, maintaining healthy skin necessitates a comprehensive approach that incorporates a balanced diet, a proper skincare regimen, and a focus on essential nutrients. Vitamins A, C, E, and B, as well as zinc, selenium, omega-3 fatty acids, and antioxidants, play essential roles in maintaining skin health. You can enhance your skin's natural radiance and promote a healthy complexion by incorporating these nutrients into your diet or by taking multivitamin supplements.

Before making significant changes to your diet or starting new supplements, it is always advisable to seek personalized advice from a healthcare professional.



References and Resources