Health & Fitness

8 Best Vitamins for Your Skin: Regeneration & Wound Healing

As the largest organ in the body, the skin is responsible for protection, maintaining a constant temperature, and allowing the sense of touch. However, this also means that it is exposed to pollutants, toxins, and harmful rays from the sun, and it can lose elasticity, strength, and health. The skins ability to repair and regenerate to protect us from negative effects can only take place with a healthy diet and the right vitamins. 

 

How Does The Skin Regenerate? 

The skin consists of two main layers – the dermis (deep layer) and the epidermis (surface layer) – and several smaller layers in between. Skin cells are formed all the time and then rise to the epidermal layers of the skin. Typically, healthy skin that receives all the nutrients required, regenerates its surface area every two to three weeks. Any skin damage is repaired in the process. 

However, this regeneration process needs specific nutrients to happen. 

 

Why Are Vitamins Important For Your Skin? 

It is essential for us to receive an adequate amount of vitamins from either a healthy diet and when not possible from supplements. Generally speaking, a deficiency in vitamins can increase your risks of developing chronic health issues, from heart diseases to diabetes to depression. It is important to prioritise remaining active and eating healthy foods. However, if our busy lives take over our self-care, supplements could be a helping hand in ensuring you receive the daily nutrients you need. Vitamins provide your skin and body with much needed nutrients to strive for fresher and brighter looking skin by improving the supply of antioxidants in your skin.  

 

The Best Vitamins For Skin Regeneration And Healing 

  1. Vitamin A
  2. Vitamin B 
  3. Vitamin C
  4. Vitamin D 
  5. Vitamin E
  6. Collagen
  7. Zinc
  8. Hyaluronic Acid

 

Here are the best vitamins and supplements for your skin: 

1. Vitamin A 

When it comes to skin care, Vitamin A is one of the most important supplements you should considering taking. It is often prescribed by dermatologists for acne and wrinkles in the form of topical creams. A study in the American Journal Of Clinical Dermatology found that Vitamin A is required for the maintenance and development of the epithelial cells, the outermost area where regeneration occurs. The study also found that vitamin A helped reduce the appearance of acne and inflammation. 

 

2. Vitamin B  

Our bodies can’t retain B complex Vitamins for very long as it is water soluble and gets absorbed in the intestines. Eating foods like egg, fish and various meat can provide you with natural Vitamin B (2). Studies have shown that your body’s levels of vitamin B have direct impact on energy levels, metabolism and brain function but is also a great nutrient in fighting against dry skin and reducing oil formation. 

Vitamin B complex includes: B1, B2, B3, B5, B6, B7, B9 and B12 which all contribute to supporting enzymes breakdown proteins and carbohydrates into nutrients that gets transported throughout our body.   

 

3. Vitamin C 

Vitamin C is required for the production of collagen in our body. Collagen is a protein which occurs naturally and is present in connective tissues, like the skin. “It gives skin its youthful suppleness and is one of the key components in repairing wounded skin” according to a leading New York City dermatologists. 

Great sources of Vitamin C are a wide variety of fruits and vegetables and it is recommended to take 40mg a day. This is particularly important as it is a water-soluble vitamin which can’t be stored in the body. (6) 

 

4. Vitamin D  

An important daily vitamin that you should be in your diet and lifestyle. Our bodies main source of Vitamin D is sunlight, this means that during periods such as the winter months or days we spend indoors at work, we struggle to receive our needed dose of 400 IU. The NHS recommend that during the autumn and winter, people should consider taking supplements as the sun is not strong enough. (8) 

From strengthening bones, muscles, supporting immune system or oral health, it is an essential nutrient that can reduce our risk of health and mental problems. (4)  

 

5. Vitamin E 

Along with helping strengthen your immune system, eye health and fitness goals, Vitamin E can support skin rejuvenation and healing. (1) Many vegetables, fruit ad oily foods contain Vitamin E and to keep your skin feeling moisturised and fight UV-related skin damage. Experts suggest that the daily required dosage is 15 (mg). (1) 

 

6. Collagen 

The older we get, the less collagen we have in our bodies. Collagen is a protein found in our bodies naturally and can actually increase skin hydration in people over the age of 30 and slow the formation of deep wrinkles” according to scientific review of the clinical studies from 2015. Collagen can be taken orally in pills, powders, and drinks and can be found naturally in chicken, fish, various fruits and greens.   

 

7. Zinc 

According to several studies including a 2007 study published within ‘Wound Repair and Regeneration’; dietary zinc helps promote wound healing. It also helps promote healing of sores. Zinc plays many important roles in promoting your health, this includes immune, brain, bone and skin health. 

Beans, nuts and certain seafoods provide us with our needed zinc, however, this can sometimes be difficult for some of us to incorporate it into our daily diet so a supplement can be handy to ensure you are intaking the correct amount. 

 

8. Hyaluronic Acid 

Hyaluronic acid occurs naturally in our connective tissues, like the skin. In fact, over 50% of our levels are found in our skin cells. According to Dr Maryam Zamani, it “is critical in maintaining skin hydration“. According to dermatologists, Hyaluronic Acid is a great vitamin for tackling dry skin as well as containing antioxidant and anti-ageing properties. (7) 

Avocados, almonds, leafy vegetables and sweet potato are some foods containing high Hyaluronic Acid to keep your skin glowing and feeling brighter. 

 

Talk To Your Doctor 

If you are concerned about specific skin issues or looking to seek some guidance if you are looking to start a new supplement.  

 

Take Home Message 

Your skincare should be one of the most important parts of your daily routine. From protecting it from sun damage, preventing dryness to general ageing, taking good care of your skin is crucial to maintain your general health and vitamins can be a great helping hand. You won’t only feel amazing on the outside but you will feel a boost in your confidence levels as taking care of what goes inside is reflected on the outside.   



Katie Lambert

Katie Lambert

Writer and expert

After studying History at The University of Leeds, Katie moved back to her home town of Manchester to start a career in content writing. Katie has a passion for health and fitness and enjoys running in her spare time. Her favourite topics to write about include healthy recipes, performance strategies and general wellbeing.