Healthy skin starts within! Our vitamin intake is one of the most critical factors in skin and body health. Many nutrients you put in your body are reflected through your skin. Below we’ve listed the most important vitamins for healthy, balanced skin!

Vitamin D

Historically, vitamin D has been one of the essential nutrients for optimal skin health. Humans naturally soak in vitamin D every time they step outside into the sun. When you take in sunlight, cholesterol in the body converts to vitamin D. Next; your liver and kidneys absorb the nutrient, then funneled around the body to create healthy cells. Vitamin D is incredibly vital to skin cells and directly affects skin tone. The vitamin may even help treat psoriasis, a condition causing skin cells to build up and produce dry, itchy patches. You can increase your Vitamin D intake by getting at least ten minutes of sun exposure every day. Eating Vitamin D rich foods can also help boost intake.

Vitamin E

Vitamin E is a powerful antioxidant, which plays an essential role in protecting skin from sun damage. The nutrient absorbs harmful UV rays from the sun. High Vitamin E levels help prevent dark spots and wrinkles across the body. The body will naturally produce vitamin E through sebum, an oily substance secreted by the skin’s pores. With the right balance of sebum, the skin is moistures and conditioned. Individuals with dry skin can use Vitamin E to make up for the lack of sebum. Adults need about 15 mg of Vitamin E every day. Eating nuts, seeds and taking a daily multivitamin can boost your Vitamin E intake and help you protect your skin.

Vitamin K

Vitamin K helps the body expedite the blood clotting process, which is essential as you heal wounds and bruises. The vitamin also helps treat a variety of skin conditions, including stretch marks, scars, dark spots and spider veins. You can find vitamin K in most topical skin creams. Many doctors use creams with Vitamin K to help patients who’ve just undergone surgery reduce swelling and bruising. To boost your Vitamin K intake naturally try adding kale, cabbage, spinach or lettuce to your diet.

Vitamin C

Vitamin C is prominent in the epidermis and dermis level of the skin. The nutrient helps boost collagen production and keeps your skin healthy. Vitamin C is one of the primary ingredients in most antiaging skin care products currently on the market. Deficiencies are somewhat rare, but if you’d like to boost your intake try consuming citrus fruits and eating plant-based sources. Oral vitamin C intake can enhance the effectiveness of sunscreen and protect your body from UV rays. The vitamin is an integral part of the body’s natural collagen synthesis. The nutrient helps to heal damaged skin and reduce the appearance of wrinkles across the body.

Vitamin A

Many experts feel Vitamin A is the key to healthy skin—and for a good reason! The nutrient aids in repair and maintenance of the skin tissue. Deficiencies of vitamin A causes the skin to appear dry and flaky. Many lotions contain Vitamin A and can help you reduce lines, control acne and decrease wrinkles. Consume sweet potatoes, carrots, and leafy vegetables to boost your vitamin An intake naturally.