Top 6 Vitamins for Healthy and Beautiful Skin
There are various vitamins for the skin that are easy to obtain, either from food or supplements. The need for vitamins for the skin is quite beneficial, not only making the skin healthier, but also making the skin look smooth, firm, and youthful.

The skin is the largest organ that plays an important role in protecting the body from injury, disease, and infection by germs, viruses, fungi, and parasites. The skin also plays an important role in regulating temperature and producing the body's natural vitamin D.
Because its function is so important, it is appropriate that you always take care of your skin's health . One of the ways is to meet the needs of various vitamins for the skin .
Various Types of Vitamins for the Skin
Here are some types of vitamins that play an important role in the health and beauty of the skin:
1 . Vitamin A
Vitamin A plays a role in preserving and repairing damaged skin tissue, preventing and helping to reduce wrinkles in the skin, preventing premature aging, and preventing skin damage due to UV radiation .
The amount of vitamin A intake that adults need to meet is around 600 to 650 micrograms per day. To get this vitamin, you can consume foods that contain vitamin A , such as yams, spinach, carrots, pumpkins, broccoli, tomatoes, eggs, cheese, yogurt, and chicken or beef liver.
If deemed necessary, you can also supplement your vitamin A intake from additional nutritional supplements as recommended by your doctor.
2. Vitamin B
B complex vitamins , such as nicotinamide (vitamin B3) and biotin (vitamin B7), are also classified as good vitamins for skin and hair health.
Vitamin B plays a role in maintaining skin moisture, reducing inflammation, and providing protection for the skin from damage caused by exposure to UV rays and free radicals. This vitamin is also good for supporting hair growth.
In order to get enough daily vitamin B intake, you can consume nutritious foods, such as chicken, eggs, milk, vegetables, nuts, fish, and seafood . In addition, you can also get sufficient B vitamin intake from additional nutritional supplements.
3. Vitamin C
Vitamin C is one of the best antioxidants to prevent and repair skin damage due to exposure to free radicals, pollution, and UV rays. This vitamin for the skin can also reduce the risk of skin cancer and premature aging.
In addition to consuming foods that are sources of vitamin C , such as oranges, chilies, and broccoli, you can also obtain vitamin C from vitamin C supplements.
4. Vitamin D
Vitamin D is one of the nutrients that is important to increase the absorption of calcium and strengthen bone tissue and teeth.
In addition, vitamin D is also important to increase the body's resistance and maintain skin health, including to support the treatment of psoriasis, prevent acne, and overcome inflammation or irritation in the skin.
The amount of daily vitamin D intake needed by adults is around 15 micrograms. While for the elderly it is around 20 micrograms.
One of the simplest ways to meet the body's daily vitamin D intake is to bask in the morning sun. In addition, you can also get this vitamin for the skin by consuming foods that contain vitamin D.
5. Vitamin E
Almost the same as vitamin C, vitamin E is also one type of antioxidant that is good for maintaining skin health. Vitamin E is known to be useful for reducing wrinkles, overcoming dry skin, soothing inflammation in the skin, and preventing and removing black spots on the skin.
Vitamins for the skin are usually easily found in some skin care or skincare products , either in the form of lotions, creams, or serums.
Generally, the amount of vitamin E intake that needs to be met by adults is around 15 micrograms per day. You can get these vitamins for the skin from various foods, such as nuts, seeds, wheat, as well as healthy vegetable oils, such as soybean oil and olive oil.
6. Vitamin K
Vitamin K is a vitamin that plays an important role in helping the blood clotting process and healing wounds or bruises on the skin. In addition, vitamin K is known to help with various skin conditions, including dark spots, bags under the eyes, scars, and stretch marks .
The recommended daily intake of vitamin K for adults is 55–65 micrograms. While for teenagers it is 35-55 micrograms. In addition to vegetables, nuts, seeds, and cereals enriched with vitamin K, you can find this vitamin for the skin in various skin care products.
Those are the various types of vitamins for the skin that are important for you to meet your intake every day. In addition to these vitamins, you also need to have sufficient intake of other nutrients to maintain skin health, such as protein, healthy fats, and carbohydrates.
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