In the world of skincare, understanding nutrition is just as crucial as mastering topical treatments. Our bodies rely on eight key nutrient groups, carbohydrates, proteins, fats, fibre, minerals, vitamins, phytochemicals and water, to maintain optimal function. While all these nutrients play a role in overall health, vitamins are particularly important for skin integrity, repair and anti-ageing.
Nutrients are broadly classified into macronutrients and micronutrients. Macronutrients, including carbohydrates, proteins and fats, are required in larger quantities to fuel energy, support tissue repair and maintain overall body function. Micronutrients, on the other hand, comprising vitamins, minerals and phytochemicals, are needed in smaller amounts but are vital for regulating biochemical processes that underpin skin health.
In this article, we are only looking at the vitamins that have a direct impact on skin-health.
Vitamins are organic compounds obtained from food that the body requires in minute quantities for a variety of biological functions. While deficiencies can lead to systemic issues, sufficient intake supports healthy skin, hair and nails and protects against premature ageing. They are further classified as water-soluble and fat-soluble, each with distinct roles in skin physiology.
Riboflavin is essential for the maintenance of healthy skin. Beyond dietary intake, gut bacteria can synthesise riboflavin and plant-based diets have been associated with increased levels. A deficiency may present as skin disorders or hair loss. Sources rich in riboflavin include mushrooms, almonds, quinoa, spinach, apples, tomatoes and sunflower seeds. The recommended daily intake for adults is 1.1 mg.
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Niacin acts as an anti-glycation and antioxidant nutrient, neutralising reactive oxygen species (ROS) to prevent cellular “rusting”. Deficiency can lead to pellagra, a condition characterised by photosensitivity and dermatitis. Key dietary sources include spirulina, peanuts, broad beans, sunflower seeds, chia seeds, sundried tomatoes, Medjool dates, peppers, avocados, bananas, peaches and apricots. Daily intake for women is 13.2 mg.
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Pantothenic acid is vital for epidermal barrier function and keratinocyte differentiation, offering skin-softening benefits. It has been used to reduce blemishes in acne-prone skin. Named from the Greek pantothen, meaning “from everywhere”, B5 is found in nearly every food group. Foods high in B5 include oranges, shiitake mushrooms, sunflower seeds, avocado, broccoli and sweet potato. Recommended intake is 5 mg per day.
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Pyridoxine plays a crucial role in collagen synthesis by supporting the production of proline, an amino acid vital for skin structure. Deficiency can negatively impact skin integrity. Key sources include spinach, bananas, avocado, peanuts, garlic, peppers, pistachio nuts, coconut and pineapple. The daily requirement for women is 1.2 mg.
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Biotin supports keratin infrastructure and is often associated with hair and nail health. While overt deficiency is rare, supplementation can benefit individuals with brittle hair or nails. It is found in foods such as almonds, sweet potatoes, spinach and avocados.
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Folate is essential for DNA synthesis and methylation, critical processes for skin renewal and anti-ageing. Folate deficiency can alter hair, skin and nail pigmentation. Even moderate alcohol consumption can impair absorption. Rich sources include oranges, leafy greens, asparagus, legumes, peanuts and avocado. Women require 400 mcg daily, increasing to 600 mcg during pregnancy.
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Vitamin C is indispensable for collagen synthesis, wound healing and antioxidant defence against UV damage. It may even inhibit collagen glycation, reducing premature ageing. Humans cannot synthesise vitamin C, making dietary intake essential. Fruits such as oranges, kiwis, pineapples, strawberries and grapefruits provide ample amounts, with a recommended intake of 200 mg daily.
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Vitamin A can be synthesised from beta-carotene, a water-soluble precursor found in colourful plant foods. Beta-carotene protects against UV damage and oxidative stress, often described as “cellular rusting.” Deficiency manifests as dry, scaly skin, fine lines and hyperkeratosis. Daily intake for women is 0.6 mg. Beta-carotene-rich foods include carrots, apricots, mangoes, bell peppers and green leafy vegetables like spinach. Other carotenoids such as lycopene (red foods) and lutein/zeaxanthin (yellow and green foods) offer additional photoprotection and support eye health.
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Vitamin D, the “sunshine vitamin”, is synthesised in the skin through UVB exposure, with limited amounts obtainable from eggs and salmon, but over 70% of the daily intake comes via sun exposure. It protects against UV-induced skin damage, supports wound healing, regulates hair follicle growth and aids cell proliferation. For women, 10 mcg (400 IU) daily is recommended. In temperate or colder climates, supplementation may be necessary during winter months.
Vitamin E encompasses tocopherols and tocotrienols, fat-soluble antioxidants that concentrate in sebaceous glands to protect the skin’s surface. It is anti-inflammatory and works synergistically with vitamin C to mitigate UV-induced oxidative stress. Foods rich in vitamin E include avocado, sunflower seeds, spinach, spirulina, nuts and olives. The recommended intake for women is 3 mg per day.
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For skincare professionals, understanding the impact of vitamins allows for more comprehensive consultations and personalised recommendations. Encouraging clients to adopt a diet rich in
colourful fruits, leafy greens, nuts, seeds and other whole foods ensures they receive a broad spectrum of beauty-supporting nutrients. Nutritional guidance interventions can significantly improve skin health, reduce inflammation and slow the appearance of ageing.
Moreover, recognising signs of vitamin deficiencies, such as dry skin, fine lines, hyperpigmentation, or hair thinning, can prompt timely dietary or supplement interventions. For example, advising beta-carotene-rich foods for sun protection or vitamin C intake for collagen support offers tangible strategies rooted in science.
Vitamins, though required in small amounts, are powerful allies in maintaining skin integrity and overall beauty. Water-soluble vitamins like B2, B3, B5, B6, B7, B9 and C support antioxidant defence, collagen synthesis and barrier function. Fat-soluble vitamins A, D and E provide photoprotection, anti-inflammatory benefits and structural support for skin cells. By integrating an understanding of these nutrients into clinical practice, skincare professionals can guide clients toward dietary habits that enhance both skin health and overall wellbeing.
