Best vitamins for your skin

Vitamin E is packed with amazing benefits for your skin.  The skin-loving ingredient features anti-oxidant properties which help protect against free radicals. Free radicals are caused by pollution, smoking and sun exposure and can contribute to early signs of ageing of the skin. Add this important vitamin to your diet with eggs, spinach, avocados, oats and olives or if none of those ingredients take your fancy, you can take a vitamin E supplement to top yourself up.   

If you’re a fan of fish, you’re going to love this one. Omega-3 can be found in oily fish such as salmon, mackerel and sardines. It can aid inflamed skin caused by eczema, help keep the skin supple and guard against wrinkles. If you’re not a fan of fish, you can find this wonder-ingredient in walnuts, flaxseeds and chia seeds. You can also take a supplement to ensure you’re getting enough Omega-3.

If you suffer from acne or have acne-related scars, you may need to add more zinc to your diet. Found in meats and dairy products, zinc is wonderful in boosting the immune system and helping your body’s inflammatory response.  If you’re vegan or vegetarian, legumes, soy products, wholegrains, nuts, seeds and fortified cereals are all great sources. You can also try taking a zinc supplement to enjoy its benefits.  

Also known as Vitamin H, biotin is a complex vitamin that helps the body convert food into energy. It helps keep your skin, hair, eyes, nervous system and liver healthy, and is also important for embryonic growth during pregnancy.

You can get biotin from maintaining a healthy diet. Foods that contain the most biotin are organ meats, eggs, fish, meat, seeds, nuts, and vegetables like sweet potatoes.

 Vitamin C has several important purposes to do with cell health and wound healing. It also maintains healthy skin, blood vessels, bones and cartilage. Not having enough Vitamin C can lead to scurvy which can have negative effects on your skin and gums and lead to anaemia.

Citrus fruits, peppers, strawberries, broccoli, blackcurrants and potatoes are all good sources of Vitamin C. You can also take supplements if needed.

Collagen is a popular supplement for skin health because it helps support the structure and elasticity of the skin. As we age, our natural collagen production slows down, which can lead to fine lines and dryness. Taking collagen (often alongside vitamin C, which helps the body use it effectively) may promote firmer, smoother-looking skin by supporting hydration and the skin’s natural repair process. Over time, this can contribute to a healthier, more youthful appearance.