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The Essential Vitamins & Nutrients For Healthy Skin

Disclaimer: Elise Ho, aka “Dr. Ho” is a Holistic Health & Life Coach. Dr. Ho is NOT a medical doctor, licensed therapist, lawyer, or a bevy of other things. Products or services that Dr. Ho believes in are the only ones that she recommends. Dr. Ho may receive compensation, product, or an affiliate commission on anything you see on this site. This is a personal Website solely reflecting Dr. Ho’s personal opinions. Statements on this site do not represent the views or policies of any organization with which I may be affiliated.

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Healthy Skin needs to be nourished.


The human skin is a fascinating organ. It’s the first barrier against infections and environmental hazards, Additionally, it is an indicator of our health.

Skin reflects how we feel on the inside, so keeping it healthy and hydrated is essential to maintain a youthful appearance. Fortunately, maintaining healthy skin is not that hard! Eating a balanced diet with the proper nutrients can help your skin glow from underneath. This blog post will tell you which vitamins and nutrients your skin needs to stay hydrated and fight off signs of aging.


Vitamin B Complex


This important complex comprises 8 essential vitamins that help keep your skin young and healthy. Vitamin B enables you to maintain a healthy metabolism, especially in the gastrointestinal system. It also helps your body produce new skin cells and prevent excessive dryness. People who have dry or sensitive skin will find this vitamin to be extremely important. They help your skin retain moisture and prevent it from flaking or peeling. This makes them perfect for people with acne-prone or oily skin types. Vitamin B can be found in cereals, whole grains, legumes, nuts, and fish. Ensure you include these in your diet to get the right B vitamins. Make sure to check out the benefits of niacinamide, which is a form of Vitamin B3 and helps improve your skin’s function.


Vitamin C


Vitamin C is a potent antioxidant that can reduce the signs of aging and protect your skin from sun damage and pollution. It’s commonly found in citrus fruits, making it highly absorbable when consumed on an empty stomach. Vitamin C is great for all skin types. It helps hydrate and repairs your skin, making it appear softer and more youthful. Furthermore, it reduces dark spots and hyperpigmentation, making it a must-have for those who want to prevent premature signs of aging. Vitamin C can be found in oranges, lemons, limes, grapefruits, and other citrus fruits. Orange and red bell peppers, kiwis, broccoli, and strawberries are good sources of this essential vitamin.


Vitamin E


As you age, your skin naturally loses its ability to retain moisture. Environmental factors like pollution, UV rays, and smoking exacerbate this issue. Vitamin E is a potent antioxidant that can help your skin stay hydrated for longer. It also reduces the appearance of fine lines and wrinkles. Vitamin E is commonly found in avocados, sunflower seeds, sprouts, leafy greens, and almonds. You can also get this essential vitamin from fortified foods like cereals, bread, and grains. Vitamin E is great for those with oily skin. It reduces the production of excess oil in your skin, which makes your face appear fresh, clean, and less shiny. However, Vitamin E oil isn’t so great for oily skin.




Zinc is a potent anti-aging mineral that can help boost your skin’s natural healing process. Research shows that a zinc deficiency can lead to dry skin and make it more prone to wrinkles and fine lines. Zinc is commonly found in pumpkin seeds, sesame seeds, spinach, peanuts, and oysters. Zinc is best for people who have dry skin. It can help maintain a healthy hydration level and make your skin appear softer and less wrinkled. Zinc can be combined with other vitamins and minerals like B-complex, C, and E to maximize its benefits.


Omega-3 Fatty Acids


Omega-3 fatty acids are potent anti-aging nutrients that can help prevent aging, improve skin texture, and make your skin look plump and hydrated. The most common sources of omega-3 fatty acids are fish, flaxseeds, and walnuts. If you have dry or acne-prone skin, omega-3 fatty acids are for you. They reduce the production of excess oil in your skin, making it less prone to breakouts. Omega-3 fatty acids also help retain enough hydration in your skin to make it soft and supple. However, those with oily skin may want to incorporate other anti-aging nutrients in their diet to prevent breakouts and excess oil.




Selenium is a potent antioxidant that can help reduce the appearance of dark spots and hyperpigmentation. It also protects your skin against premature aging and sun damage. Selenium can be found in Brazil nuts, eggs, and whole grains like oats. Selenium is best for those with dry or normal skin. It can protect against excessive dryness and makes your skin appear soft and smooth. Selenium is not as adequate for those with oily or acne-prone skin types because it can dry them out.




Vitamin B-complex, vitamin C, vitamin E, zinc, omega-3 fatty acids, selenium, and folate are powerful anti-aging nutrients you can incorporate into your diet. However, remember that these nutrients alone won’t magically transform your skin in weeks. They need to be fed a balanced diet over a long period to work their magic. Be sure to drink 8 glasses of water daily and eat plenty of fruits, vegetables, nuts, and grains to get the essential vitamins and nutrients your skin needs.


For More Healthy Living Tips
Quickly Improve Your Health
3 Simple Tips That Can Quickly Improve Your Health
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Please use the comment section below to share your tips, questions, and/or thoughts about this post.

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Naturally Yours,
Elise Ho
Ph.D., D.N. Psych.
Behavioral & Mental Health Specialist

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28 thoughts on “The Essential Vitamins & Nutrients For Healthy Skin”

  1. We all want healthy-looking skin. I may not be taking all these vitamins but I choose products with a lot of vitamin C. They do good to my skin.

  2. So ma ny good tips! My hair has been so brittle recently and I can’t figure out why. Definitely trying some of these tips!

  3. I don’t give my skin the attention it deserves. I’m good at certain things, like avoiding direct sun. But rarely do I actually add treatment, lotion, etc directly to my skin.

  4. I definitely need to up my intake of the majority of these. Especially for my hair. It’s always so dry and brittle, even when eating a variety of fruit and veg.

  5. Melanie williams

    Fab post and at this time of year it is always good to check in on yourself and make sure you are tip top. I need to add a bit more goodness into my diet for sure x

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About The Author

Dr. Elise Ho

Dr. Elise Ho

Dr. Elise Ho is a Holistic Health & Life Coach with a special interest in emotional health, life alignment, and energy flow.

Elise will partner with you to align your mindset, your energy, your home and your career so that you can live your life's desire with freedom and love.

Elise offers 30 years of experience and multiple certifications and degrees including a Ph.D. in Natural Health and a doctoral degree in Naturopathic Psychology.