Which vitamins can boost skin health? Experts break down the A to K

From the hair on our heads to our toenails, vitamins support the health of our entire bodies, inside and out. While each vitamin benefits many bodily functions, they all contribute to skin health in one way or another.

However, with vitamins ranging from A to K – and vitamin B alone having eight different variants – knowing which ones to source from foods or supplements to address concerns can be overwhelming.

While it's always valuable to consult a doctor and dermatologist for personalised advice, it's also useful to know which vitamins can support specific skin concerns.

Here, The National speaks to a range of nutrition and skincare experts to understand vitamins for skin health – at a glance.

Vitamin A – stimulates collagen production

Found in: Red, orange, deep-yellow and some dark-green leafy vegetables, including carrots, sweet potatoes, pumpkin, papaya, Brussels sprouts, spinach and broccoli.

The dermatologist: “Also known as retinol, this superstar ingredient works on multiple levels,” says Dr Aneesh KP, specialist dermatology and cosmetology, Aster Clinic, Bur Dubai.

“Firstly, it acts as a cell communicator, stimulating fibroblasts – the skin's collagen-producing cells. This leads to increased collagen production, resulting in firmer, plumper skin with improved elasticity.

“Secondly, Retinol accelerates the natural process of skin cell turnover and finally, Retinol is a proven fighter against sun damage.”

Dr Aiza Jamil, consultant dermatologist at Healthpoint Abu Dhabi, adds, “Vitamin A is a brilliant all-rounder for skin health, particularly when combined with vitamin C.”

Vitamin B-1 – the skin health all-rounder

Found in: Whole-grain and quinoa, sunflower seeds, cashew nuts, pistachio nuts and enriched-grain products such as bread and rice.

The skincare expert: “Thiamine improves blood circulation, has antioxidant properties, accelerates wound healing and reduces inflammation, playing an important role in maintaining healthy skin,” says Maryia Kalinina, manager of Face Room salon, Marina Gate Dubai.

The dietitian: “Cooking and heating can significantly affect the vitamin content in food, particularly water-soluble vitamins like vitamin C and some B vitamins because water-soluble vitamins are sensitive to heat [ …] They can be leached out into cooking water or degraded by high temperatures,” says Vibha Bajpaiee, clinical dietitian at Aster Clinic, Bur Dubai.

Vitamin B-2 – speeds wound-healing time

Found in: Milk, cheese, yoghurt, almonds and mushrooms.

The dermatologist: “B2 aids in the repair and regeneration of skin cells, helping to heal wounds, cuts and other skin injuries more quickly,” says Dr Jamil.

The skincare expert: “Vitamins can be delivered to the skin through various methods beyond topical application, including internal intake, IV drips or injections, through to in-clinic based technologies such as mesotherapy, ultrasound devices, and microneedling,” says Mona Mirza, CEO and founder of Biolite Dubai.

“Oral supplementation, if needed, is a great maintenance option to support vitamin intake daily. However, absorption varies from brand to brand,” Mirza adds.

Vitamin B-3 – the cellular health booster

Found in: Peanuts, poultry and fish, mushrooms, avocado and sunflower seeds.

The dermatologist: “While they don't directly impact your skin's appearance, B vitamins are essential for overall cellular health,” says Dr Aneesh. “They play a crucial role in various metabolic processes, including energy production and protein synthesis. Deficiencies in certain B vitamins, like B3 (Niacinamide) and B7 (Biotin), have been linked to dry, flaky skin, acne, and hair loss.”

Vitamin B-5 – helps to hydrate and soothe

Found in: Yoghurt, milk, mushrooms, sweet potatoes, avocado, corn and eggs.

The skincare expert: “Vitamin B-5, also known as pantothenic acid, provides hydration and moisturising effects, soothes and heals the skin, enhances the skin barrier, offers anti-ageing properties and aids in cell renewal and improving skin texture,” says Kalinina.

The dietitian: “Gentle simmering or steaming is better than intense boiling or frying,” says Bajpaiee.

“If you do boil vegetables, use the cooking water in soups or gravies to retain the leached vitamins. Cooking food in larger pieces reduces the surface area exposed to heat, which can help retain vitamins,” they advise.

Vitamin B-6 – aids in hormone regulation

Found in: Whole grains, nuts and seeds and fish.

The dermatologist: “Vitamin B6 helps to regulate and balance hormones and so can be crucial for those suffering with hormonal skin issues, while also supporting the creation of healthy new cells,” says Dr Jamil.

Vitamin B-7 – calms skin irritations and diseases

Found in: Eggs, peanuts, sunflower seeds, mushrooms and salmon.

The skincare expert: “Biotin eliminates skin irritation and reduces the effects of acne, dermatitis, eczema, and other skin diseases,” says Kalinina. “It also maintains skin hydration and elasticity, which helps reduce the appearance of wrinkles, and accelerates the formation of collagen and elastin for skin rejuvenation.”

Dr Jamil adds: “For skin specifically, Biotin aids in the production of fatty acids that nourish and hydrate the skin and helps maintain the integrity of the skin barrier.”

Vitamin B-9 – crucial for cell regeneration

Found in: Kidney beans, chickpeas, lentils, Brussels sprouts and spinach.

The dietitian: “Cut vegetables, leafy vegetables and cut fruits should not be soaked in water as water-soluble vitamins tend to get lost,” says Bajpaiee. “The steaming method preserves more water-soluble vitamins compared to boiling, as food is not submerged in water.”

The dermatologist: “Known as folic acid, B-9 supports the production and repair of DNA, which is crucial for the regeneration of skin cells,” says Dr Jamil. “In addition, it aids in the synthesis of collagen, so it is key for skin health.”

Vitamin B-12 – overall skin health booster

Found in: Meat, fish, fortified breakfast cereals and nutritional yeast.

The dietitian: “For busy individuals who might struggle to consume a well-balanced diet every day, it's important to prioritise certain vitamins that play crucial roles in overall health,” says Bajpaiee. “These are harder to get in sufficient quantities, so key vitamins to focus on include vitamins D, A, E, B12, and C.”

“Vitamin B12 is good for overall skin health and hair loss prevention,” adds Tina Chagoury, clinical and functional dietitian at Rite supplements.

Vitamin C – fights free-radicals

Found in: Citrus fruits (including oranges, grapefruits, berries), sweet peppers, tomatoes and broccoli.

The dermatologist: “This antioxidant powerhouse is a must-have in your skincare arsenal as it neutralises free radicals,” says Dr Aneesh. “Vitamin C also stimulates collagen production and inhibits the activity of tyrosinase, an enzyme responsible for melanin production. This can help brighten the complexion and reduce the appearance of hyperpigmentation.”

Dr Jamil adds: “To maximise a vitamin's benefits for your skin, it's important to consider their unique properties and how they interact with your skin throughout the day. In the morning, apply vitamin C, Vitamin B3-rich serums or creams, and Vitamin E, which works in synergy with vitamin C.”

Vitamin D – aids in lowering inflammation

Found in: High-fat fish such as salmon, fortified milk and fortified breakfast cereals.

The dietitian: “Some fat-soluble vitamins such as vitamins A, D, E and K dissolve in fat and tend to accumulate in the body,” says Bajpaiee. “They can also help you avoid potential interactions between supplements and other medications if you're taking any. That's important because some supplements don't play well with certain medicines.”

The skincare expert: “Vitamin D supports skin cell growth and repair and has anti-inflammatory properties that can help with conditions like psoriasis,” says Kalinina.

“It regulates cellular replication cycle which can prevent premature ageing and helps to soothe and repair the skin post-exfoliation.”

Vitamin E – protects against oxidative stress

Found in: Wheat germ, seeds, nuts and peanuts, whole grains and fortified breakfast cereals.

The skincare expert: “I recommend vitamin E as my personal choice,” says Mirza. “A powerful antioxidant, vitamin E acts as armour for your skin, protecting it from oxidative stress and free radical damage. By incorporating vitamin E into your skincare routine, either through diet or supplementation, you provide your skin with the tools it needs to maintain its youthful elasticity.”

Vitamin K – can reduce dark circles

Found in: Brussels sprouts, broccoli and green leafy vegetables.

The dermatologist: “This lesser-known vitamin plays a vital role in blood clotting and wound healing,” says Dr Aneesh. “It also helps regulate proteins involved in blood vessel health, which can be beneficial for minimising the appearance of dark circles and spider veins.”