Top 7 Essential Vitamins for Glowing Skin

The secret to glowing skin is here, and it’s free! Discover the best vitamins for glowing skin.

Are you looking for the best vitamins for glowing skin? If yes, then you’ve landed in the right place. 

Your skin is your body’s largest organ; it breathes with you and can even reflect the state of your mental health. It’s a pretty essential and interesting part of your body!

The secret of beautiful, glowing skin isn’t just about what you put on it, but what you put in it as well.

This blog will cover some of the most important vitamins for face glow.

Why are vitamins important for skin?

Your skin can reveal a lot about your inner health, level of hydration, sleep quality, digestion, stress levels, diet, and your rate of cellular aging as it is in constant communication with you.

You just need to pay a little more attention. 

Your skin will tell you loud and clear that it does not appreciate being overfed sugar, refined carbohydrates, alcohol, trans fats, or processed foods. However, it will respond with radiance if you nourish yourself with beauty-boosting antioxidants and the best vitamins, minerals, healthy fats, and probiotics, as these nutrients are all vital for cellular repair and rejuvenation.

If you choose the right vitamins, you can achieve healthy, glowing skin. A well-balanced diet rich in essential minerals and vitamins is the most effective way to use nutrition to one’s advantage.

A diet full of healthy fats — olive oil, fish, nuts, and seeds, to name a few, can help keep your skin healthy, pliable, and capable of retaining moisture. Brightly colored vegetables and fruits (purple, red, orange, yellow, and green) provide essential vitamins and hundreds of anti-inflammatory and antioxidant phytonutrients.

This could translate to a reduction in:

  • Wrinkles
  • Dark spots
  • Redness
  • Excessive dryness
  • Rough patches

Any changes to your skin occur at the cellular level as well. As a result, providing the cells with the proper vitamins (both internally and topically) is critical for keeping your skin in good condition.

Continue reading to learn about the top seven essential vitamins for glowing skin and how to incorporate these vitamins for glowing skin into your daily diet, along with their recommended daily allowance (RDA) and best food sources.

Which vitamins are good for skin glow?

1. Vitamin A-To Prevent Ageing and Acne

The skin is a major Retinoid-Responsive Tissue, and Vitamin A is also known as Retinol.

This should help you find the relation between the two.

Topical retinoids stimulate collagen production, making them effective at reducing the appearance of fine lines and wrinkles. These can also help to even out skin tone by fading age spots [1]. 

Retinoids also have anti-inflammatory properties that help improve acne symptoms, and since it’s an antioxidant, it prevents sun damage [2,3].

Retinoids and vitamin A serums, which are commonly used in the treatment of acne, eczema, and psoriasis, also aid in the regulation of skin cell sloughing and reducing the occurrence of clogged pores and fine lines.

Retinols stimulate the production of new skin cells, and Isotretinoin, a retinoid drug, is currently the most commonly prescribed agent for acne treatment.

Adequate Intake – for men it is 900 μg (3000 IU) and for women its 700 μg (2333IU) retinol activity equivalents (RAE)/day [4].

Food Sources of Vitamin A

Animal sources include [5]: 

Food Sources Vitamin A/ 100g
Cod liver oil 1,00,000 IU
Beef liver 16,900 IU
Liver sausage 13,636 IU
Egg Yolks, raw 1,442 IU
Cheddar cheese 1,002 IU
King mackerel 727 IU
Chicken 161 IU

Vegetarian/ Plant sources include [5]:

Food Sources Vitamin A/100g
Carrots 16,706 IU
Sweet potatoes 14,187 IU
Butternut squash 10,630 IU
Pumpkin 8,513 IU
Apricot 1,926 IU
Mango 1,082 IU

For Topical Application

Retinol is widely available as an over-the-counter medication, and retinoids are available as both prescription and over-the-counter medications. This is because retinoids are more potent and do not suit all skin types. Retinol and other forms are milder and generally do not cause irritation.

Thus vitamin A is among the top essential vitamins for face glow.

2. Vitamin B3- To Treat Sun Damage and Pigmentation

Vitamin B3, also known as Niacin, is a water-soluble vitamin and a part of the B-vitamins group. Niacin exists in two forms- Niacin (Nicotinic acid) and Niacinamide (Nicotinamide). Both forms perform the functions attributed to niacin.

Nicotinamide aids in the restoration of cellular energy, the repair of damaged DNA, and the reduction of the immunosuppressive effects of UV rays emitted by the sun. It has also been shown to reduce brown spots by preventing the transfer of pigment within the skin [6]

Niacin helps protect skin cells from sun damage, whether used orally or applied as a lotion.

Deficiencies in vitamin B3 commonly manifest on the skin’s surface as rashes or dermatitis, so if you have sensitive or inflamed skin, make sure you’re getting enough of this vitamin on a daily basis.

Recommended Dietary Allowance (RDA) – for men and women is 16 mg and 14 mg respectively [7].

Food Sources

Niacin is found in a variety of foods, especially in animal meats. So, it’s typically easy to get your recommended daily intake from your diet [5]:

Food Source Niacin / 100 g serving
Beef Liver  17.5 mg
Wheat Bran  30 mg
Chicken, skinless, breast  12.1 mg
Chicken Liver  10.9 mg
Lentils  2.6 mg
Avocado  1.9 mg

For Topical Application

Niacinamide is available in various forms in the market, including powder, moisturizer, and cream.

One thing to keep in mind is that niacinamide is water-soluble. As a result, your moisturizer must be water-based. Otherwise, the vitamin will not mix properly and will be useless.

3. Vitamin B5- For Healthy, Firm-Looking Skin.

Vitamin B5, also known as Pantothenic Acid, is a vitamin with moisture-retaining properties. Vitamin B5 strengthens the skin’s barrier functions and prevents moisture loss. 

This moisturizes your skin and reduces the appearance of fine lines and wrinkles [8].

Furthermore, vitamin B5 may help with acne and the signs of aging [9].

When applied topically, Vitamin B5 moisturizes, soothes, and heals both skin and hair.

Adequate Intake– for men and women age 19+ years is 5 mg daily [10].

Food Sources

Pantothenic acid is found in varying amounts in almost all plant and animal-based foods. Some of the rich sources include [5]:

Food Source Niacin / 100 g serving
Beef Liver  9.7 mg
Chicken, Breast 1.5 mg
Avocado, raw 1.5 mg
Mushrooms, white, stir-fried 1.25 mg
Egg, hard-boiled 1.22 mg
Broccoli, boiled 0.7 mg

For Topical Application

There are currently no official recommendations for how much vitamin B-5 to take to treat acne.

It’s always a good idea to consult with a doctor or a dermatologist to figure out the best way to treat your skin conditions.

4. Get your Glow On – With Vitamin C

The skin benefits of vitamin C (ascorbic acid) are well known. It is essential for collagen synthesis, wound healing, and maintaining healthy skin. 

It also protects your skin from free radical damage, overexposure to the sun, and sun damage and is an essential vitamin for glowing skin.

Vitamin C is a precursor to collagen, a protein that strengthens our bodies and makes our skin look younger. Our bodies naturally diminish collagen production as we age, resulting in wrinkles and droopy skin.

Vitamin C boosts collagen formation, making our skin look plumper, tighter, and smoother.

Its skincare products are highly effective at fighting free radicals that cause premature aging, reducing inflammation, and preventing acne. It also reduces skin inflammation, redness, dark spots, age spots, and hyperpigmentation. 

This is accomplished by reducing melanin production, which has been linked to the appearance of dark patches and acne [11].

Vitamin C is generally safe for all skin types, but see your doctor before using a vitamin C serum or supplement if you have sensitive skin or other skin concerns.

Adequate Intake for Vitamin C for an adult man (19+) is 90mg and for adult women (19+) is 75mg [12].

Food sources

Rich sources are fruits and vegetables and daily adequate intake can be met just with consumption of these [5]:

Food Sources Amount of Vitamin C/ 100g
Indian gooseberry 445 mg
Guava 228.3 mg
Thyme 160.1 mg
Kiwi 92.7 mg
Green pepper 80.4 mg
Orange 53.2 mg
Lemon 53 mg
Melon 36.7 mg
Lime 29.1 mg
Spinach 28.1 mg

For Topical Application

If you want to apply vitamin C topically, the best way is to use a cream or moisturizer that contains it. This is an essential ingredient found in serums, night creams, and moisturizers.

If you prefer a more natural approach, make a vitamin C scrub by combining lemon juice with sugar or salt. However, avoid using it regularly and dilute it before applying it to your skin.

Additionally, topical Vitamin C causes skin photosensitivity. Therefore, don’t forget to apply sunscreen if you’re going to be out in the sun.

Precaution – When it comes to sensitive and dry skin, adding citric acid to your skincare routine should not be taken lightly. It can provide a wonderful glow to the face, but if you go a little too heavy-handed and use it too frequently, it can cause stinging, burning, and irritation to the skin.

5. Vitamin D – To Destroy Free Radicals

Vitamin D is essential for skin protection and rejuvenation. It boosts the skin’s immune system and aids in the destruction of free radicals, which can cause premature aging [13].

This is an essential vitamin to remember, especially during the winter. Because vitamin D is primarily obtained through sun exposure, taking a vitamin D supplement may be worthwhile if you live in a colder climate where sun exposure is limited during the winter months. 

Adequate Intake – for men and women aged 19+ years is 600 IU or 15 mcg [14].

Food sources

Only a few foods contain Vitamin D naturally- fish liver oils, egg yolk, etc. Fruits and vegetables don’t contain Vitamin D, so sunshine and fortified foods are the best sources for vegetarians [5].

Food Sources Amount of Vitamin D/100g
Cod Liver Oil 10,000 IU
Sockeye Salmon 526 IU
Egg Yolk 218 IU
Milk, 3.25% fat 51 IU
Cheese, Cheddar 24 IU
Beef, rib steak 19 IU

For Topical Application

If you want to get some Vitamin D for your skin, sunlight is your best bet. However, if you’re stuck indoors due to the current Covid situation, vitamin D-packed skin-care products can help protect against skin damage, reduce puffiness or inflammation, and minimize fine lines and wrinkles.

6. Vitamin E for glowing skin

When applied topically, vitamin E reduces sun damage by absorbing UV rays. It also moisturizes your skin, and thus vitamin E is one of the best vitamins for glowing skin.

Vitamin E is produced naturally by your body through an oil called sebum, which is emitted through the pores of your skin. Sebum, in the proper balance, helps to keep the skin conditioned and prevents dryness. If you have particularly dry skin, vitamin E may be able to compensate for lack of sebum. Vitamin E can also be used to treat skin inflammation [15].

Adequate Intake – for men and women aged 14+ years is 15mg [16].

Food sources

Vitamin E is mainly found in vegetable oils, nuts, seeds and green leafy vegetables [5]:

Food Sources Amount of Vitamin E /100g
Wheat germ oil 141.9 mg
Sunflower oil 39.1 mg
Safflower oil 32.1 mg
Sunflower seeds, dry roasted 26.1 mg
Almonds, dry roasted 24.02 mg
Spinach, boiled 2.9 mg

For Topical Application

Vitamin E capsules are widely available in pharmacies. You can either swallow them whole or extract the liquid (vitamin E oil).

7. Vitamin K- For Dark Spots and Scars That Refuse to Go Away

Some of the most significant advantages of using Vitamin K for and on the skin include removing stretch marks, scars, dark spots, under-eye circles, and spider veins. 

Vitamin K also aids in the healing process of the body and is helpful in the treatment of wounds and bruises. Dermatologists may advise patients to use topical creams containing this vitamin to treat skin problems like swelling and bruising [17].

Adequate Intake– for men and women of 19 years or older is 120 mcg and 90 mcg respectively [18].

Food sources

Vitamin K is abundant in diet and its deficiency through a balanced diet is uncommon [5]:

Food Source Vitamin K / 100 g serving
Kale, cooked 817 mcg
Spinach, raw 483 mcg
Beef liver 106 mcg
Prunes 60 mcg
Egg Yolk 34 mcg
Soybean 33 mcg

For Topical Application

Vitamin K creams are widely available in pharmacies. Typically, doctors prescribe them to patients who have had surgery (to help with bruises) or to those who want to reduce stretch marks. These creams are also used to treat dark circles, spider veins, and other skin problems. Before using them, consult your doctor.

Supplements for good skin health

While the best way to get vitamins for glowing skin in adequate amounts is through a healthy, well-balanced, and diverse diet, it might not be possible all the time. 

Men and women have different nutritional needs. These micronutrient needs vary at each stage of our life too. For example, women have different dietary needs at different stages of life like adolescence, pregnancy, menopause, and old age.

Vitamin supplementation helps close the gap between real life and ideal life, thereby preventing any deficiencies.

If consuming all these different vitamins in proper amounts is hard amidst your busy schedule, you can consider opting for Keevs multivitamin for Men/ Women. 

Keep in mind that, although it is important to get your glow vitamins, it is also essential to check if your multivitamins are tested by a third party, have quality ingredients, and don’t have any harmful additives. 

Wrapping up

Changing your diet and determining which vitamins you are deficient in can make a significant difference in the overall appearance of your skin. Of course, always consult your doctor before making any drastic dietary changes, but for the price of healthy glowing skin, we’d venture to say it’s a discussion worth having.


Q: How can I keep my skin glowing in the lockdown?

A: Make sure you are eating a well-balanced diet and staying hydrated.

Q: What must one eat every day to maintain skin glow? 

A: There are some superfoods for healthy skin that can make the skin glow, such as fatty fish, avocados, walnuts, dark chocolate, and green tea, but a clean healthy diet is a way to go.


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  15. Keen, Mohammad Abid, and Iffat Hassan. “Vitamin E in dermatology.” Indian dermatology online journal vol. 7,4 (2016)
  16. National Institute of Health, Vitamin E Fact Sheet for Health Professionals, (2021)
  17. Ahmadraji, Fatemeh, and Mohammad Ali Shatalebi. “Evaluation of the clinical efficacy and safety of an eye counter pad containing caffeine and vitamin K in emulsified Emu oil base.” Advanced biomedical research vol, 4 10 (2015)
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