Best Vitamins and Minerals for Clear & Glowy Skin

by Maria Konou

Everyone dreams of clear, acne-free skin, but in reality, it is not so easy to achieve it. It all starts with your eating habits, lifestyle, and skincare regimen. It is important to find products that work for your skin type and fit your specific needs and desires. A good sleeping schedule is also a lifestyle adjustment that can significantly change the way your skin looks. However, the most important aspects that affect your skin’s overall health and looks are your diet and proper nutrition. Making sure that you are consuming enough beneficial vitamins and minerals makes all the difference in your appearance. That is why in this article we will talk about the best vitamins and minerals for clear and glowy skin.

Everyone wants to have a clear and glowy complexion

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Can vitamins improve skin?

What we put in our bodies is just as important as what we put on our faces when it comes to having a clear complexion. Many things might contribute to blemish-prone skin. Some of them include hormones, genetics, and hygiene. However, nutrition and eating habits are factors that we can easily control. Moreover, it is crucial to eat a well-balanced diet rich in skin-nourishing vitamins. Nevertheless, sometimes we still need a little help in the form of supplements. It’s crucial to remember, however, that supplements should always be used in combination with a healthy diet. You should always try to get all those valuable nutrients from food! And, always make sure to check in with your doctor before starting a new supplement.

Nutrition and eating habits are crucial for healthy skin

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Vitamin E, one of the best vitamins for clear skin, has been utilized in dermatology for more than fifty years. This fat-soluble vitamin also acts as an antioxidant, preventing fats from oxidizing in the body. This is extremely important when it comes to your skin because sebum oxidation has been linked to the spread of bacteria on your face and acne. By absorbing the sun’s harmful UV light, vitamin E also protects your skin from the different damaging effects caused by solar radiation. Moreover, vitamin E keeps the skin smooth and healthy and ensures that vitamin A can work properly on the skin.

Vitamin E is one of the best vitamins to treat hormonal acne and keep your skin glowy

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Best food sources of vitamin E:

  • wheat germ oil
  • sunflower seeds
  • almonds
  • safflower oil
  • hazelnuts
  • almonds
  • avocados
  • tomatoes
  • spinach

A healthy diet is full of vitamin E

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What clears up acne fast?

Two of vitamin A’s most important functions are incredibly beneficial to your skin – your largest organ. Vitamin A not only protects you against the sun’s harmful rays but also aids in the battle against infection and inflammation. Not only that, but it also slows down the aging process. That’s why retinol, a vitamin A derivative, is commonly used in dermatological treatments to keep the skin looking firm, youthful, and acne-free. This nutrient strengthens the protective function of the epidermis and collagen against degradation by connecting to receptors in skin cells. As a result, it promotes skin cell turnover, which aids in the reduction of wrinkles, pimples, and gives you the appearance of brighter skin. Vitamin A also aids in the improvement of various skin conditions such as hyperpigmentation and dry skin by promoting a natural moisture balance.

Vitamin A keeps the skin looking firm, youthful, and acne-free

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Best food sources for vitamin A:

  • sweet potatoes
  • beef liver
  • spinach
  • carrots
  • pumpkin pie
  • goat cheese
  • hard-boiled eggs
  • salmon

You can find vitamin A in many tasty foods

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What is B3 vitamin good for?

One of the best vitamins for clear skin that absolutely needs to be in your skincare routine is Niacinamide (also known as vitamin B3). Vitamin B3 (also called niacin) is an essential nutrient for the health of your skin, as it helps restore cellular energy, repair damaged DNA, and reduce the immunosuppressive effects of sun-induced UV rays.  It’s a must for healthy skin because it’s a really powerful antioxidant and will make a huge difference in your skin by reducing the appearance of fine lines and redness. This vitamin fights off internal and external stressors that can ultimately lead to the deterioration or breakdown of the skin, leading to the appearance of premature signs of aging like discoloration and wrinkles. One note, though, is that you shouldn’t be using vitamin B3 and vitamin C at the same time because they can cause redness if you have sensitive skin. If you like to use them both, just make sure you’re applying them separately!

Vitamin B3 reduces the appearance of fine lines and redness

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Best food sources for vitamin B3:

  • yeast
  • meat
  • milk
  • eggs
  • beans
  • cereal grains
  • salmon
  • tuna
  • avocados
  • mushrooms
  • potatoes

Beans and avocados are a great source of vitamin B3

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Does taking vitamin D help your skin?

Vitamin D is a fat-soluble vitamin that is one of the most important vitamins for our biological function. It not only keeps your bones strong but also plays a vital role in your skin’s health. Researchers found that a vitamin D deficiency is more frequent in patients with acne. A vitamin D deficiency is associated with poor immune function, increased inflammation, and decreased insulin sensitivity. Moreover, this leads to a weak skin barrier dryness, and infections. Increased inflammation can then worsen inflammatory conditions like acne, eczema, and rosacea. Vitamin D has many health benefits, but it can be difficult to find it in food, especially for vegetarians and vegans.

The more water you drink with your vitamins, the better your skin would look and feel

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Best food sources for vitamin D:

  • cod liver oil
  • salmon
  • swordfish
  • tuna fish
  • orange juice fortified with vitamin D
  • dairy and plant milk fortified with vitamin D
  • sardines
  • beef liver
  • egg yolk
  • fortified cereals

Fish products are high in vitamin D

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Which vitamin is good for face glow?

Vitamin C (ascorbic acid) is extremely important for collagen synthesis, or simply put – the process of making collagen. Collagen is a protein found in nearly every part of the human body, particularly our muscles, bones, blood vessels, digestive system, and skin. As we age, we stop producing collagen naturally, which causes our skin to loosen and lose its elasticity. Vitamin C boosts collagen production, treats acne, hyperpigmentation, dark spots, and fine wrinkles on the skin. Vitamin C is one of the most effective ingredients for brightening dull skin, evening out skin tone, hydrating, and reducing acne scars. So, make sure your skincare routine incorporates vitamin C, whether it’s in serums, face masks, or moisturizers — it will make a huge effect on your skin!

Vitamin C makes your skin glowy and hydrated 

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Best food sources for vitamin C:

  • oranges
  • lemons
  • kiwi
  • spinach
  • strawberries
  • yellow bell pepper
  • broccoli
  • cauliflower
  • sprouts
  • capsicum
  • red sweet pepper

Most fruits have a lot of vitamin C

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Is zinc good for the skin?

Zinc is a key mineral that promotes wound healing, reduces inflammation, and protects our skin from UV rays, all of which contribute to good skin. It is also particularly helpful in the treatment of acne and other skin disorders such as eczema. Zinc has been shown to promote the formation of collagen fibers and elastin, which can help to firm skin and speed up the healing process in the body. Both of these qualities help reduce the appearance of wrinkles and other indications of aging. Zinc is a potent antioxidant that can be obtained through your diet, but if you choose to supplement, be cautious about the dosage. Furthermore, zinc can help you achieve a brighter, more even complexion by improving skin tone and reducing hyperpigmentation. Zinc is definitely one of the best vitamins for clear skin that treats acne!

Best food sources for zinc:

  • oysters
  • red meat
  • poultry
  • beans
  • nuts
  • seeds

Nuts and seeds are foods that are high in zinc

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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.