8 vitamins to help you get perfect summer skin

As we age, maintaining that same level of dewy, youthful skin can seem impossible.

Between fluctuating hormone levels, falling collagen levels, oxidative stress and the summer sun, your skin could probably use some help repairing itself these days. I know mine surely could…

That’s where these eight skin-supporting and skin-saving vitamins come in.

With the right nutrition and a little supplementing, you can recapture your youthful glow and maintain beautiful, healthy skin for life.

Here’s how to get started…

#1 – Vitamin D

You may not have seen that one coming but the sunshine vitamin is good for absolutely every part of your body, including your skin. That’s because vitamin D is actually a hormone and your skin is super sensitive to hormones.

You’ve probably experienced this phenomenon before when your hormones aren’t balanced and you end up with dry skin and blemishes.

But vitamin D also affords photoprotective properties to your skin, meaning it can help shield skin cells from DNA damage and reduce erythema, reddening of the skin resulting from ultraviolet exposure.

Foods rich in the vitamin include egg yolks, cheese and fish like tuna and mackerel.

Related: 8 things you didn’t know vitamin D does

#2 – Vitamin C

Yup, it’s an alphabet soup when it comes to the vitamins and we’re on to vitamin C. You see, this nutrient is vital for your skin when it comes to repairing the damage of time and erasing years off your face because it helps to brighten your complexion and stop the damage caused by U.V. rays.

It also is responsible for forming the collagen that keeps your skin firm and younger-looking and helps maintain healthy blood vessels that flush your cheeks with the glow you want.

Good sources of vitamin C are guava, red and green peppers, strawberries and kiwis.

Related: The triple miracle of vitamin C

#3 – Vitamin E

Another damage-reverser, vitamin E is an antioxidant that counters the free radicals that can destroy the collagen in your skin and leave you sagging and wrinkled.

Foods rich in vitamin E are wheat-germ oil, sunflower seeds, almonds and hazelnuts.

Related: How to get the “right” vitamin E

#4 – Fish Oil

The omega-3 fatty acids are one the best things you can possibly take for your skin. That’s because they help nourish your skin and keep it plump and youthful, which can also help to reduce wrinkles.

Good sources of fish oil include cold water, fatty fish like salmon, sardines, mackerel and tuna.

Related: The fatty nutrient that takes years off your face

#5 – Biotin

Did you know that if you’re not getting enough biotin (a B vitamin) in your diet it could be the reason behind the dry, flaky patches of eczema on your skin?

Be sure to eat biotin-rich foods like cauliflower, avocadoes, mushrooms, eggs, salmon and sweet potatoes.

#6 – Pantothenic Acid

Also known as vitamin B5 or panthenol, this one will rehydrate your skin in a flash.

That’s because B5 actually prevents water loss from your skin.

You can find vitamin B5 in foods like mushrooms, eggs, beef, chicken and turkey.

Related: Seniors beware, they’re coming for your supplements

#7 – Niacin

Niacin is also called vitamin B3 and the reason you want it in your life is for its skin brightening effects and the fact that’s it’s been scientifically proven to significantly improve the appearance of aged skin.

The highest sources of niacin for your diet can be found in turkey, chicken breast, peanuts, tuna and green peas.

Related: The B vitamin that erases skin cancer

#8 – Vitamin K

You know those dark circles under your eyes? Or, those spider veins?

Well, that’s where vitamin K comes in.

You see, vitamin K helps with the blood vessel problems that cause these issues.

The best foods for getting your vitamin K fix are kale, broccoli, Brussel sprouts, spinach and asparagus.

Editor’s note: You don’t have to jump on board the latest health or weight loss fad to have the body and lifestyle you want. It’s much easier than you can imagine. And you can be on your way today with The Part-Time Health Nut, your guide to attaining your best health ever without extreme diets, dangerous pills or brutal workouts. Click here for a preview!


  1. Vitamin D — You and Your Hormones
  2. Vitamin D and Skin Health — Linus Pauling Institute | Oregon State University
  3. The Roles of Vitamin C in Skin HealthNutrients
  4. Oxidative damage to collagenExperientia Supplementum
  5. The Truth About Hair, Skin, and Nail SupplementsConsumer Reports
  6. Topical use of dexpanthenol in skin disordersAmerican Journal of Clinical Dermatology
  7. Niacinamide: A B vitamin that improves aging facial skin appearanceDermatologic Surgery


Dr. Adria Schmedthorst

By Dr. Adria Schmedthorst

Dr. Adria Schmedthorst is a board-certified Doctor of Chiropractic, with more than 20 years of experience. She has dedicated herself to helping others enjoy life at every age through the use of alternative medicine and natural wellness options. Dr. Schmedthorst enjoys sharing her knowledge with the alternative healthcare community, providing solutions for men and women who are ready to take control of their health the natural way.