Vitamins for Beauty: The Glam Guide

When looking for beauty solutions, we often look to crazy chemicals and even crazier contraptions to solve our problems. It’s so easy to forget that nature has always offered just what we need to look our best! Here is a handy guide to getting glam with Earth’s greatest gifts: vitamins. (Make sure to check with your doctor before starting any vitamin regimen, so you know your current levels and whether you have any allergies to these vitamins.) Vitamins are sometimes eaten and sometimes applied topically (both of which are covered here), but however applied they can make a great addition to your beauty routine!

Vitamin A

What it does: Also known as retinoids, this antioxidant repairs damaged skin by boosting collagen production and cell turnover, reducing wrinkles, smoothing roughness, and fading dark spots. Vitamin A also reduces the overproduction of sebum, which makes it a good defender against acne.

Where to find: You can find Vitamin A in eggs, cheese, milk, poultry, salmon, mangoes, sweet potatoes, carrots, spinach and more. Retinols can be found in over-the-counter creams, while retinoids for topical use require a prescription.

Vitamin B

What it does: From vitamins B1 to B12, the “b” in Vitamin B complex should stand for beauty (though it really stands for Biotin). It makes skin better by increasing fatty acids and the production of ceramides, strengthens its outer barrier, creates firmness, reduces redness, and boosts hydration. Niacin, another term for vitamin B3, increases circulation for hair growth. Biotin also aids in having lush hair, strong nails and fab skin.

Where to find: For a dose of Vitamin B, some of the food you can eat includes sweet potatoes, broccoli, liver, papaya, brewer’s yeast, avocados, lentils, eggs, cheese, and bell peppers.

Vitamin C

What it does: This sunshiny vitamin protects skin against free radicals and toxins that cause wrinkling, protects against skin cancer, and helps ease allergic skin reactions.

Where to find: Although oranges are the first things that come to mind when thinking of Vitamin C, you can also get it from chili peppers, kale, kiwis, bell peppers, strawberries, guavas, and various skin products.

Vitamin E

What it does: Vitamin E is popular for its great skin benefits, including providing moisture, UV defense, neutralization of free radicals, and protection against both sun damage and skin cancer. It's also a winner for hair, creating shine and bounce, and encouraging growth.

Where to find: Outside of skin and hair treatments, vitamin E is in sunflower seeds, spinach, wheat germ oil, almonds, peanut butter, tomatoes, mangoes, avocados and more.

Vitamin K

What it does: This vitamin is nature’s eraser. It helps ease dark eye circles, stretch marks, scars, dark spots, and helps remove spider veins when applied topically.

Where to find: You can find Vitamin K in skin products and green veggies like spinach, kale, scallions, green beans, lettuce, cabbage, and prunes, as well as topical options.