Essential Vitamins for Beautiful Skin


Okay so we are all aware of that old cliche – "beauty is skin deep" and, as well as being a beautiful person on the inside it relates to the food we choose to eat. Our skin is our mirror to our inner health and there is no better way to care for it than by eating the vitamin-rich foods it requires for optimum vitality. You can also boost your skin's health topically with natural skincare to target specific needs and concerns...

Vitamin A

Vitamin A is an amazing skin healer, it can help reduce the appearance of existing skin damage, including wrinkles, age spots and pigmentation and naturally helps cellular turnover to renew the skin's surface for a smoother and more youthful skin.


Sweet potatoes, squash, carrots, dark leafy greens such as kale, red capsicum, melon, mango, apricots, tuna, mackerel and oysters.


Best applied at night to repair the skin while you sleep. Vitamin A is found in jojoba and argan oils as well as seabuckthorn oil. La Mav Omega-3 Advanced Nightly Repair Creme contains Retinyl Palmitate.

Vitamin C

Vitamin C is a super anti-oxidant sure to protect skin from environmental aggressors. It is also a natural skin brightener which can help reduce the appearance of skin discolouration.


Oranges and citrus fruits, yellow capsicum, tomatoes, strawberries, kiwi fruit, guavas, broccoli and dark leafy greens such as kale and spinach.


Best applied by day to protect the skin from environmental aggressors. The following products are all naturally rich in Vitamin C.

Vitamin E

Vitamin E is one of Mother Nature's most important skin protectors, healers and hydrators. It is prevents and repairs dry, cracked skin, brittle nails and dry hair. It gives skin that super soft and youthful appearance. Foods rich in Vitamin E are good for your immune system and brain.


Spinach, walnuts, almonds, sunflower seeds, prawns, salmon, olive oil, sunflower oil, grapeseed oil, broccoli, tofu, squash and pumpkin.


Best applied at night as it has a heavy consistency. If you have oily or combination skin it may cause breakouts. Tocopherol is the only form of vitamin E recognised by the skin. Argan Oil is a natural source of vitamin E.

Vitamin K

Vitamin K is naturally produced in the liver and is needed for our blood to clot. It helps keeps the dermis healthy and strong and is particularly good for dark circles, redness from rosacea and broken capillaries. It also aids in healing blemishes, bruises and wounds. Studies have also shown healthy vitamin K levels help protect against heart disease and cancer.


Herbs including thyme, basil and parsley, dark leafy greens including kale, chard and broccoli, spring onions, sprouts, asparagus, cabbage, chilli powder, paprika and cayenne pepper, and prunes.


Vanessa Megan's Natures Elixir Oil is a beautiful blend of essential oils including seabuckthorn oil rich in vitamin k; Metta Face Balm and Kosmea Radiance Boost 24/7 also contain seabuckthorn oil. See also: our rosacea skin care page and eye creams recommended for dark circles.

Vitamin B3

Vitamin B3 is a super skin hydrator sure to quench thirsty skin and enable the production of the essential fatty acids required to produce collagen for a plump and more youthful appearance. It is great for dry, dehydrated, red and sensitive skin. 


Tuna, mackerel, salmon, swordfish, chicken, turkey, pork, beef, mushrooms, peas, sunflower seeds, avocado and peanut oil.


Sweet almond oil is a natural form of vitamin B, while Vanessa Megan's Marine Collagen Anti-Ageing Night Cream contains goji berry and La Mav's Omega-3 Advanced Nightly Repair Creme contains avocado oil.

Vitamin D 

We naturally get Vitamin D from the sun and it is essential for every cell in our body both inside and out. It keeps skin and organs healthy and our minds happy. Vitamin D deficiency has been linked to depression, heart disease, multiple sclerosis, flu and some cancers. Vitamin D will help reduce acne and boosts your skin's collagen production for firmer, suppler skin, enhances radiance and reduces the appearance of fine lines. Try to get ten minutes of sun a day.


Cod liver oil, salmon, mackerel, sardines, prawns, oysters, tofu, dairy, eggs, mushrooms, fortified soy and fortified cereals.


The sun is the best way to get Vitamin D but if you need a skin boost, Sweet Almond Oil is a lovely natural source.

By Nina Weston


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