Studies show that the vitamins C, E, A, K, and B can all help improve skin health and appearance.
Vitamin C: Which I have talked about before, works by reducing the damage caused by free radicals, a byproduct of sunlight, smoke, and pollution. Free radicals eat away at collagen and elastin, the fibers that support skin structure. This causes wrinkles and other signs of aging.Your diet should include plenty of vitamin-C rich foods (citrus and vegetables, among others.) You can also take vitamin C supplements internally, up to 500 to 1,000 milligrams per day.
Try a topical vitamin C cream or serum to encourage collagen production. Try using formulation that contains the L-ascorbic acid form of vitamin C which is the only one that can penetrate skin layers and do the job.
Vitamin E: Research has showed that taking 400 units of vitamin E internally everyday can reduce the risk of sun damage to cells as well as reduce the production of cancer-causing cells. Vitamin E can also help reduce wrinkles and make your skin appear and feel smoother.
Used topically in a cream, lotion, or serum form, vitamin E can help soothe dry, rough skin. When combined with vitamin C in a lotion, it's highly protective against sun damage.
Vitamin A: Topical vitamin A is the form that makes a real difference in your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and other benefits from using this nutrient. The prescription treatment is called Retin A, and it's used primarily as a treatment for acne. The less potent, over-the-counter formulations are sold as retinols and used as anti-aging treatments.
Vitamin B Complex: When it comes to the skin, the most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. This nutrient is in many foods, including bananas, eggs, oatmeal, and rice. Niacin, a specific B vitamin, helps skin retain moisture, so your complexion looks more plump and younger looking in as little as six days. It also has anti-inflammatory properties to soothe dry, irritated skin. In higher concentrations it can work as a lightening agent to even out blotchy skin tone.
Vitamin K: Won't do much for your skin from the inside, but studies show topical vitamin K does work well to reduce under eye circles as well as bruises. When combined with vitamin A in a cream or serum, vitamin K can be even more effective for dark circles.
*I am not a Physician. Always check with your personal Physician before taking any internal supplements.