{"id":20661,"date":"2020-08-24T18:51:37","date_gmt":"2020-08-24T18:51:37","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=20661"},"modified":"2022-04-06T02:51:41","modified_gmt":"2022-04-06T02:51:41","slug":"best-vitamins-for-glowing-skin","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-vitamins-for-glowing-skin\/","title":{"rendered":"An RD&#8217;s Guide to the Best Vitamins for Glowing Skin"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/jessica-kelley\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jessica Bippen, MS, RD<\/a>, shares six of the <a href=\"https:\/\/www.humnutrition.com\/blog\/best-vitamins-to-take-daily\/\">best vitamins<\/a> and minerals for radiant and glowing skin.<\/em>\n\nWhen it comes to healthy, glowing skin, topical treatments can only get you so far. After all, unlocking the full potential of your skin\u2014and health!\u2014depends upon what you put <em>into<\/em> your body.\n\nKeep reading to learn about the benefits of vitamins for your skin, plus which nutrients can help you put your best face forward.\n<h2>How Vitamins Can Benefit Your Skin<\/h2>\nFocusing on specific nutrients your skin needs can help:\n<ul>\n \t<li>clear up persistent breakouts<\/li>\n \t<li>lock in moisture to <a href=\"https:\/\/www.humnutrition.com\/blog\/hyaluronic-acid-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">combat dry, dull skin<\/a><\/li>\n \t<li>increase elasticity and firmness<\/li>\n \t<li>minimize the appearance of fine lines and wrinkles<\/li>\n<\/ul>\nThe foundation for healthy skin begins on a cellular level by nourishing your body with the proper nutrients. Simply incorporate nutrient-dense foods and\/or <a href=\"https:\/\/www.humnutrition.com\/blog\/what-vitamins-and-supplements-should-i-take\/\">supplements<\/a> to combat your unique skin concerns and support an even, fresh skin tone.\n\n<img data-dominant-color=\"7b6d61\" data-has-transparency=\"false\" style=\"--dominant-color: #7b6d61;\" decoding=\"async\" class=\"size-full wp-image-20672 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/08\/Vitamins-to-Make-Skin-Glow-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman outdoors with beautiful skin after taking the best vitamins to make skin glow\" width=\"770\" height=\"513\">\n<h2>The 6 Best Vitamins for Glowing Skin<\/h2>\nIf you\u2019re depleted of vitamins like B, C, E, and omega-3s\u2014plus minerals like <a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\">zinc<\/a> and selenium\u2014your skin can lack clarity, radiance, and shine.\n\nHere&#8217;s how and why they&#8217;re among the best vitamins for glowing skin and a clear complexion.\n<h3>1. B vitamins<\/h3>\nSeveral B vitamins play a role in skin health, especially with <a href=\"https:\/\/www.humnutrition.com\/blog\/meal-plan-for-skin-repair\/\" target=\"_blank\" rel=\"noopener noreferrer\">promoting healthy cell turnover<\/a> and reducing breakouts. These water-soluble vitamins include:\n<ul>\n \t<li>thiamine (B1)<\/li>\n \t<li>riboflavin (B2)<\/li>\n \t<li>niacin (B3)<\/li>\n \t<li>pantothenic acid (B5)<\/li>\n \t<li>pyridoxine (B6)<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/biotin\/\" target=\"_blank\" rel=\"noopener noreferrer\">biotin (B7)<\/a><\/li>\n \t<li>folate (B9, also known as folic acid)<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\" target=\"_blank\" rel=\"noopener noreferrer\">cobalamin (B12)<\/a><\/li>\n<\/ul>\nWhile all B vitamins play unique roles in the body, most of them contribute in some way to the production of skin cells.\n\nFor instance, B6 and biotin <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16179747\/\" target=\"_blank\" rel=\"noopener noreferrer\">support healthy collagen production<\/a>. Collagen helps maintain the skin\u2019s elasticity and firmness, reducing the appearance of fine lines and wrinkles that come with our natural aging process. Further, vitamin B5 may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4065280\/\" target=\"_blank\" rel=\"noopener noreferrer\">help with breakouts and signs of aging<\/a>.\n\nB vitamins are water-soluble vitamins, meaning they dissolve in water. When the body has an excess of these vitamins, they\u2019re excreted through urination. That\u2019s why it\u2019s especially important to regularly consume B vitamins from vitamin B-rich foods or supplements.\n\nFoods that contain B vitamins include grains, legumes, nuts, eggs, meat. You can also find B vitamins in veggies such as carrots, spinach, and peas.\n\nThat being said, <a href=\"https:\/\/www.humnutrition.com\/blog\/reasons-to-take-supplements\/\" target=\"_blank\" rel=\"noopener noreferrer\">several lifestyle factors<\/a> can contribute to an increased need for B vitamins. If you\u2019re vegan, under constant stress, or consume <a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\">alcohol<\/a> regularly, you may consider taking <a href=\"https:\/\/www.humnutrition.com\/product\/11\/base-control\" target=\"_blank\" rel=\"noopener noreferrer\">Base Control<\/a>, which contains all of the glow-getting B vitamins. Think of it as an insurance policy for your daily vitamins and minerals. Bonus: Your skin will thank you!\n<h3>2. Vitamin C<\/h3>\nVitamin C works overtime as both a vitamin and antioxidant. This unique property allows vitamin C to do wonderful things not only <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-c-immune-system\/\" target=\"_blank\" rel=\"noopener noreferrer\">for immune health<\/a>, but also your skin.\n\nFirst, vitamin C <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4562654\/\" target=\"_blank\" rel=\"noopener noreferrer\">promotes collagen production<\/a>. Yes, we talk about collagen a lot! That\u2019s because collagen is the most abundant <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> in the body, with the majority found in your skin. Collagen gives your skin the structure it needs beneath the surface. Further, maintaining collagen levels helps with skin firmness and elasticity.\n\nAlso, studies recommend increasing vitamin C intake for <a href=\"http:\/\/lpi.oregonstate.edu\/mic\/health-disease\/skin-health\/vitamin-C\" target=\"_blank\" rel=\"noopener noreferrer\">adequate protection against UV light<\/a>. By acting as an antioxidant, vitamin C helps give your skin extra protection and strength from harmful UV rays.\n\nThe foods with the most concentrated sources of vitamin C include guava, alma fruit, red peppers, kiwis, strawberries, and oranges.\n\nAdditionally, you can boost your skincare routine with vitamin C supplements. <a href=\"https:\/\/www.humnutrition.com\/product\/20\/air-patrol\" target=\"_blank\" rel=\"noopener noreferrer\">Air Patrol<\/a> and&nbsp;<a href=\"https:\/\/www.humnutrition.com\/product\/42\/glow-sweet-glow\" target=\"_blank\" rel=\"noopener noreferrer\">Glow Sweet Glow<\/a>&nbsp;can help ensure you\u2019re getting in your daily dose of vitamin C and alma fruit (which isn\u2019t easy to find!).\n\n<img data-dominant-color=\"8b8568\" data-has-transparency=\"false\" style=\"--dominant-color: #8b8568;\" decoding=\"async\" class=\"size-full wp-image-20673 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/08\/Vitamins-for-Glowing-Skin-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Person making a smoothie with spinach, avocado, and grapefruit, some of the top foods with the best vitamins for glowing skin\" width=\"770\" height=\"514\">\n<h3>3. Vitamin E<\/h3>\n<a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-e\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamin E<\/a> is one of the four fat-soluble vitamins. Like vitamin C, it also acts as an antioxidant in the body.\n\nVitamin E supports the skin\u2019s aging process and a healthy, even skin tone. It can absorb the energy from UV light, which damages skin and leads to wrinkles, sagging, and photodamage.\n\nAdditionally, studies show vitamin E may help with skin hydration and faster scar healing. Finally, it also works together with vitamin C to strengthen the cell walls of skin cells.\n\nTo get more vitamin E in your diet, eat more sunflower seeds, pumpkin seeds, almonds, hazelnuts, spinach, avocado, Swiss chard, and mustard greens. You can also healthy dose of vitamin E with HUM\u2019s Glow Sweet Glow and <a href=\"https:\/\/www.humnutrition.com\/product\/1\/red-carpet\" target=\"_blank\" rel=\"noopener noreferrer\">Red Carpet<\/a> supplements.\n<h3>4. Omega Fatty ACids<\/h3>\nTo achieve glowing skin, your skin needs omega-3 fatty acids.\n\nThese types of fats are responsible for the health of the cell membrane, which influences the cell\u2019s ability to hold water for hydrated, soft skin. Omega-3s like EPA and DHA have been shown to create a more even tone and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3543297\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduce the severity of acne<\/a>.\n\nThey\u2019ve also shown the potential to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21569104\/\" target=\"_blank\" rel=\"noopener noreferrer\">protect the skin<\/a> from UV exposure. Harmful UV rays can lead to dryness, redness, wrinkles, and breakouts. For their ability to combat dryness, dullness, and <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a>, it&#8217;s no surprise that omega-3s are among the best nutrients for glowing skin.\n\nFoods rich in omega-3 fatty acids include wild salmon, walnuts, flaxseed, chia seeds, and hemp seeds. However, it can be challenging to get enough omega-3s through diet alone. Supplementing with a <a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" target=\"_blank\" rel=\"noopener noreferrer\">high-quality omega-3 fish<\/a> oil can be beneficial for both your skin and overall health.\n\n<img data-dominant-color=\"c1ba9a\" data-has-transparency=\"false\" style=\"--dominant-color: #c1ba9a;\" decoding=\"async\" class=\"size-full wp-image-20675 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/08\/What-Vitamins-Make-Your-Skin-Glow-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman drinking water infused with fruit and taking the best vitamins for glowing skin\" width=\"770\" height=\"514\">\n<h3>5. Zinc<\/h3>\nThis mineral plays an important role in skin health by preventing cell damage and promoting wound healing.\n\nZinc can also help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3366450\/\" target=\"_blank\" rel=\"noopener noreferrer\">attract and remove blemish-causing toxins<\/a> in the body. Its skin-clearing properties are why it&#8217;s included HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\" target=\"_blank\" rel=\"noopener noreferrer\">Daily Cleanse<\/a>, which helps banish breakouts from within.\n\nFoods high in zinc include oysters, fish, almonds, pumpkin seeds, legumes, and whole grains. If you\u2019re looking for extra support, HUM\u2019s Base Control multivitamin and Daily Cleanse can help ensure you\u2019re getting adequate levels of zinc in your diet.\n\nFun fact: While it\u2019s important to make sure you get enough zinc daily, you can also use this mineral topically to protect against UV rays. In fact, it\u2019s often the main ingredient in <a href=\"https:\/\/www.humnutrition.com\/blog\/chemical-vs-physical-sunscreen\/\" target=\"_blank\" rel=\"noopener noreferrer\">mineral sunscreens<\/a>.\n<h3>6. Selenium<\/h3>\nThs trace mineral often gets overlooked. However, it\u2019s an important skin-supporting element. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2698273\/\" target=\"_blank\" rel=\"noopener noreferrer\">Selenium assists glutathione<\/a>\u2014the body\u2019s main antioxidant\u2014which helps protect the skin, especially from damage caused by UV rays. Selenium also helps maintain skin elasticity to prevent premature aging.\n\nGood sources of selenium include Brazil nuts, seafood, eggs, whole grains, spinach, and cashews. You can also find selenium paired with zinc in Base Control and Daily Cleanse.\n<h2>Final Thoughts<\/h2>\nYour skin will benefit from adhering to a healthy diet, drinking plenty of water, and following a <a href=\"https:\/\/www.humnutrition.com\/blog\/clean-skincare-products\/\" target=\"_blank\" rel=\"noopener noreferrer\">good skincare routine<\/a>. However, you may still need extra support from specific minerals and vitamins to make your skin glow.\n\nAs a final reminder, the best vitamins and minerals for glowing skin include B vitamins, vitamin C, vitamin E, omega fatty acids, zinc, and selenium. By incorporating these nutrients into your diet through food and\/or supplements, you&#8217;ll not only support your overall heath, but also get glowing in the right direction.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/42\/hyaluronic-glow-gummies\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/16cebaf0-7edb-11f0-a056-b3bdb0090cfd.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Hyaluronic Glow Gummies\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t200 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Hyaluronic Glow Gummies<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports hydrated, naturally glowing skin (formerly Glow Sweet Glow)\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$26<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jessica Bippen, MS, RD, shares six of the best vitamins and minerals for radiant and glowing skin. When it comes to healthy, glowing skin, topical treatments can only get you so far. After all, unlocking the full potential of your skin\u2014and health!\u2014depends upon what you put into your body. Keep reading to learn about the [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":20674,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[22042],"tags":[205,167,864,913,29],"coauthors":[22075],"class_list":["post-20661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-supplements","tag-collagen","tag-glowing-skin","tag-omega-3s","tag-vitamin-c","tag-vitamins"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>An RD&#039;s Guide to the Best Vitamins for Glowing Skin | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Wondering what vitamins make your skin glow? A dietitian shares the six best vitamins and minerals for glowing skin and where to find them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/best-vitamins-for-glowing-skin\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"An RD&#039;s Guide to the Best Vitamins for Glowing Skin\" \/>\n<meta property=\"og:description\" content=\"Wondering what vitamins make your skin glow? 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