I’m a huge fan of taking vitamins on the daily – I’ve definitely noticed a huge improvement when it comes to the health of my hair, nails, skin and overall energy.  Today, I wanted to share a beauty guide on exactly how each vitamin you take helps you achieve a healthy, gorgeous glow.  Ready? Here we go!

the vitamin beauty guide
Vitamin A: Vitamin A is an antioxidant that’s super helpful in the growth and renewal of new skin cells.  You can take it in pill form, or apply it topically – this can boost collagen production and promote skin cell turnover.  Try my egg mask facial and check out 10 other foods you can use on your face!  You’ll also find vitamin A in yummy foods like carrots, spinach, watercress, broccoli, sweet potatoes and melons.

Vitamin B: Found primarily in yeast, eggs and veggies, Vitamin B increases fatty acids in your skin and promotes firmness.

Vitamin B6: Also known as folic acid, this is normally taken as a prenatal vitamin.  However, some women swear that their hair grows longer and faster when they take it, whether or not they are pregnant! Just be careful and do your research first, because it can greatly increase your iron levels.

Vitamin C: Probably the most well known vitamin, Vitamin C is a building block for collagen and gives your skin its structure, tone and elasticity.  My DIY baking soda and orange juice mask would be a great way to apply Vitamin C topically to your face!

Vitamin D: Vitamin D is associated with milk, but it can also be found in egg yolks and salmon.  It is essential for the development of skin cells and helps keep your skin looking supple and healthy. We all know some sun exposure is good for your health, but if you rely only on the sun’s rays for your daily dose of vitamin D, your skin might start suffering from sun damage.  Try it in pill form instead!

Vitamin E: Vitamin E is another antioxidant that helps build and maintain healthy skin tissue.  You can find it in leafy greens, nuts, whole grains and wheat germ.  I like freezing vitamin E and green tea together to give myself a refreshing, brightening ice facial.

Vitamin H: More commonly known at biotin, this b-complex vitamin helps your body metabolize fats and proteins.  Beauty-wise, it is known for promoting healthy hair and nails.  Some people swear that it helps their hair grow faster, but there isn’t hard evidence that supports this unfortunately. There is evidence that it can help prevent dermatitis and hair loss though. You can take it as a supplement or find it in peanut butter, whole grains, eggs and – for those of you adventurous foodies – in liver.

Vitamin K: Vitamin K is essential for blood clotting, but is also a lifesaver when it comes to your skin!  When applied topically, it can help remove spider veins, bruises, scars, stretch marks and burns. Find it in herbs, leafy greens, scallions, broccoli and Brussels sprouts.

Fat: Okay, so I know fat isn’t a vitamin.  I wanted to include it in this list anyway because it gets such a bad rep in the fashion and beauty worlds.  But did you know that fat is an important nutrient for your skin and the health of your whole body? It’s also a necessity when it comes to supple skin and soft, shiny hair.  Unsaturated fats, like the ones found in olive oil and avocado, and omega-3 fats, like the ones found in salmon and some seeds, are the best ones for your body.

Niacin and Riboflavin (B12) are also two amazing vitamins that help your skin, hair and nails stay healthy and strong.


Do you take any vitamins? Which ones do you take?

Let me know in the comments!

Beauty, skincare
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