1. Iron
Iron is a crucial nutrient that helps carry oxygen from your lungs to the rest of your body, aids in energy and muscle function, and is important for your immune system and even to help build healthy collagen for beautiful skin. But the best way to get iron is through foods like poultry, fish, meats, and eggs — if you’re vegan, a supplement can help. What you never want to do is overdo how much iron you take. Too much iron can lead to inflammation, which is connected with skin conditions like dermatitis and acne. It can also produce free radicals and oxidative stress, which is damaging to skin cells. And damaged skin cells are, of course, a factor when it comes to premature aging.
Check with your doctor if you believe your iron levels could be low. A medical practitioner should be able to help you figure out the right dosage for you.
2. Vitamin A
Vitamin A is one of those vitamins that is often cited as being important for your skin, whether you’re eating foods that contain it or using retinol creams, which are a derivative of vitamin A. But this vitamin can be found in an abundance of foods like fish, dairy, eggs, leafy greens, butternut squash, and carrots — it should be relatively easy to get enough of this nutrient from your diet without having to supplement.
Too much vitamin A is bad for your liver, and can also do a number on your skin. It can cause skin irritation like redness and peeling, dryness (which can make fine lines and wrinkles more noticeable), and clogged pores and acne.
3. Vitamin C
Vitamin C is one of the most crucial nutrients for your skin. For starters, it is essential in collagen synthesis, which provides structure and elasticity to skin. It’s also a powerful antioxidant that fights skin-cell-damaging free radicals and it helps reduce inflammation, maintain moisture levels for smooth, supple skin, and brighten the complexion.
You can get vitamin C from a number of food sources such as citrus fruits, leafy greens, and tomatoes. A vitamin C deficiency is rare, but talk to your doctor if you are wondering whether supplementation can help you.