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Vitamin A
Supports skin cell turnover and repair.
- Dietary sources
- Sweet potato, Carrot, Spinach, Liver, Eggs
- Reference intake
- 700–900 µg RAE/day (adults)
- Low-intake signs
- Dry, rough skin; Slow wound healing
Vitamin C
Cofactor for collagen synthesis; antioxidant defence.
- Dietary sources
- Citrus, Bell pepper, Guava, Broccoli, Kiwi
- Reference intake
- 75–90 mg/day (adults)
- Low-intake signs
- Easy bruising; Dull, slow-healing skin
Vitamin E
Lipid-phase antioxidant that protects cell membranes.
- Dietary sources
- Almonds, Sunflower seeds, Avocado, Spinach
- Reference intake
- 15 mg/day (adults)
- Low-intake signs
- Dry skin; Increased sensitivity to UV
Vitamin D
Modulates skin immunity and barrier function.
- Dietary sources
- Sunlight, Oily fish, Fortified dairy, Egg yolks
- Reference intake
- 600–800 IU/day (varies by region)
- Low-intake signs
- Associated with flare-ups in inflammatory skin conditions
Zinc
Supports wound healing and regulates inflammation.
- Dietary sources
- Oysters, Beef, Pumpkin seeds, Chickpeas
- Reference intake
- 8–11 mg/day (adults)
- Low-intake signs
- Slow healing; Acne-like eruptions
Omega-3 Fatty Acids
Anti-inflammatory support for barrier lipids.
- Dietary sources
- Salmon, Sardines, Walnuts, Flaxseed
- Reference intake
- 250–500 mg EPA+DHA/day
- Low-intake signs
- Dry, inflamed skin
Biotin (B7)
Involved in fatty-acid metabolism for skin and hair.
- Dietary sources
- Eggs, Nuts, Whole grains, Legumes
- Reference intake
- 30 µg/day (adults)
- Low-intake signs
- Rare — deficiency can cause scaly dermatitis
Selenium
Antioxidant enzyme cofactor.
- Dietary sources
- Brazil nuts, Tuna, Eggs, Sunflower seeds
- Reference intake
- 55 µg/day (adults)
- Low-intake signs
- Rare; linked to poor antioxidant defence
Food-first is safest. Talk to a professional before supplementing.
Food-first is safest. Talk to a professional before supplementing.
General skin-care information only — not a substitute for professional dermatological advice.