From the tips of our hair to the ends of our toe nails, vitamins help keep our body in tip top shape. Do you know that there are also vitamins that keep our skin healthy, supple and blemish-free? Some are even proven to work against acne. Here’s a rundown of some of the vitamins known to keep skin glowing and clear.

Vitamin A

Vitamin A is needed to form new skin cells and to keep the skin strong and supple. It is also an anti-acne vitamin: vitamin A not only reduces the size and redness of acne , it also minimizes sebum production which causes acne. People who lack vitamin A tend to have dry, flaky, wrinkled skin. You can get the vitamin from carrots, broccoli, spinach, milk, butter, cheese, egg yolk, and liver.

The B Vitamins

Vitamin B2 or riboflavin works in concert with vitamin A to keep skin strong and supple. Like vitamin A, vitamin B2 deficiency leads to dry, flaky skin. Riboflavin-rich foods include dark green vegetables, milk, meat, and grains.

Vitamin B3 or niacin improves circulation to make skin more healthy and glowing . It also helps repair damaged skin cells. Without it, the skin becomes red and scaly and may develop lesions.  The best sources of niacin are meat, poultry, liver, tuna, salmon and grains.

Vitamin B5 or pantothenic acid has been discovered to be effective in treating acne. It minimizes sebum production while regulating stress, which are both chief triggers of acne breakouts. Vitamin B5 also decreases the size of pores, which makes skin appear smoother. You can get vitamin B5 from whole grains, meat, eggs and legumes.

Vitamin B6 (pyridozine) is also known to help reduce the appearance of acne. It is a vitamin known to regulate the body’s use of proteins and fats, and may have a role in sebum production. Vitamin B6 deficiency leads to skin disorders and blemishes. It can be gotten from whole grains, green beans, bananas, and liver.

Biotin, or vitamin B7, is best known as a hair, nail, and skin vitamin . Not getting enough of this vitamin can lead to skin rashes as well as dry, itchy, or dull-looking skin. Food rich in biotin include egg yolk, liver, and legumes.

Vitamin C

Vitamin C is a powerful antioxidant thatprotects the skin from the damaging effects of smoke, pollution, and UV from sunlight. It also helps repair damaged skin and protects skin against infection. Best food sources of vitamin C include citrus fruits like oranges, green leafy vegetables, and tomatoes.

Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant that prevents skin damage and helps repair broken tissue on skin. It also helps the body absorb vitamin A. You can get vitamin E from seeds, green leafy vegetables and liver .

There you have it, your alphabet of skin vitamins. You can get these vitamins from the food sources that were described or as tablet or capsule supplements. Always check supplement inserts for the recommended dosages of these vitamins. Remember, even too much of a good thing can be bad for you. For persistent skin problems , it is best to consult your dermatologist.