Vitamin Intake Calculator for Skin
Here’s a table outlining essential vitamins for skin health, their benefits, recommended intake, and common food sources.
| Vitamin | Benefits for Skin | Recommended Daily Intake | Food Sources |
|---|---|---|---|
| Vitamin A (Retinoids) | – Promotes cell production and turnover – Reduces acne, fine lines, and pigmentation | Men: 900 mcg Women: 700 mcg | Liver, sweet potatoes, carrots, spinach, eggs, dairy |
| Vitamin C (Ascorbic Acid) | – Powerful antioxidant – Boosts collagen production – Protects from UV damage | Men: 90 mg Women: 75 mg | Citrus fruits, strawberries, bell peppers, broccoli |
| Vitamin E | – Antioxidant that protects against free radical damage – Maintains skin moisture and healing | 15 mg | Sunflower seeds, almonds, spinach, avocado |
| Vitamin D | – Helps skin repair and immune defense – May prevent premature aging and infections | 600 IU (15 mcg) | Fatty fish, fortified dairy, egg yolks, sunlight |
| Vitamin K | – Improves skin elasticity – Reduces dark circles and bruising | Men: 120 mcg Women: 90 mcg | Kale, spinach, broccoli, Brussels sprouts |
| Vitamin B3 (Niacinamide) | – Improves skin hydration – Reduces redness, acne, and hyperpigmentation | Men: 16 mg Women: 14 mg | Meat, poultry, fish, peanuts, mushrooms |
| Vitamin B5 (Pantothenic Acid) | – Helps retain skin moisture – Supports wound healing and acne reduction | 5 mg | Avocados, whole grains, eggs, sweet potatoes |
| Vitamin B7 (Biotin) | – Supports healthy hair, skin, and nails – May reduce dermatitis | 30 mcg | Eggs, nuts, seeds, sweet potatoes, spinach |
| Folic Acid (Vitamin B9) | – Aids in skin cell turnover and repair | 400 mcg | Leafy greens, legumes, fortified cereals, beets |
Additional Notes:
- Topical Use: Some vitamins like Vitamin A (retinoids), C, and E are commonly found in topical skincare products for more targeted results.
- Supplements: Always consult with a healthcare professional before starting vitamin supplements to avoid toxicity.
- Hydration & Overall Nutrition: A balanced diet with adequate water intake supports optimal vitamin absorption and skin health.