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Its non-skin benefits are enormous too: it’s essential for good immune function, endothelial protection, cardiac health, blood pressure stabilisation, and cancer prevention.
Vitamin C is one of the safest and most effective supplements you can take. Did you 20% of the population is Vitamin C deficient? If you are stressed, ill, or doing lots of work/travel then boosting your vitamin C will add to your stamina, performance, and immune support.
Vitamin C is a water-soluble vitamin so any excess consumed will be excreted in the urine. Daily consumption of vitamin C in the diet is a must. Foods rich in Vitamin C are kiwis, citrus fruits, grapes, and capsicums. If you can't consume enough Vitamin C then a supplement can help boost levels and ensure that your daily essential intake is being met. Poor Vitamin C levels will result in dry skin, dry hair, easy bruising, poor wound healing and poor collagen function.
I advise a daily intake of up to at least 500mg per day of Vitamin C in supplements (up to 2g). This is above the NRV but remember NRV’s are set as the minimum requirement to prevent disease. They are not set at the optimal level to maintain and promote health which is why it is perfectly safe to consume levels above the NRV. This is not the case for all vitamins but is certainly the case for Vitamin C.
 
VITAMIN D
Vitamin D is one of the most important supplements to take. Basically, if you don’t live near the equator you will not be getting enough. Also known as the sunshine vitamin, Vitamin D aids calcium absorption and helps with skin problems such as psoriasis. It’s also another vitamin that enhances collagen production and skin elasticity.
Vitamin D exists in very few foods and is mainly synthesised in the presence of sunlight. 60% of people in the UK are Vitamin D deficient during the long winter months so a supplement is hugely beneficial. Vitamin D is also cardio-protective, anti-inflammatory and protects against degenerative disease and cancer. Public Health England has advised that all UK-based adults and children take a daily Vitamin D supplement, at least during the winter months (September to April).
Most Doctors nowadays agree that NRV levels of Vitamin D are hopelessly low and suggest supplementing in higher doses e.g 1000 – 4000IU per day. The best time to take Vitamin D is in the morning and the best form to take is D3 because it is the most bioavailable form.
 
VITAMIN E 
Research shows that Vitamin E works, rather like Vitamin C, to reduce the effects of the sun on the skin through its potent antioxidant action. Recent studies have shown that taking 400IU of Vitamin E reduced the risk of sun damage and the production of cancer-causing cells. Foods rich in Vitamin E are avocado, brazil nuts and oily fish.
 
VITAMIN A
Vitamin A works to support growth and bone development, vision, reproduction and the development and maintenance of skin tissue. If your Vitamin A levels are low you will see it in your skin – it will be dry and flaky. Optimising Vitamin A can have a huge benefit on the skin. Vitamin A is <a title="fat" href="/conditions/fat-reduction/" target="_blank" rel="noopener">fat</a>-soluble so can be stored in the body and can accumulate. It is important to not take too much Vitamin A over a long period of time. Take it with meals because it is fat-soluble.
Topical Vitamin A can also be applied to the skin with great benefit. It is often used to treat acne and acne <a title="scarring" href="/conditions/scarring/videos/" target="_blank" rel="noopener">scarring</a> and it is also associated with the reduction of fine <a title="lines and wrinkles" href="/conditions/Lines-and-Wrinkles" target="_blank" rel="noopener">lines and wrinkles</a>. It is the wonder vitamin of dermatology and anti-ageing. It is often found in topical <a title="skincare products" href="/treatment/tretinoin-hydroquinone/" target="_blank" rel="noopener">skincare products</a> by the name of retinol. The strongest form is called Retin A or retinoic acid and is only available on prescription. Topical Vitamin A can make you photosensitive so make sure you use a daily <a title="sunscreen" href="/treatment/sunscreen" target="_blank" rel="noopener">sunscreen</a>.
 
BIOTIN
Biotin (B7) is the single most important Vitamin B for the skin. Biotin forms the basis of skin, nail and hair cells and deficiency (even mild) can cause dermatitis and <a title="hair loss" href="/conditions/Hair-Loss-Baldness-Alopecia/" target="_blank" rel="noopener">hair loss</a>. Bananas, eggs and rice all contain biotin. Biotin is a water-soluble vitamin so it's very difficult to take too much as any excess will be excreted in the urine. I recommend a daily intake of at least 50mcg of Biotin.
 
VITAMIN B COMPLEX
I recommend Vitamin B complexes (the 8 Vitamin B’s) to my patients when they have acne. Vitamin B can help eliminate bacteria in acne and helps to balance out testosterone levels. Vitamin B deficiency can also cause acne so making sure your body receives enough Vitamin B can help prevent and treat acne. Vitamin B’s can also help those with stress-induced breakouts because they help address adrenal gland imbalance.
 
SELENIUM
Selenium is a powerhouse antioxidant that can reduce inflammation and erythema (redness) of the skin by limiting free radical damage. The amount of Selenium in foods is reliant on the soil that plants are grown in and these days this is very variable. Selenium is also a good mineral for acne sufferers to supplement. It is found commonly in meats, wholegrain cereals, garlic, eggs and seafood. 26% of UK men & boys are selenium deficient and 45% of UK women & girls are selenium deficient. Anyone on a strict diet eg. gluten-free or vegan/vegetarian may not get enough selenium. A supplement can easily correct this.
 
ZINC
Zinc is an essential mineral associated with clearer skin and the reduction of acne. Zinc helps the skin by reducing oil production. It is a cofactor for over 300 cellular processes. It encourages skin cell renewal and aids skin healing and repair. There are no body stores of zinc so it needs to be taken daily in the diet or as a supplement. Ideal food sources are oysters, lean meat and poultry. It is an ideal mineral to take as a supplement if you eat meat infrequently or are vegetarian or vegan.

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