Vitamins to Improve the Skin's Complexion

There are numerous skin creams, face wash and beauty masks that can externally improve the health and

appearance of the skin on a person's face. Good internal health also is crucial for maintaining bright and youthful skin, according to MedicineNet.com. Certain vitamins offer a simple and effective means of internally improving the health of your skin.

Vitamin C

Vitamin C offers antioxidant protection for the skin. Antioxidants help combat the effect free radicals, molecules produced when the body processes food, or through environmental exposure. Free radicals cause cell damage, and contribute to aging skin and conditions, such as heart disease and strokes, according to information from MedlinePlus. Vitamin C also assists in collagen production, a fibrous protein that, along with elastin, keeps skin smooth and resilient. Adults need about 60 milligrams of vitamin C per day. Foods containing vitamin C are oranges, pineapples, perch and broccoli.

Vitamin B Complex

Vitamin B complex is a combination of several vitamin B supplements, such as biotin, riboflavin and pantothenic acid, that work in conjunction to produce healthy skin. Biotin works with fatty acids, and releases carbohydrates, which benefits skin and hair, indicates Safe Supplements. Riboflavin supports the body by maintaining the function of mucous membranes in the digestive tract, and produces healthy skin, nails and hair. Pantothenic acid contributes to healthy adrenal gland function. A deficiency of this vitamin can cause acne. Vitamin B complex is attainable only as supplement.

Vitamin E

Vitamin E contains antioxidants that reduce sun damage to the skin. Around 400 international units(IU) of this vitamin per day can slow the production of cells that cause cancer. Vitamin E is a popular ingredient in creams and lotions, and is very effective at softening and relieving dry rough skin, based on information from MedicineNet.com. Food sources of vitamin E include blueberries, pumpkins, peaches, eggs and almonds.

Vitamin A

In addition to preventing eye problems and supporting a healthy immune system, vitamin A promotes healthy skin with cell development and growth, notes TeensHealth. When a person is deficient in vitamin A, he may show signs in his skin, such as flaking and dryness. Aside from supplements, eggs, liver, carrots and apricots are good food sources of vitamin A. The daily recommended amount for vitamin A is 10,000 IUs for men, and 8,000 for women.