Vitamins in skin care

2 Heroes for Your Skin

Vitamins are no longer only essential for our bodies through nutrition – they also play a key role in skincare. It’s no surprise that these powerful ingredients are now found in many of the creams and serums in our beauty routines.

A lot has changed in the beauty industry over the past few years. Skincare formulas have become more advanced, more concentrated, and significantly more effective. At the same time, customers are better informed and increasingly demand targeted, high-quality ingredients. Social media plays a dual role here – both as a source of valuable knowledge and as a space full of conflicting information. Many dermatologists share their expertise on platforms like Instagram, while self-proclaimed beauty gurus promote DIY formulas or “miracle” products. It’s easy to lose track in this overwhelming landscape.

This is exactly where I want to bring some clarity. In my view, it’s essential to understand why the right ingredients matter – and most importantly, how they actually work within the skin.

The most important vitamins for the skin are A, B, and C. Dermatologists and skincare enthusiasts like myself often refer to them as the “ABC of skincare.” In this article, however, we will focus specifically on two true skincare heroes: Vitamin A and Vitamin C.

Fat-Soluble and Water-Soluble Vitamins

Vitamins A, D, E, and K are fat-soluble. When consumed in excess orally, they are stored in the body. This can be problematic, as an overdose of Vitamin A, for example, may put strain on the liver. For this reason, fat-soluble vitamins should only be taken in small amounts as dietary supplements. That said, with a balanced diet, it is virtually impossible to overdose.

Vitamin A – which is particularly important for the skin – can be found in many foods such as carrots, spinach, dairy products, egg yolk, tomatoes, red peppers, and broccoli, to name just a few. For optimal absorption, foods like carrots should be consumed with a small amount of fat, such as oil or butter, as beta-carotene can only be properly absorbed this way. This applies to all fat-soluble vitamins.

The B vitamins (B1, B2, B6, niacin, pantothenic acid, biotin, etc.) as well as Vitamin C are water-soluble. Excess amounts are rarely an issue, as they can easily be excreted by the body.

Vitamins C and D form a crucial foundation for the immune system. The skin’s defense cells, as well as the body’s overall immune function, rely on them to perform effectively.

However, a significant deficiency of Vitamin A or C in the skin can rarely be corrected through diet alone, as these vitamins must also be metabolized within the skin itself. This is why the cosmetics industry is increasingly focusing on the use of advanced derivatives in skincare formulations.

Vitamin A – Retinoid

What can retinol do, and what does it actually do for the skin? Quite simply – almost everything!

By now, retinol is everywhere. In drugstores, on TV, on Instagram – it’s being talked about as if it were a newly discovered miracle ingredient. The retinol hype is real. Yet in truth, it is one of the most extensively studied ingredients in skincare and has been used for decades. But do you really know what retinol does?

Vitamin A is nearly unbeatable. Almost everything that defines healthy, radiant skin is the result of an adequate supply of Vitamin A. Of course, it doesn’t do absolutely everything – for example, it is not inherently hydrating. Still, its benefits are remarkable:

Vitamin A Deficiency

…is likely the most widespread deficiency within the skin. Most people are not even aware that they have a chronic lack of Vitamin A. The natural Vitamin A in our skin is highly light-sensitive and is broken down daily by exposure to sunlight. This process accelerates skin aging.

However, it is not only UV radiation that depletes Vitamin A – its levels also decrease naturally with age. This is why topical application becomes increasingly important over time, even when using proper sun protection.

One of the most common skincare concerns for both men and women is sun damage – despite the well-known long-term effects of sun exposure. By supplying the skin with Vitamin A on a daily basis, we can help reduce this deficiency and, importantly, support the skin’s defense against UV-related damage from within.

What Does Vitamin A Do?

Our skin is constantly working to protect itself against free radicals and environmental stressors. Without sufficient Vitamin A, the skin’s protective cells weaken, slowing down the production of essential defense mechanisms.

Many people know Vitamin A in its pure form as retinol, as well as its precursor beta-carotene, which the body uses to synthesize Vitamin A. It stimulates cell renewal and smooths the skin’s surface. In essence, “tired” cells are encouraged to divide more regularly, allowing new, healthy cells to emerge.

The result is skin that appears more resilient, plumper, and revitalized.

A side note: beta-carotene is also one of the most effective internal forms of protection against UV radiation.

The Right Dosage

If you introduce Vitamin A too quickly or in too high a concentration, the skin can easily become overwhelmed. An overdose typically manifests as redness, flaking, and irritation. These symptoms usually subside within a few hours to a few days once the product is paused.

I have seen many such cases – often clients who have started using retinoid products on their own or were prescribed high concentrations by dermatologists. The result is stressed, irritated, and sensitive skin – the exact opposite of what anti-aging should achieve.

I remember one client saying to me:
“I tried Vitamin A before. I developed breakouts, redness, and dryness. My skin was in worse condition after using retinol than it was before.”

In cases like this, the goal is not only to calm and restore the skin but also to rebuild trust in Vitamin A before continuing with a structured skincare plan.

A retinoid reaction typically occurs when the skin is unable to properly process the Vitamin A. In such cases, it is essential to reduce the dosage and, more importantly, switch to a gentler form of retinoid – such as retinyl palmitate – which is better tolerated than pure retinol or even tretinoin.

Starting with a lower concentration allows the skin to gradually adapt and “learn” how to process the ingredient.

The key principle: less is more – especially in the beginning.
Start low and build up slowly.

Types of Vitamin A (from weakest to strongest)

• Beta-Carotene – A plant-derived carotenoid. It is converted most quickly in the skin (within minutes). A single carotenoid molecule can bind a large number of free radicals, which is why it is frequently used in skincare.
• Retinyl Propionate – Very stable with a long shelf life (less irritating than retinyl palmitate).
• Retinyl Palmitate – Forms a protective UV layer in the skin. It is also the form produced by the liver. Around 80% of the natural Vitamin A in the skin exists as retinyl palmitate (less irritating than retinyl acetate).
• Retinyl Acetate – Penetrates the skin faster than retinyl palmitate. This is another form in which the liver processes Vitamin A (less irritating than retinol).
• Retinol – The chemical name of Vitamin A in its smallest and only alcohol-based form. Highly unstable with limited shelf life. When used on its own, it cannot be properly processed by the skin.

Vitamin C

We all know that Vitamin C intake through food is essential for overall health. It strengthens the immune system and plays a vital role in maintaining wellbeing.

However, the skin also depends on Vitamin C and often suffers from deficiency. UV radiation and smoking are among the biggest factors that deplete Vitamin C levels in the skin. Smokers almost always have a Vitamin C deficiency, which is why dull, tired-looking “smoker’s skin” is so common.

Vitamin C is well known for its positive effect on melanin production and functions as a tyrosinase inhibitor. Adequate levels of Vitamin C within the skin help regulate melanin production, boost collagen synthesis, and provide strong antioxidant protection.

Vitamins C and E always work in synergy. Vitamin C plays a crucial role in protecting the lipids of the cell membrane by regenerating fat-soluble Vitamin E after it has acted as an antioxidant, making it active again. Vitamin E protects the cell membrane from free radicals that can damage cells and weaken the immune system.

As a skin-protecting substance, Vitamin E is highly important, but it relies on Vitamin C as its partner. Another advantage of Vitamin C is that once absorbed by the cells, it cannot be easily washed out, allowing it to remain effective for several days.

This also means that dietary intake of Vitamin C cannot be compared to topical application. Overdosing? Not an issue. However, caution is advised when using Vitamin C in acidic formulations (such as peels), as especially blemish-prone skin may react with irritation.

Conclusion

Environmentally induced skin aging is a direct result of UV-related deficiencies in Vitamins A and C. By correcting this imbalance, achieving healthier, more radiant skin becomes significantly easier.

Today, skincare is not only about what we apply externally, but also about how we support the body from within. An adequate intake of Vitamins A and C through nutrition is essential for all cells.

If you are looking to achieve healthier, more vital skin and would like to start using retinoid products, it is best to seek professional advice from a dermatologist or skincare specialist. Ideally, this begins with a skin analysis to assess your skin’s condition and define your goals – followed by what I like to call a “skin training plan.” This includes a personalized treatment and skincare routine tailored specifically to your needs.

Because truly healthy skin requires consistent daily care – and, above all, the right vitamins.

I hope this article has helped you better understand the importance of these few, yet essential vitamins – explained clearly and without unnecessary complexity.