Our bodies require a complex combination of vitamins and minerals to keep systems running smoothly. Some vitamins—particularly ones that contain powerful antioxidants—can even assist in maintaining healthy skin, encouraging an even tone by helping to prevent certain skin conditions, like dark spots and discoloration.
By pairing vitamin-rich skincare products with a diet rich in the same skin-saving nutrients, you can give your skin a beneficial boost from the inside out.
Curious to learn which vitamins best promote a bright and even complexion? Keep reading to discover our top five vitamins for preventing and treating dark spots, discoloration, and other skin conditions.
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#1 Vitamin A
From thickening skin layers and smoothing lines to promoting suppleness and skin elasticity, Vitamin A is known among skincare experts as a supernutrient for maintaining youthful skin. This is because Vitamin A is found in two different forms—retinoids and carotenoids—both of which play a huge role in our skin’s health [1].
In particular, retinoids can help diminish the appearance of dark spots and discoloration by speeding up cell turnover, encouraging your skin to shed dead skin cells to make room for new, more even dermal layers [2].
Carotenoids play a role in evening skin tone as well. By protecting your skin from the effects of UV radiation, carotenoids can help you prevent dark spots and discoloration due to sun damage, allowing you to maintain a balanced, healthy glow [3].
Vitamin A’s superpowers don’t come unchecked, though—when used topically, it’s best to start slowly to minimize skin discomfort. It’s also recommended you apply a daily moisturizer with SPF when using retinol-based products as they increase your skin’s sensitivity to UV radiation.
Ways To Take Vitamin A
- Beef liver
- Fish
- Sweet potato
- Spinach
- Carrots
- Sweet red peppers
- Eggs
You can also take Vitamin A in supplement form—however, since it’s fat soluble, you’ll receive the best outcome by taking the supplement alongside a meal.
Vitamin A can also be found in a topical skincare product. Proven’s personalized night cream can increase your intake of Vitamin A topically, but take our Skin Health Quiz first to determine if it’s the right ingredient for you.
#2 Vitamin B3
Also known as niacinamide, Vitamin B3 is just one of many B-complex vitamins that benefit our body—and B3, in particular, may be especially beneficial for our skin.
Research has found that niacinamide can work to diminish the appearance of dark spots. In fact, clinical studies have shown significant decreases to hyperpigmentation after 4 weeks of using a sunscreen containing 2% of the compound [5].
But this isn’t the only skin health benefit of this B vitamin. Research has found that Vitamin B3 can also help [6]:
- Reduce the appearance of fine lines and wrinkles
- Protect the skin from UV radiation
- Improve the skin’s surface structure
- Reduce inflammation to prevent acne
Ways To Take Vitamin B
- Red meat
- Chicken
- Fish
- Bananas
- Brown rice
- Beans
- Nuts
As an effective ingredient in skincare products, Vitamin B3 can be found in its biologically active forms: niacinamide or nicotinic acid amide.
#3 Vitamin C
Vitamin C is an antioxidant-packed powerhouse that, alongside a slew of other health benefits, can help brighten your skin to achieve a balanced and youthful glow.
This is due in part to the essential role it plays in your body’s natural collagen production, allowing your skin to maintain suppleness and skin elasticity. However, as mentioned above, Vitamin C is also a powerful antioxidant, meaning that it can protect your skin from the sun’s UV rays [9]. This, in turn, can help prevent dark spots and discoloration due to sun damage.
Fortunately, Vitamin C’s effects on skin discoloration don’t end there. When taken in combination with Vitamin E, Vitamin C has been shown to treat skin discoloration by slowing melanin production [10].
Ways To Take Vitamin C
- Citrus fruits, like oranges, grapefruits, and lemons
- Strawberries
- Kiwi
- Mango
- Leafy greens
- Bell peppers
- Tomatoes
While food sources are generally the best way for your body to absorb essential nutrients, Vitamin C may be taken as a supplement, as well.
Due to its impact on skin discoloration, you can also find Vitamin C as an ingredient in certain skincare products, like under-eye brightening eye creams or a brightening Vitamin C serum.
#4 Vitamin E
As one of the most powerful, naturally-occurring antioxidants, Vitamin E is known for being an effective skin treatment when it comes to delaying photoaging—a.k.a., wrinkle onset—and reducing inflammation [12]. However, this isn’t Vitamin E’s only skin superpower.
Studies show that when used topically, Vitamin E can also help treat hyperpigmentation and discoloration—especially when paired with Vitamin C—by reducing excess melanin production [13].
Ways To Take Vitamin E
- Almonds
- Avocado
- Asparagus
- Leafy greens, like collards, beet greens, and spinach
- Oils, like sunflower, safflower, and soybean
- Peanuts
- Pumpkin
For nutritional supplementation, Vitamin E is most often taken in capsule or drop form. In skincare, Vitamin E oil can be used as a daily protective moisturizer.
#5 Vitamin K
Essential for strong bones, a healthy heart, and quick wound healing, Vitamin K is also an under-the-radar skin savior—especially when it comes to combating under-eye discoloration and darkness.
In a study that paired Vitamin K with caffeine and emu oil, dark under-eye circles were visibly reduced thanks to the vitamin’s ability to diminish the appearance of blood vessels by strengthening capillary walls [15].
Because of its wound-healing properties, Vitamin K is also useful for treating discolorations caused by burns or other skin traumas [16].
Ways To Take Vitamin K
- Natto (traditional Japanese fermented soybeans)
- Collard greens
- Turnip greens
- Spinach
- Kale
- Broccoli
- Soybeans, edamame, and soybean oil
Most daily multivitamins contain adequate levels of Vitamin K, although it’s nevertheless available as a standalone nutritional supplement. Because of its impact on dark circles, Vitamin K is also commonly found as an effective ingredient in both day and night eye creams.
What Causes Dark Spots And Skin Discoloration?
There’s no single culprit when it comes to dark spots and discoloration. Knowing how and why yours are caused can help you determine the best options for prevention and treatment.
Some of the most common causes of dark spots and discoloration include:
- Sun exposure – Soaking up the sun might do wonders for your mood, but if you’re not taking proper protective steps, like using a daily moisturizer with SPF, you’ll end up damaging your skin through sunburns and photoaging [18].
- Hormones – Altered levels of estrogen and progesterone can have an effect on skin pigmentation as these hormones influence the amount of melanin you produce [19]. In fact, pregnancy or use of birth control pills can cause a skin discoloration called melasma (sometimes referred to as a “pregnancy mask”) which appears as brown patches on various areas of the face [20].
- Inflammation – Some skin trauma can lead to a condition called post-inflammatory hyperpigmentation, which causes your skin to produce extra melanin. Blisters, sores, burns, and acne scars can all lead to this temporary skin discoloration [21]. It may also be important to understand the differences between dark spots vs acne scars to know what you are dealing with and how to treat them as they can be mistaken for each other.
Tips For Preventing Dark Spots And Discoloration
Once you understand what’s causing your dark spots and discoloration, you can work to prevent them with these helpful tips:
- Limit your sun exposure – Don’t be shy when it comes to SPF protection—apply sunscreen liberally and frequently, use a hat to keep the sun off your face, and limit your skin’s time in the sun, especially during the hottest part of the day.
- Be gentle on your skin – Skin care is important, but being gentle on your skin is key. Keep your skin fresh without over-exfoliating by using a soothing facial cleanser that gently removes the day’s makeup, dirt, and grime without leaving the skin red, dry, or raw.
- Embrace the power of antioxidants – Whether it’s eating a healthy diet, taking supplements, or adding certain ingredients to your skincare routine, embracing the protective and regenerative benefits of antioxidants can help keep your skin safe from damaging UV rays, as well as other external stressors that can cause discoloration and dark spots.
- Use the right products – Choosing skincare products suited for your specific lifestyle and skin type will give you an advantage when it comes to the prevention and treatment of skin discoloration. For instance, an oily and sensitive skin type may not be able to handle a skincare product geared for dry skin.
Find The Formula Meant For Your Skin With Proven Skincare
At PROVEN Skincare, our holistic approach to skincare helps target your toughest skin challenges, from discoloration and dark spots to oiliness and acne. By understanding your skin’s unique needs, your lifestyle, and your environment, we can design a personalized skincare routine with products that contain the natural, science-backed ingredients your skin has been craving.
Take our Skin Genome Quiz today to get started.
