We know the essential role of vitamins in our diets, but what about their role in skin care? Because vitamins are known for their antioxidant benefits, they’re also very popular cosmetic ingredients. Here’s the lowdown on five vitamins you’ll find in your beauty products.

vitamin A

On your skin

Also known as retinol, vitamin A has long been revered in the cosmetics industry, says Nancy Labonté, international trainer for skin-care brand IDC Dermo. “It’s undoubtedly the vitamin best known for its effectiveness, supported by clinical studies.” Reducing the appearance of wrinkles and fine lines, evening skin tone, protecting against free radicals, stimulating elastin production, fading pigmentation and treating acne—retinol does it all. No wonder the ingredient is found in so many skin-care formulas.

Does it sound too good to be true? “Vitamin A truly does provide extraordinary results, but it can cause irritation and redness in some skin types,” says Labonté. As well, sun exposure should be avoided when using a product that contains retinol. “That’s why it’s most often found in night creams,” she adds.

In order to minimize skin reactions when you apply creams or serums that contain retinol, start using it gradually. Labonté suggests applying a product with retinol once or twice a week to start, to see how your skin reacts. Then follow up with a rich moisturizing cream to counteract any possible irritation.

On your plate

Orange fruits and vegetables, such as carrots, sweet potatoes and pumpkins, as well as green vegetables, are excellent sources of vitamin A. While consuming these foods is not in itself a makeover, they remain essential in order to preserve the health of several organs, including the skin and the eyes, says Marie-Ève Labonté, assistant professor at the School of Nutrition at Laval University.

vitamin B3

On your skin

Niacinamide is a form of vitamin B3—and it’s gaining more and more attention in skin care. Here’s why: “Niacinamide restores the barrier function of the skin, soothes redness, reduces the appearance of dark spots while giving radiance to the complexion and helps to regulate the production of sebum. Its antiinflammatory properties help reduce acne and accelerate skin healing.” says Nancy Labonté. In addition to all these positives, this form of vitamin B3’s anti-aging and moisturizing capabilities have been widely documented.

According to the IDC Dermo expert, “Vitamin B3 should have become popular a long time ago. It offers as many benefits as other vitamins and is well-tolerated and safe, even for sensitive skin.”

On your plate

In order to have enough vitamin B3 in our diet, we need to consume a variety of sources of protein, whether plant or animal. The other form of vitamin B3, niacin, is what we ingest. “Meat, poultry, fish, milk, eggs, legumes and nuts are among the best sources of niacin,” says Marie-Ève Labonté.

vitamin B5

On your skin

Well known for its restorative effect on the skin, hair and nails, provitamin B5, or panthenol, is also known to fight dehydration. “Vitamin B5 is a little different from other vitamins because it doesn’t offer any anti-wrinkle or anti-aging benefits,” says Nancy Labonté. Applied locally, however, panthenol visibly improves the hydration of the surface layer of the skin. This ingredient is often used in anti-redness care for its healing properties—no wonder it’s found in so many after-sun products!

On your plate

“Vitamin B5 is very common in our food,” says Marie-Ève Labonté. Thus, a balanced plate containing a good source of protein (meat, fish, dairy products) and grains, as well as fruits and vegetables, is a good way to get this vitamin in abundance.

vitamin C

On your skin

Used for decades in skin care, vitamin C is still one of the most popular cosmetic ingredients on the market today because of its tried and tested anti-aging benefits. How does it work? Particularly rich in antioxidants, vitamin C  neutralizes free radicals generated by UV rays, stress and pollution, which can cause premature aging. Beyond its antiwrinkle capabilities, vitamin C illuminates the complexion thanks to its targeted action on melanocytes, the cells responsible for skin pigmentation. “Vitamin C has a brightening effect,” summarizes Nancy Labonté. It reduces pigment spots, evens out the complexion and reveals its radiance, regardless of skin type.

On your plate

According to Marie-Ève Labonté, broccoli and Brussels sprouts, along with other dark green vegetables, are the best sources of vitamin C. Orange fruits and veggies, especially sweet red, yellow and orange peppers, are also full of this nutritional powerhouse.

vitamin E

On your skin

Vitamin E is very nourishing and hydrating and is known as an amazing emollient, says Nancy Labonté. In fact, it’s often found in creams with ultra-rich textures. “Vitamin E also has antioxidant and anti-wrinkle properties, but we know more about its ability to add suppleness to the skin, nourishing  it and reducing redness.” It’s an active ingredient suitable even for the most fragile skin. “Vitamin E also has anti-inflammatory, healing and calming properties, which makes it very good for treating dermatitis or eczema.”

On your plate

Vitamin E deficiencies are rare in industrialized countries, says Marie-Ève Labonté. “This is also the case for all the vitamins mentioned here,” she says. A typical example of a dish full of vitamin E? A salad made with leafy green vegetables, nuts and whole grains, with a dressing that contains sunflower or canola oil.

Quick tips

On your skin

• The use of products containing vitamin A makes skin more sensitive to sunlight. When including a retinol in your routine, apply your sunscreen every morning, rain or shine.
• In beauty products, vitamin C is fragile. Choose vacuum-sealed products in opaque packaging, which will protect the formula from premature oxidation. Another easy trick is to keep your cream in the fridge.

On your plate

• Since vitamin C tends to degrade easily during cooking, it’s beneficial to steam green and orange vegetables for as little time as possible or, even better, to eat them raw.