Are you eating your vitamins? No, I’m not talking to you. I know you’re a good girl who’s eating her veggies, RIGHT? I’m talking to your skin. It too needs its own daily fix of vitamins to stay beautiful and young. But, which ones should it eat, and whe I know, it can be confusing. That’s why I’ve put together this little guide to vitamins in skincare, so you’ll know which ones are right for you, which ones are just gimmicks, and what to include in your skincare routine:
Vitamin A (Retinoids)
WHAT’S VITAMIN A?
A fat-soluble vitamin that comes in many forms:
- Hydroxypinacolone retinoate
- Retinaldehyde
- Retinol
- Retinyl Palmitate
- Retinyl Retinoate
- Tretinoin (retinoic acid – prescription only)
Basically, if there’s a “retin” in there, it’s a form of vitamin A. FYI, these are all retinoids. Like, retinoid is the umbrella term for all vitamin A derivatives. So when people say “retinol” and “retinoids” like they’re different things, they’re wrong. Retinol IS a retinoid. Tretinoin is a retinoid. They’re all in the same family, just different strengths.
WHAT DOES VITAMIN A DO FOR SKIN?
Vitamin A has plenty of skincare benefits, my beautiful smart friend:
DOES VITAMIN A HAVE ANY SIDE EFFECTS?
Sadly, yes:
- Irritation: If you’ve never used it before, vitamin A can irritate and dry out your skin. Start with a small concentration once or twice a week and build up both frequency and concentration gradually.
- Sun-sensitivity: Retinol makes skin more susceptible to sun damage, so use it only at night.
WHAT FORM OF VITAMIN A SHOULD YOU USE?
Almost all forms of vitamin A (hydroxypinacolone retinoate is the exception here) need to be converted into retinoic acid into the skin. It works like this:
Retinyl palmitate > Retinol > Retinaldehyde > Retinoic acid
Usually, the further away a form of Vitamin A is from retinoic acid, the less effective it is. So, I’d go with retinyl palmitate only if I had super sensitive skin. Think of it like your skin doing homework. every conversion is another assignment. The more assignments, the more tired your skin gets, the less gets done. Tretinoin is already the final form so it works fast and hard but can also wreck your face if you’re not careful.
If you’re new to retinoids start with regular retinol. Not retinyl palmitate – that’s so weak it’s basically pointless unless your skin freaks out if a breeze touches it. Retinol is strong enough to do stuff but gentle enough you won’t cry. So, to recap:
- Hydroxypinacolone retinoate: no conversion needed!
- Retinaldehyde: 1 step
- Retinol: 2 steps
- Retinyl Palmitate: 3 steps
- Retinyl Retinoate: 1 step
WHO SHOULD USE VITAMIN A?
- Anyone who’s serious about antiaging
- Anyone with oily and acne-prone skin (unless you’re on benzoyl peroxide)
WHO SHOULD NOT USE VITAMIN A?
- Anyone who’s on benzoyl peroxide (Using them together is too harsh)
- Women who are pregnant, trying to conceive or are breastfeeding (studies show it causes birth defects in mice)
- People with very sensitive skin (too irritating for your skin type)
WHAT ARE THE BEST SKINCARE PRODUCTS WITH VITAMIN A?
- The Ordinary Retinol 2% In Squalene: 2% retinol in a moisturising squalane base. Available at Beauty Bay, Sephora, The Ordinary and Ulta
- Paula’s Choice Resist 1% Retinol Booster ($55.00): 1% retinol and plenty of antioxidants. You can use this alone or dilute it with your fave moisturiser to make it gentler on your skin. Available at Cult Beauty, Dermstore, and Paula’s Choice
- Peter Thomas Roth Night Infusion PM ($65.00): 1.5% retinol release gradually over a period of several hours to make it gentler on your skin. Has a moisturising squalane base and its fair share of antioxidants. Available at Beauty Bay, Cult Beauty, Look Fantastic, Peter Thomas Roth, Revolve, and Ulta
Related: Which Strength Of Retinol Do You Really Need?
Struggling to put together a skincare routine that minimises wrinkles, prevents premature aging, and gives your complexion a youthful glow? Download your FREE “Best Anti-Aging Skincare Routine” to get started (it features product recommendations + right application order):
Vitamin B1
WHAT’S VITAMIN B1?
A water-soluble vitamin in the B family. On ingredient lists, it goes by the name Thiamine HCL.
WHAT DOES VITAMIN B1 DO FOR SKIN?
Thiamine helps convert food into energy and plays a major role in nerve functions.
DOES VITAMIN B1 HAVE ANY SIDE EFFECTS?
Well, it’s not dangerous and you don’t want to be without it. That can cause weakness, chronic fatigue and nerve damage. But, it doesn’t do anything when you put it on the skin. So, if you were considering buying that expensive moisturizer because it has vitamin B1, don’t. Your wallet will thank you.
WHO SHOULD USE VITAMIN B1?
- No one (in skincare, obvs – you still need to eat it!)
Vitamin B2
WHAT’S VITAMIN B2?
Vitamin B2 is a micronutrient. You probably know it as riboflavin.
WHAT DOES VITAMIN B2 DO FOR SKIN?
It plays a big role in cellular growth and respiration and helps your body metabolize what you eat.
DOES VITAMIN B2 HAVE ANY SIDE EFFECTS?
Well, this is another vitamin that’s useless when you topically apply it to the skin. Companies put all these B vitamins on the label to make you think you’re getting some magic vitamin cocktail. You’re not. You’re getting played.
WHO SHOULD USE VITAMIN B2?
- No one (again, I’m only talking about skincare, folks!)
Vitamin B3
WHAT’S VITAMIN B3?
It’s the most multi-tasking member of the vitamin B family. Its superhero name is niacinamide. And honestly niacinamide is like that annoyingly perfect person who’s good at everything. You kinda wanna hate it but you can’t cos it actually delivers.
WHAT DOES VITAMIN B3 DO FOR SKIN?
Let me count the ways it helps skin:
- Brightens a dull complexion
- Hydrates skin
- Reduces the appearance of dark spots and wrinkles
- Soothes irritations and rosacea
- Treats acne
DOES VITAMIN B3 HAVE ANY SIDE EFFECTS?
Nope. That’s the best part. It’s totally safe to use. For everyone. Seriously i’ve never met a skin type that hates it. Oily? Loves it. Dry? Loves it. Sensitive? Still loves it. It plays nice with everything – retinol, vitamin C, whatever. It’s the universal donor of skincare. Only thing is some people use way too much and their skin gets confused. like 10% is great but you don’t need it twice a day every day forever. Sometimes less is fine.
WHO SHOULD USE VITAMIN B3?
- Everyone! I don’t say this lightly. But honestly, whatever skin type or skin concern you have, niacinamide will help without making things worse.
WHAT ARE THE BEST SKINCARE PRODUCTS WITH VITAMIN B3?
- Paula’s Choice Resist 10% Niacinamide Booster ($42.00): It shrinks your pores, hydrates your skin, and brightens the complexion. Plus, it’s full of antioxidants (including Vitamin C) to help you keep those pesky premature wrinkles at bay, too. Available at Cult Beauty, Dermstore, Paula’s Choice, Sephora, and SpaceNK
- The Inkey List Niacinamide ($6.99): On top of hydrating niacinamide, it also has hyaluronic acid to add moisture back into the skin and Squalane to strengthen its protective barrier. Plus, it brightens skin and helps prevent wrinkles. Available at Boots, Cult Beauty, The Inkey List
- The Ordinary Niacinamide 10% + Zinc 1% (£5.00): Suitable only for oily skin, it reduces excess oil, helps treat acne, and reduces redness and inflammation. Available at Beauty Bay, Boots, Cult Beauty, Sephora, SpaceNK, The Ordinary, and Ulta
Related: Spotlight On Niacinamide
Vitamin B5
WHAT’S VITAMIN B5?
It’s the alcohol form of vitamin V panthotenic acid. Can you guess its common name? Yep, it’s panthenol. By the way, don’t let the word “alcohol” scare you. Panthenol is the good kind of alcohol.
WHAT DOES VITAMIN B5 DO FOR SKIN?
This is another multitasker, my friend:
- Helps repair skin: Like if you over-exfoliated and your face is raw and screaming, panthenol shows up with a blanket and tea. It’s that friend who takes care of you when you’re a mess.
- Hydrates skin: It’s a humectant which means it grabs water from the air and yeets it into your skin. Holds onto way more water than you’d think.
- Keeps oil production under control
- Soothes skin: This is why it’s in every “calming” product ever. It just works. Not flashy like retinol but super reliable.
DOES VITAMIN B5 HAVE ANY SIDE EFFECTS?
Nope, this one is safe for everyone, too.
WHO SHOULD USE VITAMIN B5?
Everyone, but it’s particularly good for sensitive skin. If your skin gets pissy easily this is your jam. Been in the sun too long? Panthenol. Used too much tretinoin? Panthenol. General redness and anger? Panthenol. It’s basically a hug for your face.
WHAT ARE THE BEST PRODUCTS WITH VITAMIN B5?
- La Roche Posay Cicaplast Baume B5 (£7.50): A moisturising cream for dry skin that protects from environmental aggressors and soothes irritations. Available at Dermstore, Escentual, and Look Fantastic
- Paula’s Choice Hyaluronic Acid Booster ($36.00): A hyaluronic acid serum with ceramides to strengthen the skin’s protective barrier and heal dry skin. Available at Cult Beauty, Dermstore, and SpaceNK.
- The Ordinary Amino Acids + B5 (£5.90): A hydrating serum that strengthen the skin’s barrier and soothes irritations. Available at Asos, Beauty Bay, Cult Beauty
Vitamin C
WHAT’S VITAMIN C?
It’s a water-soluble vitamin that comes in many different forms:
- Ascorbic acid polypeptide
- Ascorbyl glucosamine
- Ascorbyl glucoside
- Ascorbyl palmitate
- Ester-C
- Ethyl ascorbic acid
- L-ascorbic acid (pure form)
- Magnesium ascorbyl phosphate
- Sodium ascorbyl palmitate
- Sodium ascorbyl phosphate
- Tetrahexyldecyl ascorbate
Basically, if it has “ascorb” somewhere in the name, it’s a form of vitamin C. And this is where shit gets confusing as hell. All these forms work differently, feel different, cost different. Some are stable, some fall apart if you breathe on them. Some need low pH, some don’t care. It’s a whole thing.
WHAT DOES VITAMIN C DO FOR SKIN?
It makes your skin look awesome:
- Boosts the production of collagen, which keeps skin firm
- Brightens the complexion
- Fights the free radicals that cause premature aging
- Lightens discolourations
- Prevents UV damage (especially when paired with vitamin E and ferulic acid)
DOES VITAMIN C HAVE ANY SIDE EFFECTS?
A couple:
- Irritation: If your skin is sensitive, vitamin C may irritate it. Usually from L-ascorbic acid which needs to be pH 3 or lower to work. That’s ACIDIC acidic. Like lemon juice level. So yeah some people’s skin is like “absolutely the fuck not” when they try it. If this is you switch to a gentler form like magnesium ascorbyl phosphate or sodium ascorbyl phosphate.
- Sun-sensitivity: It can make skin more susceptible to sun damage, so use it with sunscreen or, better, at night.
Also vitamin C serums oxidize aka turn brown or orange. When that happens chuck it. It’s not gonna hurt you but it’s not helping either. It’s just expensive orange water. Store it somewhere cool and dark, not on your bathroom counter where sun hits it.
WHICH FORM OF VITAMIN C SHOULD YOU USE?
L-ascorbic acid is the most effective. But also the most unstable. That means it won’t stay effective for long. If your skin can handle it and you don’t mind buying new bottles every few months cos it oxidized, go for it. Results are really good.
I’d go with magnesium ascorbyl phosphate because it’s fairly stable, is effective at low doses and fairly gentle. Oily skin? Sodium Ascorbyl Phosphate is the best option for you. It can also help treat acne.
WHO SHOULD USE VITAMIN C?
- Anyone who is serious about antiaging
- People with light discolourations
- Honestly everyone should use it. Even if you’re young. Prevention is way easier than trying to fix damage later. Start vitamin C in your 20s = less aggressive shit needed in your 40s.
WHO SHOULD NOT USE VITAMIN C?
- Be careful with it if you have sensitive skin
WHAT ARE THE BEST SKINCARE PRODUCTS WITH VITAMIN C?
- MaeLove Glow Booster ($27.95): The cheapest Vitamin C serum in this list, it does everything the others do, but it contains a citrus extract that may be irritating for sensitive skin. Available at Maelove.
- Paula’s Choice C15 Booster ($46.75): It’s enriched with Hyaluronic Acid and glycerin to deeply hydrate skin. Available at Cult Beauty, Dermstore, Sephora, and SpaceNK.
- Skinceuticals CE Ferulic ($169.00): The original Vitamin C serum, it costs an arm and a leg, but it works wonders and delivers what it promises. Available at Dermstore and Skinceuticals.
Related: Types Of Vitamin C In Skincare Products
Vitamin D
WHAT’S VITAMIN D?
It’s a fat-soluble vitamin that’s formed in your skin by sunlight. That’s why lots of folks are telling you to skip the sunscreen. Don’t listen to them. You don’t need to get wrinkles (or, worse, skin cancer) to get your vitamin D fix. Just gobble on fortified food or pop a supplement.
WHAT DOES VITAMIN D DO FOR SKIN?
A couple of important things:
DOES VITAMIN D HAVE ANY SIDE EFFECTS?
Nahhh. This is another safe vitamin.
WHO SHOULD USE VITAMIN D?
- People with sensitive skin
- Acne sufferers
WHAT ARE THE BEST SKINCARE PRODUCTS WITH VITAMIN D?
- One Love Organics Vitamin D Moisture Mist ($39.00): A lightweight mist rich in antioxidants and botanical Vitamin D. Available at One Love Organics
- Sanitas Skincare VitaRich Serum ($66.00): An antioxidant serum with every Vitamin you can think of. Available at Sanitas Skincare
Related: Vitamin D: How To Get Your Dose Without Skipping Sunscreen
Vitamin E
WHAT’S VITAMIN E?
It’s a fat-soluble vitamin that comes in many forms:
- D-alpha-tocopherol
- D-alpha-tocopherol acetate
- Dl-alpha tocopherol
- Dl-alpha tocopherol acetate
- Tocopherol
- Tocopheryl acetate
- Tocotrienols
Basically, if “tocopher” is there, you’re dealing with vitamin E. The “d” prefix means vitamin E is derived from a natural source, such as wheat germ; the prefix “dl” means it’s synthetic. Natural vs synthetic actually matters here. Natural (d) is more bioavailable aka your skin can use it better. Synthetic (dl) isn’t useless but it’s not as good. So if you’re choosing between products pick the one with natural.
WHAT DOES VITAMIN E DO FOR SKIN?
Wonders for your skin, baby:
- Moisturizes skin, reducing water loss
- Fights the free radicals that cause premature aging
- Helps protects your skin from UV rays (when paired with vitamin C)
- Helps skincare products last longer
DOES VITAMIN E HAVE ANY SIDE EFFECTS?
Not really. Unless you buy a huge jar because you think it can heal scars. That’ll hurt your wallet cos it ain’t true.
WHO SHOULD USE VITAMIN E?
Everyone. This is a Vitamin that only benefits people and has no real side effects. Plus, when you pair with Vitamin C and ferulic acid, it boosts anti-aging protection too.
WHAT ARE THE BEST SKINCARE PRODUCTS WITH VITAMIN E?
- MaeLove Glow Booster ($27.95): The cheapest Vitamin C serum in this list, it does everything the others do, but it contains a citrus extract that may be irritating for sensitive skin. Available at Maelove.
- Paula’s Choice C15 Booster ($46.75): It’s enriched with Hyaluronic Acid and glycerin to deeply hydrate skin. Available at Cult Beauty, Dermstore, Sephora, and SpaceNK.
- Skinceuticals CE Ferulic ($169.00): The original Vitamin C serum, it costs an arm and a leg, but it works wonders and delivers what it promises. Available at Dermstore and Skinceuticals.
Related: Vitamin E In Cosmetics
Vitamin F
What’S VITAMIN F?
A fake vitamin. So it’s not actually a vitamin but we’re calling it that anyway cos why not make skincare more confusing right? Vitamin F is how you call fatty acids that your body doesn’t create. For example:
- Arachidonic acid
- Linoleic acid
- Linolenic acid
WHAT DOES VITAMIN F DO FOR SKIN?
A few things:
- Hydrates skin
- Helps repair skin’s protective barrier
- Fights the free radicals that cause premature aging
DOES VITAMIN E HAVE ANY SIDE EFFECTS?
Not, really. You can use it safely.
WHO SHOULD USE VITAMIN F?
Everyone can use it, but it’s best suitable for dry skin. If your skin is dehydrated or your barrier is wrecked (from over-exfoliating or whatever) fatty acids help fix that. They’re like… construction workers for your skin barrier.
WHAT ARE THE BEST PRODUCTS WITH VITAMIN F?
- The Ordinary Ascorbyl Tetraisopalmitate Solution 20% In Vitamin F (£14.90): A rich Vitamin C (it contains a derivative) with a moisturising base for dry skin. Available at Asos, Beauty Bay, Cult Beauty and Sephora
Vitamin H
WHAT’S VITAMIN H?
This is tricky. Vitamin H is considered part of the vitamin B family. That’s why it also goes by the name vitamin B7. Confused much? You probably know it under another name: biotin. It’s the water-soluble vitamin produced by the body you’re meant to take for healthy hair and nails. But what does it do for the skin?
WHAT DOES VITAMIN H DO FOR SKIN?
Mmmm. Here’s what I know. It has moisturizing properties. In theory, at least…
DOES VITAMIN H HAVE ANY SIDE EFFECTS?
Well, it’s not dangerous, but… Biotin can’t penetrate the skin, so there’s no point putting it there.
WHO SHOULD USE VITAMIN H?
- No one (I’m only talking about topical application on the skin here, folks). If it doesn’t do anything for your skin, why putting it onto your face, right?
Vitamin K
WHAT’S VITAMIN K?
A fat-soluble vitamin produced in the liver. Its other name is phytonadione.
WHAT DOES VITAMIN K DO FOR SKIN?
It plays a part in the coagulation process. That’s why some folks are suggesting it may help with dark circles. The idea is that dark circles are sometimes caused by broken capillaries or blood pooling. Vitamin K helps with blood clotting so maybe it helps with that? Maybe?
One study confirms that. But, there’s a catch. Vitamin K was used together with retinol and vitamins C and E, so we don’t know how (or even if!) effective it is on its own. So like… we don’t actually know if vitamin K did anything or if it was just the other ingredients doing all the work. Science is inconclusive which is a fancy way of saying “we don’t really know lol”
DOES VITAMIN K HAVE ANY SIDE EFFECTS?
For your wallet, if it doesn’t turn out to be the miracle cure for your dark circles you hoped it to be. Otherwise, nope.
WHO SHOULD USE VITAMIN K?
- Those of you with serious dark circles to treat and enough money not to care if it doesn’t deliver
Do I Need To Use All These Vitamins?
No. Your face doesn’t need a full vitamin alphabet soup to function. Here’s the actual truth: niacinamide (vitamin B3) works for pretty much everyone. Then if you’re worried about aging and your skin isn’t a total drama queen, add retinol (vitamin A) and vitamin C. Those three? That’s it. Everything else is just extra shit you don’t really need.
Vitamin E? You’re already getting it cos it’s in like every vitamin C serum. Vitamin B5 is nice but whatever. Vitamins D and K? Don’t bother. Vitamin F helps if your skin is super dry. And vitamins B1, B2, and H? Total garbage for topical use. Your face literally can’t use them.
So what does a real routine look like? Niacinamide serum. A retinol. Vitamin C if your skin tolerates it. Moisturizer with vitamin E. Done. You don’t need 47 products.
What Order Do I Use Vitamins ?
Morning: wash face, vitamin C serum, then niacinamide (or just use something with both), then moisturizer, then sunscreen. The sunscreen isn’t optional. You skip SPF and you’re basically wasting everything else.
Night: wash face, wait till it’s totally dry, retinol, wait 20 min, then moisturizer with niacinamide or whatever. Don’t use retinol and vitamin C together when you’re starting. They’re both intense. Do them different nights or C in morning, retinol at night.
Can I Mix Vitamins Together?
Some mix fine. Others will fuck up your face:
- Vitamin C + vitamin E: yeah do it. They make each other work better.
- Vitamin C + niacinamide: yeah it’s fine despite that old myth. That study was from like 1963 in a test tube. Your face isn’t a test tube.
- Vitamin C + retinol: not at the same time. Your skin gets pissed. Different nights or C morning, retinol night.
- Retinol + AHAs or BHAs: no way, not when you’re starting retinol. Too much exfoliation. Your skin will freak. Maybe alternate nights after your skin adjusts but careful.
- Retinol + benzoyl peroxide: absolutely not ever. Will destroy your skin barrier.
- Niacinamide + anything: yeah go nuts it’s friends with everyone.
- Vitamin E + anything: same, it’s chill.
So niacinamide and vitamin E are easy. Vitamin C is mostly friendly but timing matters. Retinol is the difficult one that needs careful handling.
Which Vitamin Is Best For My Skin Type?
- Oily and acne-prone: niacinamide for sure. Controls oil without drying you out, calms inflammation. Retinol is great for acne unless you’re using benzoyl peroxide. Vitamin C fades those dark marks pimples leave – the ones that hang around forever after the pimple’s gone.
- Dry: niacinamide helps you hold water. Vitamin B5 is hydrating. Vitamin F (fatty acids) fixes your barrier so you stop losing moisture. Vitamin E locks stuff in. You can use vitamin C and retinol but layer them with thick moisturizers or your face will feel like sandpaper.
- Sensitive: niacinamide and vitamin B5 – gentlest options and they calm irritation. Vitamin E is usually safe. Be careful with vitamin C cos it stings, especially L-ascorbic acid. Retinol… start super low and once a week, or just skip it if your skin freaks every time.
- Combination: niacinamide is perfect cos it balances oil in your T-zone while hydrating dry parts. Vitamin C and retinol work too, just careful around dry spots.
- Aging: retinol is non-negotiable if you care about wrinkles. Only thing with real proof it builds collagen and reverses aging. Add vitamin C for more collagen support. Niacinamide cos it does everything including fine lines. Vitamin E comes in your C serum anyway.
- Normal skin: lucky bastard. Your skin can handle niacinamide, vitamin C, and retinol without drama. Use the good stuff.
The Bottom Line
Vitamin B3’s a must for everyone. So, don’t cheat and get your daily fix. And if you’re serious about anti-aging and your skin isn’t too sensitive, get a healthy dose of vitamins A and C every few days. If you want to, you can sneak in some of the other vitamins, too. The more, the merrier, right?
About Gio
Hi, I’m Gio. I’m a no-nonsense, tell-it-like-it-is skin coach and writer on a mission to help you achieve your best skin day ever – every day. I bust skincare myths and debunk marketing jargon to help you figure out what’s worth the splurge and what’s best left on the shelf – using science, not hype. I also offer skincare consultations to help you create the best skincare routine for your unique needs.
