Do you know the Importance and Benefits of each Vitamin?

Vitamins are substances that the body cannot produce on its own, yet they are essential for specific metabolic processes. There are two main kinds of vitamins: one kind dissolves in water (water soluble), such as vitamin C and vitamin B, and the other kind dissolves in fat (liposoluble), such as vitamins A, D, E and K.

Each one provides a special benefit for the hair, skin, or nails (besides optimizing general health). Learn how they help you, where you can find them, and during which season it is best to consume them in order to maximize their benefits.


It has a renewing and renovating effect on skin cells.

  • This vitamin is necessary to keep the skin soft and healthy. It protects you from sunburn, treats acne, and reduces the appearance of wrinkles.
  • It is found in carrots, broccoli, dark-green leafy vegetables (like spinach and kale), avocados, oranges, tangerines, and melons.
  • Consume it during spring and summer. These are the times of the year when we expose ourselves the most to the sun.

Recommended daily dose: 700 micrograms.


They include: thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and cobalamin. These are naturally occurring within our tissues, and they improve water retention in our skin and hair.

  • These are necessary to: hydrate and soften skin, strengthen hair and maintain its natural color and shine, and help the nails grow strong.
  • It can also be used to treat skin inflammation. If used along with vitamin A, it helps regenerate cells.
  • You can find these vitamins in animal-derived foods, such as meat: dairy, chicken, or fish, as well as in dark-green leafy vegetables, almonds, and avocados.
  • Consume them during spring, so that you can recover the energy lost during winter.

Recommended daily dose for adult men and women:

  • 2.4 mg of vitamin B-12
  • 1.3 mg of vitamin B-6
  • 400 mcg of folic acid
  • 5 mg of pantothenic acid
  • 30 mcg of biotin.

Pregnant and lactating women should consult with their doctor, as they require more of each nutrient.


This vitamin is essential for the production of collagen and elastin in the body. It tones the skin tone and keeps it firm.

  • This vitamin helps fight free radicals, delays the appearance of wrinkles, helps avoid spots, restores the skin’s deep layers, and improves its texture.
  • You can find it in citrus fruits, such as lemons, oranges, and tangerines, as well as in kiwis, strawberries, papayas, parsley, and red pepper.
  • Take advantage of their antioxidant power and consume them during autumn and winter to strengthen your defenses, prepare for the cold weather, and reverse sun damage.

Recommended daily dose: 60 milligrams.


Helps regulate the skin’s antimicrobial defenses. It is crucial to prevent infections and is useful in treating psoriasis or eczema.

  • Necessary to maintain strong bones, increase energy, and be in a positive mood.
  • You can find it inside fatty fish (like salmon or sardines), as well as in oil that comes from fish, eggs, and mushrooms. Some dairy products are fortified with this vitamin.
  • Consume it during spring and summer, as these are the times of the year when we expose ourselves the most to the sun.

Recommended daily dose: 15 micrograms.


Powerful nutrient and antioxidant that protects and repairs the skin.

  • It is necessary to prevent aging caused by free radicals. It is a powerful moisturizer that improves circulation on the scalp, which creates stronger hair.
  • You can find it inside: soybeans, sunflowers, corn, avocados, olive oil, whole seed germs, almonds, papayas, peaches, and tomatoes.
  • Take advantage of its powerful antioxidants and consume it after the summer, to reverse the damage caused by sun exposure.

Recommended daily dose:15 milligrams.


This vitamin is important in promoting effective blood clotting. It has an excellent healing and soothing effect. However, if you are taking anticoagulant treatments, it is better to avoid it.

  • Necessary to strengthen the blood vessels, as it helps with blood clotting. It helps to prevent dark circles and varicose veins on the legs.
  • Found inside: asparagus, basil, spinach, cucumbers, cauliflower, Brussels sprouts, kale, parsley, Swiss chard, and beets.
  • Consume it during spring, as it helps strengthen the body along with vitamin D.

Recommended daily dose: 90 micrograms.

What about Multivitamins?

Consuming many vitamins in a single pill is not the best way. Although it is more practical, the percentage of nutrients absorbed is decreased. It is much better to consume vitamins in 1 to 3 month-cycles and suspend them for the same amount of time you used them. It is ideal to choose two vitamins (at most), and intersperse them throughout the year.