What Vitamins Does Your Body Need?

The vitamins you need to supplement mainly include fat-soluble vitamins (B vitamins, vitamin C) and water-soluble vitamins (vitamins A, D, E, K). Each vitamin has its own unique functions:
• Vitamin A: Maintains vision, skin, and mucous membrane health
• B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Involved in energy metabolism and nervous system function
• Vitamin C: Antioxidant, boosts immunity, promotes collagen synthesis
• Vitamin D: Promotes calcium absorption and maintains bone health
• Vitamin E: Antioxidant, protects cell membranes
• Vitamin K: Supports blood clotting

We’ve covered each vitamin in detail here: Vitamin Guide: 14 Important Vitamins for Health

Don’t Take Vitamins Randomly! Check What You’re Deficient In

Blindly supplementing vitamins not only wastes money but may also pose health risks. Excess fat-soluble vitamins (A, D, E, K) can accumulate in the body and cause toxicity. The best approach is to observe your body’s signals first, then adjust your diet or supplementation accordingly.

1. Premature Graying of Hair (Not Age-Related)

Possible nutrient shortfalls: Folate (B9), vitamin B6, copper, iron.

Melanin production needs multiple enzymes to work properly. Folate and B6 assist in creating the base materials for pigment. Copper is part of the tyrosinase enzyme, which is involved in coloring. Low iron can reduce oxygen flow to hair follicles, slowing down their cell activity.

2. Dry, Rough, or Bumpy Skin

Often linked to low levels of: Vitamin A and vitamin B2 (riboflavin).

Vitamin A helps skin cells develop correctly; without it, skin may become dry and develop small rough patches. Vitamin B2 aids in tissue repair, so insufficient amounts can impact skin and mucous membrane health.

3. Unusual Hair Loss (When Not Hereditary)

May signal a deficiency in: Lysine and vitamin E.

Lysine is a building block for keratin, the main protein in hair. Vitamin E acts as an antioxidant, supporting scalp circulation and shielding hair follicles from oxidative stress.

4. Frequent Runny Nose, Colds, or Low Immunity

Could point to low: B vitamins (especially B6, B12, folate) and vitamin C.

B vitamins help with energy and immune responses, affecting how well your body makes antibodies and immune cells. Vitamin C strengthens certain immune cells, protects the lining of your respiratory tract, and can ease allergy-like symptoms.

5. Yellowish Patches on Eyelids

Sometimes related to low: Vitamin E.

Research suggests these patches may be tied to how your body handles fats and oxidative stress. Vitamin E, a fat-soluble antioxidant, might help with this balance. Keep in mind, though, these patches can also indicate high cholesterol, so it’s good to get checked by a doctor.

6. Dull, Brittle, or Easily Splitting Hair

Possibly lacking in: Vitamin E.

Hair needs natural oils to stay protected. Without enough vitamin E, scalp oil quality may drop, and hair becomes less able to handle sun exposure and other oxidative damage.

7. Swollen or Bleeding Gums

Often linked to insufficient: Vitamin C and vitamin K.

Vitamin C helps produce collagen, keeping gum tissue strong and less likely to bleed. Vitamin K supports blood clotting, so a shortage can mean gums bleed more easily and take longer to stop.

8. Persistent Bad Breath

May indicate low intake of: B vitamins and vitamin C.

Not getting enough B vitamins can disrupt digestion and encourage oral bacteria overgrowth. Low vitamin C may contribute to gum problems, which can also make bad breath worse.

9. Acne Breakouts, Freckles, or Uneven Skin Tone

Commonly tied to low: Vitamin C.

As an antioxidant, vitamin C helps limit melanin production and can lighten dark spots. It also promotes healing and reduces inflammation, which may help calm acne.

10. Noticeable Eye Bags or Dark Circles

May be associated with low: Vitamin E.

The skin around your eyes is thin, so poor blood flow can lead to pooled blood and discoloration. Vitamin E supports healthy circulation and, through its antioxidant effect, may help reduce pigment buildup.

11. Recurring Acne

Potential deficiencies: Vitamin E and vitamin A.

Vitamin A helps control skin cell turnover and oil production — too little can cause pores to clog. Vitamin E helps soothe inflammation and protects skin from oxidative damage. Note: High-dose vitamin A (such as isotretinoin) requires a prescription — never self-prescribe high amounts due to toxicity risks.

12. Beriberi

Caused by a severe lack of: B vitamins, particularly vitamin B1 (thiamine).

Beriberi symptoms include tiredness, poor appetite, muscle weakness, tingling in hands and feet, and in serious cases, heart issues. Vitamin B1 is key for turning food into energy — without it, nerves and muscles don’t get the fuel they need.

How to Supplement Vitamins?

The safest and most effective way is through a balanced, varied diet. Vitamins in natural foods exist in complex forms, making them easier for the body to absorb and use, with a lower risk of overdose.

We’ve compiled a list of foods rich in various vitamins.

If you come across foods you dislike or are averse to, aside from holding your nose and forcing them down, you can also opt for vitamin supplements.

For those who avoid all meat, fish, eggs, and dairy, a B12 supplement is essential. People who dislike leafy greens may opt for supplements focused on folate (B9), vitamin K, vitamin A (precursors), magnesium, and dietary fiber.

Stanford Chemical Company (SCC) has over 16 years of experience in the production and sales of plant-based chemicals, pharmaceutical intermediates, and related products. Our offerings include hyaluronic acid, herbal extracts, vitamins, food additives, nutraceutical ingredients, and more—over 800 products in total. If you’re interested, feel free to request a quote or learn more.

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Hyaluronic Acid

Hyaluronic acid (HA) is a polysaccharide found in human tissues, especially skin, joints, and eyes. And it is renowned for its exceptional moisturizing ability. HA can absorb and retain up to 1000 times its weight in water. This ability makes it a widely used ingredient in skin care products.

–How HA Benefits the Skin？

Hyaluronic acid has strong moisture absorbing properties, leaving the skin with a deep gloss and gentle elasticity. It can act as a protective layer for the skin, preventing moisture loss and providing balanced skin moisture.

As we age, the amount of hyaluronic acid in our skin decreases, leading to dullness, loss of elasticity and fine lines. Hyaluronic acid supplements can increase skin hydration and elasticity, and reduces fine lines and wrinkles, giving skin a more youthful appearance.

Hyaluronic acid also has excellent repairing and soothing properties. It supports skin cell regeneration and repair, helps damaged skin heal, relieves skin pain caused by dryness or irritation, and reduces inflammation and redness.

Retinol

Retinol is a derivative of vitamin A, widely used in skincare products for its remarkable anti-aging and skin texture-improving abilities.

–How Retinol Works？

Retinol penetrates the dermis and promotes cell renewal. It accelerates the shedding of old dead skin cells and promotes the growth of new healthy cells. This process not only smooths and evens out skin texture, but also helps prevent clogged pores and reduce acne.

Retinol stimulates collagen production. It helps us improve skin elasticity and firmness, and reduce fine lines and wrinkles. In addition, it accelerates the shedding of the stratum corneum (the outermost layer of the skin), revealing fresher and smoother skin underneath.

It also regulates sebaceous gland activity, reduces excess oil secretion, reduces shine, and makes the skin more refreshed. In addition, retinol helps to fade pigmentation, even out skin tone, and solve problems such as sun spots and age spots.

Vitamin C

Vitamin C is a powerful antioxidant widely used in skincare products for its brightening and anti-aging effects.

–How Does Vitamin C Benefit the skin?

Vitamin C effectively inhibits melanin production. This helps to lighten dark spots and hyperpigmentation. The result is a brighter complexion, more even-toned, and radiant skin.

One of the powerful effects of vitamin C is that it neutralizes free radicals. Free radicals are unstable molecules that cause premature aging, wrinkles, and dull skin. This powerful antioxidant also protects the skin from environmental damage, including harmful UV radiation.

In addition, vitamin C plays a vital role in collagen synthesis, which is essential for enhancing skin elasticity and firmness. By boosting collagen production, it helps maintain a youthful and supple appearance of skin, reducing signs of aging and improving overall skin health.

In Conclusion: Combination Is Best

Deciding which is better between hyaluronic acid, retinol, and vitamin C depends on individual skin needs and goals. For intense hydration, hyaluronic acid is unmatched. For anti-aging and wrinkle reduction, retinol is the go-to. For brightening and protection against environmental damage, vitamin C is ideal.

Often, the best results come from a balanced combination of these ingredients, tailored to your specific skincare concerns and routine. Given their different focus areas, can hyaluronic acid, retinol, and vitamin C be used together for skincare?

The answer is that they can be used in combination.

Fig 1. Structures of Hyaluronic Acid, Retinol and Vitamin C

–Hyaluronic Acid with Retinol

Retinol can sometimes cause dryness or irritation, especially when first used. This is where hyaluronic acid comes in. Its moisturizing properties can help alleviate the dryness or sensitivity caused by retinol, making the skin more tolerant. Additionally, hyaluronic acid works on the skin’s surface to provide immediate hydration, while retinol penetrates deeper into the skin to address fine lines, wrinkles, and collagen production. Together, they tackle multiple signs of aging, making the skin smoother and younger-looking.

–Hyaluronic Acid with Vitamin C

The primary benefit of using vitamin C and hyaluronic acid together is their ability to brighten the complexion and improve overall skin tone. Vitamin C helps fade dark spots and pigmentation, making the skin tone more even. Hyaluronic acid hydrates the skin, plumping it up and reducing the appearance of fine lines and wrinkles. Another benefit of this powerful combination is that it can prevent environmental damage. Vitamin C acts as a barrier, neutralizing free radicals and preventing them from damaging the skin. On the other hand, hyaluronic acid forms a barrier on the skin’s surface, locking in moisture and preventing pollutants and toxins from penetrating the skin.

–Retinol with Vitamin C

Vitamin C inhibits melanin production, fading dark spots and pigmentation, making the skin more even-toned and radiant. Retinol promotes the shedding of the stratum corneum, helping to remove aging keratinocytes and making the skin smoother and brighter. Retinol promotes collagen production and cell turnover, reducing fine lines and wrinkles, while vitamin C, through its antioxidant action and collagen synthesis promotion, further enhances skin elasticity and firmness. Using both together can more effectively combat aging.

However, while vitamin C and retinol can be used together, it is best to use them at different times. Use vitamin C in the morning with sunscreen and retinol in the evening. Applying retinol after waiting 10-30 minutes following vitamin C application can help avoid potential irritation.

Stanford Advanced Materials (SCC) is at the forefront of developing hyaluronic acid and herbal extracts. Providing cosmetic-grade HA, Vitamin A, B, C, D, E and other extracts. For more information on these products or specific applications, please feel free to contact us to view our homepage.

Related Articles:

The Role of Vitamins and Hyaluronic Acid in Eye Health

What’s More Effective for Wrinkles: Hyaluronic Acid or Retinol?

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