Vitamin D plays an important role in an even skin tone. Vitamin D is most often made when sunlight is absorbed by your skin. Vitamin D is taken up and transported throughout the body to help create healthy cells. This includes skin cells.

It is recommended to have a daily intake of 180 mg or 600 IU of vitamin D per day to get a beautifully even skin tone. Most prenatal vitamins contain around 120 mg or 400 IU of vitamin D. 

Pregnant women in a study of of the Medical University of South Carolina who took 1,200 mg or 4,000 IU of the vitamin daily in their second and third trimesters showed no evidence of harm, but they had half the rate of pregnancy-related complications as women who took 120 mg or 400 IU of vitamin D every day. And there is no evidence that vitamin D supplementation is toxic during pregnancy, even at levels above 3,000 mg or 10,000 IU.

That means it is safe to give your skin an extra vitamin D boost!

You can increase your vitamin D intake by:

• getting 10 minutes of sun exposure a day
• eating fortified foods, such as breakfast cereals, orange juice, and yogurt
• eating foods that have vitamin D naturally, such as salmon, tuna, and cod
• take vitamin D supplements

Shop online for vitamin D supplements.

Vitamin C is found at high levels in the outer layer of skin as well as the inner layer of skin. Vitamin C is one of the key ingredients found in many antiaging skin care products. Its benefits for skin are vast, including its ability to even out skin tone and diminish the appearance of fine lines and wrinkles. Taking vitamin C orally can enhance the effectiveness of sunscreens applied to your skin for protection from the sun’s harmful UV rays. 

While this powerhouse ingredient is well-known for its skin-brightening benefits, research also shows it can shield skin from the visible impacts of environmental stressors, including free radical damage. 

It is recommended to take 1,000 mg or 3,300 IU of vitamin C per day. During your pregnancy, it is important to get at least 85 mg or 280 IU a day. This is also the amount that most prenatal multivitamins contain.

Due to the prevalence of vitamin C in over-the-counter products, dietary supplements, and foods we eat, deficiency of this nutrient is rare. Because it is not advised to take more than 2,000 mg or 6,700 IU a day, you are safe with your regular daily nutrition and extra prenatal multivitamins.

If you want to make sure your diet contains enough vitamin C check if you regularly eat fruits and vegetables. Those are the best sources of vitamin C. Some good choices include citrus fruits and citrus juice, sweet red peppers, green peppers, kiwifruit, strawberries, cantaloupe, tomatoes, and broccoli.

Shop online for vitamin C supplements.

Vitamin E is a naturally occurring component of healthy skin. It offers significant antioxidant properties to help defend from pollution and other environmental stressors that would otherwise weaken the skin, causing unwanted changes.

Certain forms of vitamin E also help soothe skin. Unfortunately, with time and sun damage, skin’s vitamin E decreases, depleting our natural ability to fight the signs of aging.

Its main function in skin care is to protect against sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. This can help prevent dark spots and wrinkles.

Normally, the body produces vitamin E through sebum, an oily substance emitted though the skin’s pores. In the right balance, sebum helps keep the skin conditioned and prevents dryness. If you have particularly dry skin, vitamin E can possibly help counteract a lack of sebum. Vitamin E also helps in the treatment of skin inflammation.

Most adults need about 15 mg or 170 IU of vitamin E per day. Check if your prenatal vitamins contain at least this amount of vitamin E. You can increase your intake by:

• eating more nuts and seeds, such as almonds, hazelnuts, and sunflower seeds
• taking a prenatal multivitamin or separate vitamin E supplement
• using topical products that contain both vitamin E and vitamin C (this can be more effective in photoprotection than those that contain only one of the two)

Shop online for vitamin E supplements.