Vitamin C for healthier skin and natural anti-aging

The appearance of the skin plays a crucial role in how we look, and both aging processes and unhealthy lifestyle habits leave visible marks. However, new research suggests that increasing vitamin C intake through diet or supplementation may have a greater positive effect than topical creams containing vitamin C. The reason is that vitamin C, delivered through the bloodstream, penetrates all layers of the skin, where it boosts collagen production and stimulates the formation of new skin cells. This is demonstrated in a study from the University of Otago in New Zealand, in which participants consumed two vitamin C–rich kiwifruit per day. Other good dietary sources of vitamin C may also be used, or supplements can be taken at higher doses.

Various creams and skincare products nourish the skin from the outside, but evidence suggests that it is even more important to nourish the skin from within, especially through a healthy diet and sufficient hydration. It is also helpful to understand the different functions of the skin’s three layers. The thin outer layer (the epidermis) provides protection and strength, and the production of the brown pigment melanin helps protect against the sun’s rays. The dermis, the middle and thickest layer, gives the skin strength and elasticity. It contains collagen-rich connective tissue, blood vessels, white blood cells, nerve endings, and sweat and sebaceous glands. The subcutis, the deepest layer, consists primarily of fatty tissue that functions as insulation and cushioning.
Several studies have shown that dietary vitamin C has a positive effect on skin health. However, these studies have not measured vitamin C levels in the different skin layers or examined what this means for skin structure and various skin conditions. Researchers at the University of Otago in New Zealand therefore decided to set out to investigate this relationship more closely.

Dietary vitamin C increases skin levels, elasticity, and thickness

In the new study, the scientists followed 24 healthy adults from New Zealand and Germany. The study was conducted as a collaboration between the University of Otago in New Zealand and the SGS Institute Fresenius in Hamburg. Participants were instructed to eat two SunGold kiwifruits per day for eight weeks. Because these kiwifruits are particularly rich in vitamin C, participants got approximately 250 milligrams of vitamin C daily, which is far above the official recommended daily intake.
Before and after the eight-week period, researchers collected skin samples from the participants. They also performed separate analyses of the different skin layers, including functional tests.
The study showed a strong correlation between increased blood levels of vitamin C and increased vitamin concentrations in all three skin layers. This association was even stronger than that observed in other organs, indicating that the skin has a relatively high requirement for vitamin C.
One of the most significant measurable effects was that the participants’ skin became thicker, which is a direct sign of increased collagen production. The researchers also observed faster regeneration of cells in the epidermis.
According to the researchers, this is the first study to demonstrate that vitamin C delivered through the bloodstream penetrates all layers of the skin and thereby improves skin function and health. This positive effect also helps delay wrinkle formation and other visible signs of aging.
It should also be noted that vitamin C functions as a powerful antioxidant that protects the skin from oxidative damage caused by sun exposure, tobacco smoke, and other stress factors. In addition, vitamin C supports the immune system’s ability to protect the skin against local pathogens.
The study was published in the Journal of Investigative Dermatology in 2025.

More vitamin C each day is the key to healthier, more beautiful skin

In addition to kiwifruit, good sources of vitamin C include citrus fruits, berries, red bell peppers, broccoli, and other fruits and vegetables. However, many people consume less than the officially recommended daily amount. Furthermore, aging, smoking, stress, infections, and toxic exposures may increase the body’s need for vitamin C.
According to Professor Vissers, who led the study, a daily intake of around 250 milligrams of vitamin C may be beneficial for skin health.
Because the body cannot store vitamin C, it is important to maintain consistent daily intake in order to keep both blood levels and skin supply optimal.
Ideally, sufficient vitamin C should come from a healthy diet. High-dose vitamin C supplements are also available on the market, and acid-neutral formulations are often recommended to minimize stomach irritation.

The importance of vitamin C for skin health

• Collagen production
• Skin elasticity
• Skin thickness
• Formation of new skin cells
• Protection against oxidative stress caused by sun exposure, smoking, and other stress factors
• Immune defense of the skin against local pathogens

References

Juliet M. Pullar et al. Improved Human Skin Vitamin C Levels and Skin Function after Dietary Intake of Kiwifruit: A High-Vitamin-C food. Journal of Investigative Dermatology. 2025

University of Otago. Eating more vitamin C can physically change your skin. ScienceDaily, December 2026.