7 vitamins for healthy skin

For many of these vitamins, you can take them as an oral supplement (or get them from the foods you eat) or put them directly on your skin. What is better?

Although topical application immediately and directly affects the skin, an oral supplement impacts the health of your whole body. Instead of letting your skin monopolize all the vitamin C, your body can disperse the vitamin to where it’s needed.

Although taking vitamins by mouth will not immediately change the appearance of your skin, it will certainly improve the overall quality of your health and skin in the long run.

This does not mean that topical application is bad. It can be another great way to keep your skin nourished. But for whole-body health (which also really boosts the skin into #nofilter territory), oral intake of these vitamins is the way to go.

1. Vitamin C

First of all, a well-known power plant. Vitamin C does two great things for your skin: protects against UV rays and helps synthesize collagen. Unfortunately, that doesn’t mean you can go eat an orange and forgo the sunscreen.

You still need sunscreen for full UV protection. However, vitamin C can help repair sun damage and add an extra layer of protection.

As for collagen, it’s really important. Collagen is what keeps your skin firm and plump. As we age, collagen production naturally decreases, so our skin begins to sag.

Since vitamin C promotes the production of collagen, this means it keeps your skin firm and lifted. skin nutrient water bra.

According to a university of otago exam, the effectiveness of topical vitamin C is unclear. In some studies it seemed to help, in others it didn’t, or it only worked when combined with vitamin E and some kind of delivery oil.

But ingesting vitamin C works very well. Luckily, you can get vitamin C from all kinds of fruits and vegetables (citrus fruits, cherries, berries, broccoli, and leafy greens are especially rich in vitamins).

You can also take a vitamin C supplement, but it’s best to get your vitamin C from food. Plus, you get all the fiber, nutrients, and other goodness that whole fruits and vegetables provide when you get your dose of vitamin C the old-fashioned way.

2. Vitamin D

Paraphrasing the words of Run DMC, vitamin D is tricky. This song may not have been about the relationship between vitamin D and great skin, but it pretty much sums it up.

Unlike other vitamins, in addition to oral consumption, we obtain vitamin D by exposing our skin to sunlight. Cool, so sit in the sun to take your vitamins, right? Unfortunately, it’s not that easy.

Sun exposure also comes with a high dose of UV rays which can cause damage, wrinkles and even cancer. Yet, vitamin D has been shown to help reduce skin conditions such as acne, rosacea, and atopic dermatitis.

And vitamin D deficiency is on the rise, affecting more than a billion people worldwide. Basically, the sun will give your skin a dose of vital vitamins and also cause horrific damage. All together now: It’s TRICKAY.

So how do you get that D? Since vitamin D is important for healthy skin (and the whole body), it’s best to take a supplement. You can get a decent dose of foods like salmon, canned tuna, and sardines, but if you’re not a fish fan, a supplement is definitely your best bet.

3. Vitamin E

With UV-fighting abilities similar to vitamin C, vitamin E is an antioxidant that protects the skin from sun damage.

Vitamin E is transported to the skin via sebum, which is the stuff that comes out of your pores to protect your skin, but also makes you oily. In this case, oily skin is great! Vitamin E in sebum helps reduce sun damage and keeps your skin fresh and healthy.

Unfortunately, results from topical application of vitamin E are mixed. When the vitamin is exposed to the sun, it produces free radicals. These free radicals can then damage the skin a little.

Now this damage is pretty mild, but it’s best to apply topical vitamin E when you’re not going out in the sun (like a face mask) or get your E through food.

Nuts, seeds and goose meat are particularly rich in vitamins. If you’re not planning a Dickensian roast goose anytime soon, avocado and salmon will also do the trick.

4. Vitamin K

Vitamin K is best known for its blood clotting abilities. When you cut yourself shaving and you don’t bleed all over, you can thank Captain K.

There are also a few evidence that it helps heal wounds and alleviates skin conditions such as rosacea, spider veins and stretch marks. Most people easily get enough vitamin K of their diet, but if you want a little boost, turn to leafy greens for the highest concentration of the vitamin.

5. B vitamins

Some skin conditions can be a symptom of a lack of a certain range of vitamins. Vitamin B complex includes vitamins B-1, B-2, B-3, B-5, B-6, biotin, folic acid and B-12. Yes, there are no-Bs in this, but who are we to argue with science?

Either way, this B-complex is responsible for essential body functions such as energy, metabolism, and brain function. When the B’s get low, you can get rashes, cracks in your mouth, dry lips, and a bunch of other non-skin related symptoms.

So if you have a rash or dry, scaly skin (especially near your mouth), a vitamin B deficiency could be the answer.

B vitamins can also helps cell renewal. The easiest way to get the right dose is to take a B-complex supplement. This way you get all the B’s in one easy dose, which helps your body function and your skin looks its best.

6. Beta-carotene

Add another UV blocker to the list: beta-carotene. Rightly found in carrots, beta-carotene is another powerful antioxidant that can help keep sun damage away from your skin.

When you take beta-carotene, it may actually make you less sensitive to sunlight. Again, that doesn’t mean you can pop a pill and frolic in the sun for hours. Sunscreen is the best way to protect your skin. But beta-carotene might give you extra protection against harmful rays.

The best way to get beta-carotene is to eat carrots. Also, leafy greens, squash, and cantaloupe will do the trick. Usually, you can get enough beta-carotene through food, so supplementation isn’t really necessary, as long as you eat your vegetables.

7. Selenium

It’s a bit of a cheat because selenium is technically an essential mineral, not a vitamin, but it’s really good for the skin, which is worth mentioning.

Selenium is another powerful antioxidant that fights free radical damage and helps reverse skin damage and slow the signs of aging.

It also helps with thyroid function, which keeps your metabolism in tip-top shape, which helps your body metabolize all those lovely vitamins that keep your skin looking great.

As with other vitamins, the best way to get your selenium is through food. The best sources of selenium are oysters, Brazil nuts and halibut – although you can also get the mineral through sunflower seeds, chicken breast and certain mushrooms.

Patricia J. Callender