The 4 best vitamins for your skin

Get the right vitamins

Taking care of your skin should be an essential part of your health regimen. It is, after all, the largest organ in your body.

The first thing most healthcare professionals will tell you to do to keep your skin healthy is to limit your exposure to the sun’s harmful ultraviolet (UV) rays and to wear protective sunscreen when exposed to the sun.

But the sun is not so bad. Just 10-15 minutes of daily exposure helps build vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K.

Make sure you get enough vitamins to keep your skin healthy and youthful. This could result in a reduction of:

  • black spots
  • redness
  • wrinkles
  • Rough patches
  • excessive dryness

Essential skin vitamins are available in supplement form, but they can also be found in skin care products. Learn more about these four essential vitamins and how they can help you achieve optimal skin health.

Vitamin D is most often made when sunlight is absorbed by your skin. Cholesterol turns into vitamin D when this happens. Vitamin D is then absorbed by your liver and kidneys and transported throughout the body to help create healthy cells. This includes the skin, where vitamin D plays an important role in skin tone. It can even help treat psoriasis.

Calcitriol is an artificial version of a kind of vitamin D that humans produce naturally. Calcitriol is a topical cream that has been effective in treating people with psoriasis. A 2009 study published in the Journal of Medicines and Dermatology found that applying calcitriol reduced the amount of skin inflammation and irritation in people with psoriasis and produced few adverse side effects.

The Linus Pauling Institute at Oregon State University recommends a daily vitamin D intake of 600 IU per day. You may need more if you are pregnant or over 70.

You can increase your vitamin D intake by:

  • 10 minutes of sun exposure daily (check with your doctor first, especially if you have a history of skin cancer)
  • eating fortified foods, such as breakfast cereals, orange juice, and yogurt
  • eating foods that naturally contain vitamin D, such as salmon, tuna, and cod

Vitamin C is found in high levels in the epidermis (outer layer of skin) as well as the dermis (inner layer of skin). Its anticancer (antioxidant) properties and role in collagen production help keep your skin healthy. This is why vitamin C is one of the key ingredients found in many anti-aging skin care products.

Taking vitamin C by mouth can improve the effectiveness of sunscreens applied to your skin to protect you from the sun’s harmful UV rays. It does this by decreasing cell damage and aiding the healing process of bodily injuries. Vitamin C may also help ward off the signs of aging due to its vital role in the body’s natural collagen synthesis. It helps heal damaged skin and in some cases reduces the appearance of wrinkles. Adequate vitamin C intake can also help repair and prevent dry skin.

Due to the prevalence of vitamin C in over-the-counter products, dietary supplements, and the foods we eat, deficiencies of this nutrient are rare. The recommendation is 1000 mg per day. If you find that you are not getting enough vitamin C from your diet, you can:

Like vitamin C, vitamin E is an antioxidant. Its main function in skin care is to protect against sun damage. Vitamin E absorbs harmful UV light from the sun when applied to the skin. Photoprotection refers to the body’s ability to minimize damage caused by UV rays. It can help prevent dark spots and wrinkles.

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

While vitamin E is available in many skincare products, the problem is that any effects might be minimized when exposed to sunlight. It is best to get enough vitamin E in your diet. Most adults need about 15 mg of vitamin E per day. You can increase your intake by:

  • eat more nuts and seeds, such as almonds, Hazelnutand Sun-flower seeds
  • take a separate multivitamin or vitamin E supplement
  • use topical products that contain both vitamin E and vitamin C (this may be more effective in photoprotection than those that contain only one of the two)

Vitamin K is essential for helping the body’s blood clotting process, which helps the body heal wounds, bruises, and areas affected by surgery. The basic functions of vitamin K are also thought to help certain skin conditions, such as:

Vitamin K can be found in many topical creams for the skin, and it can help treat a variety of skin conditions. Doctors frequently use creams containing vitamin K on patients who have just had surgery to help reduce swelling and bruising. This can help speed healing of the skin. However, research on the effects of vitamin K on the skin is more limited than that on vitamins E and C.

According to University of Florida, vitamin K deficiencies are rare in the United States. Adults need 90-120 ug per day. You can increase your intake by eating:

As vitamins are essential for your health and bodily functions, vitamin deficiencies can have adverse effects on the skin. Since vitamins C and E play such an important role in protecting your skin from the sun, deficiencies in either of these vitamins can increase the risk of skin damage, including skin cancer. skin. According to the Centers for Disease Control and Prevention, skin cancer is the most common type of cancer in the United States.

Vitamin supplements are easy to find these days, so consult your dermatologist or doctor to start a regimen for your health. The next time you walk down the skincare aisle at the store, take a look to see if these four helpful vitamins are ingredients in your favorite products.

Although vitamins are essential for healthy skin, you may already be getting enough of them in your daily diet. A blood test can help determine if you have any vitamin deficiencies. You should only take vitamins under the advice of a healthcare professional to avoid an overdose.

Buy multivitamins online.

Patricia J. Callender