A Guide to 5 Essential Vitamins for Healthy Skin
Skin care should already be part of your daily lifestyle, however have you thought about what the necessary vitamins for healthy skin are? Vitamins not only help with your skin’s appearance, but it can also help it to function properly.
Your skin is the largest vital organ that protects you from infections and diseases. It is a barrier for your internal organs and it supports the immune system. Without the proper care, it will inevitably lead to damaging effects to your body and overall health.
To keep your skin feeling healthy and glowy, continue reading to learn more about how vitamins can help!
What Are Vitamins?
Vitamins are organic compounds that provide nutrients for the body. It can be split into two types – fat-soluble and water-soluble vitamins.
Fat-soluble vitamins travel through the body to be stored in the fatty tissue and liver for days and sometimes months. Water-soluble vitamins are not stored in the body but are dissolvable meaning that it absorbs easily into the body while the excess leaves via – yes, the urine.
Vitamins can be consumed either through topical treatments or orally in a synthetic or natural form.
So, what exactly are the best vitamins for healthy skin? In this article, we will share 5 vitamins that can help suit your skin needs!
- Vitamin C
Vitamin C is known as a powerful antioxidant that can help to stimulate collagen production. Antioxidants are important to protect the skin against ultraviolet (UV) rays – however, this does not mean you should forgo putting on that sunscreen!
Collagen growth helps to keep the skin firm and youthful while not enough can lead to fine lines and wrinkles. It has many healing properties such as controlling infection, decreasing skin discoloration and even treating scurvy! Scurvy occurs from vitamin C deficiency causing skin fragility, slow healing wounds and hair loss. When it comes to the sun, it focuses on recovering damaged skin cells.
To keep your healing powers, it requires a daily intake as it is a water-soluble vitamin. Get your daily dose by sourcing it from fruits and vegetables such as tomatoes, potatoes, strawberries and citrus fruits.
- Vitamin E
Vitamin E is similar to vitamin C, where it provides antioxidant protection from sun damage. Studies have shown that it is an effective treatment to soothe skin inflammation, and is even more successful when taken topically or orally with vitamin C.
Does your skin feel dry? Vitamin E is naturally produced through your body’s sebum which is the oily substance secreted from your skin’s pores. So it adds moisture back into the skin and keeps it in balance. This can also slow the signs of aging.
However, sometimes your body cannot produce enough sebum and it requires the support of vitamins for healthy skin. Vitamin E is fat-soluble which makes it better to be consumed through dietary sources including vegetables, nuts, seeds, whole grains, and vegetable oils like sunflower oil and olive oil.
- Vitamin A
Vitamin A is fat-soluble and is the key in reproducing and growing cells in your body. It works wonders to increase the rate of cell turnover which can help to prevent aging skin. Cell development can further thicken the skin and improve skin texture and tone.
For the best results, Vitamin A can be added to your diet consisting of eggs, milk, fish oil, and fruits and vegetables like carrots, sweet potatoes and spinach. It is also popular as a topical application to fight acne, but it can also make your skin more sensitive. The application helps to remove dead skin to allow for skin cell turnover which will thin the skin at first. So putting on sunscreen is a must to allow your skin to develop properly and thicken over time.
- Vitamin D
It is known as the sunshine vitamin because when the sun shines on your skin it produces vitamin D. However, this vitamin is tricky as too much exposure can cause skin cancer, but it is also important to have enough as it can help with skin conditions like acne and eczema. It is even beneficial to those who suffer from psoriasis. So if itchiness and dryness is a concern, try tackling it with vitamin D.
The best way to intake this fat-soluble vitamin safely is through vitamin supplements such as tablets. Another alternative which not everyone may be a fan of is to naturally source it from fish and shellfish such as salmon, tuna and mussels. Topical treatment is a better option for psoriasis but should be consulted with your doctor.
- Vitamin B
Vitamin B is the most complex vitamin compared to those mentioned. It is made up of 8 B vitamins which differ in health benefits. The following are the best B vitamins for healthy skin.
Vitamin B-3, or niacinamide, deals with skin aging by reducing dark spots, skin pigmentation, fine lines and wrinkles. Consider taking vitamin B-3 for healthy, youthful and firmer skin.
Vitamin B-5, or pantothenic acid, helps to tackle skin dryness, dullness and loss of elasticity. It supplies the skin with moisture which keeps it hydrated, soft and smooth. Consider taking vitamin B-5 for a fuller skin appearance. If you experience skin irritation, B-5 also has anti-inflammatory effects.
Vitamin B deficiency occurs more frequently as it is water-soluble so it requires daily consumption. It can be found in animal-based foods such as meat, poultry and fish; plant-based foods such as mushrooms and nuts; and even fortified breads and cereals. It is also common in skin care products such as face masks and cream.
Always Consult Your Doctor
Before consuming or using any vitamins, it is important to consult your doctor for advice. Some vitamins can be toxic if consumed incorrectly. Vitamins should not replace your diet but rather be a supplement. It is also important to be aware when you are using topical treatments, as too much of some vitamins can cause skin irritation – which we don’t want!
Consider Using Vitamins for Skin Health Benefits!
With so many vitamins for healthy skin and with varying benefits, it is important to figure out what you need. Vitamin deficiency and poor skin is no fun, especially for your skin, so consider supplying it with one of these 5 vitamins. Curious to find out other tips on improving your health and wellbeing? With an abundance of articles to choose from, check out OSIM’s Wellness Hub for more insights!