Vitamins for Skin: 6 Vitamins to Take for a Healthy Glow
You’ve probably got a skin-care regimen full of soaps, creams and moisturizers. Have you ever taken a good look at the ingredients? You might be surprised to find them packed full of vitamins.
That’s because taking care of your skin is more than just washing and moisturizing. Your skin is a complicated organ that needs a lot of nutrients.
First, you need to know everything your skin does for you. Then you can read up on the best vitamins for skin and how they can give you that beautiful glow.
The Function of Skin
Skin is one of your body’s largest organs. It serves as a casing for your other organs, bones and muscles. It separates your body from the outside environment and is your first line of defense against pathogens and foreign substances1.
That’s not all, though. Your skin also manages water loss, regulates body temperature and gives you the ability to touch and feel. Your skin does a lot of work, and sometimes it shows. Inflammation crops up as acne or other conditions like eczema and psoriasis. Scales and wrinkles come with the wear and tear your skin endures on a daily basis.
The good news is you can take measures to keep your skin healthy. With the right nutrients, you can fight back aging and inflammation to maintain that healthy glow.
So Can I Take Vitamins for My Skin?
Because your skin has so many functions, it needs a lot of different vitamins to keep it running smoothly. Getting all the vitamins you need will let your skin do its jobs properly and still repair itself afterwards. Vitamin deficiencies can cause skin problems, and some vitamins can even actively treat skin conditions.
Can vitamins clear skin?
Of course, healthy skin that’s working correctly is less likely to blemish, so getting all your vitamins is a good step. Some vitamins for skin actively prevent inflammation and redness, though, and fight the root causes of acne. Specifically, check out Vitamin A and omega-3 fatty acids.
Can vitamins improve skin glow?
Everyone wants that smooth glow that comes with well-nurtured skin. A few vitamins in particular help your skin avoid damage and repair the damage it does receive. Take a look at Vitamin C and D and how they protect your skin. Vitamin D especially is one you might need to pay more attention to.
Can vitamins improve skin elasticity?
As we grow older, our skin loses elasticity, and this leads to wrinkles. Taking vitamins both orally and topically can keeping your skin bouncy and young. Vitamin E specifically is well known for this.
Vitamins for Skin: 6 Vitamins to Take for a Healthy Glow
Vitamin A is one of if not the most potent vitamins when it comes to keeping your skin beautiful and healthy. In fact, many skin creams and medications are made from Vitamin A or its derivatives. Retinols, a form of Vitamin A, are effective treatments for various skin disorders including aging2 and acne3.
You can take Vitamin A in two forms: retinols and carotenes. Carotenes are found in a lot of vegetables, most notably carrots, which is where it gets its name. Your body converts them into as much Vitamin A as it needs, so there’s no risk of toxicity. Retinol, which is found in animal products, especially liver, builds up in the body. That can lead to side effects4.
Luckily, retinol is also available topically. Adapalene, a powerful retinol that fights blemishing and aging, is even available over the counter. Eat plenty of carrots and spinach and consider supplementing topical Vitamin A to keep your skin looking clear and healthy.
Vitamin C is frequently touted for its anti-oxidant properties. That means it protects your cells from damage. Your skin needs protection as much as anything else, and Vitamin C should be one of your first-line defenses. Specifically, Vitamin C can fend off damage from UV radiation and keep your skin flexible and elastic5.
To maximize your Vitamin C levels and give your skin that strong, healthy glow, eat lots of fruits and vegetables. Vitamin C is especially plentiful in citrus like oranges and grapefruit. A lot of lotions and sunscreens also include Vitamin C to get it directly onto the skin.
Vitamin D and skin are closely related. Your body synthesizes its own Vitamin D when exposed to sunlight. So it’s no surprise how essential it is to your skin’s health. It regulates the formation of skin layers and helps create and repair a strong, protective barrier for your body. As a result, it even works to fight skin conditions like psoriasis6.
Unfortunately, Vitamin D deficiency is a common problem. The National Health and Nutrition Examination Survey found that nearly 42% of American adults don’t get enough7. You need Vitamin D for glowing skin and your health in general. It plays a major role in immune function and keeps bones dense and strong, so make sure you’re not lacking. Sun exposure produces Vitamin D, but you can also get it from foods like salmon and mushrooms.
Vitamin E is a powerful anti-oxidant as well. It’s also one of the most used vitamins for skin care. It eliminates free radicals which means it helps repair skin damage8 from both the sun and aging. It keeps it elastic too and helps prevent wrinkles.
Vitamin E’s pro-skin properties have been known for a long time, and you can find many cosmetics and lotions fortified with it. You can also get it in a wide variety of food sources like nuts, seeds and olive oil, as well as many fruits and vegetables.
Omega-3 Fatty Acids
You may be aware of the role omega-3 fatty acids play in your cardiovascular health, but did you know they’re great for your skin too? Their anti-inflammatory properties cut down on blemishes and redness, so they’re a heavy hitter in the fight against acne breakouts9.
It’s not just about beauty, though. Omega-3 fatty acids repair and prevent damage to the skin from carcinogens like UV radiation10. Get your daily dose to protect against skin cancer.
You can find omega-3 acids in tons of foods. Fish oil is a common source. You can get it as a supplement or eat fish rich in it like salmon or mackerel. There are also vegetable sources high in omega-3, namely flaxseeds and walnuts.
Your body needs biotin for a lot of different things, from metabolism to gene regulation. Because it plays such a fundamental role in the creation of proteins in the body, you can’t have healthy skin without it. A deficiency of biotin can result in rashes and scales, brittle nails and hairloss11.
Many foods are rich in biotin. Unfortunately, cooking can often decrease biotin levels, and the level present is difficult to determine anyway12.To make sure your skin stays strong and clear, consider taking a biotin supplement.
Make Your Skin a Priority
Your skin is what stands between you and the outside world. It reflects the health within your body and how seriously you take that health. Pay attention to it and give it what it needs. Eat a variety of nutrient-rich foods to get all of the vitamins listed, and consider taking supplements for any you might be deficient in. If you make nutrition a priority, you’re well on your way to a radiant glow that shows off your dedication to your skin, your body and yourself.
Beautiful skin starts within. Take your glow to the next level with six essential vitamins for healthier skin.
Vitamins for skin