Including skin care in your regular health maintenance is crucial. After all, it’s the biggest organ in your body. Limiting your exposure to the sun’s harmful ultraviolet (UV) rays and wearing protective sunscreen when you’re out in the sun are the first two things most doctors will recommend to keep your skin healthy. The sun, however, has some redeeming qualities. Vitamin D is produced in the skin after just 10 to 15 minutes of daily exposure to sunlight. Vitamin D, along with vitamins C, E, and K, is among the best vitamins for your skin. Maintaining a healthy and youthful appearance of the skin can be as simple as making sure you get enough of the right vitamins. That might mean less of the following:
- Imperfections blemish
- Troublesome times
- Lack of moisture
Not only can you find the vitamins your skin needs in topical creams and supplements, but you can also get them from food sources. Find out how these four nutrients can improve your skin’s health.
DHA and EPA are Two Forms of Vitamin D
Sunlight penetrates the skin and converts it into vitamin D. This process changes cholesterol into vitamin D. The vitamin D you consume is then used by the liver and kidneys to produce new cells all over the body. Vitamin D has been shown to improve skin tone, so it is included here. Perhaps even psoriasis could be helped by this. A recent blog post by Health on Point claimed that it promotes skin cell metabolism, leading to faster wound healing, better elasticity, and less inflammation.
Calcitriol is a synthetic form of a vitamin D analog that the human body makes on its own. A topical cream containing calcitriol has shown promising results in the treatment of psoriasis. The application of calcitriol decreased skin inflammation and irritation in people with psoriasis. Vitamin D consumption of 600 international units per day is suggested. Pregnancy or advanced age may necessitate an increase.
It is possible to Increase One’s Vitamin D Intake by:
- Getting outside for at least ten minutes a day (check with your doctor first, especially if you have a history of skin cancer).
- Consuming fortified food items like yogurt, orange juice, and breakfast cereals.
- Vitamin D can be obtained through a healthy diet, including fatty fish like salmon, tuna, and cod.
Vitamin C is abundant within the epidermal cells (the natural skin’s outer layer) and the dermis (the skin’s middle layer). You can thank its antioxidant characteristics and its part in collagen formation for keeping your skin in good shape. Because of this, vitamin C is a staple in numerous anti-aging beauty formulas.
Sunscreens used to protect skin from the sun’s harmful UV rays can be more effective if vitamin C is taken orally. In doing so, it aids in the repair of damaged cells and the recovery from injury. Because of its important function in natural collagen synthesis, vitamin C can also aid in warding off the onset of aging. It aids in the repair of sunburned skin and, in some cases, diminishes the visibility of fine lines and wrinkles. Skin dryness can be repaired and prevented with enough vitamin C. Deficiency in vitamin C is unusual because it is so widely available in foods, dietary supplements, and other over-the-counter remedies. It is suggested that you take 1,000 mg daily. When vitamin C intake is low, you can do the following:
- Increased intake of oranges and other citrus fruits.
- Consume other vitamin C-containing foods, such as orange juice, and vegetable dishes like strawberries, broccoli, and spinach.
- Vitamin C anti-aging skin treatments may help with dryness, redness, wrinkles, and age spots, so it’s a good idea to take supplements and follow your doctor’s advice.
Essential Vitamin E
Vitamin E is also an antioxidant, like vitamin C. Its principal use in skincare is as a shield against sunburn. When placed on the epidermis, vitamin E soaks up the sun’s Ultra Violet rays, protecting the user from their potentially damaging effects. The ability of the human body to reduce exposure to harmful Ultra Violet rays is known as photoprotection. Lines and skin discoloration can be avoided with this method.
Sebum, an oily secretion from the skin, is the normal means by which vitamin E is produced in the body. When it’s at the right concentration, sebum helps condition the skin and protect it from drying out. Vitamin E might help make up for the lack of sebum in dry skin. Inflammation of the skin can be treated with vitamin E as well.
There are several skincare products currently available that contain vitamin E; however, the effects of the vitamin may be nullified by sun exposure. It’s preferable to consume sufficient amounts of vitamin E every day. Vitamin E requirements average around 15 mg per day for adults. A few ways to up your consumption are:
- Increasing one’s consumption of nuts and seeds like almonds, hazelnuts, and sunflower seeds
- Vitamin E supplements
- Topical products containing both vitamins E and C (this can be more effective in photoprotection than those that contain only one of the two)
Because it aids in blood clotting, vitamin K speeds the healing of cuts, contusions, and post-operative stitches. Several skin conditions may gain from vitamin K’s fundamental processes, including:
- Varicose veins scars stretch marks.
- Blemishes and circles under the eyes that won’t go away.
Many skin creams contain vitamin K because of their effectiveness in treating skin problems. Vitamin K creams are commonly prescribed to postoperative patients to minimize the effects of swelling and bruising. Possible aid in skin recovery time Vitamin K has been shown to have beneficial effects on the skin, but there is less evidence supporting these claims than there is for vitamins E and C. A daily dose of 90–120 ug is recommended for adults. Feeding yourself these foods will help you take in more:
- Vegetables (green beans, cabbage, lettuce, and kale)
To Maintain Healthy Skin, Vitamin Intake is Crucial
Skin problems are just one of the many ways that not getting enough vitamins can affect your health and well-being. Deficits in vitamins C and E, which both play important roles in protecting the skin from the sun, have been linked to an increased risk of skin damage and skin cancer.
Consult Your Physician
Consult a dermatologist or medical professional before beginning a vitamin supplement regimen. When you’re at the store, check the labels of your favorite skincare items to see if the following four vitamins are included.
Vitamins are indeed necessary for healthy skin, but you might be getting enough of them in your regular diet. Vitamin inadequacies can be detected through a blood test. A vitamin overdose can be fatal, so you should only take them under a doctor’s supervision.