Taking care of your skin should be an essential part of your health regimen. It is, after all, your body’s largest organ. The first thing most health professionals will tell you to do in order to keep your skin healthy is to limit your exposure to the sun’s harmful ultraviolet (UV) rays and wear protective sunscreen when you’re exposed to sunlight.
But the sun isn’t all bad. Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful. This could translate to a reduction in: Dark spots, Redness, Wrinkles, Rough patches, Excessive dryness.
Essential skin vitamins are available in supplemental form, but they are also found in skin care products. Learn more about these four essential vitamins and how they can help you achieve optimum skin health.
Vitamin D is most often made when sunlight is absorbed by your skin. Cholesterol converts to vitamin D when this happens. Vitamin D is then taken up 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 may even help treat psoriasis. You can increase your vitamin D intake by: Getting 10 minutes of sun exposure a day (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.
Vitamin C is found at high levels in the epidermis (outer layer of skin) as well as the dermis (inner layer of skin). It’s cancer-fighting (antioxidant) properties and its 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. Due to the prevalence of vitamin C in over-the-counter products, dietary supplements, and foods we eat, deficiency of this nutrient is rare. The recommendation is 1,000 mg per day. If you find that you don’t get enough vitamin C in your diet, you can: Eat more citrus foods, such as oranges, Eat other plant-based sources of vitamin C, such as strawberries, broccoli, and spinach, Drink orange juice, Take supplements, as recommended by a doctor.
Like vitamin C, vitamin E is an antioxidant. Its main function in skin care is to protect against sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. Photoprotection refers to the body’s ability to minimize the damage caused by UV rays. This can help prevent dark spots and wrinkles.
Normally, the body produces vitamin E through sebum, an oily substance emitted though the skin’s pores. In the right balance, serum helps keep the skin conditioned and prevents dryness. While vitamin E is available in many skin care products, the problem is that any effects could be minimized upon sun exposure. Getting enough vitamin E in your diet is preferable. Most adults need about 15 mg of vitamin E per day. You can increase your intake by: Eating more nuts and seeds, such as almonds, hazelnuts, and sunflower seeds, taking a multivitamin or separate vitamin E supplement, using topical products that contain both vitamin E and vitamin C.
Vitamin K is essential in aiding the body’s process of blood clotting, 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: Stretch marks, Spider veins, Scars, Dark spots, Stubborn circles under your eyes.
Vitamin K deficiencies are rare in the world. Adults need between 90 and 120 ug per day. You can increase your intake by eating: Kale, Spinach, Lettuce, Cabbage, Green beans.
Vitamins are essential for skin health
As vitamins are essential to your health and body functions, vitamin deficiencies can cause adverse effects on the skin. Since vitamins C and E play such important roles in protecting your skin from the sun, deficiencies in either vitamin can increase the risk of skin damage, including skin cancer.