6 Best Vitamins for Skin
December 21, 2023
It’s our largest organ and the first to reveal our age and general state of wellness, yet our skin often gets neglected. Skimping on sleep, failing to use sunscreen, or eating an unhealthy diet all contribute to the look and feel of our skin. Making sure you get enough of the right vitamins will keep it glowing and youthful. Here are the six best vitamins for healthy skin.
In This Healthy Insight:
B-Complex
Several B vitamins contribute to skin health including B-3, B-5 and folic acid. B3, also known as niacin, is not only beneficial to skin, but also your brain and blood cells. It’s a frequent ingredient in skin brightening creams for aging skin. B-5, also known as pantothenic acid, has been studied for its effect on preventing moisture loss and keeping skin hydrated. Sources of B5 include chicken, sweet potatoes, egg yolks and peanuts to name a few.
Many of us are familiar with folic acid during pregnancy for the baby’s development because it plays a role in the creation of new cells. But folic acid also is important for the appearance of the skin. Applied topically, it can help enhance firmness and collagen production.
Vitamin C
Found in high levels in the outer and inner layers of the skin, Vitamin C benefits the skin because it’s vital for the production of collagen for a firm, brighter-looking skin. This is why it’s often present in anti-aging skin creams. When ingested, it offers protection from the sun, can help heal damaged skin and prevent dry skin. It’s also a well-known antioxidant that fights free radicals. Sources include citrus foods, strawberries, bell peppers, broccoli and many other greens.
Vitamin D
Made when sunlight is absorbed by your skin, Vitamin D is transported throughout your body to help create healthy cells, including the skin. It’s especially beneficial for skin tone.
Increase your Vitamin D by getting 10 minutes of daily sun exposure or eating foods that have naturally occurring Vitamin D such as salmon oil. Individuals living in northern climates or those who need to use sunscreen every day, may consider supplementing with Vitamin D not only for skin health, but overall wellness also.
Vitamin E
You may be familiar with Vitamin E oil for skin. When applied topically, antioxidant Vitamin E absorbs energy from UV light that damages skin. This helps prevent dark “age” spots and wrinkles. It works well with Vitamin C to strengthen skin at a cellular level. Vitamin E can be found in nuts, seeds, fruits and vegetables.
Vitamin K
Found in many topical creams, Vitamin K combats skin discoloration due to circulatory problems like dark circles under the eye or spider veins. Since it is essential for wound healing, it also helps with scars and bruising. Boost your Vitamin K by eating kale, lettuce, cabbage and green beans.
Zinc
When you think about healthy skin, zinc probably isn’t the first thing that comes to mind. But the outer layer of your skin has about six times more zinc than any other layer and zinc is found in every cell in your body. A trace mineral, zinc helps rejuvenate skin and protects against UV light and pollution, almost like an antioxidant. While you may take zinc to lessen a cold, you may not know it also combats acne by regulating the activity of oil glands. It’s a good all-around helper.
Many vitamins can help improve your skin’s health. Work with your health care professional to see what’s right for you.
