Hydrate Your Skin On The Inside and Out|
Vitamins, minerals, and other nutrients can revitalize
your skin and give it a healthy, youthful glow.
It's not only what you put on your skin that defy's wrinkles, it's what you put in your body as well. Health experts say that vitamins and minerals play the core role in a healthy complexion, whether it be food, supplements, or even a jar of cream.
"Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body's internal needs, including its nutritional needs," says Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston.
So which vitamins and minerals do we need to keep our skin healthy and looking its best? According to the experts interviewed by WebMD, plus new information from the American Academy of Dermatology (AAD), the following vitamins, minerals, antioxidants, and other nutrients nourish our skin.
Vitamin A, B, C, E, and K are a great choice of vitamins to help improve skin health and reduce wrinkles. However, you must continue the vitamins daily to see results.
1. Vitamin A
Vitamin A is necessary for the maintenance and repair of vital skin tissue; it is the key to healthy skin. If you’re deficient in vitamin A, your complexion will be dry and flaky. This vitamin protects against UV damage and slows signs of aging, encourages healthy skin cell production and protects against infection.
Topical vitamin A is the form that makes a real difference in your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and some psoriasis relief, all from using creams containing this nutrient. The prescription treatment is called Retin A, and it's used primarily as a treatment for acne. The less potent, over-the-counter formulations are sold as retinols and used as anti-aging treatments.
2. Vitamin B3
Vitamin B3 is one of the best forms of the B vitamins for your skin. Also known as Niacin, Vitamin B3 helps to improve the condition of the skin, helping to treat rosacea, acne, eczema, dermatitis, hyper pigmentation, sun-damaged, aging and dry skin – so it's a must-have vitamin for healthy, glowing skin!
Creams containing B vitamins can give skin an almost instant healthy glow while hydrating cells and increasing overall tone at the same time. Niacin, a specific B vitamin, helps skin retain moisture, so your complexion looks more plump and younger looking in as little as six days. It also has anti-inflammatory properties to soothe dry, irritated skin. Vitamin D is a nutrient essential to the prevention of osteoporosis.
3. Vitamin C
Among the most important new dermatologic discoveries is the power of vitamin C to counter the effects of sun exposure. It works by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.
Make sure your diet includes plenty of vitamin-C rich foods (citrus and vegetables, among others), which can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day, according to the AAD. Combined with vitamin E (see below), vitamin C supplements can also protect skin from sun exposure.
4. Vitamin E
Vitamin E has been known to erase fine lines on the face, repair connective tissue, heal the circulatory system, and impart its soothing properties upon the digestive tract. Olives and olive oil (perhaps the greatest beautifying food of all), watercress, wheat germ oil, and the supplement Tocotrienols (the most potent form of antioxidant vitamin E available) will add a healthy dose of vitamin E to any meal.
Research shows that, like vitamin C, this potent antioxidant helps reduce the harmful effects of the sun on the skin. According to studies published by the AAD, taking 400 units of vitamin E daily appeared to reduce the risk of sun damage to cells as well as reduce the production of cancer-causing cells. Some studies show that when vitamins E and A are taken together, people show a 70% reduction in basal cell carcinoma, a common form of skin cancer.
Vitamin E can also help reduce wrinkles and make your skin look and feel smoother. (Be aware, though, that some recent research warns that large doses of vitamin E can be harmful. Stay with 400 international units per day or less to be on the safe side.)
5. Biotin or Vitamin B7
Biotin is a water-soluble vitamin that's a part of the vitamin B complex. In humans, it serves as a coenzyme – but it’s usually taken as a supplement because humans can’t naturally synthesize biotin by themselves. This vitamin may help to stop cell death – which is what causes our skin to age; it can help slow the signs of aging on the skin.
Consider adding a biotin supplement to your daily routine. The recommended daily dose for adolescents and adults is 30-100 micrograms per day. But, it’s safe to supplement with much more (of course, consult your doctor before starting any new supplement program).
6. Vitamin K
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 also helps certain skin conditions, such as: stretch marks, spider veins, scars, dark spots, stubborn circles under your eyes. This vitamin is also known to calm redness and inflammation, and strengthen skin. Vitamin K can be found in many different topical creams for the skin, and it can help treat a variety of skin conditions.
7. Flax seed Oil
Flaxseed is known to have the richest deposits of Omega 3-fatty acids, which are necessary for anyone who wants supple skin. Flaxseed Oil Pills taken with Vitamin B6 daily, not only restores elastin, it works wonders for carpel tunnel syndrom and arthritis because it coushins the bones.
If you want to slow down the aging process, one of the best ways is by adding a high-quality anti aging supplement to your daily routine. When combined with a healthy diet, professional skin care products, daily use of a sunscreen, you can suppress the aging process.