Many people dream of having clear, healthy skin. Achieving it involves various factors, including sticking to a skin care regimen, avoiding prolonged sun exposure and adopting a healthy lifestyle.
You can’t solely rely on hype skin care products to achieve a radiant complexion. Your skin requires nourishment from the inside, too.
Why Does the Skin Need Vitamins?
Like any organ, the skin requires nourishment to function well. Skin imbalances can occur if you have nutritional deficiencies or excessive intake. Your skin’s healing abilities are also associated with your eating behaviours. While nourishing your skin with topical products is proven effective, eating nutritious foods and taking scientifically proven supplements can help increase your chances of getting glowing skin.
The 5 Best Skin-Loving Benefits and Their Sources
Here’s a roundup of the essential nutrients your skin needs.
Vitamin A
This nutrient is commonly associated with its eye health benefits, but it also plays a significant role in skin health. The body doesn’t naturally produce vitamin A, but many food sources contain this essential vitamin.
Vitamin A aids immune system function, helps treat acne and reduces wrinkles and age spots. Prescription retinol is a topical medication that helps improve acne. However, it increases the skin’s sun sensitivity. If you have sensitive skin, consult your dermatologist before adding retinol to your skincare regimen.
Food sources: Dairy products, oily fish, eggs, liver, leafy green vegetables and carrots Supplements: Now Foods Vitamin A and Swanson Premium Beta-Carotene Skin care products: LovelySkin Alpha-H Vitamin A Serum and SkinCeuticals Retinol 0.5
Vitamin C
Vitamin C is essential for overall health. It’s a powerful antioxidant that helps promote collagen production and protect the skin from UV rays. It also offers other benefits for cognitive function, the immune system and heart health. Low levels of this vitamin can cause bleeding gums, easy bruising and impaired wound healing. Around 44% of women have high blood pressure and vitamin C can help lower your risk of developing it.
Food sources: Citrus fruits, tomatoes, potatoes, kiwi, broccoli, strawberries, Brussels sprouts and peppers Supplements: HUM Air Patrol and California Gold Nutrition Vitamin C Gummies Skin care products: Noche Y Dia Vitamin C Serum and The Ordinary Vitamin C Suspension 23% + HA Spheres 2% Serum
Vitamin D
Vitamin D is a fat-soluble vitamin essential for bone and skin health. Deficiency could lead to skin issues, including psoriasis and eczema. It also plays a crucial role in skin cancer protection. Sun exposure is one of the most effective ways to acquire vitamin D, providing skin-boosting benefits and helping decrease depression in most people.
Many people may struggle to get vitamin D naturally if they spend most of their time indoors. Luckily, it’s also available in some foods and supplements.
Food sources: Fatty fish like salmon and trout, beef liver, egg yolk, cheese, mushrooms, fortified milk and cereals Supplements: Thorne Vitamin D-10,000 and Pure Synergy D3 + K2 COMPLEX™ Skin care products: One Love Organics Botanical D Moisture Mist and Zelens Power D
Vitamin E
Like vitamin C, this nutrient is an antioxidant that protects the skin from oxidative stress caused by pollution, UV radiation and smoking. It’s essential in collagen synthesis and skin protection. Vitamin E also helps reduce skin redness from UV exposure.
This vitamin is available in food sources and skin care products and is often used to boost the skin’s ability to retain water and improve uneven skin tone.
Food sources: Red bell pepper, peanuts, sunflower seeds, wheat germ oil, mangoes and avocados Supplements: Nature Made Vitamin E and Life Extension Super Vitamin E Skin care products: Superdrug Vitamin E Intensive All Over Body Cream and Geologie Vitamin C+E Ferulic Serum
B-Complex Vitamins
This group of water-soluble vitamins is widely available in food sources, supplements and skin care products. The 12 B-complex vitamins provide a wealth of skin-boosting benefits, such as new skin cell production and improved appearance of age spots.
For instance, vitamin B3 or niacinamide helps address skin discolouration. Vitamin B5 may help with both skin ageing and acne. The best thing about B-complex vitamins is that they are widely available in food sources, supplements and skin care products.
Food sources: Meat, green leafy vegetables, yogurt, legumes, seafood, milk, eggs, liver, and sunflower seeds Supplements: Thorne B-Complex #12 and Solary Vitamin B-Complex 100 Skin care products: Typology L36 – Even-Complexion Serum and SkinCeuticals Hydrating B5 Gel
Boost Your Way to Beautiful Skin
With healthful changes to your lifestyle and diet, you can achieve healthy-looking skin. Remember to try out one supplement and skin care at a time to avoid overwhelming your body. Just like other things, good skin takes time.
