Supplements often work well when you have a deficiency, and for that, you must consult a doctor. However, you can avoid deficiencies through a balanced diet. Moreover, adding vitamin-enriched skin care ingredients to your routine ensures that your skin is protected against free radical damage. Keep reading to understand the connection between vitamins and skin and how to make the best use of the vitamins (through diet and skin care) to improve your skin health.
The Best Vitamins For Healthy And Glowing Skin
Your skin reflects what you eat. Nourishing your body with foods dense in vitamins and nutrients is the only way to combat skin conditions and get an even skin tone. These vitamins repair cellular damage and promote skin regeneration.
1. Vitamin A: To Prevent Aging And Acne
If you are looking to minimize the signs of aging, you might be aware of retinol. Retinol is a form of vitamin A that is highly effective in improving the signs of aging. Vitamin A, when applied topically and ingested with food and other supplements, keeps many skin-related issues at bay.
How Does It Help?
According to a study, vitamin A:
Reduces fine lines and wrinkles. Boosts collagen production, which increases the elasticity of your skin. Improves skin appearance. Reduces damage caused by free radicals (1). Prevents acne.
A study found that people with low levels of vitamin A or retinol had severe acne and other skin conditions, such as atopic dermatitis (2).
Best Sources of Vitamin A
If you want to increase your vitamin A intake, consume foods like:
Sweet potato Butternut squash Spinach Egg yolks Carrots Seafood Bell peppers Cod liver oil Whole milk Tomatoes
You can also take vitamin A supplements that are readily available in pharmacies. However, it is not wise to take any supplements without consulting the doctor.
For Topical Application
Retin A, Tretinoin, Retinol, Renova, Retinaldehyde – these are all types of vitamin A found in skin creams. While retinol is readily available as an over-the-counter medication, you will need a doctor’s prescription to get retinoids. This is because retinoids are stronger and do not suit every skin type. Retinol and the other forms are a bit milder and are generally irritation-free. If you are applying retinol or similar types of vitamin A, remember that its efficacy decreases in sunlight. Hence, it is better to apply it during the night. Also, if you are using it for the first time, don’t apply it every day. Use it every other day, unless advised otherwise by the dermatologist.
2. Vitamin B3: To Treat Sun Damage And Pigmentation
While exposure to the sun rays gives you your daily dose of vitamin D, overexposure can cause significant damage to your skin. Long-term exposure to UVA and UVB rays can cause pigmentation, fine lines, and dark spots. Vitamin B3 (also called niacinamide or nicotinamide) can safeguard your skin from the damaging effects of sun rays.
How Does It Help?
As per research:
Oral Vitamin B3 (also known as niacinamide or nicotinamide) protects your skin from sun damage and may also prevent nonmelanoma skin cancer in patients who are at high risk (3). It reduces hyperpigmentation (which is caused by sun exposure) by preventing the transfer of melanosomes (sites for synthesis and storage of melanin) from melanocytes (melanin-forming cells) to keratinocytes (skin cells) (4). It minimizes the aging process of your skin by working on fine lines and dark spots caused due to excessive UV exposure. It also improves your skin texture and elasticity.
Best Sources of Vitamin B3
If you are someone who mostly consumes processed foods, you may be at risk of being deficient in this critical vitamin. Include these foods in your diet and get your daily dose of vitamin B3:
Mushrooms Tuna Turkey Sunflower seeds Avocado Green peas Liver Peanuts Chicken breast Kidney beans
You may also take vitamin B3 supplements after consulting your doctor.
For Topical Application
You can buy niacinamide powder, mix it with your moisturizer or cream, and apply it to your face. One thing you need to remember is that niacinamide is soluble in water. Hence, your moisturizer needs to be water-based. Otherwise, the vitamin will not mix properly, and it won’t be of any use. The best way is to make your own moisturizer. Combine aloe vera gel with niacinamide powder, and it’s good to go!
3. Vitamin C: To Amp Up Your Antioxidant Levels
This vitamin is mainly found in the epidermis (outer layer of the skin) and the dermis (inner layer of skin). Vitamin C plays a vital role in maintaining skin health and the formation of collagen.
How Does It Help?
According to a study published in Nutrients, vitamin C:
Promotes collagen production in your skin (collagen keeps your skin elastic). Prevents photodamage caused by UV exposure. Maintains antioxidant levels in your body. Prevents aging and reduces the appearance of wrinkles (5).
Vitamin C is transported to your skin through the blood. It keeps your skin hydrated and hair healthy.
Best Sources of Vitamin C
If you think you are not getting enough vitamin C from your diet, you can consume:
Red pepper Guava Strawberries Broccoli Papaya Peas Grapefruit Brussel sprouts Cauliflower Kale
For Topical Application
If you want to use vitamin C topically, the best way to do it is by using a cream or moisturizer containing it. This is a necessary ingredient that you can find in serums, night creams, and moisturizers. If you want to go the natural way, you can take a vitamin C scrub by mixing lemon juice with sugar or salt. However, don’t use it regularly and dilute it before applying it to your skin. Also, topical Vitamin C makes your skin photosensitive. Hence, if you are going out in the sun, do not forget to apply sunscreen.
4. Vitamin E: To Prevent Dryness
You have probably seen “Vitamin E” shining like a bright star on the labels of cosmetic products. This is because it is widely used for its dermatological benefits. Vitamin E is a free radical scavenger, which means it neutralizes the harmful free radicals and keeps your skin healthy.
How Does It Help?
A study suggests that vitamin E:
Minimizes damage caused by the harmful UV rays, such as dark spots. Prevents dryness and keeps your skin conditioned. Reduces oxidative stress and diminishes signs of aging. Keeps your skin moisturized. Reduces skin inflammation (6).
Applying vitamin E topically helps prevent skin conditions, but its efficacy decreases after exposure to the sun. Hence, you must get enough vitamin E through your diet.
Best Sources of Vitamin E
You can increase your vitamin E intake by including the following foods in your diet:
Almonds Spinach Kale Hazelnuts Avocado Papaya Parsley Olives Broccoli Pine nuts
For Topical Application
Vitamin E capsules are readily available in medical stores. You can swallow them whole or squeeze out the liquid (vitamin E oil) and apply it to your face and other areas. Apply vitamin E oil directly on the skin only if you have extremely dry skin or serious skin issues, such as psoriasis and eczema. Otherwise, it is better to mix the vitamin E oil (squeeze about 3 capsules) with a tablespoon of olive oil and then massage this mixture on your face or the area you want to focus on.
5. Vitamin K: For Stubborn Dark Spots And Scars
Vitamin K is best known for helping with blood clotting. It plays a crucial role in healing wounds and bruises. It also helps in treating several skin conditions and keeps your skin healthy.
How Does It Help?
It fights wrinkles and dark circles. A study conducted in 2004 found that the application of an under-eye gel containing 2% vitamin K, along with 0.1% of each retinol and vitamins C and E, reduced wrinkles and dark circles significantly (7). Another study found that it helped in lowering purple discoloration on the skin and dissolved skin pigmentation and bruises (8).
Best Sources Of Vitamin K
You can increase your intake of vitamin K by consuming:
Cabbage Broccoli Lettuce Turnip greens Kale Swiss chard Romaine Parsley Cauliflower Cereals
Vitamin K is found in various forms. Vitamins K1, K2, and K3 are easily found in all types of foods (mainly plants), but you will also get dietary supplements of vitamin K.
For Topical Application
Vitamin K creams are easily available in medical stores. Usually, doctors prescribe them to those who have undergone surgery (to help with the bruises) or for reducing stretch marks. These creams are also prescribed for treating dark circles, spider veins, and any other skin issues. Consult your doctor before using them. Which vitamin improves skin color? Vitamins C, E, and B12 may help improve your skin tone as they help reduce hyperpigmentation, stimulate collagen production, and reduce melanin production. Which is best for the skin: vitamin C or vitamin E? Both vitamins C and E are good for skin and play different roles in improving skin texture. They both help hydrate the skin and fight against oxidative stress. Can I apply vitamin D capsules to the face? Yes, you may apply vitamin D topically to improve your skin health.
