You probably know that taking vitamins is a great way to get the proper nutrition for a healthy body, but what are the best vitamins for skin?
The skin is the largest organ in your body, and it’s your first line of defense against damage caused by exposure to sunlight and toxins from air pollution, pesticides, cigarette smoke, etc. Over time, these toxins create unstable molecules called free radicals which wreak havoc on your health by damaging cells and tissues, causing inflammation and breaking DNA strands (the genetic code in cells).
The good news is by getting enough of the best vitamins for skin health, you can reduce free radical damage and enjoy radiant, younger looking skin. But what exactly are the best vitamins for skin?
Researchers have found that certain vitamins, antioxidants and minerals promote skin health and may reduce the signs of aging. Here are some of the most effective nutrients and best vitamins for skin, so you can nourish your skin from the inside out.
Vitamin A is necessary to maintain and repair skin tissue. If you’re deficient in vitamin A, you may notice your complexion is dry and flaky. Fresh fruits and vegetables are packed with vitamin A, so include plenty of them in your diet. The Recommended Daily Allowance for vitamin A for men is 900mcg (or 3,000 IU) and women 700mcg (or 2,333 IU).
The single most important B vitamin for your skin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may develop dermatitis (an itchy, scaly skin condition) or experience hair loss. Even a mild deficiency can cause symptoms.
Most people get enough biotin in their diet by eating bananas, eggs, oatmeal, and rice. Plus, the body produces some biotin on its own as well.
Good B vitamin-rich foods include chicken, eggs, and fortified grain products. If you don’t think you’re getting enough B vitamins from the foods you eat, try supplementing with a multivitamin.
Vitamins C and E
Vitamin C and E help to reduce the damage caused by free radicals that gobble up collagen and elastin (the fibers that support skin structure) which causes wrinkles and other signs of aging.
In a study reported in The Journal of Investigative Dermatology in February 2005, researchers found people who took vitamins C and E for the long-term reduced their sunburns from exposure to UVB radiation. Furthermore, researchers saw a reduction of factors linked to DNA damage within skin cells, which led them to conclude that vitamin-antioxidants help protect against DNA damage.
To get plenty of vitamin C, eat citrus fruits and vegetables such as bell peppers, broccoli, cauliflower, and leafy greens. You can also take vitamin C supplements containing 500mg to 1,000mg per day, according to the American Academy of Dermatology.
For the best results, nutrition experts recommend adults take supplements that contain 1,000mg of vitamin C and 400 IU of vitamin E (in the D-alpha-tocopherol form), such as Healthy Choice Naturals Full Spectrum Daily Multivitamin which contains 1,000mg of vitamin C and 400 IU of vitamin E, or Healthy Choice Naturals E-400 which provides 400 IU of vitamin E ((D-alpha-tocopherol).
Instead of spending hours baking in the sun and risking sun damage, get the vitamin D your body needs by eating dairy foods and by taking nutritional supplements. The recommended dietary allowance of vitamin D is 200 IU/day for adults 19 to 50 years, 400 IU/day for adults 51 to 70, and 600 IU/day after age 70. Although these are the current RDA levels, research shows that higher doses are beneficial. Healthy Choice Naturals Vitamin D Complex provides 4,000 IU along with other important nutrients including vitamin K-2, zinc, L-taurine, quercetin and boron. Healthy Choice Naturals Full Spectrum Daily Multivitamin contains 400 IU of vitamin D.
Coenzyme Q10 (COQ10)
COQ10 is a natural coenzyme antioxidant that is vital for cellular growth and function. It’s like the high octane fuel that cells need to produce energy. Young bodies produce enough COQ10 on their own, but as we age, our bodies gradually produce less and less COQ10, which increases the signs of aging. That’s why it’s important to take a COQ10 supplement such as Healthy Choice Naturals COQ10 which is available in 30mg strength or extra-strength 120mg.
Omega-3s Essential Fatty Acids (EFAs)
If your skin is dry, prone to inflammation, and frequently dotted with white heads and black heads, you may not be getting enough essential fatty acids—nutrients that are critical for the production of the skin’s natural, protective oil barrier. Without an adequate supply of essential fatty acids (EFAs), the skin produces a more irritating form of sebum, or oil, which may result in other skin issues.
The solution is to balance the two key EFAs, omega-3 and omega-6. While most people get plenty of omega-6s (in baked goods, cooking oils, poultry, grains, and many other foods), omega-3s are often lacking. Unfortunately, our bodies can’t produce essential fatty acids, so we must get them from the foods we eat and from nutritional supplements.
Omega-3s are found mostly in cold-water fish, including salmon, sardines, and mackerel, as well as in flaxseed, and flax and safflower oils. Taking Omega supplements may help keep your skin looking smoother and more youthful. Try Healthy Choice Naturals Omega Naturals Fish Oil 1000mg with 420mg EPA and 80mg DHA, Omega-3 Fish Oil, or Purified Krill Oil.
The Bottom Line
For best results, drink plenty of water, use gentle cleansers on your skin, always wear sunscreen, eat a balanced diet, and take nutritional supplements to nourish your skin from the inside out.
Try Healthy Choice Naturals Hair, Skin and Nail Essentials which contains the nutrients you need for glowing, supple skin, lustrous hair and strong nails.
By following these suggestions and getting enough of the best vitamins for skin health, you will feel great and looking younger with more radiant skin.