What are the best vitamins for skin repair? âYou are what you eatâ serves more than a mantra for beauty and health enthusiasts in achieving a smooth clear flawless skin. The old phrase is a scientific fact urging men and women all over the world to nourish the skin not just from the outside but also from the inside.
Skin flaws, according to an expert from the National Institute of Whole Health (NIWH) in the United States, are just reflections of nutritional deficiencies inside our bodies.
The skin gets damaged over time. Some of the issues faced by the skin are acne, large pores, and wrinkles. And when the body starts to lack certain nutrients, the skin suffers more. Hence, it is essential to load the body again with the best vitamins for skin repair to aid in repairing the skin.
“Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to large pores and wrinkles, are the manifestations of your body’s internal needs, including its nutritional needs,” says NIWH founder and director Georgiana Donadio, PhD, DC, MSc. And when the body starts to lack certain nutrients, the skin suffers more.Â âSo if you feed your skin from the inside and out, you canât help but benefit.âÂ Â Hence, it is essential to load the body again with theÂ best vitamins for skin repair to aid in repairing the skin.
The Best Vitamins for Skin
As experts contest that some specific nutrients can make a difference in the skinâs look, texture, and aging process, the market canât help but bombard consumers with oral vitamins for skin health products. â[Vitamins] can help keep our skin look not only healthy but also years younger,â says Olympian Laboratories co-founder and nutritional supplement expert Mary Sullivan, RN.
The availability and accessibility of these skin vitamins seem helpful but information overload can also serve as a dilemma for people who want to get that clear smooth skin. The only clear way out to escape the hype is to stick with the basics and for skin health experts the best vitamins for skin, in no particular order, include:
- Vitamin C
- Vitamin E
- Vitamin A
- Vitamin B complex
Experts contained that these essential skin vitamins are enough to improve and maintain skin health. All we really need are anti-oxidants or nutrients that would fight the damaging effects of the sun and pollution to which our skin is very much exposed.
The Best Sources of Vitamins for Skin
The best news is vitamins for skin can be affordable. Fruits, vegetables, and regular food we eat are the best sources of vitamins for skin. With proper time management and meal plan, flawless skin aspirants can skip the expensive oral vitamin for skin supplements widely sold in the market. Apart from getting the right kind of vitamins, one must also pay attention to the amount of vitamin intake, which can cause harmful health effects if taken in excess.
Vitamin C sources: Citrus fruits guava, papaya, strawberries, brussel sprouts, red and green peppers, tomatoes, and broccoli.
Daily Requirement: 30mg to 2000mg
Vitamin C is known to prevent wrinkles as it increases the collagen production to promote better skin elasticity and also prevents tissue oxidation. It also softens, exfoliates, and cleanses the skin.Â The power of vitamin C is to help the body form collage and elastin fiber that can slow down skin aging by making skin firm and wrinkle-free. Although known as a water-soluble vitamin that can be excreted by the body in excess amount, very large doses may cause diarrhea and kidney stone problems.
Vitamin E sources: Soybean, corn or canola oil, almonds, sunflower seeds, and wheat germ, avacado, nuts, green leavy vegetables.
Daily Requirement: 15mg to 1000mg
A skin-moisturizing agent, Vitamin E can make dry and rough skin become supple and smooth again. It also creates a virtual photo protection or sun shield for the skin against the sunâs harmful UV rays and restorative powers over sun-damaged skin as well.Â This vitamin stimulates the cell regeneration and lubricates cell membranes. It fights free radicals and repairs damaged skin.
Vitamin A sources: Tomatoes, carrots, sweet potatoes, papaya, broccoli, bananas, and spinach.
Daily Requirement: 750mg to 3000mg
This vitamin is responsible for the skin’s sebum production. Sebum can be credited for controlling the skin’s moisture balance.Â If skin damage is already evident, vitamin A should come to the rescue. Skin problem symptoms such as dry and flaky complexion are signs of deficiency in vitamin A, which maintains and repair skin tissues. The vitamin had proven to be the best body nutrient that can reduce the skinâs fine lines and wrinkles, control acne, and even relieve psoriasis, a serious skin disease. In fact, the British Journal of Dermatology published a study revealing that foods high in beta-carotene, which is a form of vitamin A, can reduce the risk of psoriasis.Â If you have dry and aging skin, Vitamin A can keep the skin moisturized and healthy. If you have acne, it controls the overproduction of oil, which prevents breakouts.
Vitamin B complex
Vitamin B sources: bananas, eggs, tuna, turkey, lentils, oatmeal, soybean milk, potatoes, meat, liver, and rice.
Daily Requirement: 1.3mg to 100mg
One of the most important nutrients that form the basis of skin including nail and hair cells is found in B vitamins called biotin. Deficiency in biotin can lead to an itchy and scaly skin condition called dermatitis as well as hair loss. Thus, one can refer to vitamin B complex as vitamins for skin and hair.
B5 helps in reducing the appearance of wrinkles and fine lines. It evens out the skin tone and enhances moisture on the skin, which leads to a smoother skin. Â Biotin helps retain the moisture on the skin to prevent dryness and itchiness.
Sources: oysters, lean meat, poultry, liver, wheat germ, and wholegrain products.
Daily Requirement: 8mg to 40mg
Although not a vitamin but a mineral nutrient, zinc plays a vital role in acne prevention and control. Experts revealed that acne is, in fact, one symptoms of zinc deficiency. Zinc works by moderating oil production in the skin that causes pimples and acne.
Sources: whole-grain cereals, seafood, garlic, nuts, and eggs
Daily Requirement: 55mcg to 400mcg
Another mineral nutrient, selenium is good in reducing sunburn cell formation in human skin. Thus, it is not surprising if a lot of topical sunscreen creams contain selenium. It is important to note to stick to the daily requirement as selenium overdose may lead to toxicity.
Using Natural Vitamins For Skin Repair
The skin vitamins mentioned above can be provided to promote skin repair through including the mentioned foods in your daily diet. Other natural ways you can use them for skin repair are as follows:
- Banana mask. This is one good way to provide the skin with Vitamin A. Mash a quarter of a banana and smooth it all over the place. Leave it there for 15 minutes and then rinse with lukewarm water.
- Gradual fruit peel. This provides vitamin C to the skin. Cut your choice of a citrus fruit such as grapefruit, lemon, or orange into slices. Smooth one slice of the fruit over the face every other day. Rinse the face with lukewarm water right after 15 minutes. This will offer a youthful, healthy, and clear skin.
- Nourishing facial mask. This helps smooth the skin through providing it with vitamin E. Mash a quarter of an avocado until it has the consistency of a creamy paste. Spread this over the face and leave on for around 20 minutes.Â Rinse afterwards with warm water.
Skin Care Products
Vitamins for skin repair are not only introduced through natural sources such as foods. There are a lot of skin care products in the market these days that you can choose from for your use.
Lotions, creams, moisturizers, soaps
Skin care products that contain the necessary vitamins for skin repair and health are considered helpful in achieving a healthy skin. When you are choosing products like this, double check the ingredients to ensure that they are friendly to your skin. You can also consider natural and organic skin care products to avoid feeding the skin with toxic ingredients. Vitamins that you must look for in the ingredient list are A, C, E, and B.
Skin care supplements
Pills and capsules that are orally taken can also provide the skin with vitamins for repair and overall health. Vitamin E capsules and collagen capsules are only two of the many skin care supplements available in the market today. Some skin care capsules today are:
- Dermalogica. This reduces premature aging and helps repair the skin from sun and free radical damage. It is also known to regenerate healthy tissue while reducing further damage. Some of the best ingredients of this capsule are vitamin C and A, which stimulates collagen production and increases skin elasticity respectively.
- Exposed. It contains natural probiotics and prebiotics that boost the immune system to enable the body in fighting numerous skin infections. In the end, it offers a clear skin tone and healthy complexion.
- Cosmedis. This has a blend of minerals, enzymes, and vitamins that promote a radiant skin. It minimizes oxidative damage leading to inflammation, which is the root cause of a lot of skin problems.
Vitamin Supplements vs. Vitamin-rich Food
Fancy ads and convenience in taking oral vitamin supplements seem to lure lots of people and keep them from eating healthy food, which is a richer source of these skin vitamins.Â Obviously, it is easier to pop in a tablet or capsule than preparing even the simplest tuna sandwich. Experts, however, contend that real food is the best source of vitamins.
âIf you want to reap the benefits of all these nutrients, get them in food,” advises New York dermatologist Rhoda Narins.
How to Supplement Your Skin Vitamins Diet
Ensuring to nourish the skin with all its needed vitamins is a good step toward proper skin nutrition. A person, however, must not focus too much on that. Vitamins for skin should be supplemented with basic proper skin care.
“The best approach is to drink plenty of water, use gentle products to cleanse your skin, always wear a sunscreen, and eat a balanced diet,â Sullivan concludes.