Our skin is our largest organ. It protects us from harmful toxins and pathogens while protecting our bones, muscles, and organs from harm. It is also one of the most prominent physical features people see when they look at us. Wanting youthful, glowing, supple skin is a highly coveted health and wellness goal. Fortunately, with some self-care and the right vitamins, you can ensure you have the glowing skin you deserve.
Best Vitamins for Skin
Many vitamins can benefit skin health, but a few stand out as the most important, or perhaps just the most powerful, that can pack a wellness punch.
Vitamin C – It is not just for colds and the flu. Vitamin C is one of the best vitamins for the skin. Also known as L-ascorbic acid, vitamin C is a powerful water-soluble antioxidant that protects the skin from damage caused by free radicals and other toxins. Vitamin C is also very important for collagen production. Vitamin C can also treat hyperpigmentation and even control DNA repair in the skin to slow down cancerous growths.
How to Get It – You can get plenty of naturally occurring Vitamin C in certain fruits and vegetables such as oranges, kiwi, tomatoes, and dark leafy greens. Broccoli is a good source of Vitamin C as well. Many topical products are available that contain Vitamin C. If you fear a Vitamin C deficiency, consider taking supplements to boost your intake.
Vitamin D – Vitamin D deficiency is a real concern as the deficiency is linked to cancer and diabetes. Once sunlight is converted to Vitamin D, our liver and kidneys take this vitamin throughout our body to help promote the growth and maintenance of healthy cells. Vitamin D also helps to even skin tone, and some studies show it may even help treat psoriasis.
How to Get It – Our bodies naturally produce Vitamin D from sun exposure so a little protected sun exposure can go a long way. But this doesn’t mean you should sit in direct sunlight for hours. You can cause more harm to your skin than good. Instead, opt for moderate sunlight when UV rays are not at their highest and wear plenty of sunscreen. You can also get Vitamin D from supplements.
Vitamin E – This vitamin and skincare go hand in hand. Like Vitamin C, Vitamin E is also an antioxidant. It actually absorbs harmful UV rays from the sun to protect against sun damage. Vitamin E can help prevent dark spots and wrinkles as well. Our bodies create Vitamin E through sebum, an oil our pores produce. Therefore, Vitamin E is critical in moisturizing our skin and helping treat and prevent inflammation.
How to Get It – You’ve probably noticed that your skincare products are enriched with Vitamin E. But to ensure your levels of this powerful vitamin are at peak level, you need about 15mg of it per day. To get more Vitamin E into your body to fuel your skin’s health, eat nuts such as almonds, hazelnuts, and even sunflower seeds.
Vitamin A – Another critical antioxidant, Vitamin A, can prevent sun damage simply by interrupting the progress that breaks down collagen. Vitamin A is also essential in healing skin wounds since it can help expedite skin cell turnover. It helps out the oil glands around your hair follicles that produce sebum and aids in easing inflammation.
How to Get It – There are a few ways to increase Vitamin A to improve your skin’s overall wellness. Retinoic acid is derived from Vitamin A and has been suitable for topical treatment of fine lines, wrinkles, and even hyperpigmentation. If you’re looking to consume more foods for a Vitamin A boost, look no further than carrots, sweet potatoes, cod liver oil, and egg yolks. Red and yellow peppers are also a tasty and beneficial source of Vitamin A.
Vitamin K – Another vitamin considered one of the best for skin is Vitamin K. This is another powerhouse vitamin. It can help heal skin wounds and bruises! But not only that. Vitamin K can also aid in treating dark spots, dark undereye circles, scars, spider veins, and stretch marks.
How to Get It – When you think of Vitamin K, think of kale. Dark, leafy greens are a premier source of Vitamin K. You can also find it in spinach, lettuce, and cabbage. If you’re looking for a more topical approach, there are many creams and ointments that practitioners recommend for specific skin healing circumstances.
Vitamin B – Well, actually B vitamins. There is a handful of them, including B2 and Biotin (also known as B7), to name a few. B vitamins help create red blood cells. Biotin can protect your skin cells from losing too much water. In fact, if you have dry skin or dandruff, you may have a Biotin deficiency. B3, also known as niacinamide, is found in many skincare products.
How to Get It – Biotin can be found in egg yolks, walnuts, whole grains, avocados, salmon, and beef. You can also get a serum or moisturizer that contains niacinamide and/or biotin to aid your skin with B vitamins.
Signs You May Need More Vitamins
So, what does vitamin deficiency in your skin look like (or feel like?) You may experience delayed wound healing, hair loss, scaly or itchy patches of skin that don’t seem to go away, hyperpigmentation, and skin dryness. Many of these symptoms can be related to other skin conditions, so you will want to check with your practitioner if you have any concerns and then try to pinpoint which vitamin you may need a little more for optimal skin health.
Additional Tips for Glowing Skin
Are you getting enough sleep at night? Are you eating a well-balanced diet? Let’s not forget skin hygiene too! That means you’ll want a morning and evening skincare routine that cleans your skin and nourishes and moisturizes it to keep it supple and fresh. These three things are so important for healthy glowing skin.
Regarding diet, your gut and skin health are closely related. Your gut health can cause skin conditions like acne, rosacea, pigmentation, and other skin maladies if unbalanced. Be sure you’re eating proper nutrients for optimal skin health (and overall wellness). Vitamin D specifically is one of the best vitamins for your skin.
If you want to know what you can do for glowing skin, consider booking a consultation with the knowledgeable practitioners at First Impressions Rejuvenation Clinic. The team can conduct a skin evaluation and recommend treatments and products to help you look and feel your best. Everybody is different, and one’s skin needs are certainly unique, so that is why you deserve one-on-one attention to address your personal skincare wellness goals.
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