The Best Vitamins for Good Skin

Natural vitamins are imperative for healthy skin. Vitamins help with problems from acne to premature aging. Because society is focused on quick and easy food, nutrition often suffers. Supplementation is much more necessary in today's society than it once was because people are not making time for proper nutrition. Deficiencies in certain vitamins can wreck the skin, but becoming educated on what vitamins benefit the skin is the first step to a flawless appearance.

Your skin is the largest organ in your body and is your body's first line of defense For that reason, it is important to take care of your skin and keep it healthy. Pollution, rays from the sun and extreme weather conditions can have negative effects on your skin. There are a number of ways to protect your skin and keep it healthy. Vitamins, for example, are a great way to improve your skin's overall health. Vitamins can help to maintain healthy looking skin, as well as aid in the healing process of cuts, scrapes and burns. Certain vitamin deficiencies can lead to skin problems, such as legions or dry skin. The recommended daily intake of most vitamins can be obtained through eating a healthy diet rich in fruits, vegetables and proteins. Additionally, many skin products, such as lotions, on the market today offer the added benefit of vitamin-enriched formulas for healthier skin.

The vitamins that support healthy skin should all be present in a good diet, reports the U.S. Department of Agriculture (USDA), but most Americans don't get enough of them regularly. Vitamins A, C and E, all intrinsic to well-functioning skin, are deficient nutrients in many adult diets. The American Academy of Dermatology advises daily consumption of foods that contain these nutrients, such as fruits and vegetables, for their antioxidant protection. A diet rich in skin-friendly vitamins will help ward off the wrinkles associated with environmental damage, to keep your skin looking robust.

The Best Vitamins for Good Skin

Vitamin A

Vitamin A is essential for healthy skin. It regulates sebum production and keeps skin's moisture level balanced. A deficiency in Vitamin A can cause skin to become dry and dull looking. Vitamin A prevents wrinkles and keeps skin looking plump and supple. According to the American Academy of Dermatology, the two most common forms of vitamin A--rentiol and carotenoids--help protect the skin against UV damage. Retinol can be found in food such as eggs, milk and liver. It is the most biologically active form of a vitamin. Carotenoids are found in different kinds of fruits and vegetables and contain strong antioxidant substances.

Vitamin A supports mucous membranes that keep your skin and eye tissue pliable and protective. The Food and Drug Administration (FDA) determines that you need 5,000 international units (IU) of vitamin A per day. Get 20 percent or more of that total by eating a 1-cup serving of carrots, spinach, kale, mango, papaya or apricots. Vegetable soup is high in vitamin A from a variety of sources, and some types of oatmeal are enriched with substantial vitamin A. Additional foods with 20 percent of more of your daily value (DV), or requirement, of vitamin A include enriched milk and cheese. The Mayo Clinic counsels you to add these foods to a good diet judiciously, however, by choosing low-fat varieties. High fat and cholesterol diets are thought to have adverse effects on skin appearance.

B Vitamins

B vitamins help to maintain skin's healthy tone. A B vitamin complex is often used to treat skin problems such as acne. B vitamins work best when used together rather than individually. One strong source of B vitamins is brewer's yeast. An excellent facial mask for acne is brewer's yeast combined with enough water to make a paste. Spread it over the face, let dry for 15 minutes and rinse with cool water. This will help to reduce acne at a quicker rate.

Biotin

Biotin nourishes the skin, hair and nails and promotes growth of new cells. Your body produces this vitamin B complex naturally, but including supplemental sources of biotin will give your skin more protection against acne. Foods high in vitamin B include bananas, rice, eggs and oatmeal. Creams and topical ointments with biotin or other B vitamins moisturize the skin and aid in evening skin tone for a healthy complexion. These creams can also relieve dry, itchy skin.

Riboflavin

Also known as Vitamin B2, riboflavin can be found naturally in eggs, dairy, nuts, vegetables and other healthy foods. Riboflavin deficiency can lead to skin disorders, as well as several other health problems. The National Institutes of Health recommends that men aged 14 and older get 1.3 mg. of riboflavin per day, teenage women 14 to 18 get 1.0 mg. per day and women 18 and older get 1.1 mg. of riboflavin per day.

Vitamin B6

Vitamin B6, also known as pyridoxine, is essential for healthy skin, hair, eyes and liver, according to the University of Maryland Medical Center. Deficiency can lead to problems with overall brain function, increased risk of heart disease, depression and several other negative health effects. In order to keep you skin looking healthy and maintain overall good health, adults aged 19 to 50 should 1.3 mg. of vitamin B6 each day. Pregnant/breast feeding women and the elderly should get between 1.5 and 2.0 mg. daily.

Vitamin C

Vitamin C boosts circulation in the skin, keeping the rate of cell regeneration fast and efficient. Vitamin C prevents cell oxidation that leads to wrinkles and age spots caused by free radicals in the environment. Free radicals deplete the skin tissues of oxygen, and Vitamin C protects the skin from these harmful free radicals. Vitamin C also encourages collagen production, a connective tissue that keeps skin healthy and youthful.

Vitamin C assists in helping to repair tissues, ligaments and skin. It helps neutralize the damage from pollution and ultraviolet exposure and also enhances collagen and elastin production. Vitamin C is a water-soluble vitamin and is also known as an ascorbic acid. It is found in dark green leafy vegetables and also in citrus fruits.

Collagen production and healthy skin tissue are supported by dietary vitamin C. The FDA sets the daily value at 60mg, which is easy to achieve if you include a variety of fruits and vegetables in your diet. For fruits with 25 percent DV or more per 1-cup serving, choose kiwi, oranges, grapefruit, strawberries, cantaloupe and tomatoes. Veggies full of vitamin C include cabbage, cauliflower, broccoli, Brussels sprouts and potatoes. Peppers are strong contributors to healthy skin, with red (ripened) peppers having a higher vitamin C content than green. These vegetables all have 25 percent DV or more of antioxidant vitamin C.

Vitamin E

Vitamin E is a free radical scavenger. It protects the skin from aging factors such as the sun, and it also ensures skin's fast repair. Vitamin E lubricates cell membranes and helps to heal damaged cells. Used topically, Vitamin E oil is a great spot treatment for wrinkles to support cell regeneration and diminish fine lines and deep creases.

Vitamin E is a fat soluble vitamin that is found in over-the-counter products. It works as an antioxidant by protecting cell membranes and plays an important role in reducing skin aging due to it's antioxidant properties. Vitamin E can also reduce wrinkles and help in improving the skin's texture.

Vitamin E is a set of eight fat-soluble antioxidants, but only one of those---alpha-tocopherol---plays a useful role in human health. Alpha-tocopherol is commonly labeled simply as vitamin E on nutritional supplements or ingredient lists. Vitamin E is produced solely by plants, and humans must obtain it by either eating plants rich in alpha-tocopherol, or by taking supplements. Whether gained through eating spinach or taking a vitamin capsule, vitamin E helps keep skin smooth and healthy.

Antioxidant: Vitamin E is a powerful antioxidant which helps remove oxygen-free radicals that can cause sun damage or skin cancer. According to the University of Maryland Medical Center, skin creams that contain antioxidants can reduce the risk of sun damage to the skin and provide protection on a more permanent basis than rub-on sunscreens, because antioxidants build up in the skin and aren't washed off by swimming or showers. Dr. Maret G. Taber, in an interview reported by the Linus Pauling Institute of the University of Oregon, advises that about 5 percent of the alpha-tocopherol contained in skin creams penetrates through the skin surface and provides strong antioxidant effects to the living cells deep in the skin.

Smoothing wrinkles: Vitamin E applied topically diminishes small wrinkles and smooths rough skin. UMMC advises that topical vitamin E decreases skin roughness and diminishes the length and depth of facial wrinkles, while the Northwestern Health Sciences University notes that vitamin E improves skin texture. Vitamin E can be applied topically by piercing one end of an alpha-tocopherol gel cap and rubbing the liquid onto the skin or by using a skin cream infused with vitamin E. For a more intense treatment for rough, dry hands, soak your hands in warm water for 20 minutes, pat dry with a soft towel, then coat your hands with vitamin E liquid. Slip on cotton gloves and leave them on until morning. This will ensure that the vitamin E has time to effectively penetrate to deep skin layers.

Winterizing: The harsh, cold winds outdoors and dry, hot air indoors make winter particularly tough on skin. The NHSU suggests consuming extra quantities of vitamins A, B, C and E during winter months to help skin cope with the ravages of winter weather. These vitamins can be obtained through taking supplements, and vitamin E can be added to your diet by eating leafy green vegetables, such as spinach and kale. Berkeley University Health Services also suggests adding nuts and seeds to your diet to bolster vitamin E intake. Vitamin E is especially important in winter, according to NHSU, because it helps all other vitamins in the body to function more effectively.

The recommended FDA daily value of 30 IU can be incorporated into a diet from high-nutrient foods and frequently consumed foods with moderate vitamin E content. Get it all in one dose from a single tablespoon of wheat germ oil, which provides 100 percent DV. A serving of almonds (1 oz.) is a strong promoter of healthy skin, with 40 percent DV of vitamin E. Sunflower seed kernels and hazelnuts also add high E content to your diet. Foods that have 15 percent DV or less, but that you can eat often, include peanut butter, spinach and corn oil.

Vitamin K

Vitamin K is important for skin's health, especially if you are prone to bruising. Vitamin K is available in supplements or as a topical cream to apply to dark areas such as bruises or dark circles under the eyes. Julia Busch, author of "The Home Guide to Natural Beauty Care," says that strong doses of Vitamin K are found in foods such as liver, egg yolks and soybeans.

Iodine

Healing skin requires the growth of new skin cells, and iodine aids in that bodily process. It can be found in various foods, such as salmon, sardines, seaweed, eggs and strawberries. The recommended daily amount, or RDA, of iodine is 150 micrograms. Iodine also helps to regulate the thyroid gland, and it is most concentrated in the skin and the brain.

Zinc

Found most commonly in high-protein foods, such as meats and nuts, zinc helps support the healing of wounds and improves overall skin health. Zinc deficiency can lead to skin and eye lesions, amongst other health concerns. Skin ulcers are often treated with zinc supplements, as zinc helps to maintain the integrity of the skin. The Office of Dietary Supplements and National Institutes of Health recommend an upper intake level of 40 mg. per day for adults aged 19 and up.

Doses of Vitamins and Minerals for Good Skin

There is much more to skin care than meets the eye. The skin is your body's largest organ, so it is crucial you provide it with the nutrients it needs to function properly. While using a daily face wash, moisturizer and SPF are all part of keeping skin healthy and balanced, it's the ingredients in the products you are slathering on your skin and ingesting into your body that make a real difference. Therefore, it is important you choose products and foods that are packed with vitamins, minerals and other skin-healthy nutrients.

Topical Vitamins

You know vitamins are good for your body, but you may not be familiar with all of the benefits they provide your skin as well when applied topically. Vitamins A, C and E are three of the most potent antioxidant nutrients available in skin care products today. While vitamin C is the most powerful, they all protect skin from free radicals and other environmental factors that can ultimately lead to damaged cells, a loss of collagen and elastin, and ultimately, fine lines and wrinkles. Additionally, vitamin E helps reduce damage caused by the sun's UV rays and soothes and heals dry, cracked skin. When combined with vitamin A, it may also protect against some types of skin cancers.

Topical Minerals

Vitamins aren't the only nutrients that help protect skin. You also need minerals like silica, selenium and zinc to keep skin healthy. Silica is a trace mineral that helps strengthen your body's connective tissues. A deficiency can lead to loss of elasticity and hinder the skin's ability to heal. Like many vitamins, selenium is a powerful antioxidant that aids in maintaining elasticity and flexibility, while also protecting cells against free radical and UV damage. Zinc helps to regulate the skin's oil and hormone levels and prevent breakouts. Acne may be an indication of a zinc deficiency.

Skin Supplements

Though topically applied vitamins and minerals can do wonders for healing and rejuvenation on the outside, it is still important to nourish your organs and skin from the inside as well. An easy way to get many of the nutrients you need is by taking a daily multivitamin that contains vitamin A for maintenance and skin tissue repair, B-complex vitamins to support healthy skin, hair and nails, and vitamin C and zinc to boost your immune system. Additional supplements you may want to add to your diet include flax seed oil to hydrate skin and antioxidants such as alpha lipoic acid (ALA) and green tea or grape seed extract.

Omegas-3 Fatty Acis

One other essential nutrient for optimal skin health is omega-3 fatty acid, which is found in fish oil, flax seeds, walnuts and hemp. Omega-3s, a vital component of skin repair, help strengthen your skin's barrier, reducing sensitivity and making it more resistant to dryness and inflammation. They can also help to prevent breakouts. Because your body doesn't create these acids on its own, you need to eat plenty of fish containing Omega-3s like cod or salmon, take a fish oil supplement or try one of the plant-based alternatives mentioned above.