4 Powerful Vitamins for Healthy Skin

Take the best vitamins

Skin is the largest organ in the human body, and paying some special attention to it is something you should focus on.
Health professionals always advise us to limit the exposure to dangerous ultraviolet rays and apply sunscreen whenever we go out.
However, sun isn’t your enemy. Moreover, spending 10-15 minutes in the sun will actually stimulate the production of vitamin D. This vitamin is essential for your skin. When it comes to skin friendly vitamins, experts say vitamins C, E, and K are also doing wonders for your skin complexion.
Take care of your skin and get all the right vitamins. That’s the only way to make it look healthy and young. Vitamins will erase:
– Dark spots
– Redness
– Wrinkles
– Rough patches
– Dryness

Essential vitamins are usually taken as supplements. They are also added to skin care products. In this article we will focus on four essential vitamins and their role in optimizing skin health.

Vitamin D

You get it when sun kisses your skin. Cholesterol turns into vitamin D. Your liver and kidneys transport it through the body, and support the creation of healthy cells. This is an important process for the skin as vitamin D is responsible for your skin tone. It’s even great for those dealing with psoriasis.
Calcitriol is a man-made version of the vitamin you produce naturally. It’s a topical cream that has been recommended to people struggling with psoriasis. A 2009 study released in the Journal of Drugs and Dermatology confirmed that calcitriol reduces skin inflammation and irritation in sufferers. It may cause only a few adverse side effects.
Experts at the Linus Pauling Institute at Oregon State University suggest taking 600 IU of vitamin D per day. Doses go up for pregnant women and elderly.
Boost your vitamin D intake in several ways:
– Spend 10 minutes in the sun (consult your doctor, especially if there is a history of skin cancer in the family)
– Consume fortified foods, and add cereals, orange juice and yogurt to your breakfast menu
– Salmon, tuna and cod are rich in vitamin D

Vitamin C
Vitamin C is concentrated in the epidermis or the outer layer of the skin. It is also found in the dermis or the inner layer of skin. This vitamin has a hue role in the production of collagen and optimizing skin health. Vitamin C is a key ingredient added to anti-aging skin care products.
Take it orally to improve the effectiveness of the sunscreens you use to protect your skin. It decreases cell damage and accelerates the healing process of wounds. Vitamin C prevents premature aging thanks to its vital role in the synthesis of collagen. It heals damaged skin and prevents the occurrence of fine lines and wrinkles. Proper dosing of this vitamin also helps in nurturing dry skin.
Vitamin C deficiency is rare as it’s commonly found in over-the-counter products, dietary supplements and food. You should take about 1,000 mg per day. If you still lack this vitamin, here’s what you should do:
– Eat citruses such as oranges
– Add plant-based sources of vitamin C to your menu (strawberries, broccoli and spinach)
– Drink fresh orange juice
– Consult your doctor and get the right supplements
– Use antiaging skin products enriched with vitamin C to treat dryness, redness, wrinkles and age spots

Vitamin E
Vitamin E is an excellent antioxidant. It protects against sun damage. This vitamin absorbs dangerous UV light when applied topically. Photoprotection minimizes the damage of UV rays and prevents dark spots and wrinkles.
Human body produces vitamin E through sebum or the natural oil that’s released through skin pores. Right balance is of key importance as sebum keeps skin moisturized and prevents dryness. If your skin is dry, vitamin E will counteract the lack of sebum. This vitamin aids in those dealing with skin inflammation.
Vitamin E is added to many skin care products, and most effects can be minimized through sun exposure. You can get this vitamin from diet. Adults should take 15 mg of vitamin E per day. Here’s how to boost your vitamin E intake:
– Eat nuts and seeds, such as almonds, hazelnuts and sunflower seeds
– Take multivitamins or vitamin E supplement
– Use skin products enriched with vitamin E and vitamin C (this provides better photoprotection than products that contain one vitamin)

Vitamin K
Vitamin K has an essential role in the blood clotting process which is important for the healing of wounds, bruises and surgery wounds. This vitamin also helps in treating skin conditions such as:
– Stretch marks
– Spider veins
– Scars
– Dark spots
– Dark circles
Vitamin K is added to many skin creams, and is efficient in treating numerous skin conditions. Doctors use creams with vitamin K in patients who had surgery to reduce their swelling and bruising. This treatment speeds up the healing process. Researchers have found that the effect of vitamin K is more limited than the one of vitamins E and C.
Experts at the University of Florida say that the lack of vitamin K is rare in the US. Adults should take 90-120 ug per day. Boost your vitamin K intake by eating the following foods:
– Kale
– Spinach
– Lettuce
– Cabbage
– Green beans

Vitamins are important for healthy skin

Vitamins have important role in every bodily process, and vitamin deficiencies have negative effect on skin. Vitamins C and E have an important role in protecting skin from dangerous rays, but the lack of this vitamin increases the risk of developing numerous skin conditions, including cancer. Experts at the Centers for Disease Control and Prevention suggest that skin cancer affects more people than any other type of cancer in the United States.

Consult your doctor
Vitamin supplements are easily available these days. Consult your doctor about the proper dosing. Change your eating habits and learn how to get these vitamins through food. A simple blood test will help you determine whether you lack any vitamin. Keep in mind that you should always consult a medical professional in order to prevent overdose.