It is said that beauty is in skin. When you take care of your body from the inside out, it reflects on the outside. If you choose the right vitamins, you can have healthy, radiant skin. Some modifications to your skin take place at the cellular level. As a result, it's important to provide the right vitamins to the cells (both internally and topically) in order to keep the skin in good condition.
It's always a good idea to consume a variety of vitamins and nutrients, but there are a few that are important if you care about your skin. This article lists the 5 vitamins that, when ingested and applied to the skin, will give you glowing and healthy skin, as well as instructions on how to apply them.
Best Vitamins for Promoting Healthy and Glowing Skin
What you eat is reflected in your skin. The best way to treat skin problems and achieve an even skin tone is to nourish your body with foods high in vitamins and nutrients. These vitamins help the skin regenerate and repair cellular harm.
- Vitamin A: To treat Acne and prevent Aging process
- Vitamin B3: For Sun Exposure and Pigmentation Treatment
- Vitamin C: Boost Your Antioxidant Deficiency
- Vitamin E: It Helps to Prevent Dry Skin
- Vitamin K: For clearing Scars and Stubborn Dark Spots
1. Vitamin A: To Prevent Aging and Acne
If you want to reduce the symptoms of ageing, you may be familiar with retinol. Retinol is a form of vitamin A that works wonders for reducing the signs of ageing. When applied topically and consumed by food and other supplements, vitamin A helps to prevent a variety of skin problems.
What does Vitamin A do for your skin?
People with low levels of vitamin A or retinol had extreme acne and other skin disorders including atopic dermatitis, according to a review.
An analysis showed that vitamin A:
- Reduces wrinkles and fine lines.
- Collagen synthesis is increased, resulting in increased skin elasticity.
- Improves the colour of the skin.
- Reduces the effects of free radicals.
- Acne is prevented from using this product.
If you want to boost your vitamin A levels, eat foods like:
- Bell peppers
- Cod liver oil
- Whole milk
- Sweet potato
- Butternut squash
- Egg yolks
Vitamin A supplements, which are commonly available in pharmacies, are also an option. It is, however, not advisable to take any supplements without first consulting a physician.
Topical Use of Vitamin A
Vitamin A is used in skin creams under the names Retin A, Tretinoin, Retinol, Renova, and Retinaldehyde.
Retinoids are more powerful and do not fit all skin types. So, you should use it with the prescription of a doctor. Retinol and the other types are a little gentler and don't cause discomfort. If you're using retinol or other forms of vitamin A, keep in mind that its potency decreases when exposed to sunlight. As a result, it is best to use it at night. Even, if this is your first time using it, don't use it every day. If your dermatologist recommends otherwise, use it every other day.
2. Vitamin B3: For Sun Exposure and Skin Pigmentation Treatment
Getting the daily dose of vitamin D from the sun is beneficial for your skin, while excessive sun exposure can harm your skin. Long-term UVA and UVB ray exposure may result in pigmentation, fine lines, and dark spots. Vitamin B3 (also known as niacinamide or nicotinamide) can protect your skin from the sun's harmful rays.
What does it do for your skin?
According to research:
Vitamin B3 (also known as niacinamide or nicotinamide) is an oral supplement that protects the skin from sun damage and may also help to prevent non-melanoma skin cancer in high-risk patients.
- It prevents the transfer of melanosomes (melanin synthesis and storage sites) from melanocytes (melanin-forming cells) to keratinocytes (skin cells) and thus decreases hyperpigmentation (caused by sun exposure).
- It acts on fine lines and dark spots caused by prolonged UV exposure to slow down the ageing process of your skin.
- It also enhances the texture and elasticity of your skin.
Vitamin B3 Sources:
If you eat a lot of processed foods, you may be deficient in this important vitamin. Get your daily dose of vitamin B3 by including these foods in your diet:
After consulting with your doctor, you can also take vitamin B3 supplements.
Topical Use of Vitamin B3
Niacinamide powder can be purchased and mixed with your moisturizer or cream before applying to your skin.
Remember one thing that niacinamide is water soluble. So, the moisturizer must be water-based. Otherwise, the vitamin will not dissolve properly and will be useless.
Making your own moisturizer is the best choice. It's as simple as mixing Aloe Vera gel with niacinamide powder.
3. Vitamin C: To Boost the Antioxidant Levels
The epidermis (outer layer of the skin) and dermis (inner layer of the skin) are the major sources of this vitamin (inner layer of skin). Vitamin C is important for maintaining skin health and collagen production.
What does Vitamin C do for your skin?
Vitamin C, according to a review published in the journal Nutrients:
- Collagen development in the skin is boosted (collagen keeps your skin elastic).
- UV exposure induces photo damage, which can be prevented by using this device.
- Maintains the body's antioxidant levels.
- Prevents wrinkles and reduces their visibility.
- Vitamin C is distributed to your skin through the bloodstream. It keeps your skin hydrated and your hair in good shape.
Best Sources of Vitamin C:
If you don't think you're getting enough vitamin C from your diet, try these foods:
- Brussel sprouts
- Red pepper
Topical Use of Vitamin C:
If you want to add vitamin C to your skin, the safest way is to use a cream or moisturizer that contains it. This is an essential component used in serums, night creams, and moisturizers.
You can make a vitamin C scrub by combining lemon juice with sugar or salt if you want to go the natural path. However, you should not use it on a daily basis and should dilute it before adding it to your skin.
Additionally, topical Vitamin C causes photosensitivity in the skin. As a result, if you're going out in the sun, remember to apply sunscreen.
4. Vitamin E: To prevent Dryness
You've already seen "Vitamin E" burning brightly on the labels of cosmetic products like a bright star. This is due to its extensive use for dermatological purposes. Vitamin E is a free radical scavenger, which means it neutralizes and protects the skin from harmful free radicals.
What does Vitamin E do for your skin?
Vitamin E applied topically can help avoid skin problems, but its effectiveness diminishes after sun exposure. As a result, you must ensure that you consume enough vitamin E through your diet.
According to a report, Vitamin E:
- Reduces the effects of harmful UV rays, such as dark spots.
- Keeps the skin hydrated and prevents dryness.
- Reduces oxidative stress and delays the ageing process.
- It keeps your skin hydrated.
- Skin inflammation is reduced.
Sources of Vitamin E
Include the following foods in your diet to improve your vitamin E intake:
- Pine nuts
Topical Use of Vitamin E
Vitamin E capsules are commonly available in pharmacy and medical supply stores. You can either swallow them whole or extract the liquid (vitamin E oil) and add it to your face and other parts of your body.
If you have very dry skin or severe skin conditions like psoriasis or eczema, add vitamin E oil directly to your skin. Otherwise, combine the vitamin E oil (about 3 capsules) with a tablespoon of olive oil and rub the mixture onto your face or the region you want to reach.
5. Vitamin K: For Dark Spots and Scars
Vitamin K is best known for aiding in the clotting of blood. It aids in the recovery of cuts and bruises. It also aids in the treatment of a variety of skin disorders and maintains the integrity of your skin.
What does Vitamin K do for your skin?
It helps to reduce wrinkles and dark circles. According to a 2004 study, applying an under-eye gel containing 2% vitamin K, 0.1 percent retinol, and vitamins C and E substantially decreased wrinkles and dark circles.
Another research discovered that it reduced purple skin discoloration and dissolved skin pigmentation and bruises.
Sources of Vitamin K
Vitamin K comes in a variety of ways. Vitamins K1, K2, and K3 can be found in a variety of foods (mostly plants), but vitamin K supplements are also available. You will get more vitamin K by eating the following foods:
- Turnip greens
- Swiss chard
Topical use of Vitamin K
Vitamin K creams are commonly available in pharmacies and medical supply stores. Doctors typically recommend them to people who have had surgery (to help with bruises) or who want to reduce stretch marks. Dark circles, spider veins, and other skin problems are also treated with these creams. Before using them, consult to your doctor.