What vitamins are good for your skin?

If you’ve ever had a big breakout after a particularly indulgent week, you know that what we put in our bodies can have a noticeable effect on the color of our skin. While diet alone won’t resolve all acne, rashes, and spots, taking certain vitamins can support your skin in essential ways and contribute to a healthier, more radiant appearance.

Our largest organ, our skin, benefits from the same nutrient-dense foods as the rest of our bodies: fresh fruits and vegetables, healthy fats, complete proteins, and whole grains (you guessed it). I am receiving it. If you’re reading this article, you’re probably already trying to prioritize a science-backed Mediterranean-style diet, but don’t know exactly which vitamins to supplement with to tackle your specific skin concerns and goals. Do you know?

We spoke to a registered dietitian at Top Nutrition Coaching to learn about the best vitamins to treat acne, dehydration and dryness, sun damage, and signs of aging. Additionally, these experts recommended food sources for each vitamin, how much of each vitamin you should take for optimal results, and risks to be aware of. Next, for a truly 360-degree investigation into the best vitamins for skin health, we asked board-certified dermatologists for their opinions on which topically applied vitamins are most effective. Get ready to rethink your skin care approach.

best vitamins for acne

First, let’s briefly explain the two types of acne.

• comedonal acne It is characterized by whiteheads and blackheads and is usually caused by dead skin cells and sebum clogging pores.
• inflammatory acne More commonly, it appears as a painful cystic sore and is influenced by a whole host of lifestyle factors, from hormonal fluctuations to diet.

Fortunately, two powerful vitamins can help fight both types. Kelly Davenport, R.D., explains, “Vitamin B3 and B5 both play a role in regulating the health of the skin’s barrier function, preventing moisture and irritants from entering, a key process in acne prevention. ” he explains.

Vitamin B3 (niacin)

Dr. Davenport recommends vitamin B3 (also known as niacin), which has anti-inflammatory properties. It says it can “reduce the redness, irritation, and swelling associated with acne.” Additionally, vitamin B3 regulates oil production and reduces the chance of clogged pores.

To increase your intake of vitamin B3, add more meat, brown rice, nuts, and seeds to your plate. “Meat typically contains 5 to 10 milligrams. [of B3] “Each serving of plant-based foods contains about 2 to 5 milligrams,” Davenport explains. Therefore, a balanced diet rich in these foods should help achieve her recommended daily intake of about 16 milligrams as an adult.

Exceeding 50 milligrams of B3 daily can cause mild symptoms such as digestive discomfort, headache, and tingling. The supplement is not recommended for people with medical conditions such as liver disease or peptic ulcers, and niacin supplements may interact with certain medications, so please consult your healthcare professional first. Davenport warns.

Vitamin B5 (pantothenic acid)

Vitamin B5 (also known as pantothenic acid) is another important nutrient for controlling sebum (oil) production. “Vitamin B5 deficiency can cause overproduction of sebum, which can even lead to acne,” notes Davenport. B5 also has antioxidant properties, reducing free radicals and mild inflammation.

To reap the benefits of vitamin B5, you need 5 milligrams per day. Vitamin B5 is found in foods such as sunflower seeds (6 mg for 3 ounces), avocado (2 mg for 1 fruit), and salmon (1.6 mg for 3 ounces). Replenish supplements as needed. However, high doses of vitamin B5 can increase the risk of bleeding, so avoid exceeding the recommended daily intake.

Anti-aging vitamins perfect for skin repair

As we age, our skin begins to lose the firmness, plumpness, and elasticity found in younger skin. This is partly due to the natural loss of collagen and elastin, two structural proteins that give our skin its elasticity and smoothness. Environmental stressors such as pollution and UV radiation can accelerate this decline, but Certain vitamins actually allow your body to produce more vitamins.

vitamin C

“Vitamin C is well known for supporting the immune system, and its big role is in supporting collagen production,” says registered dietitian Lacey Ptak, MS, RDN, CISSN, CSCS. It achieves this by supporting the enzymes necessary for collagen production while protecting existing collagen from free radical damage thanks to its antioxidant properties.

Ptak recommends consuming 90 to 500 mg of vitamin C per day. Vitamin C is easily available in foods such as oranges, bell peppers, and mangoes, or in supplements if needed. “Food sources are always best as foods high in vitamin C are low in calories and rich in other nutrients,” she added.

vitamin E

Vitamin E, another powerful antioxidant, is Ptak’s second recommendation for anti-aging and skin repair. Found in everyday foods like avocados, almonds, sunflower seeds, and peanut butter, it helps fight free radicals that accelerate visible signs of aging and promotes healthier-looking skin. And sun worshipers beware. Research shows that vitamin E is especially good at protecting against UV damage.

The recommended daily amount of vitamin E is 15 mg, which most people get through food alone. “Care should be taken when taking supplements, as this increases the risk of bleeding,” Professor Ptak said, citing research showing that large doses of vitamin E can inhibit the ability of the blood to clot. There is. With that in mind, people taking blood-thinning medications such as warfarin (Coumadin) should consult their doctor before adding this vitamin.

Best vitamins to moisturize dry skin

What if you could hydrate your skin just by drinking a few extra glasses of water? While increasing your H2O intake can certainly help, the root causes of dry skin often require a more subtle approach.

First, let’s review our biology class. The outermost layer of the epidermis, called the stratum corneum, is made up of dead skin cells and lipids that work together to form a protective barrier. The integrity of that barrier is critical to keeping your skin hydrated and healthy, but a variety of environmental factors, from skin care regimens to extreme temperatures, can damage the barrier and leave you with dry, flaky, itchy skin. May cause skin irritation.

vitamin C

Thankfully, our old friend vitamin C helps hydrate your skin by improving its barrier function. Studies have shown that it promotes the production of barrier lipids and prevents transepidermal water loss.

“Research on vitamin C and skin health includes other nutrients, so it’s difficult to provide specific recommendations regarding daily intake,” says CNSC, RD, MSc, Management says nutritionist Lena Bakovic. “However, the vitamin is a water-soluble vitamin and excess amounts are excreted in the urine rather than stored in the body, so it is safe to consume almost any amount from foods such as citrus fruits, broccoli, and Brussels sprouts.”

vitamin D

Bakovic also recommends vitamin D, which is naturally produced in the skin when exposed to sunlight.Proven to increase skin hydration Improves dry skin conditions such as eczema.

“Many people across the United States are deficient in this vitamin,” Dr. Bakovich noted, adding that red meat, egg yolks, and fatty fish such as salmon are the main sources of vitamin D. You may need to take supplements, but you should consult your healthcare provider. Ask your provider for specific dosages, as too much of this fat-soluble vitamin can cause toxicity.

Best vitamins to treat sun damage

A little sunlight feels good on our skin, but unprotected exposure to UVB and UVA rays can cause lasting damage and cause premature aging, age spots, and even skin cancer. . Of course, the first line of defense is a good sunscreen, but Megan Hilbert, MS, RDN, RD, says vitamins E and B3 can also help.

vitamin E

“Vitamin E is a powerful anti-inflammatory agent that prevents the damage caused by inflammation. Symptoms include swelling, redness, thickness, and edema after exposure to UV light,” says Hilbert. Vitamin E is more potent in its natural form, so your best bet is to increase your intake of foods like spinach, hazelnuts, and broccoli. When taking supplements, Hilbert recommends looking for products that contain a natural form of vitamin E called d-alpha-tocopherol.

Vitamin E may increase the risk of bleeding, interfere with the action of some cholesterol-lowering drugs, and affect the effectiveness of chemotherapy and radiation treatments, so prescribe supplements if applicable. Consult your doctor before starting.

vitamin B3

Hilbert’s second vitamin recommendation is helpful for anyone battling age spots and pigmentation caused by sun damage. Niacinamide (also known as vitamin B3) is a precursor of NAD+, NADH, and NADP, three important molecules for repairing damaged DNA.

“Niacinamide rebuilds healthy skin cells while protecting them from free radical damage from UV rays,” says Hilbert. It has been shown to help reduce age spots, which is thought to be due to increased collagen production.

For best results, aim to take 500mg twice daily. Foods like chicken, beef, pork, milk, eggs, green vegetables, whole grains, and nuts/legumes are a great place to start, but some people may need supplements. When taking supplements, Hilbert recommends starting with a small amount and working your way up from there to reduce the chance of unpleasant side effects, such as an upset stomach or headaches.

Skin-friendly vitamins perfect for topical skin care

Oral vitamins help replenish your skin from the inside out, while topical options can boost your skin’s radiance. According to Dr. Anju Methil, MBBS, DVD, MD, a consultant at ClinicSpots, applying topical vitamin preparations directly to the skin reduces the risk of side effects, allows you to directly target problem areas, and allows for more immediate observation. It is said that there are many benefits such as the effects that can be achieved. .

conclusion

Registered dietitians recommend vitamins A and C for aging and skin repair, vitamins C and D for dehydration and dryness, vitamins E and B3 for sun damage, and vitamins B3 and B5 for acne. Glowing skin starts with a healthy diet. Start by eating foods rich in the targeted vitamins and add supplements as needed. Of course, you need the support of your health care provider.

Finally, applying vitamins topically can be a quick and effective way to better skin. Dermatologists recommend formulas rich in vitamins A, B3, C, and E, depending on your skin care goals.