The skin is the largest organ in the human body and has many important functions, including acting as a barrier against biological, chemical, and physical threats, maintaining fluid and electrolyte balance, and regulating body temperature. For this reason, maintaining healthy skin is more important than looking beautiful.
The food you eat affects the health and function of your entire body, and your skin is no exception. A balanced, nutrient-rich diet supports the biological processes that occur in both young and aging skin, and research suggests that nutrients ingested through diet have a significant impact on skin aging. It has been. Skin function and appearance may also indicate certain nutritional deficiencies.
Vitamins and minerals affect skin health in many ways, including:
- Acts as an antioxidant that protects against free radical damage
- Protects skin from the harmful effects of ultraviolet (UV) radiation
- plays a role in wound healing
- Helps maintain proper hydration of the skin
The following vitamins and minerals are recommended by dermatologists as the best supplements for skin health.
vitamin D
Vitamin D is well known to play a role in bone health. However, some evidence suggests that vitamin D may also play a role in preventing skin cancer. Research shows that people with adequate levels of vitamin D tend to have a lower risk of melanoma, but low vitamin D levels are associated with a higher risk of melanoma and a significantly lower chance of survival from melanoma. related to. Still, the researchers note that more research is needed to determine whether vitamin D supplementation is warranted in people at risk for melanoma.
In one large-scale study, Journal of Clinical OncologyWhen older women with a history of non-melanoma skin cancer took 400 IU of vitamin D along with calcium supplementation, their risk of developing melanoma decreased, says Dr. McConnell, a board-certified dermatologist at SkinSafe Dermatology and Skin Care in Beverly Hills. Dr. Cippora Shinehouse points out. , California.
Although your skin produces vitamin D when exposed to the sun, Dr. Scheinhouse recommends getting your vitamin D through your diet. “The skin produces its own vitamin D in response to UV radiation,” she says. “However, because UV rays can damage the skin and cause skin cancer, it is safer to get the recommended daily amount of vitamin D from your diet.”
Few foods naturally contain vitamin D, but the best sources include fatty fish such as trout and salmon, and fish liver oil. Beef liver, egg yolks, cheese, mushrooms, fortified milk and cereals also contain vitamin D. The Recommended Dietary Allowance (RDA) for vitamin D is 600 IU for most adults and 800 IU for adults over 70 years of age.
Most people in the United States do not get enough vitamin D through their diet. Older adults, people with limited sun exposure, dark skin, conditions that limit fat absorption, or obesity are at higher risk for vitamin D deficiency and may not be able to benefit from supplements. You should talk to your doctor about whether it is suitable for you.
vitamin C
Vitamin C is essential for overall skin health, says board-certified dermatologist Elaine F. Kuhn, founder of Future Bright Dermatology in New York City and assistant professor of dermatology at NewYork-Presbyterian Weill Cornell Hospital. says Mr.
“Vitamin C is an antioxidant and protects the skin from UV damage,” she says, explaining that vitamin C strengthens the skin’s structure and function as a barrier, preventing water and electrolyte loss. . According to Dr. Kung, vitamin C is also one of the main promoters of collagen synthesis, which is important for skin elasticity.
Vitamin C also helps even out skin tone. “Vitamin C serums, when applied topically, can help reduce sun spots,” says Patrick, M.D., M.D., a triple-fellowship trained cosmetic dermatologist in Miami. M. Zito points out. He is a professor at the University of Miami Miller School of Medicine and a member of the Forbes Health Advisory Board. However, she points out that vitamin C easily breaks down when exposed to sunlight or heat, so it’s important to choose a vitamin C serum with a stable formula.
Fruits and vegetables are the best sources of vitamin C. Citrus fruits are best known for their high vitamin C content, but red peppers, kiwi, broccoli, strawberries, Brussels sprouts, and many other fresh fruits and vegetables are also rich in this powerful antioxidant. It is. . You can get enough vitamin C by eating the recommended five servings of fruits and vegetables a day.
People who smoke, people with malabsorption or certain chronic conditions, and people with dietary restrictions are at higher risk for vitamin C deficiency and should talk to their doctor about taking supplements.
vitamin E
Like vitamin C, vitamin E is a powerful antioxidant that protects the skin from free radical damage caused by UV rays, pollution, and smoking, says Chemund, a board-certified dermatologist and author of Dr. Chemie.・Dr. Mokaya (Dr. Chemie) says: Live Young, Look Young: A Dermatologist’s Guide to Youthful Skin and Ageless Beauty. “It plays a role in collagen and elastin synthesis, protecting the top layer of skin and reducing redness due to UV exposure,” she says.
The term “vitamin E” actually refers to a group of fat-soluble antioxidant compounds. Vitamin E is found in many foods, but the best sources are nuts, seeds, and vegetable oils. Green leafy vegetables and fortified cereals are also good sources.
The Recommended Dietary Allowance (RDA) for vitamin E is 15 milligrams for adults and 19 milligrams for those who are breastfeeding. Most Americans do not meet the RDA for vitamin E through diet alone. Because the gastrointestinal tract requires fat to absorb vitamin E, people on low-fat diets may be at particular risk of not getting enough vitamin E. Similarly, people with fat absorption disorders are also more likely to have vitamin E deficiency and should be consulted. Talk to your doctor about taking supplements.
vitamin B3
“Nicotinamide, also known as niacinamide or vitamin B3, is a type of niacin commonly used in skin care products,” points out Dr. Zito. “It improves the skin’s barrier function by increasing the production of ceramides, a type of lipid that keeps the skin hydrated and protected,” he added.
As an antioxidant, nicotinamide can also help soothe irritated skin and reduce redness, inflammation, and acne. “It works by inhibiting the production of pro-inflammatory cytokines and reducing the activity of inflammatory enzymes,” explains Dr. Zito.
However, he cautions that nicotinamide should not be used topically in combination with topical vitamin C. “This converts nicotinamide into niacin, which can irritate sensitive skin,” he explains.
Vitamin B3 may also help reduce the risk of skin cancer. One study reported that oral vitamin B3 supplementation reduced the incidence of new squamous and basal cell skin cancers by 23% in people at high risk for skin cancer.
“Skin cancer is caused by exposure to ultraviolet light,” points out Dr. Shainhouse. “In most cases, skin and DNA damage caused by UV radiation is repaired by the body’s DNA repair enzymes and molecules. However, not all damage can always be repaired, especially if the skin is in short supply. Nicotine Amide (topical and oral versions) helps replenish the skin with some of the molecules it needs to repair itself.
Vitamin B3, or niacin, is a water-soluble vitamin found in a variety of foods. Good sources include beef, chicken, fish, nuts, seeds, legumes, and grains. The body can convert the amino acid tryptophan into niacin, so foods high in tryptophan, like turkey, are also good sources of this vitamin.
vitamin A
“Vitamin A, in both topical and oral forms, is the most powerful vitamin for skin health,” says Arash Akhaban, MD, owner of the Dermatology and Laser Group in New York City and assistant professor of dermatology at Mount Sinai School of Medicine. It’s a vitamin.” “It can improve acne by increasing cell turnover, interfering with the process of breaking down collagen, preventing sun damage, and regulating oil production,” he explains. “Studies have shown that vitamin A helps improve skin texture and significantly reduce fine lines, and increases hyaluronic acid levels.”
Vitamin A also promotes the development of blood vessels in the skin, which can even out skin pigmentation and give you more radiant skin, says Dr. Chemie.
Vitamin A is often used topically for skin health. Derivatives of vitamin A are commonly used as ingredients in skin creams in the form of retinol, retinoic acid, and retinaldehyde, says Dr. Zito.
Foods highest in vitamin A include liver, fish, eggs, dairy products, and orange and yellow vegetables such as sweet potatoes, pumpkin, carrots, cantaloupe, bell peppers, and mangoes. Most people get enough vitamin A through their diet, and vitamin A deficiency is rare in the United States, but people with cystic fibrosis and people with gastrointestinal disorders such as Crohn’s disease and ulcerative colitis may be deficient. The risk of
zinc
According to Dr. Akhavan, zinc is one of the most important minerals for your skin. “It has many anti-inflammatory properties and can help relieve symptoms of skin conditions such as rosacea, acne, eczema, and dermatitis,” he explains.
Zinc oxide used topically can help protect against UV damage, a major cause of aging, Dr. Akhavan added. “Mineral sunscreens containing zinc oxide sit on the skin and reflect harmful UV rays from the sun away from the skin, preventing sun damage and premature aging.”
Not getting enough zinc can cause a condition known as acral enterodermatitis, which is “characterized by a recurrent, unremitting rash around the mouth, genitals, arms, and legs, as well as hair loss and diarrhea.” ” points out Dr. Kuhn. “Zinc deficiency is also known to impair wound healing,” she added.
Meat, fish, and seafood are the foods richest in zinc. Oysters are the best source of zinc, containing 32 milligrams per serving. Zinc can also be obtained from eggs and dairy products. Beans, nuts, and whole grains contain zinc, but the body cannot absorb zinc from these foods as efficiently as other forms.
Most people in the United States get enough zinc through their diet, but people who follow a vegetarian or vegan diet, have gastrointestinal disease, are pregnant or breastfeeding, have an alcohol use disorder, or have had bariatric surgery may be zinc deficient. The risk of Ask your doctor about supplements.
