Have you ever looked in the mirror and noticed your skin looking dull, dry, or breakout-prone? These common skin issues aren’t just the result of a stressful day or lack of sleep — they could be a sign that your body is lacking essential vitamins. Vitamin deficiencies can show up all over your body, including your skin health. We spoke to the experts. Dr Vivek Jagmohan Nigam, Founding Member, International Society of Aesthetic Medical Surgery (ISAMS), Andheri West, MumbaiHe listed facial symptoms associated with vitamin deficiency.
Signs of vitamin deficiency on the face
Dull skin: Vitamin C deficiency
If you’ve noticed that your skin is looking tired or lacking its usual glow, it could be a sign of vitamin C deficiency. “Vitamin C is required for collagen synthesis, the process that produces proteins that keep skin firm and elastic. A deficiency in vitamin C can make your skin dry and flaky, making it more susceptible to signs of ageing like wrinkles and fine lines,” says Dr Jagmohan.
Vitamin C is a powerful antioxidant that can neutralize and eliminate oxidants, including environmental pollutants caused by exposure to UV rays, according to a 2017 study. To boost your vitamin C levels, include more citrus fruits, such as oranges, lemons, and grapefruit, in your diet.
Acne and breakouts: Vitamin B6 deficiency
If you have persistent acne or breakouts, a deficiency in Vitamin B6 may be to blame. This is because Vitamin B6 is involved in hormone regulation and can affect oil production in the skin. A lack of this vitamin in the body can lead to an increase in acne and other skin problems. You can increase your intake of Vitamin B6 by eating more chicken, fish, bananas, and legumes.
Also read: Vitamin IV Therapy: Experts explain its benefits, uses, risks and limitations
Dry, flaky skin: Vitamin A deficiency
“Dry, flaky skin can be a sign of Vitamin A deficiency. This vitamin is essential for maintaining healthy skin and mucous membranes. Vitamin A plays a vital role in repairing damaged skin cells and strengthening the immune system, so a deficiency can result in dry, flaky skin,” adds Dr Jagmohan. Hence, increase your intake of foods rich in Vitamin A such as sweet potato, carrots, spinach and kale.
Pale skin: Vitamin B12 deficiency
Pale or sallow skin may be a sign of vitamin B12 deficiency. This vitamin is essential for the production of red blood cells, and a deficiency can lead to anemia, which manifests as pale skin and fatigue.
According to the Office of Dietary Supplements, the body stores about 1-5 mg of vitamin B12, which is 1,000-2,000 times the daily intake. Therefore, it may take years for symptoms of vitamin B12 deficiency to appear. To increase your vitamin B12 levels, eat more animal products such as meat, fish, eggs and dairy products. For those following a vegetarian or vegan diet, fortified cereals and B12 supplements are effective alternatives.
Also read: Vitamin B12 deficiency is caused by more than just a lack of vitamin B12-rich foods
Redness and swelling: Vitamin E deficiency
“Redness and swelling, especially around the eyes and cheeks, could be a sign of vitamin E deficiency. Vitamin E is an antioxidant that prevents skin damage caused by free radicals and also supports skin healing,” says Dr Jagmohan. Include foods rich in vitamin E in your diet, such as nuts, seeds and green leafy vegetables. If dietary changes are not enough, you can also consider vitamin E supplements, but consult your doctor.
Dark circles under the eyes: Vitamin K deficiency
If you have dark circles under your eyes, it could be a sign of a vitamin K deficiency. This vitamin is important for blood clotting and circulation, and a deficiency can cause blood to pool under the delicate skin around the eyes. To improve your vitamin K levels, eat more green leafy vegetables like spinach and kale, broccoli, and Brussels sprouts.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]
