Vitamins are necessary for skin health. However, taking multivitamins and slathering your face with vitamin-filled skin care products doesn’t guarantee glowing skin.
Much of the appearance of our skin is determined by genetics. Also, while vitamin deficiencies can make your skin look less healthy, taking supplements won’t necessarily help unless you’re deficient in a vitamin that plays a role in skin health.
Your whole body needs vitamins to function, not just your skin. Vitamin deficiencies can lead to all sorts of health problems. In some cases, the deficiency can be very noticeable as it affects the appearance of the skin.
The benefits of vitamin-based topical skin care are somewhat unclear. There is some evidence that certain vitamin serums may help reduce signs of aging caused by sun exposure, air pollution, and smoking. However, like any supplement, there is no guarantee that you will see results if you use it. What works for you may not work for someone else.
In this article, we will discuss 6 vitamins for skin health. Also, learn about research on taking vitamins for your skin.
Very Well / Teresa Chiech
What are vitamins for skin care?
Not all vitamins affect skin health. However, some, such as vitamin E and vitamin C, play an important role in the skin’s ability to repair itself.
Most research on vitamins for skin is inconclusive or has limitations. In fact, the most important way to support skin health is to eat a healthy diet rich in vitamins. A healthy body supports healthy skin. Our skin can often be a window into our inner selves. For example, yellow and jaundiced skin may be a sign of liver damage.
Especially if you have a vitamin deficiency, taking supplements or applying vitamin-containing creams or lotions to your skin can help. Some topical serums containing vitamins can help reduce scarring and sunspots. However, a healthy diet is the best way to get the vitamins your body needs to prevent and repair skin damage.
If you have certain skin conditions, such as acne or eczema, you should consult a dermatologist before adding any supplements or topicals to your skin care regimen. It can have negative effects and further irritate the skin.
Vitamins essential for skin health
Here’s a detailed look at how different vitamins support skin health. In most cases, further research is needed to understand the direct correlation between intake or topical application of these vitamins and skin health.
Remember, you can get all of these vitamins through a healthy diet. These are easily obtained from many natural food sources.
vitamin A
A form of vitamin A called retinol is one of the most popular skin care ingredients on the market. There is significant clinical evidence that it can help limit the appearance of fine lines and wrinkles. It can also speed up skin repair and healing.
Unfortunately, topical preparations tend to cause skin irritation. If you have sensitive skin, do a patch test and start with a less concentrated product.
vitamin C
Another major skin vitamin is vitamin C. Vitamin C is a well-known antioxidant that plays a role in collagen building. Although research on how vitamin C affects skin is still quite limited, there is some evidence that vitamin C can limit UV damage.
Vitamin C products do not absorb UVA or UVB rays and should not be used as a substitute for sunscreen. People with vitamin C deficiency (scurvy) may experience slow wound healing and dry skin.
vitamin D
Your skin also needs vitamin D. Vitamin D is absorbed through exposure to sunlight. Concerned about the effects of UV rays on our skin, we often keep our skin covered or wear sunscreen when we go out, which can increase the risk of vitamin D deficiency.
Vitamin D deficiency can cause problems with calcium absorption, which in turn can affect bone health. Some studies suggest that topical vitamin D may help patients with certain forms of psoriasis.
vitamin E
Vitamin E is essential for healthy skin. This is an antioxidant commonly found as an ingredient in many skin care products.
Vitamin E may have some protection against UV rays, but like vitamin C, it is not a substitute for sunscreen. However, it can be seen included as an ingredient in many sunscreen creams and gels, as it may help heal sunburned skin.
vitamin K
The body primarily needs vitamin K for blood clotting and bone health, but it is also important as a skin vitamin. Vitamin K is also essential for wound healing because it aids in clotting. There isn’t much research on vitamin K and skin health, but what is known suggests that vitamin K may reduce the appearance of bruising.
nicotinamide
There is strong evidence that nicotinamide (a form of niacin or vitamin B3) reduces the risk of some skin cancers. It is thought to play a role in enhancing DNA repair in skin damaged by UV rays.
The results of an Australian study showed that New England Medical Journal, showed that oral nicotinamide was effective in reducing the incidence of new nonmelanoma skin cancers (such as basal cell carcinoma and squamous cell carcinoma) in high-risk patients.
Can vitamin B improve skin health?
Researchers do not fully understand the role between B vitamins and skin health. For example, biotin (a B vitamin) supplements may help people with a deficiency, but there is little evidence that they help healthy people. The same applies to other B vitamins such as riboflavin.
How to take vitamins for skin health
There are many ways to get the vitamins you need for healthy skin.
diet
The most effective way to get vitamins and minerals that support skin health is to eat a diet rich in fruits and vegetables. It’s also a safe way to take vitamins and is your first line of defense when trying to improve the appearance of your skin.
supplement
Taking vitamin supplements is a convenient way to get vitamins that support skin health that you can’t get through your diet. However, with supplements there is a risk of overdosing. For example, taking too much vitamin A can be harmful. Before relying on supplements, it is best to try improving your diet.
If you want to try supplements, talk to your health care provider. Although supplements are “natural,” they can interact with medications and can easily be overdosed if not technically flawed.
Hot topic
Some vitamins are absorbed into the skin, so there are many skin care products that contain vitamins as additional ingredients. However, just because a lotion or cream claims to contain vitamins doesn’t mean you’ll magically experience glowing skin after applying it.
Not all lotions and serums containing vitamins for the skin are created equal. Some have high vitamin concentrations. You should also know that some topical vitamins, especially those with high concentrations of active ingredients, can cause skin irritation. Apply carefully and consult a dermatologist if you are unsure whether the product is suitable for your skin.
Skin signs of vitamin deficiency
Skin signs of vitamin deficiency include hyperpigmentation, poor wound healing, hair loss, abnormal nails, rough, scaly patches, and excessive dryness. However, this is not a complete list. If you’re concerned about a vitamin deficiency, talk to your doctor. Blood tests are the only way to find out if your body is deficient in certain nutrients.
advantage
Here are some of the common claims you’ll see about vitamins for skin health.
- anti-aging: Many claims about vitamins and skin are not supported by extensive research. Research shows that retinol, a synthetic vitamin A found in many skin care products, is effective against signs of aging such as wrinkles. However, research on vitamin C for skin aging is inconclusive.
- improves skin elasticity: Research shows that applying vitamin C topically may improve skin elasticity.
- Recovers skin damage: There is conflicting evidence as to whether vitamin E has an effect on scarring. A 2015 research review demonstrated that while topical vitamin E can help reduce scarring in some cases, it can actually make them worse.
- reduces inflammation. Some skin care products can irritate your skin instead of soothing it. A 2009 study suggests that vitamins E and D may help with skin irritation caused by contact dermatitis.
If you are considering taking supplements, discuss your decision with your healthcare provider to ensure a balanced intake and avoid overdosing.
risk
If you want to use vitamins to promote skin health, know that there are risks to doing so. Taking too much of certain vitamins can cause side effects. Vitamin C supplements are water-soluble and excess is excreted in the urine, so there is no risk of overdosing, but reactions may occur if used topically. Side effects of topical use of vitamin C include:
- yellowing of the skin
- stains on clothes
- stinging
- drying
- hives
Topical retinoids can also cause dermatitis, especially in people with sensitive skin.
Taking vitamin E for your skin can also cause problems. Research shows that taking too much vitamin E in supplements can lead to potential long-term health risks such as prostate cancer and increased risk of death for people with heart disease. Vitamin E may also interact with certain medications, such as anticoagulants.
summary
It’s not clear whether vitamins for skin health are really backed by science. Most studies on vitamin supplements and topical skin care involve small groups of participants. It’s also difficult to measure the impact these vitamins have on skin health because there are so many variables and factors involved. For example, how much you go out in the sun can have a big impact on the appearance of your skin.
Some people are lucky enough to be blessed with great genes that give them near-perfect skin. If you’re looking for ways to improve your skin’s health, your best bet is to see a dermatologist, especially if you have a skin condition that bothers you like acne or rosacea.
If you’re concerned about your skin’s aging and wrinkles, trying creams and supplements may help, but it can also be an expensive path. After all, a healthy diet is the most effective way to prevent vitamin deficiencies that can cause skin problems.
