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Which Vitamin is Good for Skin?

Vitamin D, along with vitamins C, E, and K, is one of the finest vitamins for your skin

Vitamins for Skin

Taking care of the skin should be a priority in the daily routine. After all, it is the largest organ in your body. The first thing most doctors will encourage you to do to maintain your skin’s health is to limit your exposure to the sun's damaging ultraviolet (UV) radiation and to use protective sunscreen whenever you are outside. The sun, on the other hand, isn't all bad. Vitamin D is produced throughout the skin with just 10–15 minutes of daily exposure. Vitamin D, along with vitamins C, E, and K, is one of the finest vitamins for your skin.

Getting adequate vitamins might help in maintaining a healthy and young appearance. This could result in a decrease in:

  1. Spots of darkness
  2. Redness
  3. Wrinkles
  4. A few rough spots
  5. A lot of dryness

Supplements for essential skin vitamins are available, but they can also be found in skincare products. Here is a list of  four key vitamins and how they can aid your skin's health:

1. Vitamin D

When sunshine is absorbed by your skin, vitamin D is produced. When this happens, cholesterol is converted to vitamin D. Your liver and kidneys absorb vitamin D, which is subsequently distributed throughout your body to help generate healthy cells. This includes the skin, where vitamin D is critical for skin tone. It may possibly aid in the treatment of psoriasis.

Calcitriol is a synthetic form of vitamin D that humans naturally make. Calcitriol is a psoriasis treatment cream that has been shown to be beneficial. Calcitriol was reported to lessen the level of skin inflammation and irritation in persons with psoriasis, with few unwanted side effects.

You can get more vitamin D by doing the following:

  1. Just 10 minutes of daily sun exposure.
  2. Breakfast cereals, orange juice, and yoghurt are all fortified foods.
  3. Salmon, tuna, and cod are examples of foods that naturally contain vitamin D.

2. Vitamin C

Vitamin C is abundant in both the epidermis which is the outer layer of skin and the dermis which is the inner layer of skin. Its cancer-fighting or antioxidant capabilities, as well as its involvement in collagen creation, contribute to the health of the skin. Vitamin C is one of the major ingredients in many anti-ageing skincare treatments. Taking vitamin C orally can help sunscreens work better on your skin to protect you from the sun's harmful UV rays. It accomplishes this by reducing cell damage and assisting in the repair of body wounds. 

Vitamin C plays an important role in the body's natural collagen synthesis, therefore it can help prevent indications of ageing. It aids in the recovery of damaged skin and, in some situations, reduces the signs of wrinkles. Taking adequate vitamin C also repairs dry and damaged skin. 

Vitamin C deficiency is uncommon due to the abundance of this component in over-the-counter medicines, dietary supplements, and foods we eat. A daily dose of 1,000 mg is recommended. If you don't obtain enough vitamin C in your diet, try the following:

  1. Consume more citrus foods, such as oranges.
  2. Eat other plant-based sources of vitamin C, such as strawberries, broccoli, and spinach.
  3. Drink orange juice.
  4. Take supplements, as recommended by a doctor.
  5. Look for anti ageing skin treatments with vitamin C for dryness, redness, wrinkles and dark spots.

3. Vitamin E

Vitamin E is an antioxidant, just like vitamin C. Its primary role in skincare is to protect the skin from sun damage. When applied to the skin, vitamin E absorbs the sun's damaging UV rays. The ability of the body to reduce the damage produced by UV rays is referred to as photoprotection. This can help prevent wrinkles and dark spots. 

Vitamin E is normally produced by the body through sebum, an oily material secreted from the pores of the skin. Sebum helps keep the skin conditioned and avoids dryness when it is in the appropriate balance. Vitamin E may be able to help you compensate for a lack of sebum if you have especially dry skin. Vitamin E can also be used to alleviate skin irritation.

While vitamin E is found in a variety of skincare products, its benefits may be diminished when exposed to the sun. It is recommended to consume adequate vitamin E through your food. The average adult needs about 15 milligrams of vitamin E each day. 

You can improve your intake by doing the following:

  1. Nuts and seeds, such as almonds, hazelnuts, and sunflower seeds, should be consumed in greater quantities.

  2. Using topical treatments that include both vitamin E and vitamin C as part of a multivitamin or as a standalone vitamin E supplement, can be more effective in photoprotection than those that contain only one of the two.

4. Vitamin K

Vitamin K is necessary for the body's blood clotting mechanism, which aids in the healing of wounds, bruises, and surgical scars. Vitamin K's core functions are also suggested to help with a variety of skin disorders, including:

  1. Stretch marks
  2. Spider veins
  3. Scars
  4. Dark spots
  5. Dark circles

Vitamin K can be found in a range of topical skin treatments and can aid in the treatment of a variety of skin disorders. Doctors routinely apply vitamin K lotions to patients who have just had surgery to assist in minimise swelling and bruising. 

This could aid in skin healing. Vitamin K's effects on the skin, on the other hand, have received less attention than vitamins E and C. Adults require 90 to 120 ug every day. You can enhance your intake by eating the following foods:

  1. Kale
  2. Spinach
  3. Lettuce
  4. Cabbage
  5. Green beans

Take Away

Vitamin shortages can have negative effects on the skin because vitamins are necessary for your health and body processes. Deficits in either vitamin can increase the risk of skin damage, including skin cancer because vitamins C and E play such crucial roles in protecting your skin from the sun. Moreover, Vitamin supplements are widely available these days, so talk to your dermatologist or doctor about starting a wellness routine.