Health experts say that vitamins and minerals in all forms play an integral role in a healthy complexion, whether the source is food, supplements, or even a jar of cream.
If you feed your skin from the inside and out, experts say you can’t help but benefit. We agree as our own food supplements help: clear skin and help: revitalise my skin both work from the inside to provide clinically proven skin health benefits but what are the best vitamins for your skin?
Vitamin A promotes proper repair and maintenance of the skin, a healthy amount will show a reduction in fine lines and wrinkles (due to its effectiveness at reducing free radical damage), and it will help prevent acne and dry skin. It helps reduce sebum production, too. Most people receive enough vitamin A from their diets and supplements aren’t necessary. Foods high in vitamin A include eggs, milk, liver, fortified cereals, chili peppers, dandelion, carrots, apricots, collard greens, kale, sweet potatoes, spinach, and cantaloupe.
Please note: vitamin A can be harmful if taken in excessive amounts in supplement form.
Biotin, a type of vitamin B, is a nutrient that forms the basis of skin, nail and hair cells, and a biotin deficiency can result in dermatitis and itchy skin. Your body supplies a lot of vitamin B on its own, but it can also be found in bananas, eggs, oatmeal and rice
Vitamin C helps reduce the effects of sun damage on the skin, and it helps tissue repair itself. Vitamin C is found in citrus fruits and many vegetables, but you can also take an additional supplement to help your overall health as vitamin C is thought to bolster the immune system.
Vitamin C is especially effective at protecting the skin from overexposure to the sun when combined with vitamin E.
Vitamin E is another powerful antioxidant that reduces the effects of sun exposure on the skin. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Vitamin E also reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin. Food sources of vitamin E include wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.
Please note: avoid synthetic vitamin E supplements, as they have been shown to actually harm health. Only consume natural vitamin E from a reputable source.
Vitamin K isn’t as useful internally as the vitamins above, but when found in creams, it can be helpful in reducing under-eye circles and bruising.
Other skin-beautifying antioxidants you might want to try include selenium, thiamine, beta-carotene and zinc.