The 4 Best Vitamins for Your Skin

Vitamin D

Vitamin Dis most often made when sunlight is absorbed by your skin. Cholesterol converts to vitamin D when this happens. Vitamin D is then taken up by your liver and kidneys and transported throughout the body to help create healthy cells. This includes the skin, where vitamin D plays an important role in skin tone. It may even help treatpsoriasis。

Calcitriol is a man-made version of a kind of vitamin D that humans produce naturally. Calcitriol is a topical cream that has been effective in treating people with psoriasis. A 2009 study published in the Journal of Drugs and Dermatology found that applying calcitriol reduced the amount of skin inflammation and irritation in people with psoriasis and produced few adverse side effects.

TheLinus Pauling Institute at Oregon State University建议每天600 IU的维生素D的摄入量day. You may need more if you are pregnant or over the age of 70.

You can increase your vitamin D intake by:

• getting 10 minutes of sun exposure a day (check with your doctor first, especially if you have a history of skin cancer)
• eatingfortified foods, such as breakfast cereals, orange juice, and yogurt
• eatingfoodsthat have vitamin D naturally, such assalmon, tuna, and cod

Supplements 101: Vitamin D

Vitamin C

Vitamin C is found at high levels in the epidermis (outer layer of skin) as well as the dermis (inner layer of skin). Its cancer-fighting (antioxidant) properties, and its role in collagen production help keep your skin healthy. This is why vitamin C is one of the key ingredients found in many antiaging skin care products.

Taking vitamin C orally can enhance the effectiveness of sunscreens applied to your skin for protection from the sun’s harmful UV rays. It does this by decreasing cell damage and helping the healing process of bodily wounds. Vitamin C can also help fend off the signs of aging because of its vital role in the body’s natural collagen synthesis. It helps to heal damaged skin and, in some cases, reduces the appearance of wrinkles. Adequate vitamin C intake can also help repair and prevent dry skin.

Due to the prevalence of vitamin C in over-the-counter products, dietary supplements, and foods we eat, deficiency of this nutrient is rare. The recommendation is 1,000 mg per day. If you find that you don’t get enough vitamin C in your diet, you can:

• • eat for morecitrus foods, such as oranges
  • eat other plant-based sources of vitamin C, such as strawberries, broccoli, and spinach
  • drink orange juice
  • take supplements, as recommended by a doctor
  • look forantiaging skin treatments with vitamin C for treating dryness, redness, wrinkles, and age spots

Vitamin E

Like vitamin C,vitamin Eis an antioxidant. Its main function in skin care is to protect against sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. Photoprotection refers to the body’s ability to minimize the damage caused by UV rays. This can help prevent dark spots and wrinkles.

Normally, the body produces vitamin E through sebum, an oily substance emitted though the skin’s pores. In the right balance, sebum helps keep the skin conditioned and prevents dryness. If you have particularly dry skin, vitamin E can possibly help counteract a lack of sebum. Vitamin E also helps in the treatment of skin inflammation.

While vitamin E is available in many skin care products, the problem is that any effects could be minimized uponsun exposure。Getting enough vitamin E in your diet is preferable. Most adults need about 15 mg of vitamin E per day. You can increase your intake by:

• eating morenutsandseeds, such asalmonds,hazelnuts, andsunflower seeds
• taking amultivitaminor separate vitamin E supplement
• using topical products that contain both vitamin E and vitamin C (this can be more effective in photoprotection than those that contain only one of the two)

Vitamin K

Vitamin K is essential in aiding the body’s process of blood clotting, which helps the body heal wounds, bruises, and areas affected by surgery. The basic functions of vitamin K are also thought to help certain skin conditions, such as:

• stretch marks
• spider veins
• scars
• dark spots
• stubborn circles under your eyes

Vitamin K can be found in many differenttopical creamsfor the skin, and it can help treat a variety of skin conditions. Doctors frequently use creams that contain vitamin K on patients who have just undergone surgery to help reduce swelling and bruising. This may help speed up skin healing. However, research on vitamin K’s effects on the skin is more limited than that for vitamins E and C.

According to theUniversity of Florida, vitamin K deficiencies are rare in the United States. Adults need between 90 and 120 ug per day. You can increase your intake by eating:

• kale
• spinach
• lettuce
• cabbage
• green beans

Vitamins are essential for skin health

As vitamins are essential to your health and body functions, vitamin deficiencies can cause adverse effects on the skin. Since vitamins C and E play such important roles in protecting your skin from the sun, deficiencies in either vitamin can increase the risk of skin damage, including皮肤癌。According to the Centers for Disease Control and Prevention, skin cancer is the most common type of cancer in the United States.

Talk to your doctor

Vitamin supplements are easy to come by these days, so consult with your dermatologist or doctor to start a regimen for your health. Next time you walk down the skin care aisle at the store, take a look to see if these four helpful vitamins are ingredients of your favorite products.

While vitamins are essential for skin health, you might already be getting enough of these vitamins through your daily diet. A blood test can help determine whether you have any vitamin deficiencies. You should only take vitamins with the guidance of a medical professional to prevent overdose.

Shop online for multivitamins.