Vitamin deficiency contributes to aging skin and skin conditions, as well as to breakdown of proper body function and the ability to protect yourself from disease. Always aim for a healthy balance of vitamin-rich fruits, vegetables, nuts and other food sources. Check with your doctor to determine if any skin or body issues you have can be addressed by boosting your intake of certain vitamin supplements or vitamin-rich foods.
Vitamin A
Vitamin A, also known as Retinol, helps the skin’s cells to reproduce themselves, according to the University of Maryland Medical Center, or UMMC. Your doctor may prescribe supplements of Vitamin A to deal with psoriasis or severe acne. The form of vitamin A known as beta carotene is an antioxidant, as are vitamins C and E, notes author Bill Gottlieb in “New Choices of Natural Healing.” As many as 60 conditions and illnesses related to aging may be warded off with antioxidants, notes Gottlieb.
Look for vitamin supplements or from food sources. Food sources deliver vitamin A either through the compound beta carotene or through retinoids. The former group includes yellow and orange fruits and vegetables, such as carrots, sweet potatoes and peaches. Beta carotene also exists in dark green leaf vegetables like spinach. Foods in the retinoid group which convert to vitamin A include dairy and meat products.
Vitamin C
Vitamin C is crucial in the formation of collagen, the protein important for maintaining younger-looking skin and strong bones and teeth. Vitamin C also may help to protect against heart disease, cancer, high blood pressure, eye disease, and the common cold, notes UMMC. Take supplements in capsule or tablet form, and boost your intake of citrus fruits and juices, peppers, tomatoes, berries, Brussels sprouts and cabbage.
Vitamin E
Vitamin E is an antioxidant, which helps to protect the skin and immune system from environmental toxins. These toxins, also known as free radicals, hasten the aging process, notes UMMC. They may also contribute to diseases such as cancer and heart disease. To harness vitamin E’s use as skin protector, natural beauty author Jeanne Rose recommends topical and oral applications of vitamin E. She suggests piercing a vitamin E capsule with a clean needle and spreading the liquid around the delicate eye area at nighttime, for example, and also includes liquid from vitamin E capsules in several anti-aging skin lotion recipes. A 5 oz. formula of blended body oils, for example, includes 400 units of vitamin E, or four capsules pierced for their liquid and blended with the oils.
For internal use, UMMC recommends getting the majority of your vitamin E from food sources such as eggs, nuts, liver, vegetable oils, spinach, sweet potatoes and yams.
Zinc
Technically a mineral rather than a vitamin, zinc is an important antioxidant which helps the body heal from wounds and ward off the aging process, notes UMMC. Topical doses of zinc may help with acne. Zinc is also important to the immune system and thyroid function. Look for zinc in multivitamins, and eat zinc-rich foods like red and white meats, seafood--especially oysters--and cheese.
Biotin
Part of the B group of vitamins, biotin is sometimes also called vitamin H. Like other B vitamins, biotin contributes to healthy skin and hair. Biotin is often used in commercial beauty products. It may help to prevent hair loss and cradle cap. Small amounts of biotin are found in food sources such as eggs, sardines, brewer’s yeast, nuts, cauliflower, mushrooms, whole grains and bananas. Often taking a B complex vitamin will provide all the biotin you might be lacking in your diet. While biotin deficiency is rare, your doctor may prescribe a supplement.
References
- "Herbal Body Book"; Jeanne Rose; 2000
- University of Maryland Medical Center: Supplements
- MotherNature.com: New Choices in Natural Healing: Vitamin and Mineral Therapy
