Help your skin radiate with a boost of essential vitamins. Just like any other cells, skin cells are dynamic and constantly regenerating. Vitamins, minerals and proteins are fundamental for your skin to thrive; any underlying deficiency can sabotage your skin. Get your best glow by seeking these essential vitamins in oral supplements, topical products or a combination.
The Facts
Skin suffers from many conditions including acne, eczema, UV damage, rosacea and the effects of aging. Inflammation and oxidative stress are most often to blame for chronic skin conditions, according to Naturopathic Dr. Alan C. Logan, quoted in the August 2009 issue of "Better Nutrition" magazine. Therefore, antioxidant vitamins and minerals provide optimal skin protection by neutralizing free radicals before they have a chance to damage your cells.
Essential Supplements
Vitamin A increases the rate of skin cell regeneration, protects against UV rays, and, according to the National Institutes of Health Office of Dietary Supplements, is an effective acne treatment. Vitamin C builds collagen, improves elasticity, forms connective tissue and helps the skin to heal. Vitamin E protects cells from the effects of aging and reduces scarring. Zinc plays a role in DNA synthesis including cell division, repair and growth. Zinc also aids wound healing, inhibits inflammation and controls sebum production. Omega 3 fatty acids (found in fish and flaxseed oils) inhibit inflammation and moisturize.
Recharge your diet with phytochemicals: naturally-occurring, healthy compounds that produce vibrant colors in plants. Red tomatoes (lycopene), green spinach (chlorophyll), blue or purple berries (anthocyanins), white onions and garlic (anthoxanthins) are a few examples. Choose produce with the deepest and brightest colors for maximum phytochemical content.
Considerations
Check your consumption of sugar, fat, fried foods, caffeine and alcohol. If these foods are prevalent in your diet, they may mask the benefits of vitamins and dampen your glow. Also, wheat allergies, also known as celiac disease or gluten intolerance, can greatly affect the skin of some individuals. Talk with your health care provider if you suspect a food allergy.
Warning
Avoid overdosing on vitamins by reading supplement labels and taking no more than 100 percent of your daily value. Fat soluble vitamins, such as A and E, are toxic at high levels, while water soluble vitamins, such as C and beta-carotene, are generally nontoxic. Overdosing on beta-carotene (a water-soluble form of vitamin A) will tint your skin orange temporarily.
Time Frame
Results are usually gradual--don't be discouraged. The skin takes some time to completely renew itself and incorporate vitamins into the new cells. You may see results anywhere from two weeks to three months after beginning to take supplements.
References
- Better Nutrition magazine; Inner Beauty; Sherrie Strausfogel; August, 2009.
- National Institutes of Health Office of Dietary Supplements
