Vitamins such as A, B, C and E are substances that promote glowing, healthy, youthful, resilient skin. Various other minerals, herbs, amino acids, super foods, fatty acids and antioxidants can help purify and refine the health of our skin. Aging and sun exposure naturally reduce the skin's elasticity and regeneration. Cellular inflammation may be largely responsible for most skin conditions. Antioxidants and vitamins naturally combat the free radicals and inflammation that can cause skin damage
Vitamin A
Vitamin A is a fat-soluble nutrient that is needed in the body to ensure the strength of membranes and other structures that make up skin tissue. The retinol forms of vitamin A are the ones that the body uses. The natural plant form of vitamin A is beta carotene, which the body can then convert to the more bio-available forms. Retinols such as retinly palmitate are toxic in large doses because they are stored in the liver. Beta carotene, however, is not toxic in large amounts. Foods that naturally contain vitamin A include fish liver oil, liver, egg yolks, sweet potato, carrots, broccoli, kale, spinach, pumpkin, collard greens, eggs, apricot, papaya, mango, peas and winter squash. The recommended dose of vitamin A for healthy adults is 2,500 to 5,000 IU per day. You can safely take beta carotene in higher amounts, 10,000 IU to 25,000 IU. Vitamin A also acts as an important antioxidant. Antioxidants neutralize free radicals that can damage DNA, leading to skin damage and premature signs of aging.
Vitamin B
Vitamin B was previously thought to be a single nutrient. However, with further research this nutrient was shown to be a whole family of water-soluble essential and conditionally essential co-factors. The vitamin B family includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin, folic acid, and the cobalamins (B12). Surprisingly, these nutrients have no unique relationship among them, despite the fact that they were categorized together. Vitamin B is essential for catalyzing reactions involving cell metabolism, growth and division. Skin cells are constantly reproducing at a high rate throughout our lives, so the beneficial effect of vitamin B for skin health should not be surprising. You must consume vitamin B daily, because the water-soluble nutrient is quickly flushed out of the body. Natural sources include potatoes, bananas, beans, turkey, tuna, brewer's yeast and molasses. You can get extra vitamin B in the form of multivitamins or B-complex. Biotin, in particular, is added to hair, skin and nail vitamin formulas, and can be taken in supplemental amounts to support skin health.
Vitamin C
Vitamin C, or ascorbic acid, is essential, because, unlike other animal species, the human body cannot make it. Vitamin C has antioxidant properties that ease oxidative stress caused by free radicals and metabolic processes. Vitamin C is also an important part of the formation of collagen, which gives skin the tightness and elasticity commonly associated with youth. Natural sources include camu camu, Brussels sprouts, broccoli, kiwi fruit, papaya, strawberries, oranges and other citrus fruits, spinach, potatoes and animal liver. Dosing varies widely because vitamin C is not toxic, even in very high amounts. The U.S. government recommends 60mg a day. However, for optimal skin and immune health, many people use 500mg twice a day. Therapeutic use at 1 to 3g a day is not uncommon. Supplements with vitamin C in the range of 10g a day can cause nausea and diarrhea.
Vitamin E
Vitamin E is the name given to the tocopherols that are essential to prevent the oxidation of fatty acid membranes, which make up a large portion of our skin cells. Its antioxidant properties further serve to detoxify and neutralize free radicals. Natural sources include asparagus, avocado, eggs, milk, almonds, seeds, spinach, wheat germ, and canola, sunflower, and olive oils. Though the recommended daily allowance is only 15 IU, you can take vitamin E in higher doses to increase the antioxidant capabilities. Many people use 100 to 400 IU daily for optimal skin health. Up to 1,200 per day is safe for most people, but be sure to check with your doctor before supplementing with high doses of any vitamin.
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