Numerous vitamins are essential for producing a healthy glow and youthful appearance on your skin. The most essential nutrients include vitamins A, C, E and the B-complex vitamins. Which one of these is the most important for you to add to your list of supplements? It really depends on your diet and the problems you might have with your skin.
Vitamin A can help with many skin problems. It can help soften rough skin, reduce the appearance of wrinkles and help with acne problems. Especially powerful is an acid form of vitamin A called retinol. A less potent form is available over-the-counter, but for the most powerful forms of retinol, you need a prescription from a dermatologist. Retinol is available in topical and oral forms and should not be used by pregnant women or women who plan to get pregnant. It can produce severe side effects, such as sensitivity to light. The tolerable upper limit of vitamin A for adults is 10,000 international units, or IU.
Vitamins C and E
Vitamins C and E work together, and that is why they are seldom prescribed alone. When these two vitamins are combined, they help reduce the damaging effects of the sun twice as effectively than when they are administered alone. The study was published in the June 2003 issue of the "Journal of the American Academy of dermatology". Both E and C vitamins confer antioxidant protection on collagen when they are applied topically. These vitamins can be taken orally or topically, but keep in mind that it might take months to see the effects of the topical creams on the skin. The maximum daily dosage of vitamin C is 2,000 mg and for vitamin E, it is 1,000 mg.
Vitamin B Complex
The B-complex vitamins include B1, B2, B3, B5, B6 and B12. B1 improves blood circulation and gives your skin a healthy glow. B1 deficiency can cause depression and irritability. B2 is needed in normal cell growth. B2 deficiency can cause the corners of the lips to crack. B3 gives oxygen to the skin. B5 reduces cholesterol levels and helps the body fight infections. B6 makes the skin appear less puffy, and B12 helps maintain healthy red blood cells and, thus, a healthy skin color.
Which One Is Best?
All of these vitamins are essential, but you might only need one or two of them to see any improvement in your skin. If your main problem is acne or wrinkles, you might find retinol to be to most helpful to you. If you see lots of sun damage in your skin, vitamins C and E might help you most. Should your skin and lips appear dry, you might want to turn to vitamin B for help.
- Mayo Clinic: Vitamin A (Retinol)
- "Your Skin, Younger"; A.C. Logan et al; 2010
- "Am Acad Dermatol." Journal; "UV Photoprotection by Combination Topical Antioxidants Vitamin C and vitamin E"; J.Y. Lin et al; June 2003