While aging and sun exposure affect the texture and health of your skin, the vitamins that you intake play a major role in supporting dermatological health. Vitamins, especially A, B, C and E promote a smooth and clear complexion that is youthful looking and resilient. Derived from food and nutritional supplements, vitamins help to repair cellular damage, combat inflammation and offset the harmful effects of free radicals in the environment.
Vitamin A
Vitamin A is an antioxidant that protects the skin from the damaging effects of free radicals that can break down collagen. Collagen is a form of protein that helps keep skin firm and elastic. An active form of vitamin A is retinol, which helps to smooth wrinkles and to boost your skin's natural production of collagen. Vitamin A is found in animal products, such as eggs, meat and cheese. However, as these sources are also high in cholesterol and saturated fat, taking a vitamin A supplement or using a retinol-based cream are good ways to access the benefits of vitamin A without compromising your heart health.
Vitamin B
B vitamins are part of a family of nutrients including riboflavin, thiamin, folic acid, and cobalamins, all of which improve circulation and are essential in cell metabolism, division and growth. Because B vitamins are important to cellular regeneration, they aid in keeping skin soft and smooth. B Vitamins are water soluble and are flushed out of the body everyday. To renew your B vitamins, either take a B complex supplement or consume vitamin B-rich foods, such as potatoes, spinach, asparagus and watermelon. Vitamin B-12 can be applied directly to the skin as a treatment for psoriasis or eczema, and vitamin B-5 is considered effective for the treatment of acne.
Vitamin C
Vitamin C is an antioxidant found in abundance in citrus as well as other fruits and vegetables, and promotes smooth, healthy skin by helping to protect it from environmental pollutants. Vitamin C boosts the health of the immune system, and is effective in preventing acne and other skin infections. When applied directly to the skin, vitamin C offers protection from the harmful effects of the sun and also helps to repair the damage caused by radiation therapy. The National Institutes of Health caution that taking vitamin C supplements in quantities greater than 2,000 mg per day is likely unsafe and can cause harmful side effects.
Vitamin E
Vitamin E is an antioxidant as well as a great friend of smooth, soft skin. Vitamin E is a fat-soluble nutrient that supports internal health and helps skin to retain its moisture. It protects against sun damage, slows the signs of aging, supports the healing of wounds and scars, and diminishes the appearance of stretch marks. Vitamin E can be taken as a supplement, but is also highly effective when applied topically as it penetrates the skin's surface. Foods high in vitamin E include olive and other vegetable oils, avocados, nuts, seeds and wheat germ.
