Vitamins play important roles inside the human body. Among other things, vitamins are needed to maintain strength and structure in both skin and nails. The most important vitamins for this function are vitamins C, E, and B complex.
Vitamin C
Vitamin C helps the skin by working as an antioxidant, which are substances that help prevent damage caused by free radicals. Free radicals are byproducts of sunlight, smoking, and pollution, among other things.
Sunlight can be very harmful to the skin. Free radicals from sunlight can harm the skin by damaging collagen and elastin, fibers that form the structure of the skin. Vitamin C however, has been proven to prevent skin damage caused by prolonged sun exposure. This includes reducing wrinkles, improving skin texture, and even reducing the risk of skin cancer.
Vitamin C is also important in maintaining nail growth. A lack of vitamin C can cause hangnails.
It is recommended you take between 500 and 1,000 mg of vitamin C daily. This vitamin is found in many foods including citrus fruits.
Vitamin E
Vitamin E works the same way as vitamin C. Both vitamin C and E are antioxidants, and combined, they can drastically reduce skin damage caused by sunlight. Studies by the American Academy of Dermatology state that taking 400 IU of vitamin E daily can both reduce the risk of damage to skin cells and reduce the production of cancer-causing cells.
In addition, if used in a lotion or cream, vitamin E can soothe dry or rough skin. Vitamin E can be found in fortified cereals, nuts and seeds.
Vitamin B Complex
Biotin, a member of the B vitamin family, forms the foundation of cells found in the skin and nails. A lack of biotin can cause dermatitis, an itchy skin reaction. It could even lead to baldness. Niacin, another B vitamin, helps retain moisture in the skin. It also works as an anti-inflammatory to soothe irritated skin.
According to a study by the American Academy of Dermatology, topical vitamin B can dramatically improve aging in the skin. A lack of B vitamins can cause fragility and dryness in the nails.
Most people have proper levels of biotin, as the body produces it naturally. It is also found in foods such as bananas, eggs, oatmeal and rice.
