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Many of us have our own list of skincare products that we use on a regular basis and wouldn’t think about using anything else. But there are some vitamins that you can take to help improve the health of your skin that you may not have thought about before. Read on to learn more about the top 10 vitamins for healthy skin so you can add them to your beauty regimen to help get your glow back.
1. Vitamin A
There are many forms of vitamin A in food and supplements, but beta-carotene, which is found in leafy greens like spinach and kale, is known to be especially beneficial for healthy skin. In addition to being a great antioxidant that helps reduce wrinkles, antioxidants help repair UV damage caused by exposure to ultraviolet (UV) rays from sunlight. Deficiencies of vitamin A can cause acne and increase susceptibility to sunburns.
2. Vitamin B
The benefits of vitamin B for healthy Skin: Vitamin B can help your skin stay healthy. While most people know vitamin B is essential for nerve function, it’s also vital for keeping your skin healthy and beautiful. Read on to learn how vitamins B6, thiamine, riboflavin and niacin can help keep your skin looking its best. And don’t forget about vitamin B12.
3. Vitamin C
The immune system, bone health, and even tissue repair depend on vitamin C. It’s most abundant in fruits like citrus fruits and dark green vegetables like broccoli. Vitamin C plays a big role in preventing wrinkles because it neutralizes free radicals in skin cells that cause damage. Free radicals are also what make you look more tired than you actually are, so keep those at bay with a C-rich diet (or supplement). There is no RDA for vitamin C yet; however, it’s recommended that healthy adults get 90 mg per day of an absorbable form. You should get between 200 and 1,000 milligrams each day from food sources or supplements to reap benefits beyond healthy skin—like lowered stress levels and heart health.
4. Vitamin D
The most important skin vitamin is actually an essential nutrient for overall health. There are several different kinds of Vitamin D (depending on where you get it from), but it all plays a crucial role in regulating our metabolism, facilitating calcium absorption and improving bone density—all of which play a key role in healthy skin. If you’re looking to maintain your skin health, start getting plenty of Vitamin D! Some foods that contain high levels of Vitamin D include fatty fish like salmon, eggs and fortified milk. But if you’re not getting enough through food sources, talk to your doctor about taking a supplement. Remember: when it comes to skincare vitamins, more isn’t always better. Getting too much can have harmful side effects like causing heart problems or even kidney failure! Be sure to check with your doctor before upping your intake.
5. Vitamin E
One of your best vitamins for good skin, vitamin E is loaded with antioxidants that boost cell renewal and repair damaged skin cells. Vitamin E oil applied directly to scars can help them fade faster. Add it to your diet by taking vitamin E supplements or eating a range of dark leafy greens, nuts and seeds. To get your daily dose in its purest form (and save money), try nature’s most potent source: sunflower seeds—about 1/2 cup provides over 50% of your recommended daily value.
6. Vitamin K
As you age, your body needs more Vitamin K than when you were younger. This vitamin plays a critical role in building healthy bones and reducing cancer risk, so it is vital to make sure you are getting enough of it every day. Foods high in Vitamin K include leafy greens like spinach, Brussels sprouts and broccoli. A single serving of any of these three foods will give you half of your daily recommended intake!
7. Minerals and Antioxidants (Zinc, Selenium, Tocopherols)
Minerals like zinc and selenium, as well as antioxidants like vitamin E, are both crucial to skin health. Look for multi-vitamins that contain these nutrients for top-notch protection against signs of aging. If you have oily skin or acne, there’s a good chance you’re deficient in vitamin E.
8. Amino Acids (Lysine, Arginine)
Amino acids are natural compounds that come from both plants and animals. The nine essential amino acids our bodies cannot make and must acquire through diet. The essential amino acids are important for tissue growth, muscle health, proper immune function, and more. One of these essential amino acids is lysine. Lysine helps to build protein and keep your hair strong by promoting healthy hair production. Another important amino acid is arginine which is used to produce nitric oxide in our body (healthy blood flow). Arginine is also crucial for digestive health since it promotes a healthy intestinal tract.
9. Water-Soluble Vitamins (Biotin, Niacin, Pantothenic Acid)
Water-soluble vitamins get flushed out through urination, which is why you need to replenish them more often than fat-soluble vitamins. Our bodies are able to generate and store most of these vitamins from carbohydrate and protein sources, but that doesn’t mean we have an infinite supply. In fact, research has shown that water-soluble vitamin deficiencies are common in both athletes and obese people on high carbohydrate diets.