Best Vitamins for Skin
Date:
01 Oct 2022
Vitamins are essential for body function, and the skin is no different in terms of needing vitamins to flourish. We will be discussing the best vitamins for skin health, why they are so needed and how to find them!
Vitamin D and Skin Health
Vitamin D is super important for healthy skin. When sunlight is absorbed by your skin, cholesterol converts to vitamin D. This vitamin D is then absorbed by the liver and kidneys and transported through the body which is essential to create healthy cells.1
Our skin is made up of cells - just one inch of skin has 19 million cells!2 so keeping them healthy is fundamental. Vitamin D has been shown to help treat psoriasis by improving cell health and reducing symptoms.1
As well as exposing the skin the sunlight, you can also consume vitamin D through your diet or with supplements.
Breakfast cereals, orange juice and yoghurts are often fortified with Vitamin D which simply means added to. Many fish are naturally high in vitamin D such as salmon, tuna and cod.1
Vitamin C and Skin Health
Vitamin C is extremely antioxidant, which can actually help to fight cancer. Skin cancer is extremely common; 1 in 5 people are diagnosed with skin cancer at some point in their lives.3
Vitamin C helps to body to produce collagen, which is important for skin elasticity. Good collagen production can help to skin to stay taut and reduce signs of ageing, so many anti-ageing skin care products contain vitamin C.1
Vitamin C can be found in many citrus fruits. Oranges are particularly well known for their vitamin C content; many orange juices are fortified with vitamin C. Green veg can also have a high vitamin C content, such as broccoli and spinach.1
Vitamin E and Skin Health
Vitamin E is essential for protecting the skin against sun damage. Whilst we need vitamin D from the sun, we do need to ensure the sun is protected against UV rays damaging the skin and even causing skin cancer.1
Vitamin E is antioxidant just like Vitamin C, meaning it can help the body to fight cancer cells. The body’s ability to minimise damage caused by UV rays such as dark spots and wrinkles is called photoprotection.
Topical products that contain vitamin E and C are the most effective in photoprotection, so can protect the skin effectively.1
Nuts and seeds often contain a lot of vitamin E including sunflower seeds, almonds and hazelnuts.
Plant based oils such as wheatgerm oil, soybean oil and sunflower oil can all be high in vitamin E. Avocados, mangos, red bell peppers and spinach are all also high in vitamin E.4
Vitamin K and Skin Health
If you are suffering from bruising, upping your vitamin K content can help your body to heal. Vitamin K helps the body to form blood clots which is essential in the healing process from wounds, bruises or surgery.1
Vitamin K can be found in leafy greens such as kale, spinach, lettuce, cabbage and green beans. It can also be found in soybean or canola oil.
Probiotics and Skin Health
Although not a vitamin, probiotics are fundamental in skin health and worth mentioning when discussing what to include in your diet to protect the health of your skin!
The probiotic strain Lactobacillus Rhamnosus SP1 has been shown to reduce inflammation and irritation associated with eczema and psoriasis, as well as the appearance of acne.
Lactobacillus Rhamnosus SP1 sends detoxifying and anti-inflammatory signals to the skin through the gut known as the gut-skin axis.
At The Gut Co, we created a probiotic supplement called Skin Health, carefully formulated to include skin boosting vitamins, minerals and probiotics.
Skin Health contains a blend of vitamins A, C, D and E which can reduce oxidative damage and help to reduce wrinkles and fine lines that occur due to oxidative stress.
Final Thoughts
Looking after your skin is perhaps more simple than you thought! You don’t need a range of skin care products that fill up your bathroom cupboard; just focus on including these key vitamins in your diet and your skin will thank you for it.
References
2: https://my.clevelandclinic.org/health/articles/10978-skin#:~:text=What%20else%20makes%20up%20the,endings%20and%2020%20blood%20vessels
3: https://www.aad.org/media/stats-skin-cancer#:~:text=Skin%20cancer%20is%20the%20most%20common%20cancer%20in%20the%20United%20States.&text=Current%20estimates%20are%20that%20one,skin%20cancer%20in%20their%20lifetime.&text=It%20is%20estimated%20that%20approximately,with%20skin%20cancer%20every%20day
4: https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
5: https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
