Maintaining a pure and healthy lifestyle not only benefits your body and its functions, but it also helps keep your skin bright, fresh, and healthy too. Whether you’re suffering from dryness, psoriasis, or just wanting to promote healing and healthy skin function, there are plenty of options. We’ve listed several of the top skin-repairing vitamins and how they can help restore your youthful glow to help you improve your body’s health and quality of life below.
Which Vitamins are Best For Improving Skin?
Vitamin E has been a standard in skin-care for so many years that it’s easy to overlook or dismiss in place of newer, flashier products. However, it’s both a nutrient and an antioxidant, so it packs a powerful punch when it comes to health benefits, whether taken orally as a supplement or used sparingly as a topical. It’s wide range of benefits make it a very versatile vitamin that prevents free radicals, nourishes skin, and helps heal scars. It’s make-up includes 8 different compounds that provide amazing benefits, including tocopherols and tocotrienols, both of which are highly absorbent to your skin and are great for fighting cancer inside and out of your body. Vitamin E is also oil-soluble, so it makes a great topical to apply for dark circles and dry or rough skin.
- Good For: Wrinkles, sun over-exposure, dark spots, dark circles, healthy glow, and dry skin
- Can Also Be Found In: Butternut squash, almonds, avocado, spinach, and sunflower seeds.
Due to its role in collagen production, Vitamin A is hard to beat when it comes to improving your skin’s clarity and health. In addition to this, it also helps regulate oil production to prevent acne and balances your skin’s own little ecosystem. It’s important to include Vitamin A in your diet as this is naturally depleted in your body throughout the day, due to sun exposure and various other environmental factors. A also normalizes cell behavior, promotes health for melanin, and boosts your immune function.
- Good for: Acne, Oily skin, repairing damage, healthy glow, wrinkles.
- Can Also Be Found In: Carrots, Sweet Potato, Kale, Spinach, and Broccoli.
B vitamins provide a lot of benefits to keeping your skin healthy and looking fresh. Vitamin B12 is a powerhouse nutrient that is applicable for a wide variety of health ailments, and especially for skin. B12 helps regulate your pigment production and is the perfect solution for dull or unhealthy skin. B3 is also an excellent vitamin for skin, as it increases production of ceramides and fatty acids, which help reinforce your skin’s natural protective barrier. Because of this, your skin is better able to keep moisture in and irritants out. These vitamins are not water soluble and cannot be stored in the body, being purged through your urine. That’s why it’s important to supplement with a balanced diet and vitamins in order to keep them in your body and help your skin stay radiant.
- Good For: Rosacea, acne, minimizing dark spots, dry skin, pigment imbalance.
- Can Also Be Found In: Mushrooms, Tuna, Avocados, and Sunflower seeds.
Vitamin C naturally occurs in high quantities in both layers of your skin. It is an antioxidant, so it wards off cancers and and also plays a role in collagen production. Supplementing with Vitamin C orally can enhance the effectiveness of sunscreens by decreasing cell damage and promoting the healing process. It also helps heal damaged skin and in some cases can reduce the appearance of wrinkles. Using Vitamins A and C in conjunction with one another can provide a powerhouse combo of healing and rejuvenation for your skin.
- Good For: Aging skin (wrinkles, sagging), brown spots, firming and lifting.
- Can Also Be Found In: Strawberries, Pineapple, Mango, Brussel Sprouts, and Bell Peppers.
Vitamin K is important to the body’s natural blood clotting process, and as such, is thought to prevent and aid in the lessening of dark circles under the eyes, stretch marks, spider veins, and bruises. It helps to strengthen capillaries, fade dark circles, and improves blood circulation to keep your skin bright and healthy. Vitamin K is especially beneficial in topical form for those that have just undergone surgery as it helps repair and diminish scarring or swelling.
- Good For: Scarring, reducing swelling, bruises, dark circles, circulation
- Can Also Be Found In: Kale, Cabbage, Scallions, Cucumbers, and Yogurt
Skin is our body’s most important protective barrier that keeps out infection, disease, and other unwanted microbes, so it’s important to take care of it. By supplementing a wholesome diet and good sleep habits with a few essential nutrients, you can keep your skin radiant, healthy, and glowing.
The Relationship Between Hair, Nail, & Skin Health
The relationship between your hair, skin and nails can be vastly underestimated. Our skin’s appearance mirrors our overall gut health, and our hair and nails do the same. Thinning hair and brittle nails are telling us something about our lifestyle and our diet as much as dry or dull skin alerts us to deficiencies or poor organ functions. By paying attention when you look in the mirror, you can learn to listen to your body and start to implement better nutrition and healthier habits to improve overall health.
Healthy Hair and Nails 101
Ensuring your locks stay lustrous requires more than just the occasional trim and style. Thinning or dry and brittle hair, as well as discolored or fragile nails, tend to indicate a deeper health issue, and can be a great clue that you need to start supplementing your diet with more beneficial compounds. Hair and nails share the same nutritional requirements as your skin, and each of the vitamins listed above will benefit your entire body. There are also a few ways you can target specific issues to keep your entire body glowing and whole.
Hair – The Issue and What it Means
Dandruff itself is quite normal in small amounts, but any excessive flaking and itching combined with redness and irritation of the scalp tends to indicate a nutritional or hormonal deficiency.
Treat With: Vitamin A, Vitamin C, Vitamin B
Hair Loss isn’t fun by any means, but there are ways to heal and prevent. In addition to hormonal imbalances or nutritional deficiency, losing hair also occurs when we suffer too much stress, are eating too little protein, or aren’t getting enough zinc. Side effects of many medications also can include thinning hair.
Treat With: Vitamin C, Vitamin B3
Dull, Brittle Nails also tell our bodies that we need more nutrients, and can also point to an underfunctioning thyroid, or hypothyroidism. Nail health deficiencies can also manifest as hardening or thickened nails, splitting, slow growth, or discoloration.
Treat With: Vitamins B, Vitamin C