Healthy, well-nourished and efficiently regenerating skin allows you to avoid many, often difficult to treat, diseases. It is worth introducing products containing high concentrations of vitamins that affect its condition into your diet. What vitamins are essential for the skin and what effect do they have on it?
Structure of the human skin
Human skin consists of three layers: the epidermis consisting of several layers of epithelial cells called keratinocytes, the dermis formed of connective tissue with numerous collagen fibers and elastin, and the subcutaneous tissue formed from adipose and connective tissue. In this last layer there are numerous glands and lower hair roots. Vitamins affect all layers of the skin, so they are essential for its proper functioning.
A deficiency of essential vitamins, minerals and amino acids can cause dry and rough skin and the formation of various lesions, such as acne, bursting capillaries, dark circles under the eyes, bites, aphthae, and can also lead to abnormal cell keratosis and peeling of the epidermis. As a consequence, the skin loses its healthy color, firmness, radiance, begins to look tired and devoid of energy. All this leads to faster skin aging and wrinkles.
What vitamins affect the skin?
The skin needs many vitamins, but several of them play a special role in improving its condition. These are fat-soluble vitamins:
Vitamin A, or retinol, which easily penetrates the stratum corneum, improving its reconstruction. Thanks to it, the epidermis can regenerate efficiently. In the dermis, it helps to increase the production of collagen and elastin, which consequently leads to improved skin firmness and tension. Its daily requirement is about 750 ug. Vegetables and fruits, mainly carrots, tomatoes, spinach, pumpkin, kale, plums and cherries, contain the most vitamin A. In addition, there is a lot of it in eggs, fish and liver.
Vitamin D, the correct values of which are necessary for the smooth functioning of various layers of the skin. Thanks to it, the skin does not dry out and can regenerate faster. Its significant deficiencies have been observed in patients suffering from atopic dermatitis. The content of vitamin D can be found in fish oil, fish, eggs and dairy products. Regular exposure to the sun for about 20 minutes is also important, as the human body can synthesize it from cholesterol.
Vitamin E, known as the vitamin of youth, is a strong antioxidant that protects the skin against the negative effects of free radicals, interrupting numerous inflammatory processes in skin tissues. It can be found in sunflower and rapeseed oils, as well as in olive oil and nuts. It is worth remembering that heat treatment of products containing vitamin E causes its decomposition and loss of properties.
Vitamin K, thanks to its ability to regulate blood clotting, has a positive effect on the regenerative processes of the skin by maintaining the proper function of blood vessels contained in the skin. The most of this vitamin can be found in green vegetables, mainly spinach, broccoli, lettuce, as well as in ripened cheeses, liver and eggs.
In addition, human skin is benefited by water-soluble vitamins, which include:
Vitamin C, which is a powerful antioxidant that protects the skin from free radicals. In addition, it accelerates collagen synthesis and seals blood vessels. The most vitamin C is found, m.in, in peppers and citrus fruits.
B vitamins, especially B2 and B3, which play a significant role in the proper functioning and regeneration of the epidermis (B2) and in maintaining the appropriate level of skin hydration (B3). The sources of these vitamins are lean meat, liver, eggs and whole grain cereal products.
In what form are vitamins for the skin the best?
The basis of a beautiful complexion is a healthy diet, so vitamins responsible for the appearance and condition of the skin are best supplied to the body with food, through regular consumption of large amounts of fruit, green vegetables, lean meat, fish or dairy products. Sometimes, however, the menu alone may not be enough to provide the skin with all the necessary nutrients.
In the case of vitamin deficiencies, it is worth reaching for dietary supplements available in pharmacies, which come in many different forms and forms. It is worth paying attention to preparations in the form of liquids and powders, including shots and sachets for making an oral solution. When reaching for these products, pay attention not only to their form of administration, but also to their specific purpose. Some of them are intended, for example, for mature women, and others for people with skin problems or hair loss.
Which supplements should you choose for healthier skin?
Nutricosmetics are most often recommended, i.e. carefully composed preparations designed to supplement nutrient deficiencies. They not only have a positive effect on the condition of the skin, but also help strengthen hair and nails. They are most often found in the form of capsules, tablets or dragees.
Good dietary supplements should contain, among others:
- collagen
- zinc,
- Biotin
- hyaluronic acid,
- evening primrose oil,
- Sulphur.
Numerous dietary supplements often contain sets of many vitamins, minerals or plant extracts in different doses, so before supplementing on your own, you should first determine what specific nutrients are missing in your daily diet, and then take the supplements according to the manufacturer’s recommendations. An excess of certain vitamins can negatively affect health.
To sum up, in order to enjoy the good condition of your skin for a long time, in addition to rejecting addictions, leading an active lifestyle, using appropriate skin care cosmetics, it is necessary to introduce nutritional products into your daily diet containing vitamins that have a positive effect on its proper functioning and condition. In the event of deficiencies of these vitamins, it is worth supporting yourself with properly selected supplementation.