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Bạn đang xem: The 15 best vitamins & nutrients for healthy skin
If the countless lotions, creams & serums on the market promising youthful, glowing skin are any indication, many are in pursuit of a healthy-looking complexion. But beyond aesthetics, your skin is an important organ that protects your body from the world around it.
Your skin’s health reflects the nutrients you feed it. Read on khổng lồ learn more about how vitamins and minerals affect skin health, as well as the most important supplements recommended by dermatologists for healthy skin.
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The skin is the largest organ of the human body toàn thân and has many important functions, including serving as a barrier from biological, chemical và physical threats, helping maintain water & electrolyte balance và helping regulate body temperature. This is why maintaining healthy skin is about so much more than looking good.
The foods you eat affect the health và functioning of your entire body, and the skin is no exception. A well-balanced, nutrient-dense diet supports the biological processes taking place in both young và aging skin, & research suggests that the nutrients consumed through diet significantly affect how skin ages. The functioning and appearance of skin can even indicate certain nutritional deficiencies.
Vitamins & minerals impact skin health in several ways, including:
Acting as antioxidants that protect against miễn phí radical damageProtecting the skin against the negative effects of ultraviolet (UV) radiation
Playing a role in wound healing
Helping maintain adequate skin hydration
The following vitamins & minerals are recommended by dermatologists as the best supplements for skin health.
Vitamin D
Vitamin D is well-known for its role in bone health. But some evidence suggests vitamin D may also play a role in skin cancer protection. In studies, people with adequate levels of vi-ta-min D tend to have a lower risk of melanoma, while low vi-ta-min D levels are significantly associated with a higher risk of melanoma và a lower chance of surviving melanoma<1>Martin-Gorgojo A, Gilaberte Y, Nagore E. Vi-ta-min D and Skin Cancer: An Epidemiological, Patient-Centered Update and Review. Nutrients. 2021;13(12). . Still, researchers lưu ý further research is needed to determine whether vi-ta-min D supplementation is warranted for those at risk of melanoma.
In one large study from the Journal of Clinical Oncology, older women with a history of non-melanoma skin cancer who took 400 IU of vi-ta-min D along with calcium supplementation reduced their risk of developing melanoma, notes Tsippora Shainhouse, M.D., a board-certified dermatologist at Skin
Safe Dermatology and Skin Care in Beverly Hills, California<2>Tang JY, Fu T, Le
Blanc E, et al. Calcium Plus vi-ta-min D Supplementation & the Risk of Nonmelanoma và Melanoma Skin Cancer: Post Hoc Analyses of the Women’s Health Initiative Randomized Controlled Trial. Journal of Clinical Oncology. 2011;29(22):3078. .
While your skin makes vitamin D when it’s exposed to lớn the sun, Dr. Shainhouse recommends getting your vi-ta-min D through diet. “The skin does make its own vitamin D in response to UV exposure,” she says. “However, because UV causes skin damage and can cause skin cancer, it is safer lớn obtain the recommended daily dose of vi-ta-min D through diet.”
Few foods naturally contain vi-ta-min D, but the best sources include fatty fish, lượt thích trout & salmon, và fish liver oils. Beef liver, egg yolks, cheese và mushrooms, as well as fortified milks & cereals, also offer vi-ta-min D. The Recommended Dietary Allowance (RDA) for vitamin D is 600 IU for most adults & 800 IU for adults over 70 years.
Most people in the U.S. Vì chưng not consume adequate vitamin D through the foods they eat. Older adults & people with limited sun exposure, dark skin, conditions that limit fat absorption or obesity are at higher risk for vitamin D deficiency & should talk with their doctor about whether a supplement is right for them.
Vitamin C
Vitamin C is essential for overall skin health, says Elaine F. Kung, board-certified dermatologist, founder of Future Bright Dermatology in thủ đô new york City & assistant professor of dermatology at new york Presbyterian-Weill Cornell Hospital.
“Vitamin C is an antioxidant và protects the skin from ultraviolet damage,” she says, explaining it enhances skin’s structure & function as a barrier, preventing water và electrolyte loss. Vitamin C is also one of the main promoters of collagen synthesis, which is important for skin elasticity, according to Dr. Kung.
Vitamin C can also help even out skin tone. “When applied topically, vi-ta-min C serums can help lớn lighten sun-induced dark spots,” notes Patrick M. Zito, D.O., Pharm.D., board-certified, triple fellowship trained cosmetic dermatologist in Miami, volunteer assistant professor of dermatology at the University of Miami Miller School of Medicine and a Forbes Health Advisory Board member. However, because vi-ta-min C degrades easily when exposed to sunlight or heat, it’s important to lớn choose stable formulations of vitamin C serums, he notes.
Fruits and vegetables are the best sources of vi-ta-min C. While citrus fruits are best known for their high vi-ta-min C content, red bell peppers, kiwis, broccoli, strawberries, brussel sprouts và many other fresh fruits & vegetables are also rich in this potent antioxidant. Eating the recommended five daily servings of fruits và vegetables can help you get adequate vi-ta-min C.
People who smoke cigarettes, those with malabsorption & certain chronic diseases & people who eat a limited diet are at higher risk of vi-ta-min C inadequacy and should speak with their doctor about taking a supplement.
Vitamin E
Like vi-ta-min C, vi-ta-min E is a powerful antioxidant that protects the skin from free radical damage caused by UV radiation, pollution and smoking, says Kemunto Mokaya, M.D. (Dr. Kemmy) a board-certified dermatologist and author of Live và Look Younger: A Dermatologist’s Guide to Youthful Skin & Ageless Beauty. “It plays a role in the synthesis of collagen và elastin, helps protect the vị trí cao nhất layer of skin và reduces the development of redness from UV exposure,” she says.
The term “vitamin E” actually refers to lớn a group of fat-soluble antioxidant compounds. Vitamin E is found in many foods, but the best sources include nuts, seeds & vegetable oils. Green leafy vegetables & fortified cereals are also good sources.
The Recommended Dietary Allowance (RDA) for vitamin E for adults is 15 milligrams, & 19 milligrams for people who are lactating. Most Americans vì not meet the RDA for vitamin E through diet alone. Because your digestive tract needs fat lớn absorb vitamin E, people on low-fat diets may be at particular risk of not getting enough vitamin E. Likewise, people with fat-malabsorption disorders are also more likely lớn be deficient in vi-ta-min E and should talk with their doctor about taking a supplement.
On this episode of The Science of Beauty podcast, we suss out the best vitamins for your skin-care routine. (Available on Apple Podcasts, Spotify, or wherever you listen lớn podcasts.) This episode made possible by Olay.
All products featured on gdtxdaknong.edu.vn are independently selected by our editors. However, when you buy something through our retail links, we may earn an tiếp thị liên kết commission.
If vitamins are the micronutrients our body needs in order lớn function, then it's only logical that using the best vitamins for your skin can have a profound effect on your appearance.
But vitamins have not always been vitamins. Let’s back up for a minute: Until the 1900s, no one had any idea there was such a thing. Then a Polish biochemist named Casimir Funk (yes, the best name ever, we know) came along. He was studying beriberi disease, & realized all the sufferers were deficient in what’s now called vi-ta-min B1 or thiamine. Casmir coined the term himself: After realizing these nutrients were essential to human function, he chose the name “vital amines,” with vital coming from the root word “vita” meaning “life” in Latin. But more than a century later, trying to lớn figure out what each vi-ta-min actually does — và which ones are best for you — can still feel a bit like wading through a bowl of alphabet soup.
If you’re deciding which ones to ingest, we suggest consulting a doctor or nutritionist. But if you’re looking khổng lồ figure out the difference between a vitamin C serum and a vi-ta-min A-derived retinol cream, knowing the benefits of each can empower you khổng lồ make the best choice for your skin.
And choices abound. Vitamin-enriched skin-care products can protect against free-radical damage, treat fine lines & wrinkles, & lessen hyperpigmentation. Basically, there’s a vitamin out there for every one of your skin concerns — you just have lớn know which one provides which benefits.
That’s why we dedicated the fifth episode of The Science of Beauty lớn the best vitamins for your skin. Our guest, Frauke Neuser, principal scientist & senior director, scientific communications at Olay, got hosts Michelle Lee and Jenny Bailly looking at the vi-ta-min alphabet in a whole new way — và now you will, too.
Can Ingesting Vitamins Help Your Skin?
According to lớn Neuser, taking vitamins orally won’t necessarily make an impactful difference in the state of your skin. That’s because ingesting a vitamin doesn’t allow for the same targeted application as skin care. If you consume lots of vitamins, they will be distributed everywhere in your body toàn thân and on your skin — not only to your face, says Neuser. Và unless you’re actually deficient in a particular nutrient, you’re just urinating out the excess you’ve taken in.
So while taking supplements might not be the most direct path khổng lồ getting glowing, healthy skin, some studies have proven vitamins useful in preventing và treating specific conditions. According to lớn a 2019 study published in the JAMA Dermatology, increased amounts of vitamin A — which can be found in foods lượt thích carrots, sweet potato, spinach, eggs, & fish — in your diet can lower your risk of developing squamous cell carcinoma, the second most common khung of skin cancer. & Accutane — a drug used khổng lồ treat severe acne — is actually an oral vitamin A called isotretinoin. “If you are really struggling with acne,
The Best Skin-Care Vitamins
We know vitamins are critical for our overall health, but when applied topically, how exactly can they benefit our skin? Here’s a comprehensive breakdown — in the order of most searched to lớn least.
What It Does:
Vitamin E — called alpha-tocopherol — has been a staple in the skincare industry for a long time. It’s a moisturizing antioxidant, which guards the skin barrier and improves skin hydration. It also protects skin-cell membranes from oxidation by không lấy phí radicals, specifically when the skin is hit by UV rays. In fact, according to lớn a study published in the Journal of the American Academy of Dermatology, the vitamin has UV protective benefits when combined with vi-ta-min C.
How It’s Used:
Topical vitamin E has also emerged as a popular treatment for a number of skin disorders, due lớn its antioxidant properties. One of the most popular applications is the treatment of burns, surgical scars, and wounds; studies are mixed about whether it’s actually beneficial, though. Be sure to lớn consult your doctor before using it for these purposes.
What It Does:
Vitamin C — also called L-ascorbic acid — is an antioxidant that boosts collagen production, decreases pigment formation, and protects against environmental stressors. Và if you’re a longtime gdtxdaknong.edu.vn reader, you know it’s an ingredient we can’t say enough good stuff about.
Like other antioxidants, vi-ta-min C neutralizes không tính tiền radicals to lớn protect against damage caused to lớn skin cells by things like pollution và UV rays. Damaged skin cells mean accelerated signs of aging — lượt thích lines, wrinkles, và discoloration, says Neuser.
But vitamin C is also adept at treating hyperpigmentation. It inhibits the action of the enzyme tyrosinase — the main enzyme responsible for the conversion of tyrosine into melanin — và therefore decreases melanin formation. Topical application of some formulations of vitamin C can even effectively decrease discoloration caused by melasma, one of the hardest pigment issues lớn treat.
However, topical vitamin C must be handled with care: It can be unstable, meaning it breaks down & is ineffective when exposed to oxygen or sunlight. The best formulas use L-ascorbic acid and are packaged in airtight containers in order to protect the formula from oxidizing. Neuser advises that if a vi-ta-min C-based product changes color, it’s usually a sign that the vi-ta-min is breaking down và is less effective. So keep a close eye on your formula of choice.
How It’s Used:
You often see vitamin C combined with vitamin E, & sometimes even with ferulic acid — that’s because the combination of these ingredients improves the stability of the vitamins và doubles the sun protection for the skin. “
When applying a vitamin C product, remember that it’s very potent. You only need to use a few drops per application in order to get results. (And beware of staining your pillowcase, as some can leave behind an orange-ish stain.)
Vitamin A is widely-considered among the most effective skin-care ingredients around. It comes in many forms, though its most famous derivative is the over-the-counter retinol. And it’s worth noting that vi-ta-min A was the first vitamin approved by the Food and Drug Administration (FDA) as a topical ingredient that actually changes the appearance of the skin’s surface. It works by binding to lớn receptors in skin cells, in turn strengthening the protective function of the epidermis, protecting collagen against degradation, and stimulating skin cell turnover. For the same reason, vi-ta-min A is a powerful acne fighter, too.
Retinoic acid, also known as tretinoin, is a vi-ta-min A derivative that’s available only by prescription. It’s been evaluated as a topical treatment for both hyperpigmentation & fine lines, and is a dermatologist-favorite for delivering results with relatively mild adverse effects like redness & increased sensitivity.
How It’s Used:
While the skin benefits of vi-ta-min A are undeniable, many people are put off by the adjustment period that comes with using such a powerful product. If you’re new to lớn using vi-ta-min A products lượt thích retinol, begin with a lower concentration và do not use it every day. Instead, try it every other day — and only at night, since retinol can make the skin more susceptible to lớn sun damage. Once your skin has built up a tolerance, you can begin lớn use it more often. “You really need very small amounts
And be patient: Using retinol for only a few days won’t give you a brighter complexion & fewer wrinkles. “We expect khổng lồ see first results between two và four weeks,” says Neuser, who sees retinol as a “long term” ingredient ideal for maintenance over time. That said, if và when you’re pregnant or breast-feeding, it’s best to press pause on your usage.
What It Does:
There’s a lot of talk about vi-ta-min D these days. We naturally produce this vi-ta-min from sun exposure, but should we sit outside and risk UV damage? Uh, absolutely not. But it’s important lớn make sure we have enough: Research has found an association between vi-ta-min D deficiency và diseases like cancer & diabetes. It’s also a key factor in bone health. If you’re concerned you’re deficient in vi-ta-min D, please — please! — don’t go out in the sun unprotected. Instead, apply your sunscreen & head to a medical professional, who will assess your levels and potentially advise you lớn take vitamin D supplements.
How It’s Used:
Slathering on a vitamin D-infused lotion won’t get you anywhere. Neuser says vitamin D is not typically used in skincare products. “Your skin is just the organ that helps with the production of
However, it can be found in some over-the-counter beauty products to lớn treat psoriasis — but, of course, kiểm tra with your doctor first khổng lồ see if it could be an option for you.
What It Does:
Unlike other vitamins, vi-ta-min B refers not khổng lồ a single vitamin, but a group of them. There are eight different types: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folate (B9), và B12. Phew!
A khung of vitamin B3 called niacinamide is one of the B vitamins most commonly found in skin care. Niacinamide is best known for helping skin maintain its normal barrier function, và reducing dryness và soothing related conditions like eczema. It increases the màn chơi of lipids — called ceramides — in the skin, making it ideal for moisturizing. It can also improve the appearance of your skin tone và texture. In fact, Neuser calls niacinamide “fuel for your skin cells” because it enhances many of the processes that are important for creating healthy, well-balanced skin. “It helps khổng lồ reduce the appearance of pores, dark spots, pigmentation, redness, và fine lines & wrinkles,” she says, adding that the ingredient can be found in many of Olay’s products.
Vitamin B5 — also known as pantothenic acid — is another important B vi-ta-min that’s often used in skin care. “It’s really good at soothing the skin and keeping it soft & supple,” says Neuser. Pantothenic acid improves skin hydration, reduces moisture loss, và has anti-inflammatory effects, making it beneficial for those with irritated skin.
How It’s Used:
Neuser says you can be pretty liberal when using products with vitamin B derivatives lượt thích niacinamide. “Using niacinamide twice a day gives the best benefits,” says Neuser. “It doesn’t have any negative side effects or irritation.” (But check that your blend of choice doesn’t also contain irritants or exfoliants.)
Vitamin F is just starting to lớn gain traction in the skin-care world. However, it’s always been known lớn play an important role in our health thanks lớn its ability to reduce some types of inflammation & improve heart health.
While its name certainly implies otherwise, vi-ta-min F is not actually a vitamin. That “F” refers to fatty acids. Vi-ta-min F is primarily found in linoleic acid (an omega 6 fatty acid) và linolenic acid (an omega 3). Together these help regulate and promote the healthy function of our body, including playing a role in the health of our skin. Vitamin F aka fatty acids assist in normal skin function và protect a healthy skin barrier, while also acting as an effective skin-soothing agent.
Also of note: people who are acne-prone tend khổng lồ have low levels of linoleic acid. Some studies have found that applying linoleic acid on the faces of people with mild acne helped diminish their blemishes.
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How It’s Used:
“Vitamin” F — and chú ý the quotes there — is incorporated in many different hydrators lượt thích moisturizers và serums. While the specific application will vary by product, vitamin F (you’re more likely to see linoleic acid & linolenic acid on an ingredient list) can generally be used both morning and night as part of your daily routine since it’s rather mild.
Our Hosts’ Favorite Vitamin-Enriched Products
Jenny’s Current Favorites
“Almost every morning, I use a vitamin C serum under my sunscreen,” says Jenny, who loves Skin
Ceuticals C E Ferulic — but not the way it smells. She’s also been using Beauty
Stat Universal C Skin Refiner: “It has 20% L-ascorbic acid — so a nice powerful dose of vi-ta-min C,” she says. “It’s really helped brighten up my skin.”