When you’re feeling exhausted and run down, you reach out for vitamins to replenish your body and recharge.
The same goes for your skin. It needs vitamins in order to be healthy, hydrated and glowing. Otherwise, it will appear tired, dry and dull. Of course, healthy skin comes from the inside out, and that means taking vitamins in both the form of foods and skincare products. It’s very important to know that not all vitamins affect the skin the same way, and their use should be adapted to your skin type, problems and age. Here is a guide that will help you see which vitamins are missing in your skincare.
Vitamin D is usually made when our skin absorbs sunlight, so the simplest way to increase the amount of this vitamin is to go out to the sun. Still, you should not neglect the harmful effect sun can have for your skin. Minimize it by wearing sunscreen whenever you’re outside and avoiding exposure when the sun is the strongest. Vitamin D is useful for all ages, but it is especially important for over-70 year-olds and pregnant women.
How to increase vitamin D intake:
Besides sun exposure, you can increase vitamin D intake by eating fatty fish, canned tuna fish, mushrooms, fortified milk, orange juice, egg yolk, beef liver and fortified cereals. You can also take your daily dose via supplements. As for the care from the outside, use a vitamin D rich moisturizer.
Vitamin A, usually referred to as Retinol, is a potent anti-aging substance that can fight wrinkles and smooth roughness, which makes it necessary for skin protection in your 30s. It stimulates collagen production and improves your skin elasticity.
How to increase vitamin A intake:
Start from your diet. Foods rich with vitamin A are sweet potato, carrots, dark leafy greens, butternut squash, cantaloupe, red peppers, and tropical fruits. Arm your skin with anti-aging powers on the outside with retinol-based dermatologist-recommended products or prescription retinoids contain pure retinoic acid.
Vitamin C is a powerful anti-oxidant that can inhibit free radicals that cause sagging, wrinkles and aging. It is also very effective ingredient of sunscreens, so it’s a mandatory vitamin for anyone.
How to increase vitamin C intake:
Some of the foods rich with this essential nutrient are bell peppers, citrus fruits, peas, broccoli, tomatoes, papayas, berries, and dark leafy greens. There are many different types of vitamin-C-based products, but in general, you should stick to a stable low-acid or no-acid formula if you have sensitive skin. A vitamin-C-based eye cream can be very effective, since it’s skin brightening, and vitamin C serum can reduce the appearance of fine lines and wrinkles.
Just like vitamin C, vitamin E is an antioxidant and it is very efficient in protecting the skin from sun damage and it also helps in treating skin inflammation. Ideally, your body would produce enough vitamin E through sebum (oily substance emitted through pores), but that is usually not the case. Its reparative and protective features make it ideal for all skin types and ages.
How to increase vitamin E intake:
What your body fails to produce, you can compensate with your diet. Enrich your diet with nuts (especially almonds), sunflower seeds, avocados, shellfish, fish, olive oil, kiwifruit, etc. Complement these great changes with appropriate skincare products (sunscreen, moisturizer, body butter, overnight serum, etc.).
Last, but not the least, vitamin B3 defends your skin from pollutants and irritants and keeps the moisture locked in. It is useful for evening out the skin tone after a post-inflammatory hyperpigmentation. Anyone who has dry and sensitive skin can benefit from this vitamin, but it is especially important after 30s.
How to increase vitamin B3 intake:
Some of the food sources highest in this vitamin are fish, chicken, turkey, pork, peanuts, beef and avocado. It’s most commonly found in moisturizers, but you can find in skin serums too.
Your skin is the reflection of your inner health, and when your body is filled with all the right vitamins, that will be obvious on your skin. This also means that you should stay away from harmful unhealthy foods and occasionally detox your body by including all these vitamins in your diet. Add to that adapting your skincare routine so it completely meets your specific needs, and you will have a glowing irresistible complexion.