Don’t you love it when everyone compliments your glowing skin? Talk to any skin care specialist and she’ll say that good skin is really an inside job. No matter how expensive the potion that you slather on, unless you include the right supplements and have a wholesome diet, your skin won’t show the flush of good health. Of course eating right is the first step to healthy skin and you should be getting your ‘daily five’. But frenzied lifestyles mean most of us don’t really eat like we should, so supplemental vitamins are a must. Get to know your vitamins and what they do, so you can help stack the deck in your skin’s favor.
Best Vitamins For Healthy Skin:
1. Vitamin A
It’s the final solution for an uneven skin tone, dark spots and pigmentation. The key derivative of Vitamin A is retinoids or retinols, the gold standard in anti-aging. Skin expert Dr. Dhimant Goleria has this to say: “Retinoids are the only topicals that can actually reverse signs of aging. The local application of retinol creams boosts collagen, reduce fine lines and speed up cell turnover to give you smoother, even toned skin.” In fact, he adds, “Retinol application is one of the best ways to propel the skin to produce new cells and stimulate collagen production.” Choose from O3+ Vitamin-A Night Repair Creamor HealthVit Vitamin A Dry 10000 IU (60 Capsules). Alternately boost your intake of vitamin A-rich foods such as sweet potatoes and dark leafy greens.
2. Vitamin B
The Vitamin B family includes several skin and hair friendly vitamins including Biotin (Vitamin B7), Panthenol (Vitamin B5) and Niacin or Niacinamide (Vitamin B3). Niacin has a key role to play in anti-aging because it supports enzyme functioning in the body, reduces redness, clears up acne, boosts hydration and increases the body’s production of fatty acids. Dr. Goleria adds “Niacinamide prevents melanin from reaching the surface of the skin and protects against UV damage,” Take a supplement like Purayati Vitamin B Complex (90 Capsules) or Zenith Nutrition Vitamin B-100 Complex Capsules especially if you’re a vegetarian or increase you intake of Vitamin B3-rich foods like chicken, tuna and mushrooms.
3. Vitamin C
The antioxidants and immune boosting properties of Vitamin C are well known. But did you know it’s also a skin loving vitamin that prevents DNA damage, hyperpigmentation and rosacea. Use a Vitamin C-rich serum (try St.Botanica Vitamin C 20% + Vitamin E & Hyaluronic Acid Facial Serum) or take a supplement like HealthAid Vitamin C 1000mg (Orange) 60 Chewable Tablets for its anti-aging benefits and protection against free radicals damage. Prefer to eat your Vitamin C? Get it from oranges, lemons, guavas, red peppers and strawberries.
4. Vitamin E
Also known as ‘tocopherol’ this is an antioxidant superstar with many youth bestowing benefits that include warding off damage caused by exposure to UV rays, promoting skin healing, protecting the skin’s moisture balance, improving elasticity and preventing dryness. Since our bodies can’t manufacture Vitamin E it’s important to take a supplement like Zenith Nutrition Vitamin-E 200 Mg Capsules. You could also include more Vitamin E-rich foods in your diet such as tofu, spinach, almonds, walnuts and pumpkin seeds.
5. Vitamin Q
Also known as Coenzyme Q10 (CoQ10), vitamin Q is a potent antioxidant that not just protects the body against free radical damage but actually boosts the body’s energy at the cellular level. It prevents photo-aging and stimulates collagen protectionso that your skin looks tighter and more elastic. As we age, the level of COQ10 starts falling, hence it’s important to supplement with a vitamin such as Onelife Co Q Life Coenzyme Q10 (450mg) Cell Boosteror Healthvit CoQ-Vit Coenzyme Q-10 100mg (60 capsules).
6. Zinc
This vitamin is a boon especially for skins susceptible to acne flare-ups and breakouts. “Zinc is proven to repair damaged skin tissue, reduce acne flare ups, fade scarring and stabilize the oil production in skin,” says Dr. Goleria. You could increase your serum zinc levels by taking a supplement like HealthVit Zinc Gluconate 50Mg (60 Capsules) or eat more zinc-rich foods such as prawns and other shell fish, beef, spinach and beans.
7. Biotin
This vitamin has come to the fore recently with doctors and nutritionists extolling its virtues and the role it plays in ensuring glowing skin, and strong hair and nails. A B-complex vitamin that’s been recognized as a necessary nutrient for a century, it’s only in the last two decades that its importance is being understood. Biotin is important for glowing skin because it helps in building fats in the skin to keep in plump and moist. It also strengthens hair follicles and promotes glossy tresses. You could get Biotin from lettuce, almonds and walnuts, or you could take a supplement like NutriLeon Biotin 5000mcg Capsules or GNC Women’s Hair Skin and Nails Formula (60 Caps).
