There is much debate surrounding the question “Should I take supplements for beautiful skin?”. One line of thought is that you need not take any of the best vitamin supplements for skin as long as your diet conforms to the USDA recommended Food Pyramid. On the other hand, some doctors, and in particular, dermatologists, recommend that you take the best vitamin supplements for skin healing and skin repair.Also acne prone skin needs certain vitamins and minerals to combat the pesky zits and promote healing. So, we decided to do some research on your behalf and find out which supplements are indeed good for skin.
Best vitamin supplements for beautiful skin
To simplify matters, we have divided the best vitamins for skin in different types like best vitamins for acne, and also best vitamins for beautiful skin in general. So, if you decide to take just a few supplements and wish to see fantastic results in the form of glowing and smooth complexion, then you need to take the following supplements.
1. Vitamin C or Ascorbic acid
Vitamin C is necessary for collagen production. Collagen binds the cells together throughout the body and is critical to the formation of new skin cells and also in repair of wounds etc.It also plays a role in absorption of iron. Taking up to 60-90mg of vitamin C per day can help prevent premature aging as it facilitates formation of new skin cells and prevents wrinkles. Vitamin C is also obtained through foods like spinach, Oranges, lemons, limes and citrusy fruits.Most fruits and vegetables contain vitamin C. It is not fat soluble which means it is not stored in the fat cells for future storage. So it should be consumed every day. Deficiency of this vitamin leads to dry and scaly skin. Doses up to 2000mg per day of Vitamin C are considered safe.
2. Vitamin E
This is another essential vitamin for skin healing and repair which may be supplemented under the guidance of a dermatologist. A study showed that administration of oral vitamin D for one week along with photoprotection resulted in reduced oxidative stress that leads to wrinkles and aged skin. You can take up to 400 IU (International units) of Vitamin E per day though exact value also depends on your age. Talk to your doctor about how much Vitamin E to take.
3. Biotin or Vitamin B7
This is also known as Vitamin H or vitamin B7. Though deficiency is rare, women on vegetarian diets tend to have low levels of biotin. This is mainly because it is usually only found in animal proteins. Supplementing with vitamin B7 or Biotin is necessary for good hair, nails and skin. You need up to 15-300micrograms of Biotin per day depending on age and health condition. You can also safely take up to 10mg per day where tolerable. Biotin is mainly obtained through foods like liver, salmon, and Brewer’s Yeast etc. Skin rashes, dull lackluster skin, hair loss and weak or brittle nails are some signs of Biotin deficiency.
4. Folic acid
This is another of the best vitamin supplements for skin health. It is mainly required for maintenance of new skin cells. Recommended daily value of folic acid is up to 400mcg per day though pregnant women and patients with certain medical conditions need more than that. Upper limit of folic acid is nearly 1mcg.Foods rich in folic acid include leafy green vegetables, brown rice, certain fruits etc but cooking destroys folate of foods. Supplementation is necessary if your diet is inadequate.
5. Other B Vitamins: Niacin (Vitamin B3) Pyridoxine (Vitamin B6) and Pantothenic Acid (Vitamin B5)
Niacin promotes healthy skin and hair and may provide with some anti aging effects on the body. Recommended daily value of Niacin is 20mg per day. Similarly, up to 10mg of vitamin B5 or Pantothenic acid is needed for promoting skin healing, repair and youthfulness. Vitamin B6 or Pyridoxine enhances circulation necessary for promoting skin healing and repair of worn tissue. RDA of this vitamin is 2 mg per day. Food sources of most B vitamins include meat, vegetables, bananas and nuts.
Iron is needed for healthy skin and hair and lack of iron leads to anemia. Vitamin C can help in absorption of iron. Recommended daily value for women aged 18 and above is 18mg per day.
This is needed for healthy collagen and connective tissue. It is an antioxidant that reduces free radical damage that ages us and causes wrinkles etc. Healthy men and women need at least 19mg per
Best vitamin supplements for skin acne
Apart from vitamin supplements for skin healing and repair mentioned above, following supplements are ideal for banishing acne:
Zinc is known to reduce oil production and hence reduce acne. Many skin preparations and cosmetics also contain zinc to reduce acne and heal the skin. Daily recommended value for this best supplement for skin acne is 15mg of elemental zinc.
This is one of the best supplements you can take for your skin particularly when you have acne and acne scars. Probiotics repair the flora in the gut and reduce acne-causing bacteria (P.acnes). To maintain microorganism balance, take up to 1 to 2 sachets/pills of 1million CFUs per day.
10. Omega 3
Omega 3 essential fatty acid promote healing of skin and also inhibit certain skin-harming bacteria. Try and take 500mg of EPA and DHA (the two types of essential fatty acids) per day to promote healthy skin.
We will leave you with a review of the best vitamins for skin brands.
Recommended vitamin supplements for your skin
Nature’s Bounty Hair, Skin and Nails. This formula contains up to 5000mcg of Biotin as well as vitamins A, C and E. Vitamin C promotes collagen formation for younger looking skin. People who bought it for their skin issues like atopic dermatitis, found that it also helps hair growth and makes nails stronger. You can take up to 3 pills per day to see results fast. Nature’s Bounty H, S and N are considered as one of best vitamin supplements for skin.
Vimerson Health Phytoceramides. Phyto is Latin word for plants and ceramides are a compound found naturally in our skin and hair. Phytoceramide tablets help reduce fine lines, wrinkles and age spots on the skin. They keep skin moisturized to reduce dryness associated with aging and also promote health of hair and nails. This brand of best vitamins for skin is also known to reduce dark circles and reverse effects of sun damage. It is also known to improve skin tone and texture in men, women and elderly.
Lion Heart Biotin Supplements. This Biotin supplement for beautiful acne free skin helps promote healthy hair, skin and nails. Each contains up to 5000mcg of Biotin or Vitamin H. Many people have also seen reduced hair fall with this supplement.
We hope this guide on the best vitamins helps you restore and maintain your skin’s health.