Healthy and glowing skin is at the top of the wish-list for many women and men leading to a boom in the cosmetic industry. However, one need not resort to topical skin products or invasive skin treatments, since, in majority of cases, healthy diet and nutrition is all that is needed to achieve fabulous results. In this guide, we will consider the best vitamins for healthy glowing skin.
The best vitamins for healthy complexion are vitamins A, C, E and K. B complex is also essential. Vitamins A and C, as shown by recent research, are particularly beneficial to overcome the effects of sun exposure.
Research on Vitamins for healthy skin
As per a study conducted in Duke University on topical Vitamin C and its benefit for sun damaged skin, results showed that appreciable photo-protection could be obtained using vitamins C and E. Additionally, supplementing using 400mg per day of Vitamin E reduced wrinkles, prevented age spots and also corrected fine lines and wrinkles.
1. Vitamin A for glowing skin
Both vitamins A and C are antioxidant vitamins which work on innermost layers of the skin and also prevent free-radical damage caused by UVA and UVB rays’ exposure. Free radicals are harmful molecules caused by pollution, improper diet, stress etc. They gobble up the collagen and elastin layers of the skin leading to an aged look. If you plan on using products to prevent and reverse effects of aging, look for lotions that combine Vitamins A and C.
2. Topical Vitamin C products
You can also invest in lotions and serums containing Hyaluronic acid and vitamin C to boost collagen. Look for a product that contains L-Abscorbic acid as this form of Vitamin C works best for glowing complexion by targeting the innermost layers of the skin.
Sunscreen is still essential
You might think that eating vitamin A and C supplements will allow you to easily bake in the sun. This is not true and you would still need to slather on sunscreen. Tanning products like sprays, tanning beds etc are also linked to skin cancer. So do avoid tanning if you are looking for healthy glowing skin. Slather on sunscreen containing at least 25 SPF. Also limit your exposure to the sun between peak hours of 11 am and 4 pm. This will help your skin remain supple and glowing and make the best vitamins for healthy glowing skin work more efficiently.
3. Vitamin E-One of the best vitamins for glowing healthy skin
Many foods containing Vitamin E and these include Spinach, Asparagus, nuts, seeds, olives etc. Most people take a supplement for this vitamin for healthy glowing skin since the bio-availability of natural Vitamin E from food may not be adequate. Do note that excess of vitamin E can be very harmful. One should not exceed 400 International Units per day. You can also use vitamin E lotions and serums as these are known to heal and smooth rough, dry and irritated skin.
4. Vitamin B-complex
B-complex is very important for healthy hair, skin and nails. The single-most important B-vitamin for skin is Biotin –also called vitamin B7 or vitamin H. If you do not have adequate amounts of this vitamin, you could end up with dry, irritated and prematurely-aged skin. Biotin is available in many foods like eggs, nuts, bananas, brown rice and fortified cereals etc. The human body also produces its own Biotin but recent research has shown that applying Vitamin B complex on skin topically can also give dramatic results in the form of healthy, supple and glowing skin. Many brands have developed vitamin B based creams that these give an instant healthy glow. Niacin based creams are especially beneficial as they contain anti-inflammatory properties that can soothe sensitive skin. A study published in American Journal of Dermatology has also demonstrated the beautifying effects of Vitamin B topically applied to aging human skin.
5. Vitamin K
Vitamin K is known to heal bruises and also enables clotting of blood. Applied topically, vitamin K is indeed highly beneficial for glowing soft and healthy skin. This result was also published in the American Journal of Dermatology in 2003 based on a study. Topical application of a gel containing vitamins K, A, C and E reduced under eye dark circles and also reduced wrinkles in test subjects.
Selenium mineral is beneficial for preventing skin cancer. Taken either in supplement form or applied topically can reduce photo-damage of skin. Best dietary sources of selenium include eggs, garlic, seafood and fortified cereals.
Copper works with vitamin C and mineral Zinc to boost elastin formation-a layer of the skin that imparts youthful glowing look. Supplementing with excess copper can be very harmful, so doctors recommend topical creams containing copper peptides for enhancing skin elasticity, texture and thickness.
Zinc is another important nutrient for healthy, glowing and acne free skin. You can take it internally or apply it topically for sun protection. Zinc tames the oil production of skin to give you relief from acne. Zinc can be obtained through foods like Oysters, seafood, chicken etc.
Healthy skin-Thinking beyond vitamins
There is a great deal of research being conducted on skin friendly vitamins. Apart from the important ones mentioned above, you might also want to use Alpha Lipoic Acid, Hyaluronic acid, essential fatty acids and DMAE antioxidant based creams for healthy youthful and glowing skin. Hyaluronic acid is not produced by body nor synthesized through foods; therefore topical applications really help. More and more skin care brand manufacturers are developing products containing these best vitamins for healthy glowing skin.