Skin Care: Nutrients for Healthy Skin (cont.)
So which nutrients do you need to keep your skin healthy and looking its best? According to the experts interviewed by WebMD, plus new information from the American Academy of Dermatology (AAD), the following vitamins, minerals, antioxidants, and other nutrients nourish your skin, whether you take them in supplement form, apply them directly to you skin, or make sure you get enough from the foods you eat.
Vitamins Good for Skin Nutrition
Studies show that the vitamins C, E, A, K, and B complex all help improve skin health and appearance. Here's how.
Vitamin C. Among the most important new dermatologic discoveries is the power of vitamin C to counter the effects of sun exposure. It works by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.
Make sure your diet includes plenty of vitamin-C rich foods (citrus and vegetables, among others), which can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day, according to the AAD. Combined with vitamin E (see below), vitamin C supplements can also protect skin from sun exposure.
You can also try a topical vitamin C cream to encourage collagen production, just as your body does naturally when you are young. The trick here is to use a formulation containing the L-ascorbic acid form of vitamin C, the only one that can penetrate skin layers and do the job.
Vitamin E. Research shows that, like vitamin C, this potent antioxidant helps reduce the harmful effects of the sun on the skin. According to studies published by the AAD, taking 400 units of vitamin E daily appeared to reduce the risk of sun damage to cells as well as reduce the production of cancer-causing cells. Some studies show that when vitamins E and A are taken together, people show a 70% reduction in basal cell carcinoma, a common form of skin cancer.
Vitamin E can also help reduce wrinkles and make your skin look and feel smoother. (Be aware, though, that some recent research warns that large doses of vitamin E can be harmful. Stay with 400 international units per day or less to be on the safe side.) Used in a cream, lotion, or serum form, vitamin E can soothe dry, rough skin. When combined with vitamin C in a lotion, it's highly protective against sun damage, says the AAD.
Vitamin A. If your vitamin A levels are up to snuff from the foods you eat, adding more probably won't do much more for your skin. That said, if those levels drop even a little below normal, you're likely to see some skin-related symptoms, including a dry, flaky complexion. That's because vitamin A is necessary for the maintenance and repair of skin tissue. Without it, you'll notice the difference. Fruits and vegetables are loaded with vitamin A.