Everyone knows that vitamins and minerals are an essential part of organ function and staying healthy. But, not many people know that vitamins are also essential to maintaining beautiful and healthy skin! Adding supplements or eating food rich in certain vitamins can help give you a more youthful appearance while helping your overall health. Dr. Lindsay Clark, cosmetic dermatologist and functional medicine expert, weighs in on the best 5 vitamins for clear, youthful skin. Adding these 5 vitamins to your list of daily supplements or diet can help you achieve the healthy glow you’ve always wanted.
Vitamin C
First on the list of powerful skin vitamins is Vitamin C. Dr. Clark says, “When I tell my patients about vitamin C, most of them are shocked and think this vitamin is only useful for immunity. But, citrus fruits and other vitamin C rich foods can do wonders to minimize aging.” Studies show that vitamin C plays a key role in rejuvenating skin and in wound healing. More importantly, vitamin C can help minimize the effects of photodamage, or damage from the sun, on your skin. Anything from dark spots to wrinkling can be lessened with the help of vitamin C in your daily diet or as a topical ointment.
Vitamin D
It’s important to note that vitamin D has limited sources, with most people getting their daily fill from sunlight. But, isn’t sunlight dangerous to the skin? Dr. Clark says, “Vitamin D has recently been found to actually have anti-aging effects and can promote skin health. But many patients tend to freak out at the thought of too much sun exposure, which is why continued use of SPF is crucial.” Wearing sunblock is a great way to help people get their daily dose of vitamin D while protecting their skin against UV damage. Vitamin D has been found to help in the anti-aging process of various organs, including the skin, making it one of the easiest vitamins to get your fill of.
Vitamin A
You’ve probably heard of retinoids being used in cosmetic products to help reduce fine lines and aging. Did you know these retinoids are actually derived from vitamin A? Getting your daily dose of vitamin A can help your body produce retinoids, which are essential for hair and skin growth. In fact, having too little or too much vitamin A can lead to conditions such as dry skin and hair loss. Leafy greens are one of the best sources of Vitamin A, including kale, spinach, broccoli, and chard. Other good sources of vitamin A include orange vegetables with carotenoids such as carrots and orange bell peppers! You can eat your way to youthful skin instead of depending on topical treatments to diminish signs of aging.
Vitamin E
Many patients today struggle with chronic inflammation, whether it’s from stress, autoimmune disorders, or from UV damage. In the case of skin issues, UV damage, and inflammation can lead to thicker skin, skin redness, and swelling of the skin (also known as edema). Fortunately, vitamin E has been shown to help reduce the signs of UV damage and even reverse the signs of aging. While most people can get their daily dose of vitamin E from foods, consider asking your doctor about adding Vitamin E to help boost your skin’s health even more. It’s a great anti-inflammatory vitamin that can help reduce damage and aging.
B Vitamins
Last but not least, experts agree that all 8 B vitamins play a vital role in skin and organ functioning, promoting cell growth and development. Vitamins can be found in a wide range of food and supplements, but be warned: your body can only store so much. Vitamin B deficiency can lead to issues such as acne, skin rashes, flaky and dry skin, and even cracked lips and wrinkles. Don’t take the chance, and help your skin rejuvenate and stay youthful by taking your dose of vitamin B daily.
The Bottom Line
Vitamins can go a long way in helping you feel and look your best! Dr. Clark says, “Ask your doctor first before getting on any supplements. In the meantime, try tweaking your diet and incorporating more vitamin-rich foods to see if it helps you. You might be surprised at how beneficial these vitamins can be for youthful skin.”
Dr. Lindsay Clark is the Medical Director & CEO of Entrada Medical Group, focuses on helping patients in the field of cosmetic dermatology. She is a proud mom and volunteers for environmental efforts, helping to preserve nature. She is a member of the American Academy of Anti-Aging Medicine, and the American College of Cardiology, and has been trained by the best plastic surgeons in Northern California. She is a believer in holistic and functional medicine and wants to help patients find permanent solutions for their skin issues.
