Vitamins and nutrition for healthy skin

Vitamins and nutrition for healthy skin

If you want healthy skin - and who doesn't - you want to make sure you're getting the right combination of vitamins, minerals and nutrients. With so many, how do you know which specific vitamins promote skin health?

Whether you have adult acne, wrinkles, dry skin, slow-healing wounds, or other skin concerns, nature makes it easy for you. Hundreds of plants contain vitamins that promote skin health, keeping your skin hydrated, elastic and smooth.

Vitamins are important for healthy skin and its function. With the right ones, we can ward off almost every aspect of unhealthy skin that stands in our way.

What causes unhealthy skin?

Even if you have a comprehensive skin care routine—exfoliate, wash, moisturize, repeat—if you don't get the right nutrients or remove the nutrients you have, it can lead to unhealthy skin.

If your skin is patchy, has uneven texture, has dark spots or acne, is dry and flaky, looks wrinkled, is tight, or feels uncomfortable, you probably have unhealthy skin. Chapped lips are a telltale sign that your skin is dry.

Many things can damage your skin:

• Rauchen
• Stress
• Übermäßiger Alkohol
• Dehydration
• zwicken an Ihrer Haut
• Exposition gegenüber giftigen Chemikalien
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The best way to get healthy skin is to prevent unhealthy skin. Eat healthy, exercise, and stay away from things that keep your skin from looking its best. If you eat junk food - including sugar and processed foods - you are likely to experience skin problems.

Stress also reduces vitamin levels – and that affects your skin. When you're stressed or your vitamin levels are low, it can cause acne breakouts. Your body heals while you sleep, your skin. So give your skin enough sleep to work its magic.

Best vitamins for skin

The combination of stress and lower vitamin levels increases oxidative stress and leads to skin damage. Many vitamins and minerals have antioxidant properties that protect the skin from free radical damage (leading to premature aging). Ensuring you get adequate amounts of these vitamins can make a big difference.

We've put together a list of the best vitamins for your skin. Whether they improve collagen elasticity, reduce the appearance of acne, or give you glowing skin, these are the best of the best.

Vitamin E

Vitamin E is actually a group of eight fat-soluble compounds – four tocopherols and four tocotrienols. Most supplements only contain alpha-tocopherol. Vitamin E is a powerful antioxidant that counteracts free radical damage in the body and skin. ((Link removed), (Link removed))

If you stay in the sun for too long, this vitamin can help counteract its effects such as dry skin and blemishes. Vitamin E also has anti-inflammatory properties. Interestingly, people with acne tend to have low levels. ((Link removed), (Link removed), (Link removed))

You can take vitamin E internally or use it directly on your skin. Many people like to get capsules of the oil, prick it with a needle, and squeeze it onto their face as a moisturizer. Choose an organic, plant-based vitamin E supplement. If you don't like putting oil on your face, take it internally.

The recommended daily dose of vitamin E is 15 mg for men and women - and most people don't get enough. Almonds, sunflower seeds, hazelnuts and avocados are excellent sources of the vitamin. ((link removed))

Vitamin C

Sun exposure creates free radicals on the skin, which contribute to premature aging. If you want to slow down the signs of aging, Vitamin C helps with its powerful antioxidant and anti-inflammatory properties. It works best with Vitamin E. ((Link removed))

Vitamin C increases collagen production in the skin, the protein that helps your skin stay firm, keeping it looking young.
Applying vitamin C serum directly to your face is ideal for collagen production. The current version comes in a dropper bottle for easy use. You can also take vitamin C internally as a dietary supplement. ((link removed))

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Humans are unable to produce vitamin C themselves, so you must get it from food or supplements. You get the highest amount of vitamin C from citrus fruits, peppers and broccoli. ((link removed))

Omega-3 fatty acids

If you've spent too much time in the sun, omega-3 fatty acids can help. Omega-3 fatty acids are not a vitamin per se, but are important nutrients that protect against photoaging and sunburn on the skin. This means less dry or damaged skin. Omega-3 fatty acids can also promote eye health, increase tear production, and moisturize the eyes. ((Link removed), (Link removed))

There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Of the three omega-3 fatty acids, only ALA has a recommended daily intake: 1.6 g for men and 1.1 g for women. While ALA is found in flaxseed oil and olive oil, you will only find both EPA and DHA in algae oil. ((link removed))

Try eating olives, flax seeds and chia seeds. You can also get omega-3 fatty acids from hemp oil, sea buckthorn oil, and algae oil. We recommend avoiding fish oil as mercury and other oceanic contaminants are common.

Vitamin D

Vitamin D is also called the “sunshine vitamin” because your skin produces it when exposed to the sun. It supports healthy, glowing skin. Interestingly, similar to vitamin C and E, you are more likely to get breakouts if you are low in vitamin D. Some people use vitamin D serum on their skin for this reason. ((link removed))

Vitamin D supports wound healing and also protects against sun damage. Healthy vitamin D levels delay aging and promote normal hair growth and excellent skin health. ((link removed))

The recommended daily dose of vitamin D is 15 µg for men and women. It can be difficult to get vitamin D from food. It most commonly comes from outside in the sun. Global Healing's certified organic Suntrex® D3 product not only promotes radiant skin but also supports immunity and the nervous system. ((link removed))

Vitamin K

Vitamin K is a skin-healing powerhouse. The delicate area under your eyes is prone to dehydration, which can lead to dark circles, wrinkles, and fine lines. Applying vitamin K to the skin can help with these problems. ((link removed))

Interestingly, when people with facial bruises applied vitamin K topically, the appearance of their skin improved within a few days. This versatile vitamin can even speed up the wound healing process. ((Link removed), (Link removed))

Make sure you get 90 mg of vitamin K per day if you are a woman and 120 mg if you are a man. Leafy greens, broccoli, parsley and cruciferous vegetables contain the highest concentration of vitamin K. ((link removed))

Vitamin B3 (niacin)

Vitamin B3 or niacin (which converts to niacinamide) can even out your skin tone and help you avoid excessive wrinkles and fine lines that come with age. ((link removed))

When applied to the skin, B3 makes your skin more elastic and evens out skin tone, including red spots, skin coloration (yellowing), and hyperpigmentation. ((link removed))

The recommended daily dose of vitamin B3 is 14 mg for women and 16 mg for men. Plant sources of vitamin B3 include nutritional yeast, brown and wild rice, corn and acorn squash. ((link removed))

Vitamin B7 (biotin)

If you don't have enough vitamin B7 (biotin), you may experience rashes and irritated skin, brittle nails, and hair loss. ((Link removed), (Link removed))

If you want to make sure you're getting enough, Global Healing's Biotin is herbal and extracted from organic Sesbania herb. This ensures that all cofactors and co-nutrients found in nature are included in your supplement.

The recommended daily dose of biotin is 30 mcg for men and women. Biotin is primarily found in animal sources, so I recommend a supplement. ((link removed))

Tips & Tricks for healthier skin

There's a lot you can do to improve the appearance of your skin. Check out these best practices.

Eat a plant-based diet

Increase your intake of natural, whole foods, especially fresh raw fruits and vegetables and nuts and seeds. You'll get some of these essential vitamins for your skin and feel more energized. Eliminate or reduce sugar, meat, dairy and processed foods and say goodbye to tobacco and alcohol. The havoc they wreak on your skin just isn't worth it.

Get your sweat on

Sweat naturally detoxifies your skin. So hop in the sauna, work out hard at the gym, or take a hot yoga class. Once all the toxins hit the streets, you'll be left with younger-looking skin that people will envy. Wash your skin immediately after training.

Go natural

Choose natural skin care products as standard beauty creams and washes contain toxic chemicals that can actually contribute to aging. Before showering, use a dry brush and not too much soap and shampoo (and use natural organic products).

Try a cleanse

If you want to improve the appearance of your skin, cleansing is one of the best things you can do. A cleanse involves eating a clean, healthy diet while taking supplements that support your body's natural detoxification abilities. This gives your body – including your skin – time to rest and renew.

Points to remember

Your skin needs certain vitamins to look its best, whether you're concerned about skin tone, moisture, wound healing, blemishes, or other concerns.

Vitamin C and E are both powerful antioxidants that counteract oxidative damage caused by free radicals. Interestingly, vitamin D and E are low in people with acne. Make sure you get your recommended daily dose. Vitamin D can help promote normal aging of skin and hair.

Vitamin K can reduce the appearance of bruising and speed wound healing. Omega-3 fatty acids can give you extra strength to fight off sun damage.

If you eat the right foods and minimize exposure to toxic chemicals (try a cleanse), you will give your skin a boost that will make it appear more youthful and healthy. However, it never hurts to support our body's natural process by ensuring you get enough of these vitamins for healthy skin.