The Skin Nerd: What vitamins do you need for best skin health?
Ensuring your skin is topped up with its supply of vitamins can be key to achieving the skin goals you are heading towards.
"Are you getting your vitamins?" is a question I am asked whenever I mention feeling rundown or less energised than usual, but the question has also started to crop up when I discuss issues with my skin. While it might sound obvious to some, getting back to basics and ensuring your skin is topped up with its supply of vitamins can be key to achieving the skin goals you are heading towards.
The skin is our largest organ and protects us from aggressors such as pollution and UV light. Our skin is comprised of layers – the epidermis, which provides the barrier, the dermis which gives nutritional support to the epidermis and the hypodermis (which is the fat layer). A breakdown of the skin barrier and immunity has been linked to several skin diseases, such as atopic dermatitis, psoriasis, and acne.
Research has found that vitamins are crucial for good health, providing many antioxidant and anti-inflammatory benefits, as well as having the ability to address particular skin diseases. One example of this is scurvy, a skin disease caused by vitamin C deficiency. ‘
We all know vitamins and minerals are essential for bodily functions such as helping to fight infection, wound healing, making our bones strong and regulating hormones,’ explains Dr Justine Jordan, a Dublin-based GP. "They are particularly important for our skin, hair and nails. Some vitamins - also known as beauty supplements - work to combat deficiencies and have grown in popularity of late. We have known for some time that deficiencies in certain vitamins and minerals can cause hair thinning, brittle hair and nails, can be linked to some forms of alopecia, and can cause nail and skin disorders."
Considering the 360-degree impact that vitamins can have on wellbeing, today I am discussing the role of vitamins in maintaining skin immunity and health.
• Stimulate collagen production and cell turnover
• Reducing hyperpigmentation and sun damage
When vitamin A is consumed orally, the liver converts retinyl esters and beta-carotene to retinol – a game-changing active ingredient, renowned for its ability to treat photo-aged skin (amongst many other skin benefits). But vitamin A’s powers do not end there – it has even been proven to have beneficial effects in the prevention and treatment of various skin diseases.
An example of this is in the case of atopic dermatitis (AD), where many studies have found that sufferers are deficient in vitamin A and further research has indicated that supplementing vitamin A could reduce inflammation in AD.
Sources of vitamin A: Eggs, sweet potato, carrots and other orange and yellow fruits and vegetables.
• Antioxidant
• Anti-inflammatory
• Photo-protective effects
Niacinamide is a form of vitamin B3. With a huge number of effects on the skin, niacinamide has become a popular addition to many skincare products of late, including ASAP Skincare Super B Complex (€74.25, theskinnerd.com). Much research has focused on the ability of niacinamide to reduce inflammation and manage acne.
Sources of vitamin B3: Fish, poultry, avocado and mushrooms.
• Provides antioxidant protection.
• Assists collagen formation.
• Anti-inflammatory
Our skin contains high concentrations of vitamin C, which provides antioxidant protection against UV induced photodamage, assists wound healing and helps to minimise scar formation. UV exposure and ageing have been found to deplete our natural levels of vitamin C and so we need be proactive to increase our intake. Although dietary intake is the most scientifically backed method of gaining optimal benefit from the vitamin, vitamin C is also added to many topical products, particularly those claiming to provide antioxidant protection and brighten the skin.
Sources of vitamin C: Citrus fruit, broccoli and tomatoes.
• Keratinocyte differentiation
• Antibacterial
• Anti-inflammatory
Vitamin D affects many factors in the skin including keratinocyte proliferation and maintaining a healthy barrier. Many factors affect a person’s vitamin D levels; and a growing number of dermatologic disorders have been linked to vitamin D levels such as atopic dermatitis (AD) and psoriasis. Unfortunately, not many foods contain vitamin D; and so many choose to take supplements to increase their vitamin D status.
Sun exposure can also help the skin produce vitamin D, but the amount produced varies depending on factors such as skin colour, time of day, season, and location. Research has linked AD with a deficiency in vitamin D and what’s more, when it comes to treating psoriasis and AD, topical and systematic treatments including vitamin D have been proven beneficial. What is problematic is the debate around the benefit of UV exposure for vitamin D and the risks that come from exposure to the sun. To mitigate this, many people choose to take vitamin D supplements.
Sources of vitamin D: Salmon, eggs and mushrooms.
• Skin immunity
• Anti-inflammatory
• Antibacterial
Vitamin E is a fat-soluble vitamin and another antioxidant often obtained from dietary sources as levels in the skin decline with age and exposure to UV light. Research has linked supplementation with vitamin E to improvement in facial erythema in patients with atopic dermatitis and also showed positive results in reducing the severity of acne vulgaris.
Sources of vitamin E: Oils, nuts and seeds.
I recommend a food-first approach to nutrition, and encourage a healthy, balanced diet. We also know that sometimes lifestyle and food intolerances can prevent us from getting our recommended intake of fruit and vegetables and this can be a good time to consider a supplement. Supplementation has seen many positive results when it comes to supporting skin health. Both vitamin C and vitamin E have been found to improve the rate of wound healing in children with extensive burns, and plasma vitamin C levels in smokers.
As always, please remember to speak to a doctor or pharmacist before beginning any supplements.
CONNECT WITH US TODAY
Be the first to know the latest news and updates
