Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Vitamins for healthy glowing skin

     Vitamins have vital role in improving skin health and beauty. Skin health is maintained through numerous processes happening within the body and nutrients like vitamin A, C, D and E play important role in it.

   The skin is composed of two layers, the epidermis, which is the outer layer that provides barrier function, and the inner layer dermis which provides strength and elasticity and gives nutritional support to the epidermis. Epidermis or outer layer of skin lacks blood vessels, that can provide nutrients to cells. Nutrients reach epidermis after diffusion from the blood vessels that supply dermis, the inner layer of skin.  

   Nutrition is one of the main factors required for the maintenance of overall skin health. Nutritional deficiencies may alter the structural integrity and biological function of skin, resulting in an abnormal skin barrier.  Vitamins are very important for various functions and structural integrity of skin.

   Vitamins function as antioxidants against oxidative stress to your skin from UV rays of sun and other free radicals. Your skin contains high concentrations of vitamin C, which supports skin integrity, stimulating collagen synthesis and works as antioxidant protecting your skin against UV-induced damage.

  The stratum corneum, outermost layer of epidermis functions as an effective aqueous barrier and prevents the passage of many substances. Only a few uncharged and fat-soluble molecules can pass through the surface layer of epidermis. Therefore nutrients delivered via topical application would not easily penetrate into the lower layers of the dermis .The dermis should get nutrients through bloodstream from the food you consume.

     For healthy glowing skin, you may have to protect your skin from outside as well as inside.

a]  You may have to protect your skin with antioxidant vitamins from inside including vitamin and mineral rich foods in your diet. Vitamin C and vitamin E, with the combination being particularly effective. 

b] Preventing exposure to UV radiation of sun is the best means of protecting the skin from the detrimental effects of external factors of damage or photo aging. However, avoidance is not always possible and sunscreen lotions above SPF30 may help to protect the skin.

   A few study results indicate the need for complete  free radical scavenging by antioxidant helps to remove oxidative damage from acute sun exposure. Nutrition or intake of nutrients may be more effective than topical application.

 

Essential vitamins for healthy glowing skin

 

·   Vitamin A

  Vitamin A is a fat soluble vitamin which is abundantly found in many vegetables and fruits. Vitamin A is an important micronutrient for immune function, cellular communication, growth and development.

The two main forms of vitamin A in the human diet are preformed vitamin A (retinol, retinyl esters), and pro vitamin A carotenoids such as beta-carotene that are converted to retinol. Preformed vitamin A comes from animal products, fortified foods, and vitamin supplements.

Carotenoids are found naturally in plant foods. Carotenoids are turned into vitamin A by your body. They are found in fruits, vegetables, and other plant-based products. It is an effective antioxidant, It is essential for the growth of healthy skin and hair.

Common sources of vitamin A include:

·       Leafy green vegetables (kale, spinach, broccoli),

·       orange and yellow vegetables (carrots, sweet potatoes, pumpkin ,winter squash, summer squash)

·       Tomatoes

·       Red bell pepper

·       Cantaloupe

·       mango

·       Beef liver

·       Fish oils

·       Milk

·       Eggs

 

Vitamin C

    Vitamin C is also essential for skin health.  Vitamin C intake may improve skin hydration, stimulate collagen production, and protect against wrinkle development and premature aging due to sun induced damage [photo ageing].

Topical application  as well as internal supplements or intake of vitamin C from natural sources  are essential to manage ageing skin. Although many face creams contain vitamins known as antioxidants, very few are actually effective in preventing or reversing skin damage.

     Vitamin C is a potent antioxidant that can neutralize and remove oxidative stress induced by environmental pollutants and ultraviolet radiation.

Vitamin C is particularly effective at reducing oxidative damage to the skin when it is used in conjunction with vitamin E. Vitamin C is a regenerator of oxidized vitamin E, thereby effectively recycling vitamin E .

In the skin, collagen formation is carried out mostly by the fibroblasts in the dermis. Vitamin C helps in collagen formation and antioxidant protection.

Lessening of wrinkle depth following vitamin C supplementation has been reported by many studies. Vitamin C increased collagen formation by fibroblasts in cell cultures also.

Improved skin tightness has been noticed in individuals with higher fruit and vegetable intake mostly due to vitamin C and other vitamins and minerals present in it.

 

Common sources of vitamin C include:      

·       Guava

·       Bell pepper

·       Tomatoes

·       Oranges

·       Strawberries

·       Papaya

·       Potato

·       Broccoli

·       Kiwi fruit

·       Mango

·       Lemon

·       Cantaloupe

 

 Vitamin D

    Skin fat helps to produce vitamin D on exposure to ultra violet rays of sun. Vitamin D is essential for many body functions.

7-dehydrocholesterol in the epidermis is converted to vitamin D by ultraviolet rays of sun. 7-dehydrocholesterol in the plasma membranes of both epidermal basal and suprabasal keratinocytes and dermal fibroblasts is converted to previtamin D3. Vitamin D3 is released from the plasma membrane and enters the systemic circulation bound to vitamin D-binding protein.

 Vitamin D supports bone health, proper functioning of neurons.

Optimal concentration of vitamin D has been suggested to be necessary to delay the aging phenomena, including hair loss.

Treatment of vitiligo with vitamin D analogs alone or in combination with ultraviolet light or corticosteroids is ordered by health care providers to enhance re pigmentation.

Sources of Vitamin D

·       Cod liver oil

·       Salmon

·       Swordfish

·       Tuna fish

·       Sardines

·       Mackerel

·       Blue fish

·       Cat fish

·       Oysters

·       Beef liver

·       Egg yolk

·       Orange juice fortified with vitamin D

·       Dairy and plant milks fortified with vitamin D

·       Fortified cereals

 

    Vitamin D is also known as" sunshine vitamin" as it is formed in the skin  by the ultra violet rays of sun. The precursor for it is the UV activated dehydrocholesterol of skin. Vitamin D3 can be formed when a chemical reaction occurs on human skin, when a steroid called 7-dehydrocholesterol is broken down by the sun’s UVB light.

Vitamin D production in the skin is the primary natural source of vitamin D, but many people have insufficient levels because they live in places where sunlight is limited in winter, or because they have limited sun exposure due to being inside much of the time.

 

Vitamin E

  Vitamin E is an important fat-soluble vitamin and an antioxidant, which is one of the main ingredients in many cosmetic products. It protects the skin from various harmful effects of UV rays of the sun acting as a free-radical scavenger. Vitamin E is extremely important for the healthy glow of your skin.

α-tocopherol (α-Toc) is the most abundant vitamin E derivative in human tissues.

Improving the skin vitamin C and vitamin E levels can improve resistance to UV exposure.

It is shown by various studies that higher fruit and vegetable intake, along with nuts and seeds have crucial role in maintaining the beauty, glow and health of skin as their antioxidants can protect your skin from oxidative damage to skin.

    Vitamin E plays vital roles in immune function and the regulation of inflammation.

Ageing population needs more vitamin E than younger adults to maintain health.

Free radicals, particularly reactive oxygen species have the ability to alter the production of collagen and glycosaminoglycans in skin.  Antiaging creams with vitamin E may help to some extent to prevent this oxidative damage to skin as these creams may contain 0.5%–1% of vitamin E which is an effective antioxidant.

 Vitamin E has some role in diminishing skin allergy or atopy. The vitamin consumption decreases serum levels of Ig E [immunoglobulin E] in atopic or skin allergy patients. Allergic reactions on the skin also impair the health of skin. Therefore vitamin E is important for better skin health also as it helps for reducing skin allergy.

 

Natural sources of vitamin E

·       Plant oils –  sunflower, soya, corn and olive oil

·       nuts and seeds

·       Wheat germ oil

·       Sunflower, safflower, and soybean oi

·       Sunflower seeds

·       Almonds

·       Avocado

·       Peanuts, peanut butter

·       Beet greens, collard greens, spinach

·       Pumpkin

·       Red bell pepper

·       Asparagus

·       Mango

 

    Vitamin E is used mostly as a topical agent for pigmentation or melasma, particularly in women. But it has shown only minimal effectiveness in the treatment of pigmentation or melasma. It has been shown to cause depigmentation or fading of dark brown melasma discoloration by interference with lipid peroxidation of melanocyte membranes, increasing glutathione content within cells, and inhibiting tyrosinase enzyme.

Vitamin E is available as creams, oil, lotions and gel in the market as beauty enhancing products.

 

 

 

 References

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