VITAMINS FOR THE SKIN: STRENGTHENING SKIN HEALTH
Fresh, smooth and radiant: that's how we want our skin to look. Unfortunately, when we look in the mirror, the reality sometimes looks different: pale, tired and dry skin that may even be blemished. We answer all the important questions about vitamins for the skin in this article.
Table of contents
Table of contents
1. how to strengthen the skin?
To feel good in your skin, the right skin care is important - from the outside and from the inside. An unhealthy lifestyle is quickly reflected in the appearance of the skin. A lack of nutrients, but also too little exercise, smoking or frequent alcohol consumption can have a negative impact on the skin - it looks saggy and weak, has an uneven complexion or is dry and sensitive. And anyone who often goes to bed late because they have been working overtime at the office knows that a lack of sleep is also reflected in our skin. But how can we improve our skin?
For healthy skin, the human body relies on a balanced diet with whole grain products, fresh vegetables, fruit, nuts, valuable vegetable oils and occasionally some high-quality fish. Healthy and regular sleep, moderate exercise for blood circulation and plenty of fresh air also provide the best conditions for the skin. When choosing cosmetic products, you should look for gentle ingredients that do not irritate the skin. In addition to these tips, certain vitamins can also have a positive effect on the skin.
For healthy skin, the human body relies on a balanced diet with whole grain products, fresh vegetables, fruit, nuts, valuable vegetable oils and occasionally some high-quality fish. Healthy and regular sleep, moderate exercise for blood circulation and plenty of fresh air also provide the best conditions for the skin. When choosing cosmetic products, you should look for gentle ingredients that do not irritate the skin. In addition to these tips, certain vitamins can also have a positive effect on the skin.
2 What vitamin deficiencies can cause skin problems?
A supply of nutrients is essential for healthy skin. If important vitamins for the skin are lacking, this can lead to a wide variety of skin problems. A lack of vitamin B12, for example, is relatively common - and not only among vegans and vegetarians, but also among people with a mixed diet. Vitamin B12 deficiency can lead to pale and blemished skin.
Further information: Vitamin B12 vegan - important food supplement for vegans
An undersupply of B3, B6 and B9 can also make itself visible on the skin - namely in the form of a lack of elasticity and premature wrinkle formation. Ifbiotinorzincthis can be reflected in poorly healing wounds. The widespread vitamin D deficiency can promote the development of skin diseases such as acne or neurodermatitis.
3. which vitamins are lacking in dry skin?
Dry, cracked and itchy skin is one of the most common skin complaints. There can be many causes of dry skin - for example, excessive personal hygiene with too frequent hand washing or showering, dry heating air or low fluid intake. A lack of important vitamins for the skin can also contribute to dry skin. Niacinamide, also known as vitamin B3, is particularly helpful here.
Vitamin B3 is involved in the formation of ceramides and cholesterols. These are important for the skin barrier of the uppermost skin layer, which ensures that our skin does not lose moisture. A lack of vitamin B3 can therefore lead to the skin no longer being able to store moisture sufficiently - it penetrates through the skin barrier to the outside and simply evaporates. The result: our skin dries out and becomes uncomfortably tight. In addition to vitamin B3, a deficiency of the mineral silicon can also be the cause of dry skin.
If the body absorbs too few omega-3 fatty acidsfrom food , this can also lead to dry skin. A lack of vitamin A or vitamin C can also be behind the problems. If the skin shows small cracks, the corners of the mouth tear and the nails break off, a lack of zinc is often responsible. Incidentally, people who regularly drink alcohol or take hormones such as the contraceptive pill often struggle with dry skin.
Vitamin B3 is involved in the formation of ceramides and cholesterols. These are important for the skin barrier of the uppermost skin layer, which ensures that our skin does not lose moisture. A lack of vitamin B3 can therefore lead to the skin no longer being able to store moisture sufficiently - it penetrates through the skin barrier to the outside and simply evaporates. The result: our skin dries out and becomes uncomfortably tight. In addition to vitamin B3, a deficiency of the mineral silicon can also be the cause of dry skin.
If the body absorbs too few omega-3 fatty acidsfrom food , this can also lead to dry skin. A lack of vitamin A or vitamin C can also be behind the problems. If the skin shows small cracks, the corners of the mouth tear and the nails break off, a lack of zinc is often responsible. Incidentally, people who regularly drink alcohol or take hormones such as the contraceptive pill often struggle with dry skin.
4. which vitamins and supplements are helpful for bad skin?
Many nutrients can be absorbed through food. Therefore, dietary supplements are of course not a magic bullet for eternal youth - and they cannot permanently compensate for a poor diet. However, various nutrients, vitamins and minerals can support skin health and prevent vitamin deficiencies in the event of skin problems. Of course, you should also make sure you lead a healthy lifestyle.
The most important vitamins for the skin include
Vitamin D: Scientific studies suggest thatvitamin Dcan help with skin conditions, especially acne, eczema and inflammation1. Vitamin D is produced in the skin through exposure to sunlight. However, studies show that at least 30 percent of people in Germany suffer from a vitamin D deficiency in the winter months2. This puts vitamin D at the top of the list of important vitamins for the skin.
Further information:VITAMIN D: WHAT IS IT IMPORTANT FOR?
Vitamin A: Vitamin A plays an important role in cell formation. If there is a lack of vitamin Athe skin can become dry, flaky and cracked. It also supports the maintenance of normal mucous membranes, such as those of the eyes. Pure vitamin A is only found in animal foods, with liver being the best known source. However, our body is able to produce vitamin A from beta-carotene. Plant sources with a high proportion of beta-carotene are mainly carrots and red peppers as well as green vegetables such as spinach, broccoli and kale.
Vitamin A: Vitamin A plays an important role in cell formation. If there is a lack of vitamin Athe skin can become dry, flaky and cracked. It also supports the maintenance of normal mucous membranes, such as those of the eyes. Pure vitamin A is only found in animal foods, with liver being the best known source. However, our body is able to produce vitamin A from beta-carotene. Plant sources with a high proportion of beta-carotene are mainly carrots and red peppers as well as green vegetables such as spinach, broccoli and kale.
Vitamin B2: Particularly noteworthy are the fat-soluble vitamins, such as vitamin B2, which actively help to prevent premature skin ageing. These vitamins act like an anti-ageing agent by protecting the skin from the damaging effects of free radicals that can be triggered by UV rays.
Vitamin B3: This vitamin is involved in the formation of new cells. It is also known as niacin and is mainly found in animal products such as poultry meat, fish, eggs and dairy products. Vegetarians can switch to wholemeal products, nuts and pulses.
Vitamin B5: If you suffer from acne and pimples, you should take a closer look at this vitamin. A deficiency can lead to blemishes and inflammation. Vitamin B5 also helps to retain moisture in the skin. The vitamin is also known as pantothenic acid and is found in high concentrations in animal offal. Wholemeal products such as avocados and nuts are also good sources.
Vitamin B3: This vitamin is involved in the formation of new cells. It is also known as niacin and is mainly found in animal products such as poultry meat, fish, eggs and dairy products. Vegetarians can switch to wholemeal products, nuts and pulses.
Vitamin B5: If you suffer from acne and pimples, you should take a closer look at this vitamin. A deficiency can lead to blemishes and inflammation. Vitamin B5 also helps to retain moisture in the skin. The vitamin is also known as pantothenic acid and is found in high concentrations in animal offal. Wholemeal products such as avocados and nuts are also good sources.
Further information:WHAT IS VITAMIN B?
Vitamin C: This is one of the most important vitamins for the skin, as it is considered the strongest antioxidant available to our body. It is also said to help with skin blemishes.Vitamin Cplays an important role in the production of collagen and can therefore support the skin. It is well known that citrus fruits are rich in vitamin C - however, acerola, rosehips and blackcurrants have a much higher concentration.
Vitamin E: Vitamin E also helps to protect cells from oxidative stress. Vitamin E supports the skin best in combination with zinc and vitamin C. Vitamin E is found in vegetable oils, almonds, hazelnuts and pistachios.
Vitamin C: This is one of the most important vitamins for the skin, as it is considered the strongest antioxidant available to our body. It is also said to help with skin blemishes.Vitamin Cplays an important role in the production of collagen and can therefore support the skin. It is well known that citrus fruits are rich in vitamin C - however, acerola, rosehips and blackcurrants have a much higher concentration.
Vitamin E: Vitamin E also helps to protect cells from oxidative stress. Vitamin E supports the skin best in combination with zinc and vitamin C. Vitamin E is found in vegetable oils, almonds, hazelnuts and pistachios.
Conclusion: Vitamins for radiant skin - a must for a good complexion
If our skin is not feeling well, this can have many causes - often a lack of sleep, too much alcohol, smoking or taking certain medications are behind it. However, a lack of nutrients and vitamins can also have a negative effect on the appearance of the skin. If the supply of the most important vitamins for the skin is ensured, the skin problems often disappear again. Natural vital substance complexes can actively support the health of the skin. However, if the symptoms persist for a long time or even worsen, you should consult a dermatologist.
Sources:
1hhttps://www.hautinfo.at/hilft-vitamin-d-bei-hauterkrankungen
2https://www.ndr.de/ratgeber/gesundheit/Vitamin-D-Mangel-richtig-erkennen-und-beheben,vitamindmangel101.html
Sources:
1hhttps://www.hautinfo.at/hilft-vitamin-d-bei-hauterkrankungen
2https://www.ndr.de/ratgeber/gesundheit/Vitamin-D-Mangel-richtig-erkennen-und-beheben,vitamindmangel101.html