The truth is your skin is in steady communication with you, so it is vital to listen and look at it closely. If your skin is dry and blemishes, it is trying to tell you not to overfeed processed foods, sugar, alcohol, refined carbohydrates, or trans fats. But if you nourish yourself with essential vitamins for skin whitening, your skin will thank you. Vitamin C Vitamin C is important not only for overall health but also for skin health. It is an antioxidant that enhances collagen production, reduces pigment formation, and prevents environmental factors. Similar to other antioxidants, this vitamin counteracts free radicals to prevent damages caused to skin cells like wrinkles, lines, and discoloration [1]. Due to the popularity of vitamin C in dietary supplements, foods, over-the-counter products, lack of this nutrient is impossible. And the suggested dose for adults is 65 to 90 mg every day. Best sources of vitamin C Citrus fruits and juices like orange and grapefruit Kiwi, papaya, pineapple, and cantaloupe Mango Watermelon Berries fruits Green and red peppers Sweet and white potatoes Broccoli, cauliflower, and Brussels sprouts Winter squash Tomato Spinach, turnip greens, cabbage, and other leafy greens Topical application Aside from taking vitamin C orally, you can use it topically. Mix 1 tsp lemon juice with salt or sugar, then dilute this mixture before applying it to your skin. This is a natural way in case you do not want to use a moisturizer, serum, or cream containing vitamin C. Vitamin E Known as a bright star in the skincare industry, vitamin E helps guard the skin barrier, promotes skin hydration, and reduces signs of aging. What is more, it prevents free radicals from attacking skin-cell membranes, especially when your skin meets UV rays. And if this vitamin is paired with vitamin C, it has excellent UV protective benefits [2]. Our body naturally produces vitamin E through sebum, an oily substance secreted by the skin pores. In the right balance, sebum prevents dryness and keeps your skin conditioned. But if your skin is too dry, it is hard to receive the natural amount of vitamin E through sebum. Getting this vitamin in skin-care products is fine, but its effects might be reduced due to sun exposure. So, adding vitamin E to your diet is better. 15 mg of vitamin E per day is the ideal amount for adults. Best sources of vitamin E Almonds Avocado Asparagus Mango Wheat germ oil Peanut and peanut butter Sunflower and sunflower seeds Soybean oil and safflower Spinach, beet greens, and collard greens Red bell pepper Pumpkin Topical application Squeeze out the liquid from 3 capsules of vitamin E and mix with a tablespoon of olive oil. Then apply it to your face and massage. But remember to use it in case you have extremely dry skin or severe skin problems like eczema and psoriasis. Vitamin A If you are finding ways to reduce the signs of aging, you should be conscious of retinol. It is manufactured in forms of vitamin A that are highly efficient in lowering the signs of aging. Also, it works by securing receptors in skin cells, in turn enhancing the protective function of the epidermis, stimulating skin cell turnover, preventing collagen against degradation, and reducing acne [3]. The suggested amount of vitamin A daily is from 700 to 900 micrograms. Best sources of vitamin A Liver and liver products like liver pate Sweet potato Cheese, whole milk, and yogurt Eggs and egg yolks Oily fishes Carrots, butternut squash Broccoli Bell peppers Pistachio nuts Tomato Mango and cantaloupe Topical application If you are going to apply retinol or other types of vitamin A, make sure to use it during the night because its effects decrease in sunlight. Applying it every other day is a good way if you are using it for the first time. Vitamin K You also find vitamin K in many beauty products for the skin because this vitamin can help deal with a variety of skin conditions. Those suffering swelling or bruising are often advised to use creams with vitamin K because it helps accelerate skin healing. Also, it reduces the appearance of dark spots, wrinkles, scars, stretch marks, and under-eye circles. Adults need between 90 and 120 micrograms every day. Best sources of vitamin K Kale Spinach Swiss chard Mustard greens Broccoli and cauliflower Brussels sprouts Liver Fish and meat Eggs Romaine Parsley Cereals Topical application You easily find vitamin K creams in medical stores, and they are often used for swelling, bruising, and sometimes applied to grazes and cuts to help the healing process. However, you need to consult your doctor before using them on your skin. Vitamin D Vitamin D helps support your skin cell metabolism, thereby making your skin grow and repair itself. Besides, this vitamin helps with chronic inflammation that might lead to eczema, skin irritation, some kinds of acne, and even atopic dermatitis [4]. Your body naturally produces vitamin D from sun exposure, but it does not mean you have to sit outside and risk UV damage. There are many ways you can get enough of this vitamin through daily diets and vitamin D supplements. The recommended intake per day is 10 micrograms. Best sources of vitamin D Cod liver oil Oily fishes Almond milk Egg yolks Breakfast cereals and spreads Red meat Some dairy products Topical application Getting more sun is an easy way to increase vitamin D your body can make by itself. But you should be cautious because increased sun exposure might promote your risk of cancer. A short walk is about 10 minutes and remember to put on sunblock (don’t forget to check with your doctor first in case you have a history of skin cancer). Additionally, you can consult some topical vitamin D oils that can directly apply to the skin. Vitamin B3 Amongst B-complex vitamins, vitamin B3 is commonly found in skin-care products for many reasons. Vitamin B3, also called niacin, is famous for maintaining skin health, lessening dryness, and soothing skin issues like eczema. Moreover, it enhances the appearance of the skin’s complexion and texture. And if you worry about long-term exposures to UV rays that might lead to hyperpigmentation, dark spots, and fine lines, adding vitamin B3 helps protect your skin from these damages [5]. The suggested amount of vitamin B3 per day is between 14 and 16 milligrams. Best sources of vitamin B3 Liver Chicken breast Ground beef Turkey Avocados Tuna Mushroom Peanuts and green beans Nutritional yeast Sunflower seeds Topical application Mix niacin powder with your water-based cream or moisturizer and apply it to your face. In case you want a natural way, it is fine to combine aloe vera gel with niacin powder. Final thoughts When it comes to achieving a radiant and supple complexion, one cannot underestimate the importance of the right vitamins. Embracing a well-rounded and nutritious diet rich in the aforementioned essential vitamins can be the key to unlocking the luminosity and resilience you've been longing for in your skin. Additionally, consider incorporating our specially formulated beauty supplement into your daily regimen. This strategic addition to your diet will enhance your body's capacity to absorb an abundance of vital vitamins and nutrients, hastening your journey towards the coveted skin perfection you desire.. Sources 1. Skin health and vitamin C 2. Combination of vitamin C and vitamin E for preventing UV 3. Skin health and vitamin A 4. Vitamin D supports skin issues 5. Vitamin B3 supports skin issues related to UV rays
