Vitamins and Supplements for Healthy Skin

One of the main benefits of skin care is to keep your skin healthy. Healthy skin results in a glowing skin that helps deter wrinkles and stress. There are many individuals that seek the youthful glow of good health that is provided by vitamins, minerals, nutrients and supplements.

Through the year, age is a factor in diminishing skin. Molecules that are called free radicals result due to exposure to oxygen and sunlight. The molecules are responsible for damage to skin cells, inflammation, and pose the threat of the development of skin cancer.

Although the fountain of youth has yet to be found, there are ways that you promote a healthy appearance of a youthful glow. Most of us are aware of measures that help to protect our skin, such as, protection from the sun, to eliminate smoke and alcohol from the daily routine, and to eat a healthy, well-balanced diet.

Antioxidants and Vitamins for the Skin

Lifestyle changes result in creating the start to healthy skin. Diet, and exercise are important, and the variety of antioxidants, and vitamins that you choose to help improve your health and condition of skin will matter. Vitamins and antioxidants work in different ways. Some are effective from the inside out while others are effective from the outside in. The intention is to target the damaging effects of free radicals and the damaging effects of the sun under the skin’s surface.

Antioxidants, as stated by Eileen Ross, often are taken to improve the overall health of an individual. Once they begin to read the benefits, they realize that these antioxidants also focus on the skin. Individuals can take a vitamin and supplement cocktail that is beneficial for their health and skin.

Eileen’s cocktail consisted of vitamins B-12, C, E and selenium. Within a short while, Eileen says that she was receiving many positive comments, with statements such as her skin was smooth and flawless.

Research has found that some antioxidants and vitamins reduce the appearance of fine lines and wrinkle in the skin, and enhance the appearance of the skin, and prevent further damage that results from the sun. Following is a list of the most effective antioxidants and vitamins for the skin.

Vitamins C and E and Selenium for Your Skin

Research has determined that vitamins C and E, as well as selenium, helps to increase the skin’s protection against skin cancer and sun damage, and to help to reverse the hands of time and help to eliminate wrinkles and discoloration that is associated with sun exposure and aging. These antioxidants that individuals can take act by the enhancing the skin’s ability to repair systems and by pre venting additionaldamage, states MD, PhD., Karen E. Burke, of the Mount Sinai School of Medicine’s department of dermatology.

These nutrients are found in various skin creams. However, although the ingredients are great in aiding in healthier skin, typically, the concentration levels is low, and when exposed to light and air, they lose their effectiveness.

The solution, Burke advises, is to take supplements that contain 100 – 200 micrograms of selenium (l-selenomethionine), Vitamin E in doses of 400 international units (in the D-alpha-tocopherol form), and 1,000 to 3,000 milligrams of Vitamin C to achieve maximum benefits. If you are considering giving your child selenium, make sure that they have all their full grown teeth.

If you should opt to use the antioxidant in a topical form, best dose that is found in the products will contain about 02% to .05% selenium (l-selenomethionine), of vitamin E in doses of 2% to 5% (D-alpha-tocopherol), and 15% to 20% of vitamin C (non-esterified).

Coenzyme Q10 for Healthy Skin

The natural antioxidant, Coenzyme Q10, found in the body, aids cell growth and acts as a protector from dangerous cancers. As individuals age, there is a decrease in natural levels of the antioxidant which contributes to aging skin. Biofactors published a study which discovered that the Coenzyme Q10 application to the skin helped to decrease wrinkles. In most studies, the concentrate levels have been 0.3%.

Alpha-lipoic Acid for Your Skin

Alpha-lipoic acid can be applied topically to help prevent damage to the skin due to sun exposure. There have been studies that show that applying 3$ to 5% concentration levels found in creams, can help to build immunity to skin changes as a result of the sun.

However, it must be stated that adverse reactions can result in some individuals.

Retinoic Acid for Your Skin

Burke states that retinoic acid helps as an anti-aging in the skin. In the skin, this is the active form of Vitamin A. The brand names for retinoic acid is Renova and Retin A and is used to reduce age spots, fine lines and wrinkles and rough skin that is a result of overexposure to the sun. Research has shown that elastic fibers that help the skin’s tautness are restored through the use of retinoic acid and that the wrinkles are reduced.

The product can be purchased in creams, and gels and typical administration to the skin is daily. Higher doses of the product can result in complications, such as dryness, redness and peeling.

Flavonoids (Green Tea and Chocolate) for Your Skin

Research that has been conducted suggests that green tea and chocolate may help to enhance the skin. Green tea may protect the skin from inflammation and cancer, while, chocolate may help aid in smoother skin.

Other research has found that green tea extract skin treatments in women helped to protect them against the damaging harms of exposure to the sun. However, Burke states, that there is more research that needs to be conducted on the benefits of flavonoids to determine the best dose.

Other studies include a study conducted by doctors and published in the British Journal of Dermatology that determined that beta carotene rich foods, a form of Vitamin A, appeared to help eliminate the possible psoriasis.

Vitamin B Complex

Biotin is the most important B vitamin in regards to the skin. The vitamin forms the basis of skin, hair and nail cells and it is essential that the body has adequate amounts of biotin to ward off dermatitis or hair loss. The vitamin is found in many foods, and typically, individuals consume enough of the vitamin through foods, such as, eggs, bananas, rice and oatmeal. The body also produces biotin.

Vitamin B creams show that a quick lift to the skin results. These creams perform almost instantly as they increase the tone of the skin and hydrate skin cells. Niacin, helps the skin to retain moisture, which, results in a younger and plumper complexion is as little as six days. It also soothes irritated and dry skin and acts as an anti-inflammatory. In higher doses, it can also help to lighten the skin and help to achieve an even tone, eliminating blotches.

During a 2003 meeting of the American Academy of Dermatology, it was shown that vitamin B topical application can show a dramatic impact on the aging of human skin.

Vitamin K

Vitamin K helps to reduce blood clots and 2003 studies have shown that Vitamin K topical application can help to reduce circles that occur under the eyes and bruises on the body. Doctors have used Vitamin K cream after laser surgery to help prevent and reduce bruising. The combination of Vitamin K and Vitamin A can be even more effective to reduce circles under the eyes.

Minerals Beneficial for Skin Nutrition

Mineral supplements, according to co-found of Olympian Labs, Mary Sullivan, RN, are not particularly necessary with the intake of a multivitamin. And, when individuals include spring water in their diet, there is even less need, as the water contains a natural supply of important minerals. Studies also show that by mineral water used to wash the face can help to reduce skin irritations and help to hydrate the skin.


For those that spend time in the sun, selenium can help to prevent burning. In studies published in the Journal of the American Medical Association in 1996 show that cancer patients that where given 200 micrograms of selenium each day experienced:

• 17% decrease in overall mortality

• 50% reduced risk of death from skin cancer

• 37% fewer malignancies

Individuals can consume seafood, whole grain cereals, eggs and garlic for their selenium intake.


The mineral copper is also important and when combined with the mineral zinc and Vitamin C, helpt to develop elastin in the skin.

It is not suggested that copper supplements be taken as copper deficiency is rare and supplements could be dangerous.


Zinc is another skin friendly mineral and one that is essential to help aid in acne. In fact, acne itself can be caused by not enough zinc in the body system. Zinc can be used topically or taken internally and help to tame the oils produced by the skin and to control the formation of lesions that result due to acne. Zinc also helps to clear acne that is present on the skin. Individuals will find zinc in foods that include poultry, oysters and lean meat.

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