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6 Types of Vitamins for Healthy, Bright, and Youthful Skin

Healthy skin comes from within you. Yes, every food we eat will be reflected in the current skin condition. The skin will always look soft and brightly glowing if you get used to eating healthy foods that are rich in vitamins and minerals. Then, what are the vitamins for the skin, to be healthy and still look youthful?

1. Vitamin E

The benefits of vitamin E are well known for maintaining healthy skin. This vitamin can be relied upon for:
  • Curing rough and dry skin
  • Keeps the skin supple and soft
  • Prevents skin damage from UV rays from the sun
  • Remove stubborn scars
  • Overcome skin irritation
When applied to the skin, vitamin E is also able to absorb harmful UV rays from the sun and help minimize the effects of damage.

According to the RDA from the Indonesian Ministry of Health, the average adult needs vitamin E of 15 mg per day. Usually the body produces vitamin E through sebum, which is the oil released through the pores of the skin. If the amount is balanced, sebum helps keep the skin from drying out.

Conversely, if you have very dry skin, eating the best source of vitamin E can be the solution. You can get vitamin E from foods such as spinach, nuts, sunflower seeds and olive oil. Vitamin E can also be found in various beauty care products.

If you feel that food alone isn't enough, you can take vitamin E. supplements, however, consult your doctor before you use it. Too much vitamin E in the body will also cause diarrhea, stomach cramps, and headaches.

2. Vitamin A

Vitamin A is well-known to be beneficial for maintaining eye health. However, vitamin A is also good for maintaining healthy skin.

There have been many studies stating that vitamin A has many benefits for skin health such as:
  • Repair damaged skin tissue and maintain healthy tissue
  • Reduces wrinkles and fine lines
  • Overcoming dull spots on the face
  • Smooth skin
  • Help control acne
Adults need as much as 600 micrograms of vitamin A each day. You can get your daily intake of vitamin A through a variety of foods, including sweet potatoes, carrots, and dark green leafy vegetables.

Vitamins for the skin are also found in various types of beauty treatments, for example face cream or eye cream. Retinol, tretinoid, isotretinoin including vitamin A derivatives which are widely used in skin care products.

Retinoids, for example, help speed up the rate of cell turnover. This makes the skin texture and color more clean and brighter. In addition, retinoids also include effective acne medications and substances that can slow down signs of aging. You must be careful when using retinoids. Because this one substance is very sensitive to sunlight. Always use sunscreen if you want to leave the house after using retinoids on facial skin.

Also be careful when taking supplements, because excess vitamin A in the body can also cause side effects. Various effects that usually appear are decreased appetite, bone health disorders, nausea and vomiting, to blurred vision.

3. Vitamin B complex

Vitamin B complex is contained in various types of food, such as oatmeal, rice, eggs, and bananas. Vitamin B complex contains biotin which is the basis for forming nails, skin, and hair cells.

Some B-complex vitamins can also improve skin health. A study in 2018 showed that B vitamins can help the body produce new, healthier skin cells. Conversely, a lack of vitamin B complex can cause dermatitis.

Vitamin B3 or niacinamide is widely used to help reduce the appearance of age spots and skin discoloration. While vitamin B-5 or pantothenic acid helps overcome acne and skin aging.

There are various types of B vitamins and each vitamin is needed in different amounts, such as:
  • Vitamin B1: 1-1.2 milligrams
  • Vitamin B2: 1.3-1.6 milligrams
  • Vitamin B3: 12-15 milligrams
  • Vitamin B5: 5 milligrams
  • Vitamin B6: 1.3-1.5 milligrams
  • Vitamin B12: 2.4 micrograms
On the market, there are many supplements that contain all the needs of the B complex vitamin in just one grain. But again, the need for complex B vitamins also depends on the age and health condition of each person. So, to find out the needs of the B vitamins you need, you should consult a doctor.

There are many skin care creams that contain B complex vitamins. Usually, the cream is easily absorbed into skin cells and makes the skin look more radiant.

Skin creams that contain vitamins E, B5, and B3 for example can improve skin color and texture within 6 weeks. This evidence was obtained from research published by the Indian Journal of Dermatology, Venereology and Leprology. The study also found that this cream can reduce the signs of aging and skin hyperpigmentation.

If you decide to use additional supplements, it is better to discuss with your doctor first. Excess vitamin B complex can also cause poisoning and various bodily functions.

4. Vitamin C

This type of vitamin for skin is often referred to as an antioxidant. Yes, vitamin C can not only make you immune from infectious diseases, but also good for skin health. In the body this vitamin is contained in the epidermis (outer skin) and dermis (inner skin).

This vitamin also contains collagen, which is useful for increasing the suppleness and moisture of the skin from the inside. That's why vitamin C is often one of the main ingredients in anti-aging skin care products.

As for some of the benefits of vitamin C for the skin, namely:
  • Prevents premature aging
  • Reducing wrinkles on the face
  • Prevent and treat dry skin
  • Helps to disguise black spots on the skin
  • Protect skin from harmful sunlight
  • Reducing cell damage and helping the wound healing process
In one day, vitamin C that must be obtained by adults is as much as 90 milligrams for men and 75 milligrams for women. In addition to supplements, vitamin C can be found in various types of fruits and vegetables such as oranges, peppers, strawberries, cauliflower and green vegetables.

But keep in mind that using supplements or injections of vitamin C can also increase the amount of this vitamin in the body. If excessive, you will experience disorders such as diarrhea, nausea, and vomiting.

5. Vitamin K

Vitamin K is often one of the compositions of steroid creams which are acne medications or for other skin problems. This vitamin itself has been proven to help overcome skin problems such as:
  • Stretch marks
  • Scar
  • Black spot
  • Dark circles under the eyes
  • Bruises
Applying lotion that contains vitamin K can help to reduce skin discoloration and reduce wrinkles.

Vitamin K needed by adults in one day is 65 micrograms for men and 55 micrograms for women. Enrich your vitamin K intake by eating a variety of foods, one of which is dark green leafy vegetables, such as spinach, broccoli, and mustard greens.

But keep in mind the excess vitamin K is also not good. Too much vitamin K can make blood clot. If you are taking blood-thinning medications, excessive consumption of vitamin K can interfere with treatment. Therefore, ask your doctor about what sources of vitamin K are good alternatives for your consumption.

6. Vitamin D
Vitamin D is not only good for bone and tooth strength. This vitamin also helps the skin repair itself by stimulating the growth of new skin cells. Therefore, inadequate levels of vitamin D can trigger various skin problems.

Vitamin D also plays an important role in relieving inflammation of the skin. Inflammation can cause skin irritation to experience problems such as acne and eczema. A study in the Journal of Dermatological Treatment proves that creams that contain vitamins D and E are able to relieve the symptoms of atopic dermatitis.

Apart from supplements and lotions, there are many natural sources of vitamin D that can be consumed. Milk, cereals, salmon, tuna, egg yolks, and beef liver, including natural vitamin D, are good for your skin's health.

Not only that, the morning sun is a natural source of vitamin D which is also good for the skin. You only need to sunbathe 10 to 15 minutes for each day to get the benefits.

However, if you have a risk of skin cancer, you should consult a doctor first before sunbathing. Ask about when and for how long sun exposure is safe for you.

Minerals for skin health
Vitamins and minerals are often equated because they are often referred to together. But both are different substances with their respective uses.

There is no harm in consuming various minerals together with vitamins, because there are some minerals that are also good for your skin health.

Not many people know that the outer layer of skin has a zinc content that is five times more than the underlying layer. Zinc is needed by the body to keep cell walls stable when cells divide and grow.

Therefore, zinc helps the skin to heal faster when an injury occurs. In addition, zinc can also protect skin from UV damage. This is because zinc also acts as an antioxidant in the body.

Therefore, zinc helps the skin to heal faster when an injury occurs. In addition, zinc can also protect skin from UV damage. This is because zinc also acts as an antioxidant in the body.

When the body lacks this mineral, the skin will look like itchy rashes similar to eczema. In addition, people who lack zinc will also experience diarrhea, hair loss, nails that grow more slowly, until the appearance of skin lesions on the affected part or repetitive friction.

For that, always meet the needs of zinc both from supplements and food. The various foods that contain zinc are oysters, wheat, beef liver, sesame seeds, beef, shrimp, kidney beans, and peanuts.

Selenium is a mineral that helps certain antioxidants to protect the skin from UV rays. Antioxidants help ward off free radicals in the body that can make the skin get older. In fact, selenium deficiency can increase the risk of skin cancer.

No need to be confused, you can consume various food sources that contain selenium such as:
  • Yellow fin tuna
  • Oyster
  • Sunflower seed
  • Shitake mushrooms
  • Chicken
  • Egg
  • Sardine
But even if it is needed for health, consuming too much can also endanger the body. The limit of selenium consumption per day is around 55 micrograms. Usually a person can experience selenium poisoning when taking supplements at too high a dose. Various symptoms of selenium poisoning, namely:
  • Hair loss
  • Dizzy
  • Nausea
  • Gag
  • Tremor
  • Muscle ache
In severe cases, acute poisoning can cause intestinal problems, nerves, heart attacks, kidney failure, and even death. To avoid this, always consult with your doctor about the dosage and instructions for drinking.

Don't take too much vitamin supplements
Many people choose to take vitamins from supplements because it is more practical. However, consuming too much vitamin will also cause various side effects for your body. Therefore, be sure to consult with your doctor first to find out for sure your daily needs.

To check the levels of vitamins in the body, the doctor will usually do a blood test. This test can determine whether you are deficient in certain vitamins or not. In addition, the doctor will also provide recommendations about what supplements are suitable and safe for consumption.

Obey doctor's recommendations regarding the dosage and rules for taking vitamins given to treat your skin problems.

Do not carelessly take vitamins especially with deliberately overdone doses in order to get maximum benefits. Instead of getting benefits you can actually experience an overdose that will harm the body.

Take vitamins and minerals your body needs in accordance with the recommendations. Because the difference in age and sex also differ in their daily vitamin and mineral needs.

For this reason, it is very important to ask your doctor first about the type and dosage that is right for you.

1 comment for "6 Types of Vitamins for Healthy, Bright, and Youthful Skin"

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