The best vitamins for your skin to stay healthy and youthful!

Our skin is our body's largest organ. We should take good care of it.

We all know that too much sunlight is not good for our skin. But that doesn't mean the sun is bad. Not at all! Just 10-15 minutes of exposure helps to manufacture Vitamin D!

But not only Vitamin D, also C, E and K are very important for our skin to keep it looking Healthy and Youthful. The effect could be:

• Less dark spots

• Less wrinkles

• Less rough patches

• Less redness

• Less excessive dryness

These Vitamins are found in food, vitamin supplements and skin care products. Let's take a deeper look into these vitamins.

Vitamin C

Vitamin C is one of the key ingredients in a lot of anti aging skin care products, because of the anti-oxiants and it's role in collagen production. Vitamin C is both found in the outer layer and the inner layer of the skin.

Vitamin C can also help tone down the signs of aging because of its vital role in the body’s natural collagen synthesis. It can also repair and prevent dry skin.

How much do we need daily?

The recommendation for Vitamin C is 1.000mg per day. There is a lot of Vitamin C in:

• Citrus foods

• Orange juice

• Strawberries

• Broccoli and spinach

Or you can take Vitamin C supplements.

Vitamin D

When sunlight is absorbed by our skin, this is the moment vitamin D is made most often. When this happens, cholesterol converts to vitamin D. It is needed to help create healthy cells including the skin.

A study published in the Journal of Drugs and DermatologyTrusted Source (2009) found that applying calcitriol reduced the amount of skin inflammation and irritation in people with psoriasis and produced few adverse side effects.

How much do we need daily?

The recommendation for Vitamin D is 600 IU per day. There is a lot of Vitamin D in:

• 10 minutes of sun exposure a day (check with your doctor first if you have a history of skin cancer)

• Salmon, tuna, and cod

• Fortified foods, such as breakfast cereals, orange juice, and yogurt

Or you can take Vitamin D supplements.

Vitamin E

Vitamin E is also an antioxidant with the main function in skin care to protect against sun damage. It can help prevent dark spots and wrinkles. Getting sunlight on your skin makes this process happen.

Normally our body produces Vitamin E through sebum. This is an oily substance emitted through the skin's pores. In the right balance, it helps to keep the skin conditioned and prevents dryness.

How much do we need daily? The recommendation for Vitamin E is 15mg for an adult. There is a lot of Vitamin E in:

• Nuts and seeds like almonds, sunflower seeds and hazelnuts

• Use topical products containing Vitamin E ánd C

• Taking a multivitamin

Or you can take Vitamin E supplements.

Vitamin K

When it comes to aiding our body's process of blood clottering, Vitamin K is essential. It helps heal wounds, bruises etc. It also helps certain skin conditions, such as:

• Scars

• Dark spots

• Stretch marks

• Spider veins

How much do we need daily?

Adults need between 90 and 120 ug per day. There is a lot of Vitamin E in:

• Spinach

• Cabbage

• Green beans

• Kale

Or you can take Vitamin E supplements.

Talk to your doctor

Supplements are easy to come by nowadays. Consulting a doctor could be helpful.

Have a look at your skin care product and see what is in there! Are these perfect Vitamins in there?

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