Written by: Ellis Schroeder, DermaTeens, Emily You, Function of Derm
This is a collaboration article between DermaTeens and Function of Derm (https://functionofderm.wixsite.com/emilyyou)
You’ve probably heard of vitamin C and vitamin D. But beyond that, do you know what benefits you reap from intaking such vitamins? Not just the body, but your skin can be improved too! What foods supply these vitamins? How can humans obtain them? From vitamins A, C, D, and E, your body needs a sufficient concentration of them to support your skin and overall health.
Vitamin C
Vitamin C (C6H8O6), otherwise known as L-ascorbic acid, is a water-soluble vitamin that can be absorbed through foods or as a dietary supplement. Vitamin C has immense benefits to the human body, from the biosynthesis of collagen, L-carnitine, and particular neurotransmitters to protein metabolism. In fact, vitamin C has also proven to be an antioxidant, generating molecules that fight free radicals in the body. In order to obtain vitamin C, fruits and vegetables are considered the best sources. Foods like citrus fruits, tomatoes, and potatoes contribute a fair amount of vitamin C to the body. There are also dietary supplements available that contain vitamin C in the form of ascorbic acid, like sodium ascorbate, calcium ascorbate, other mineral ascorbates, and ascorbic acid with bioflavonoids. In relation to the skin, topical vitamin C is available to be directly applied. Clinical studies have shown that vitamin C can improve the appearance of wrinkles across the face and neck, improving skin texture. Along with sunscreen, vitamin C can also better combat ultraviolet rays that may harm the skin. Furthermore, vitamin C can improve the appearance of dark spots and acne by brightening the skin.
Vitamin E
Vitamin E (C29H50O2) is a fat-soluble antioxidant that is necessary for many human health processes, like reproduction, vision, and immunity. Vitamin E comes in many different forms, but only one is processed by the human body: alpha-tocopherol. We get much of our vitamin E from foods like plant oils, nuts, seeds, fruits, and vegetables. Almonds, spinach, mango, and wheat germ oil are all very high in vitamin E. In the skin, vitamin E can be found in sebum. Vitamin E prevents cells from free-radical damage (as it is an antioxidant), softens the skin, soothes irritation, and even moisturizes the skin. Vitamin E is important in the functioning of the skin as a barrier.
Vitamin D
Vitamin D, also known as calciferol, is a fat-soluble vitamin that promotes calcium absorption in the gut, needed for bone growth and bone mineralization to prevent hypocalcemic tetany– contraction of muscles. Without vitamin D, bones can face the consequences of becoming thin and brittle. Further, vitamin D can be found in several foods, such as fatty fish and fish liver oils. Beef liver, egg yolks, cheese, and oral supplements are other alternative sources of vitamin D. To satisfy vitamin D needs, humans can also bask in the sun so that UV rays can strike the skin and promote synthesis. Vitamin D has the benefits of photoprotection, protecting the skin from UV damage, and can lead to decreased DNA damage and reduced apoptosis, and increased cell survival. This vitamin also promotes wound healing/skin repair and modulates inflammation. Its antimicrobial properties can calm and treat inflammatory acne symptoms.
Vitamin A
Also known in the skincare space as retinol/retinoic acid, vitamin A (C20H30O) is an antioxidant vitamin that helps various vital organs function properly, aids in growth and development, prevents blindness, and improves immunity. Vitamin A can be found in fish oils, carrots, tomatoes, eggs, and leafy green vegetables. Vitamin A gives the skin a healthy glow, prevents breakouts, improves moisture levels, prevents oxidative stress, and speeds up skin cycles. A deficiency in vitamin A can cause itchy/dry skin, infertility, and more.
From aiding in moisturization to amplifying the skin’s resistance to oxidative stressors, vitamins do a lot for us, even when all we need for survival is a tiny amount. With that being said, make an effort to get your daily vitamin intake in for healthy skin and a healthy body overall. Visit here to learn about the national recommendations in the United States set by the Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine: https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx. In 2023, let’s all make an effort to prioritize our health and wellness.
References:
Nathan, Neera. “Why is topical vitamin C important for skin health?” Harvard Health, 10 November 2021, https://www.health.harvard.edu/blog/why-is-topical-vitamin-c-important-for-skin-health-202111102635. Accessed 2 January 2023.
“Vitamin A.” Mayo Clinic, N.d., https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945. Accessed 2 January 2023.
“Vitamin A and Carotenoids - Consumer.” NIH Office of Dietary Supplements, 12 August 2022, https://ods.od.nih.gov/factsheets/VitaminA-Consumer/. Accessed 2 January 2023.
“Vitamin A | The Nutrition Source | Harvard T.H. Chan School of Public Health.” Harvard T.H. Chan School of Public Health, N.d., https://www.hsph.harvard.edu/nutritionsource/vitamin-a/. Accessed 2 January 2023.
“Vitamin C - Health Professional Fact Sheet.” NIH Office of Dietary Supplements, 26 March 2021, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed 2 January 2023.
“Vitamin D and Skin Health | Linus Pauling Institute | Oregon State University.” Linus Pauling Institute, N.d., https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-D. Accessed 2 January 2023.
“Vitamin D - Health Professional Fact Sheet.” NIH Office of Dietary Supplements, 12 August 2022, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed 2 January 2023.
“Vitamin E | The Nutrition Source | Harvard T.H. Chan School of Public Health.” Harvard T.H. Chan School of Public Health, N.d., https://www.hsph.harvard.edu/nutritionsource/vitamin-e/. Accessed 2 January 2023.
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