Vitamins for beautiful skin

Vitamins play an important role in our health, of course. But did you know that this also applies to our skin? Our skin absorbs vitamins through food or sunlight. However, they can also be supplied through creams or other skin care products as well as dietary supplements. The aim is often to combat dry skin and maintain the skin's elasticity and moisture content. For many people, having healthy and beautiful skin means self-confidence and feeling good about their own body.

Which vitamins have an effect on our skin?

There are many vitamins that have a positive effect on our external appearance. Antioxidants are particularly important for beautiful skin. These include vitamin C, vitamin E and vitamin A. They are said to help combat free radicals, which are thought to be responsible for ageing [1]. Antioxidants are produced by the body, but can also enter the cells through food or skin care, e.g. creams.

Vitamin E

Every cell in the body contains vitamin E. It is important for our immune system. It is important for our immune system. This is because vitamin E prevents vitamin A and vitamin D from being broken down through oxidation. Vitamin E is therefore also an antioxidant and protects against free radicals.

Vitamin E is also called tocopherol - but strictly speaking it is not the same thing. This is because tocopherol is only one of the substances that make up vitamin E. A high vitamin E content in the skin increases its resistance, protects against UV rays and improves wound healing [2]. It is also said to protect the skin from signs of ageing, such as wrinkles [3].

Low vitamin E levels are also associated with chronic inflammatory skin diseases, such as acne [4]. Vitamin E is also known as the fertility vitamin, as one of the functions of vitamin E is to control the gonads, where sex hormones and germ cells are produced. It also plays a role in fat metabolism.

Vitamin E is found in wholemeal products, nuts, avocados, olive and sunflower oil and spinach. In cosmetics, tocopherol is often an ingredient in creams.

Vitamin A

Vitamin A is essential for the eyes, the immune system and the elasticity of the skin. It is fat-soluble and has a regenerative effect. Vitamin A is only found in animal foods such as fish, milk or egg yolk. However, this does not mean that you cannot get vitamin A from a vegan diet: So-called provitamin A, which the body can convert into vitamin A, is found in plant-based foods. Provitamin A is also known as beta-carotene and is a type of precursor to vitamin A.

The name already gives an indication of where beta-carotene is found: in carrots and other yellow and orange-coloured vegetables and fruit in particular. However, it is important to take provitamin A at the same time as fatty foods so that it can be processed well in the body.

In connection with vitamin A, the terms retinol and retinoid are often used interchangeably - but they are not the same. Retinol is a vitamin A derivative (vitamin A1) alongside other derivatives, including retinal and retinyl esters. This group of vitamin A derivatives is in turn known as retinoids.

Both retinol and other retinoids are used in skincare. However, retinol is the best-known retinoid. The effect of this substance in the skin unfolds when retinol is converted into retinoic acid. Retinol supports the production of new skin cells. The old and dry skin cells are shed. Retinol can also compensate for skin damage caused by UV radiation [5]. Signs of skin ageing can thus be prevented with retinol. Locally applied retinol improves fine wrinkles. Studies also suggest that skin treated with retinol is more resistant to skin injuries and the formation of ulcers [6]. If higher doses of retinol are used, it can also be used for acne therapy [5].

Vitamin C

Vitamin C is important for strengthening the connective tissue and the formation of colleagues in the skin. It is essential for the skin's moisture content. Vitamin C also protects the cells and can prevent skin blemishes such as acne, as some studies have shown [7]. It can also be useful for pigmentation spots or wound healing [8,9]. Vitamin C is important for the production of collagen.

As we cannot produce vitamin C ourselves, it must be supplied through food or skincare products. Vitamin C is found in peppers, citrus fruits, berries and potatoes, for example.

Vitamin B

Vitamin B cannot be stored in the body as it is water-soluble. This is why you should regularly add foods containing vitamin B to your shopping list. These include, for example, nuts, mushrooms, broccoli and eggs. B vitamins are categorised into different groups.

Vitamin B3 supports cell division [6]. It can help prevent the skin from drying out or ageing prematurely [10]. And the best thing about it: coffee is also a source of vitamin B3. It is also an ingredient in many cosmetic products. Vitamin B3 has a positive effect on disorders of the epidermal barrier function and ageing skin. Vitamin B3 is also said to reduce pigmentation spots and soothe the skin. The vitamin is therefore also good against skin diseases such as acne and rosacea [10].

Vitamin B7 is also known as biotin or vitamin H. Biotin is involved in the formation of keratin, which in turn is essential for skin, hair and fingernails. Vitamin B7 supports the metabolism and protein formation.
It is found, for example, in oatmeal, nuts, eggs, mushrooms and soya beans. In contrast, biotin is rarely found in cosmetic products such as creams.

Vitamin B2 is also known as the growth vitamin. If there is a vitamin B2 deficiency, reddening of the skin can occur. Vitamin B2 is found in dairy and cereal products, meat, fish and also in peas.

Vitamin D

Vitamin D is also known as the sun vitamin. The body can absorb the vitamin through sunlight. However, just a few minutes in the sun are enough for this. Too much sun, on the other hand, damages the skin. This is why you should always make sure you use sufficient sun protection. It is important to know that the body can also produce vitamin D if you use sun cream, so there is no reason to do without it.

Vitamin D is also found in foods such as fish, sweet potatoes and mushrooms. In cosmetics, it can be found in oils and creams. Studies suggest that a deficiency of the sun vitamin is involved in the development of dermatological diseases [11].

Fats

Fats are also important for elastic skin. A distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are considered unhealthy, while unsaturated fatty acids are considered healthy for us.

Omega-3 fatty acids are unsaturated fatty acids. A lack of omega-3 fatty acids can lead to symptoms such as flaky, dry skin and eczema [12]. Omega-6 and omega-3 fatty acids are found in avocados, nuts and fish, for example. A balanced ratio of the two fatty acids is crucial [13].

Saturated fatty acids, which are actually considered unhealthy, can also have a positive effect on the skin. But as with everything in life, it's the dose that counts. An excess of saturated fatty acids damages the complexion and can promote blemishes.

More tips for all-round beautiful skin

Another important component for elastic and healthy skin is fluid. As our skin is made up of a high percentage of water, it always needs enough fluid to look healthy. One of the simplest things you can do for a healthy complexion is therefore to always drink plenty of water or unsweetened tea.

There are therefore many different factors that all work together to ensure beautiful skin. From a balanced diet and enough water to skincare products and supplements, everyone needs to find the right combination for them personally.

Sources:

[1] https://www.stern.de/lifestyle/mode/beauty-tipps--die-wichtigsten-vitamine-fuer-strahlende-haut-30823832.html

[2] https://pubmed.ncbi.nlm.nih. gov/25124164/

[3] https://link.springer.com/article/10.1007/BF00203614

[4] https://www.ncbi.nlm.nih. gov/pmc/articles/PMC8670689/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699641/

[6] https://jamanetwork.com/journals/jamadermatology/article-abstract/412795

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/

[8] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1524-4725 .2005.31725

[9] https://www.ndr.de/ratgeber/gesundheit/Nahrungsergaenzungsmittel-Wann-sind-sie-sinnvoll,nahrungsergaenzung6.html

[10] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1473-2130 .2004.00115.x

[11] https://www.sciencedirect.com/science/article/pii/S209012321400023X/

[12] https://www.chemie.de/lexikon/Omega-3-Fetts%C3%A4ure.html

[13] https://www.aok.de/pk/magazin/ernaehrung/vitamine/gesunde-fettsaeure-omega-3/

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