The perfect health of each organ in the body is dependent on vitamins as well as minerals. Hence, vitamin and mineral deficiencies can be quite harmful to the skin as they can result in accelerated aging or skin disease. In the developed world it is not common to find severe vitamin or mineral deficiency, though minor mineral and vitamin deficiencies are quite common. Any successful skin rejuvenation program will require sufficient intake of vitamins as well as minerals.
Use Vitamins
This doesn’t indicate that you should take massive amounts of vitamins or mineral supplements, as in most instances, mega doses are not beneficial. Rather, excessively high doses of some vitamins and minerals can be actually toxic. Read the labels on vitamin supplements carefully in order to make sure that you do not exceed the safe levels. Read the sections below where we look at the various vitamins and minerals which are good for the health of your skin.
Vitamin B complex
This is generally used in reference to a group of vitamins which include thiamine (B1); riboflavin (B2); niacin (B3); pantothenate (B5), pyridoxine (B6), as well as cyancobalamine (B12) and folate (B9).
B1 and B2 are necessary for the production of energy in cells. Low levels of B1 and B2 can lead to various forms of dermatitis, besides other issues. Low level deficiencies generally tend to go undetected but they can still produce some skin damage. People who eat a diet heavy on processed grains are particularly vulnerable to vitamin B1 as well as B2 deficiencies. Several years ago, the US government had told food manufacturers to add B1 and B2 supplements to goods produced with white flour. This helped to alleviate the serious deficiencies, but low level deficiency still happens, particularly in those people who eat a lot of potatoes as well as processed grain products. A balanced diet having some low level supplements is a good idea, as high levels of B1 or B2 don’t have any additional benefits.
Cyancobalamine (vitamin B12) is important for the smooth running of several of the synthetic processes in cells. Thus, a deficiency of B12 is harmful to the neurons of cells that divide rapidly, including skin cells. Low level B12 deficiencies tend to go undiagnosed as they don’t produce any noticeable symptoms. One of the most noticeable signs of B12 deficiency is depression. B12 is a rather unique vitamin as it is the only one found only in animal by-products such as meat, fish, eggs, dairy as well as poultry. There is no active form of B12 found in fermented soy products or the algae like spirulina. Thus vegans are at a greater risk of B12 deficiency than anyone who consumes a balanced diet including either dairy or meat products. In order to absorb B12 into the system, a special protein must be produced by the stomach in sufficient quantities. Older people may not produce enough of this enzyme because of the mild atrophy of the stomach glands. Other reasons for problems with the absorption of B12 into the system include autoimmune as well as digestive conditions. In case the problems with B12 originate due to absorption issues then they can not be corrected by supplements or dietary change. In such instances B12 has to be taken via injection or through nasal spray. Unlike most of the other B vitamins, B12, if taken in higher than required doses can provide additional health benefits.
Vitamin B9 (folate) is one of the same biochemical reactions as B12. Like B12, it is quite vital for cells which divide quickly, including the skin cells. Low level deficiencies of B9 are usually not detected. Just like B12, depression can be the only symptom of a lack of B9. The best source of B9 is vegetables, especially the green leafy varieties like beans. Liver is the only animal product which has high levels of B9. B9 can be easily broken down during cooking or long periods of storage. Thus, eating large amounts of raw or lightly cooked vegetables is the best way in order to keep your B9 levels high. A diet which lacks fruit and vegetables can put you at severe risk for B9 deficiency. Some over the counter and prescription drugs can cause problems with the absorption rate of B9 as well as even cause a B9 deficiency.
Skin Care depends on Vitamin A
Skin cells are highly dependent on vitamin A as a key nutrient. Lack of vitamin A makes the skin dry, fragile as well as wrinkled. Skin care treatments do not work in case of a deficiency of vitamin A. In the developing world it is common to find serious levels of vitamin A deficiency which leads to a number of serious health issues. In developed nations it is more common to find people having minor vitamin A deficiencies. Vitamin A is commonly found in animal by-products such as eggs, whole milk dairy products as well as organ meats. But all these are high in cholesterol as well as saturated fats. Besides, there are vegetables like broccoli and carrots which can help with the supply of vitamin A. The body takes the carotenoids present in broccoli and carrots and turns it into vitamin A, but excessive vitamin A consumption can be toxic.
Iron, Copper and Vitamin C are key ingredients in skin care
Copper, iron as well as vitamin C are all key ingredients in the synthesis of collagen, one of the main structural proteins in the skin. Lack of any of these nutrients can inhibit the skin’s ability to heal and lower its level of resilience. Fresh vegetables and fruit are excellent sources of vitamin C, while copper is present in a number of different foods and is rarely lacking in people. Iron is present in meat products as well as whole grains.
Conclusion
Minerals and vitamins are important in order to maintain healthy skin but some of them are more important than others.