There is a saying that “most of our skin and hair problems could be resolved with a specific vitamin – we just need to find it.” It might just be correct. Skin problems like acne, hair fall, and dull skin have become widespread these days because of a range of factors such as pollution, stress, wrong diet, and high consumption of junk food.
Regardless of the numerous high-priced cleansers, toners, moisturizers, and serums in your skincare routine, achieving genuinely healthy skin and hair hinges on ensuring an adequate intake of essential vitamins through your diet. These vitamins nourish our cells and tissues internally, producing radiant skin and luscious hair. Vitamins are regarded as indispensable micronutrients for enhancing our skin’s health and glow.
The key to achieving a radiant complexion and vibrant hair is striking the right balance between obtaining essential nutrients and selecting appropriate beauty products. Here, we list five crucial vitamins for maintaining healthy skin and hair.
1. Vitamin A
Vitamin A has many skin benefits, including anti-aging, combating acne, and increasing hair growth. In addition, when looking for topical treatment of hyperpigmentation, fine lines, and redness, retinoic acid (a derivative of Vitamin A) is a favorite of dermatologists.
Benefits
- Vitamin A helps in protein synthesis and cell differentiation, which helps in strengthening epithelial tissues.
- It keeps premature aging at bay and reduces signs like wrinkles, fine lines, and age spots by combating damaging free radicals in our bodies.
- It also plays a crucial role in cell renewal by protecting collagen against degradation. This keeps the skin protected from sun damage.
- Vitamin A also helps replace dead skin cells with fresh ones, producing soft, smooth, and healthy skin.
- Vitamin A has excellent antioxidant and anti-inflammatory properties that protect from sunburn and help cure acne. (1)
- It boosts the development of hair cells, thereby increasing hair growth and curing dry scalp.
It is found in Dark green fruits, leafy vegetables, broccoli, sweet potato, spinach, carrot, dried apricots, egg yolk, fish oil, liver, and whole milk.
Also Read – Multivitamins May Be Doing More Harm Than Good!
2. Vitamin B
Here, we aren’t referring to any single vitamin but a group of eight different types – thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folate (B9) and B12. These all work together to help us maintain healthy skin and hair. (2)
Benefits
- Niacin, or vitamin B3, has many undeniable benefits, such as adding moisture to the skin and improving its tone and texture, reducing skin dryness, curing skin conditions like eczema, and maintaining the skin’s normal barrier function. All in all, vitamin B3 keeps our skin looking healthy, shiny, and youthful.
- Riboflavin, or vitamin B2, speeds up the augmentation of cells, which is essential for hair’s natural growth.
- Pantothenic acid, or vitamin B5, nourishes our cells and increases their elasticity. In short, it makes skin soft and supple and is extremely useful for people with sensitive skin.
- Biotin is an excellent product to strengthen strands and prevent unhealthy hair breakage. Experts say that a lack of biotin in your diet can cause hair fall and turn hair brittle. Biotin thickens hair fiber and restores its shine. It also improves overall skin health and protects against fungal infections and acne.
Found in: Egg, chicken breast, liver, milk, curd, legume, seed, bean, pea, peanut, mushroom, avocado, whole grain, rice, yeast, and banana. Biotin is also found in salmon, raspberries, Swiss chard, and cauliflower.
3. Vitamin C
Vitamin C is another natural solid antioxidant that can’t be generated inside our body and should be consumed regularly.
Benefits
- It protects against free radicals and slows down the process of aging. As a result, our skin remains protected from severe damage, and we look much younger.
- It helps a lot in the formation of collagen, thereby improving the texture and elasticity of the skin and preventing conditions like wrinkles, fine lines, and sagging.
- Vitamin C increases the skin’s antioxidant properties and protects against UV-induced photodamage. (3)
- Promotes blood circulation throughout the body, which speeds up hair growth by stimulating the follicles and averts hair loss by making the strands stronger.
- It also helps maintain healthy blood vessels in the skin and brightens the complexion.
Found in: Fresh citrus fruits, green leafy vegetables, spinach, bell pepper, red pepper, cauliflower, kiwi, blackcurrant, lychee, Brussels sprouts, grapefruit, cantaloupe, papaya, guava, and mango.
4. Vitamin D
Everyone has heard about all the good things Vitamin D can do for our bodies. It is a vital factor that helps maintain good bone health. In addition, it is one of the most essential vitamins needed for adequately maintaining our skin and hair.
A deficiency of this nutrient can lead to a host of medical conditions, including rickets, diabetes, cardiovascular diseases, and even cancer. (4)
Our body can naturally produce this vitamin with sun exposure, but that is not easy. In addition, UV rays from the sun can cause skin damage, so we need oral supplements of this vitamin.
Benefits
- Keeps skin problems, including rashes, allergies, and infections (acne, atopic dermatitis, and rosacea) under control.
- A deficiency of vitamin D has been linked to hair loss in females. This vital nutrient regularizes the hair follicle cycling, eventually accelerating hair growth. (2)
Found in: Whole grain, mushroom, fish (like salmon or swordfish), fish liver oil, egg yolks, sunlight, and fortified orange juice and milk.
Also Read – 13 Amazing Benefits Of Sunflower Oil For Skin And Hair
5. Vitamin E
The skincare industry considers this vitamin to be their holy grail. No wonder most top brands have a dedicated line of products enriched with vitamin E. Good moisturizing cream with vitamin E is always recommended for extra dry, dehydrated skin. It is also considered an essential nutrient for healthy skin and long hair.
Benefits
- This helps fight free radical damage caused to our body and helps build healthy skin and gorgeous hair. It also speeds up the breakdown of collagen.
- Vitamin E is a powerhouse antioxidant that helps to delay the signs of premature aging.
- Promotes hair growth by stimulating blood circulation throughout the scalp.
- Topical application of vitamin-E-enriched products on the skin helps hydrate the skin, restocks moisture, and helps fight against harmful environmental factors.
Found in: Cereals, wheat germ, bread, leafy green vegetables, seeds, nuts, endive, bok choy, asparagus, olive, canola oil, and sunflower oil.
Apply or Consume Orally?
This is the big question we are always wondering about – should we orally consume these vitamins or use skin care products enriched with them? Well, the answer is simple. Applying these products will get you visible results quickly, but taking them orally will make you healthier from the inside. The results from oral consumption can take a while to show, and you must take them consistently. However, we advise you to consult a doctor or nutritionist for the correct dose.
Experts believe that to achieve healthy skin and hair, you need to combine both (oral consumption and topical application) with a focus on consuming a balanced diet that contains all the nutrients.
Summary
Are you suffering from dull, dry skin and hair problems despite using all the right skincare and haircare products? The answer could lie in natural dietary supplements and vitamins that could be lacking in your diet. To get beautiful and glowing skin, it needs to be nourished from the inside, and for that, we need to focus on essential vitamins. While Vitamin A could delay the signs of aging, Vitamin B could moisturize and make your skin soft. Vitamin C helps us fight skin damage and Vitamin D helps control hair loss and makes your hair stronger.
Frequently Asked Questions (FAQs)
What is the best way to incorporate all these vitamins into our diet?
Follow the above recommendations for a balanced diet with many fruits, vegetables, and whole grains. However, consult a doctor if you plan to take over-the-counter oral supplements for added benefits.
Do over-the-counter supplements have any side effects?
Yes, they do have a few side effects. That’s why checking with your doctor before taking them is essential. In addition, people with certain conditions (such as pregnant or nursing women) should be more careful.
Can there be something called too many vitamins?
This isn’t a risk if you follow a healthy diet and not taking extra multivitamin supplements. However, if you’re taking over-the-counter supplements, there is always the risk of overdoing them. Excess of these supplements can cause severe side effects, including toxicity and kidney damage.
References:
- “Nutrients for Healthy Skin” – webmd.com
- “B vitamins” – medicalnewstoday.com
- “The Roles of Vitamin C in Skin Health” – ncbi.nlm.nih.gov
- “Vitamin D Deficiency” – webmd.com
