8 vitamins for supple summer skin

As we age, maintaining that same level of dewy, youthful skin can seem impossible.

Between fluctuating hormone levels, falling collagen levels, oxidative stress and the summer sun, your skin could probably use some help repairing itself these days. I know mine surely could…

That’s where these eight skin-supporting and skin-saving vitamins come in.

With the right nutrition and a little supplementing, you can recapture your youthful glow and maintain beautiful, healthy skin for life.

Here’s how to get started…

#1 – Vitamin D

You may not have seen that one coming but the sunshine vitamin is good for absolutely every part of your body, including your skin. That’s because vitamin D is actually a hormone and your skin is super sensitive to hormones.

You’ve probably experienced this phenomenon before when your hormones aren’t balanced and you end up with dry skin and blemishes.

But vitamin D also affords photoprotective properties to your skin, meaning it can help shield skin cells from DNA damage and reduce erythema, reddening of the skin resulting from ultraviolet exposure.

Foods rich in the vitamin include egg yolks, cheese and fish like tuna and mackerel.

#2 – Vitamin C

Yup, it’s an alphabet soup when it comes to vitamins and we’re on to vitamin C. You see, this nutrient is vital for your skin when it comes to repairing the damage of time and erasing years off your face–all thanks to its antioxidant power. Vitamin C in cosmetics and lotions especially helps to brighten the complexion and guard against the damage caused by U.V. rays.

It also is responsible for forming the collagen that keeps your skin firm and younger-looking and helps maintain healthy blood vessels that flush your cheeks with the glow you want.

Good sources of vitamin C are guava, red and green peppers, strawberries and kiwis.

#3 – Vitamin E

Another damage-reverser, vitamin E is an antioxidant that counters the free radicals that can destroy the collagen in your skin and leave you sagging and wrinkled.

Foods rich in vitamin E are wheat-germ oil, sunflower seeds, almonds and hazelnuts.

#4 – Fish Oil

Omega-3 fatty acids are one the best nutrients you should boost for your skin. That’s because they help nourish your skin and keep it plump and youthful, which can also help to reduce wrinkles and take years off your face.

Good sources of fish oil include cold water, fatty fish like salmon, sardines, mackerel, tuna, and my favorite, krill oil (no burps!).

#5 – Biotin

Did you know that if you’re not getting enough biotin (a B vitamin) in your diet it could be the reason behind the dry, flaky patches of eczema on your skin?

Be sure to eat biotin-rich foods like cauliflower, avocadoes, mushrooms, eggs, salmon and sweet potatoes.

#6 – Pantothenic Acid

Also known as vitamin B5 or panthenol, this one will rehydrate your skin in a flash.

That’s because B5 actually prevents water loss from your skin.

You can find vitamin B5 in foods like mushrooms, eggs, beef, chicken and turkey.

#7 – Niacin

Niacin is also called vitamin B3 and the reason you want it in your life is for its skin-brightening effects and the fact that it’s been scientifically proven to significantly improve the appearance of aged skin.

The highest sources of niacin for your diet can be found in turkey, chicken breast, peanuts, tuna and green peas.

#8 – Vitamin K

You know those dark circles under your eyes? Or, those spider veins?

Well, that’s where vitamin K comes in.

You see, vitamin K helps with the blood vessel problems that cause these issues.

The best foods for getting your vitamin K fix are kale, broccoli, Brussels sprouts, spinach and asparagus.

Sources:

1. Vitamin D — You and Your Hormones
2. Vitamin D and Skin Health — Linus Pauling Institute | Oregon State University
3. The Roles of Vitamin C in Skin Health — Nutrients
4. Oxidative damage to collagen — Experientia Supplementum
5. The Truth About Hair, Skin, and Nail Supplements — Consumer Reports
6. Topical use of dexpanthenol in skin disorders — American Journal of Clinical Dermatology
7. Niacinamide: A B vitamin that improves aging facial skin appearance — Dermatologic Surgery