The Vitamins That are Good for Skin Nutrition

Vitamins C, E, A, K, and B complex can all help improve skin health. Here's how:

Vitamins C and E. Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure.

In research presented at the 2002 Annual Meeting of the American Academy of Dermatology, Duke University researcher Sheldon Pinnell and colleagues demonstrated that "appreciable photoprotection can be obtained from topical vitamins C and E."

"Topical Vitamin C can prevent the consequences of prolonged sun exposure which can lead to skin cancer," says Karen E. Burke, MD, in a news release. "Supplementation with natural Vitamin E in 400 mg per day has been noted to reduce photodamage, wrinkles and improve skin texture."

This research has been backed up by a more recent study. The Journal of Investigative Dermatology reported in February 2005 that people who take vitamins C and E in the long term reduced their sunburns from exposure to UVB radiation. Further, researchers saw a reduction of factors linked to DNA damage within skin cells, leading them to conclude that antioxidant vitamins help protect against DNA damage.

Vitamin C and E help by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of aging. When these two vitamins are combined in a lotion, they can be highly protective against sun damage, says the American Academy of Dermatology.

This doesn't mean you can gobble vitamins or lather on lotion, then bake safely in the sun. The link between tanning and skin cancer is indisputable and dangerous. (Always wear a sunscreen with an SPF of at least 25 and limit your sun exposure between 10 a.m. and 3 p.m.) But you may be able to help your skin stay healthier and supple by making sure you get enough of these antioxidant vitamins.

To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C such as bell peppers, broccoli, cauliflower, and leafy greens. These foods can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day, according to the American Academy of Dermatology.

You can also try a topical vitamin C cream to encourage collagen production, just as your body does naturally when you are young. The trick here is to use a formulation containing the L-ascorbic acid form of vitamin C, the only one that can penetrate skin layers and do the job.

You can find vitamin E in vegetable oils, nuts, seeds, olives, spinach, and asparagus. But it's difficult to get a lot from food, so many people take a supplement. (Be aware, though, that some recent research warns that large doses of vitamin E can be harmful. Stay with 400 international units per day or less to be on the safe side.) Used in a cream, lotion, or serum form, vitamin E can soothe dry, rough skin, according to the American Academy of Dermatology.