vitamins for skin care, health, hair, nails, (How They Work, Evidence Based Benefits, and Practical Use)

Vitamins are essential part of our life because it helps maintain healthy skin, body, provide essential nutrients to the body. They can be get from natural dietary source or taken as a supplements

Vitamins provide important nutrients that nourish the skin cells  makes skin healthy. That's why vitamins have important impact  in skin biology, providing elasticity, hydration, helps in barrier support, repair barrier.

But, some evidences claims that are not approved, '' not all the vitamins works as a same way'' or ''do same phenomenon''.

This article explains how vitamins do in our body, provide nutrients to keep body, health maintain balance, what benefits are vitamins provides, benefits of orally/topically vitamins, how to use or take it safely,  what science says all about these?.

Summary of skin biology

Skin has three layer. Epidermis is outermost layer of skin which works as barrier. The layer below epidermis is dermis layer. In dermis layer connective tissue, skin elasticity and collagen provide firmness and flexibility are joined.  

In these both layers, nutrients are important for the both layer of cell to works for the skin  and show good skin. Without proper support activities like collagen fusion,  protection in case of oxidative stress, moisture  balance loss can weaken and may lead to skin dryness, show visible aging signs.

Vitamins helps in these activities.

How skin reacts to vitamins

Vitamins have many effects on skin health: 

• Activity that fights free radicals   
• protecting cells 
• supporting the formation of collagen 
• Controlling cell turnover 
• enhancing the function of barriers 

When skin feels stress or when skin show any deficiency , it needs nutrients to work properly so, vitamins can help

Important Vitamins for Skin (Proof Based)

 1. Vitamin A (Retinoids, Retinol)

 

What it does?

Vitamin A work by control  skin cell growth and can help support cell turnover process .  When topical applied vitamin-A (like retinol and tretinoin )product to the skin, it  helps turning skin cell process, reduce the sign of aging. They support skin renewal and reduce signs of aging when applied topically (retinol, tretinoin). 

Benefits to the skin

 a powerful anti-aging product that is also great for acne-prone skin. Vitamin A, RETINOL, aids the face's cell turnover process. 

It helps stop the upper epithelial layer from drying out. It has great antiseptic property that regulates sebaceous glands( that produce oil in the glands).  

It Reduce your wrinkles. increase the amount of collagen produced aids in the reduction of dark spots Best for clogged/large pores, uneven skin tone, reduce the sign of aging

 BENEFITS FOR HEALTH. 

• Support in immune system
• helps with photoprotection, which means it prevents sun damage to the skin.
•  Carotenoids, are enrich in yellow, orange and red vegetables. When taken as a dietary source our body convert into Vitamin -A
• Good for the eyes
• Good for the eyes

Use case:

 Researches are largely recommended that topical retinol, tretinoin are used for reduce aging signs, fine lines, wrinkles, uneven texture..

WHY WE NEED VITAMIN A(RETINOL)?

NIGHT BLINDNESS, also known as XEROPHTHALMIA. Vitamin -A is used for the deficiency of xerophthalmia.

Where Can We Get RETINOL (Vitamin A)? 

• Healthy Eating .  
• Pumpkins 
• Spinach, 
• sweet potatoes,
• carrots 
• leafy greens 

IN PRODUCTS FOR BEAUTY 

1. Retinol-A(Tretinoin):

 Retinoid used to treat acne, wrinkles.  A dermatologist recommended retinol on prescription. 

2. Adapalene Gel:  

It can be used by both prescription and OTC( over the counter), used to treat issues with acne. 

3. Retinol Serums: 

Serums are light weight formulas . After apply serum to the skin , use gentle moisturizer to work better.

4. Retinol eye creams

 are specifically used to treat problems under the eyes (wrinkles, dark circles). 

5. Moistures based on retinol:

Moisture based retinol are designed by one of the active ingredient mix the benefits Vitamin-A with hydration.

It is important to keep in minds that. 

Some of the products can irritate the sensitive skin or any other skin type too. Wear sunscreen while using these products so, it can protect from sun damage and always start with low strength product.

 

2. Ascorbic acid, or vitamin C

 How it works:

Powerful antioxidant vitamin C 

It participates in collagen synthesis and helps protect the skin from oxidative stress.

Benefits:

• ensures an even tone 
• prevents oxidation caused by UV exposure 
• contributes to glow and texture 

BENEFITS FOR SKIN 

Stabilize the existing collagen in the skin, activate skin fibroblasts to produce collagen, reduce the appearance of dark spots or remove damaged skin cells, protect against sun damage, and even out skin tone 

BENEFITS FOR HEALTH 

Calms inflammation, powerful antioxidants ( for better immune system)

 

Why Do We Want It?

• for joint swelling 
• fatigue 
• dry 
• brittle nails
• hair 

Get VITAMIN C FROM?

DIETARY PRODUCTS

• Broccoli
• oranges 
• lemons
• red 
• cabbage
• strawberries 
• guavas
• kiwi 

PRODUCTS FOR BEAUTY 

• Vitamin C Serums
• Face Masks with Vitamin C 
• Eye creams with vitamin C 
• Creams and lotion with vitamin C 
• Vitamin C Supplements
• Vitamin C Tonners and Essence

Use case:

Best used topically in stable forms (L-ascorbic acid, MAP, SAP) in the morning routine

3. E (tocopherol) vitamin 

What it does?

Vitamin E is known as a antioxidant that supports the lipid layers ( two layers of lipid molecule , that perform continue barrier support to cell)  of the skin.

Benefits:

helps keep the strength of the barrier 

Works synergistically with Vitamin C

 

The Skin Benefits 

It helps by supporting moisture and healing skin. It also works by helping the strong  barrier support and slows down the aging process because of antioxidants properties. It calms the skin because of anti-inflammatory properties.

BENEFITS FOR HEALTH 

Preventing from anemia, blood disorders and Alzheimer's diseases by inhibit the spread of free radicals over the tissues. And provide benefits to body. 

 

Why Do We Want It? 

• Dementia
• destruction of red blood cells
• skeletal myopathy 

Where did you obtain vitamin E? 

IN PRODUCTS OF THE DIET 

• Spinach 
• broccoli 
• almonds
• sweet potatoes
• pumpkins
• kiwi 

PRODUCTS FOR BEAUTY 

• Supplements with vitamin E 
• Vitamin E Oils:  Applied on skin for skin moisturize
• Vitamin E Serum: This light weight serum is applied before moisturizer.
• Vitamin E Capsule: in the form of gel and oil 
• Face Mask with Vitamin E: contains antioxidants makes skin good.

Use case:

Often used in moisturizers and serums.

4. Vitamins B (Biotin and Niacinamide) 

• Biotin:

Frequently connected to the health of the hair and skin, but the benefits of supplementation are mostly seen in deficiency cases. 

SKIN BENEFITS

Boots Hair, Skin, Nail Health whilst, Sebum production, Acne Treatment

HEALTH BENEFITS

Used for Wound healing, Supporting Nerve, Better Digestion, Metabolic functions

 Where to Get  B7 FROM?

DIETARY PRODUCTS

Organ meat, Yeast, Nuts, Egg yolks, Mushrooms, Leafy green vegetables

BEAUTY PRODUCTS

Biotin SUPPLEMENTS: Can be taken in the form of  in capsules, tablets, soft gels, gummies. Used for better nails, hair and skin health.

Multivitamins and Hair Growth Formulas: Biotin is most powerful Vitamins in B . Multivitamins for hair growth.

Biotin used Shampoos and Conditioners: For the better improvement and strengthen of hair used shampoos and conditioners containing biotin as a ingredient.

• Vitamin B3 niacinamide: 

How it works:

• regulates sebum production,
• reduces redness, and 
• improves barrier function. 

The Skin Benefits 

 It provide benefits to skin by reducing sign of aging, acne, minimize open pores, reduce skin irritation, uneven skin tone , improve skin texture, reduce hyperpigmentation  because it contain  powerful antioxidant, anti-inflammatory, and anti-aging agent properties. Also a water soluble agent.

BENEFITS FOR HEALTH 

• Support nervous system, 
• Digestion 
• Reduce weakness, 
• Treating Diabetes issues 
• Control Cholesterol  
• Used for Cardiovascular Disease Prevention

 Where to Get B3 ?

 A HEALTHY MEAL From dietary items it's 

•  Beans (peas) 
• nuts
• cereals 
• mushrooms 
• meat 

IN PRODUCTS FOR BEAUTY 

• Niacinamide serums are a light, applied prior to moisturizer. 
• Niacinamide Masks: Sheets masks, Clay masks filled with niacinamide.  
• Dark spots: use niacinamide to help  treat acne and lessen skin inflammation, which helps fades dark spots.

• B12, or COBALAMIN 

The Skin Benefits 

Provide skin benefits by minimize the  pigmentation in skin, improvement in  skin brightness, and  lighten the hair loss issues

BENEFITS FOR HEALTH 

• Support metabolism 
• nervous system
• production of healthy cells. 

Why Do We Want It? 

• Appetite loss 
• anemia
• neurological
• dementia 
• confusion
• poor memory are examples of IF issues.

Use case:

Used in numerous serums and topical products, it is well tolerated.

5. D vitamin 

How it works:

Sunlight can make vitamin D in the skin. The metabolism and growth of skin cells are aided by this vitamin. 

The Skin Benefits 

Because of anti-inflammatory properties, it helps support barrier, reduce the UV damage

BENEFITS FOR HEALTH 

crucial for the health of the muscle or bone. helps the body absorb calcium more efficiently, keeps calcium and phosphate levels in the right range, and also aids in weight loss. 

Why do we need It? 

Heart disease, exhaustion, constant sickness, back pain, and sore muscles are reduce by using Vitamin-D

Use case:

In cases of deficiency, sun  light is necessary for vitamin D but, still wear sunscreen to protect from UV damage. If have Vitamin-D deficiency oral supplements can be help.

Get   VITAMIN D from?

IN DIETARY PRODUCTS

• Mushrooms
• Almond milk
• Orange juice 
• Tofu 
• Yogurt
• Fish 
• Soy milk
• Eggs

BEAUTY PRODUCTS

• Vitamin D oral Supplements
• Vitamin D Drops: for infants or children
• Multivitamins
• Vitamin D based Creams

What distinguishes oral vitamins from topical ones?

Topically Vitamins

Apply topical vitamins to he skin provide nutrients to the surface of skin.

The provide benefits like brightening effects, anti-oxidants protection.

Systemic nutrition is supported by oral vitamins. 

When there is a lack or an increased need (such as stress or aging), some skin benefits occur. 

Although they may be valid, the goals they accomplish are distinct.

Moderation and safety (important) 

A key part of evidence based skin nutrition is understanding:

• Not always more is better. 
•  supplements provide medications dealing.
• Some vitamins, when taken over, topically or orally vitamins can irritate skin, body.   

It is better to seek product instruction or medical instruction before using.  

Common Myths VS Science

Myth:  ''More vitamins  give immediate  flawless skin''

Fact: Vitamins takes time to support  process in body and skin improvements. They can't fix issues immediately.

Myth:  ''Natural means safe always''

Fact: No.  Natural abstract can still cause irritation or allergies

Myth:  ''Oral vitamins are always better than topical''

Fact: Evidences are different for each case. 

Frequently Asked Questions

Can everyone get benefits from skin vitamin supplements? 

Supplements are most effective when a specific need or deficit exists. Topically applied  Vitamins  can helps with certain issues.. 

How  long it take to show positive results??

When use consistently it takes 6-12 weeks to show difference,  because skin renew process takes time .

Can I skip sunscreen while using  vitamins?  ? 

No,  Sunscreen is important to protect from UV damage even vitamins may help protect against antioxidant

THANK YOU  

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