These days if someone walks into my office with bruised and blotchy yellow skin and tiny red lesions, it’s probably not going to be scurvy triggered by a vitamin C deficiency. Thankfully, for us in the West, the days of extreme nutritional deficiencies are long gone (though tragically, scurvy still exists in pockets of the developing world.)
Today, the opposite is the case. Now, thinking they’re doing themselves, their health and their skin a big favor, the overzealous will overdose on vitamin C to the point of getting stomach cramps and diarrhea.
So what is the sweet spot for vitamins and skin? Which vitamin and mineral supplements will add maximum vitality and vibrancy to your skin?
First, though, before I say anything else I have to get up on my soapbox and shout it loud that vitamin supplements are never, ever a substitute for a wholesome and nutritious diet . . . for your skin or any other tissue in your body. They’re called “supplements” not “replacements” for a reason. Eating a healthy, fiber-rich diet with an abundance of fresh produce, non-processed carbs and lean proteins is going to do more for your skin than a single supplement will or can.
But vitamin and/or mineral supplements most definitely can be one more beneficial tool in your healthy skin arsenal. Along with treatments and possible prescriptions, these are the supplement suggestions I make to my patients with the following skin conditions:
Acne – Vitamin A is excellent for combating acne and aiding in skin cell turnover as skin recovers. (Added perk: Vitamin A also helps with fine lines and wrinkles). Correct dosage ranges from 5,000 IU to 10,000 IU, not to exceed 10,000 IU per day.
After sun (even if you’ve been protected by a vigorous application of SPFs) -Vitamin C slows the rate of free-radical damage triggered by UV exposure. Research suggests that vitamin C may also reduce UVB-generated sunburns and help prevent the consequences of long-term sun exposure, both of which can lead to skin cancer. Correct dosage ranges from 400 mg to 1,000 mg, not to exceed 1,000 mg per day.
Age spots – Wheatgrass juice and spirulina are major age spot busters. Wheatgrass juice contains antioxidants to prevent oxidative stress and aging free radical damage. Unlike any other food or medicine, it contains enzymes and amino acids that offer protection from carcinogens. Plus, it strengthens cells, detoxifies the liver and bloodstream, and chemically neutralizes environmental pollutants. Correct wheatgrass juice dosage ranges from 3.5 ounces to 8 ounces, not to exceed 8 ounces per day.
Spirulina is a healthful green algae full of proteins, vitamins, minerals and fatty acids that are all essential in restoring the skin’s even pigment, elasticity, collagen and cell production. Correct dosage ranges from 1 gram to 5 grams, not to exceed 5 grams per day.
Dry, cracked, itchy skin – Called nutrition’s most sensational preventive discovery since Vitamin C, evening primrose oil helps lubricate the skin from the inside. It contains a high concentration of a fatty acid called GLA, which is largely responsible for the plant’s remarkable healing properties. Correct dosage ranges from 500mg to 1,000 mg, not to exceed 1,000 mg per day.
Adding olive oil or coconut oil to your diet also helps hydrate from the inside. Correct dosage is 1 tablespoon a day but can go higher depending on your calorie requirements.
Wrinkles and laxity – Fish oils and CoQ10 can greatly aid skin in turning back the clock. Fish oils have high levels of anti-inflammatory omega-3 fatty acids that preserve the length of chromosomal telomeres, thereby boosting skin cell quality and longevity. Correct dosage 1 gram to 3 grams, not to exceed 3 grams per day.
CoQ10 (coenzyme Q10) is regarded as one of the most accurate biomarkers of aging meaning that it aids multiple functions including energy production, neutralizing free radicals, and maximum skin cells health. Correct dosage ranges from 30 mg to 90 mg, not to exceed 90 mg per day.
If you’re looking for a skin-friendly multivitamin (and one that will boost your immune system too), look for one that contains vitamin A, vitamin D, folate, biotin, and B vitamins.
Please use the above as guidelines only. Keep in mind that everyone’s physiological equilibrium is different and you’ll want to consult with a health professional for your own personal vitamin regimen. A note of caution, check the sources of whatever supplements you take. The sleuthing is worth it because some ingredients from China have been shown to harbor contaminants.
Also, it’s going to take at least 30 days for any positive (or negative, for that matter) diet or supplement changes to show up on your skin so be patient and stick with it. Nutrition happens; so what better place to show than your skin?
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