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Polish born model and jewelry designer Magdelena Frackowiak once said, “I also take vitamins because I think when you take care of yourself on the inside it makes a big difference in your skin.” Maybe you are thinking: so what? Who is this woman and why should I believe her? If you’ve ever seen Magdalena Frackowiak, you would not be asking that. Most wouldn’t question any beauty advice from this woman. If she told you eating garbage from the floor would make you look like her, you’d probably do it in a heartbeat. However, if her beauty is not enough to convince you that her advice is sage, let’s hear some scientific facts.
Skin experts will often advise you to limit exposure to the sun. While this is true, 10-15 minutes of exposure every day helps skin manufacture vitamin D. Vitamin D, as well as C, E and K are among the best vitamins for your skin and can help to reduce wrinkles, dryness, dark spots and roughness.
When sunlight is absorbed, the cholesterol in the skin gets converted to Vitamin D. It is then taken by the liver and kidneys and is circulated through the body, creating healthy cells, namely skin cells.
The Linus Pauling Institute recommends that the human body gets a daily Vitamin D intake of 600 IUs. Good sources of Vitamin D include: 10 minutes spent in the sun every day and eating foods that contain Vitamin D, like cereal, yogurt, orange juice, tuna and salmon.
Vitamin C has antioxidant, or cancer destroying properties and plays a key role in the production of collagen. Ingesting Vitamin C orally can strengthen the effect of sunscreen in protecting the skin from UV rays and can also help to heal skin wounds by decreasing cell damage. It is often found in anti-aging skin creams and serums because of its ability to assist in the synthesis of collagen and it can reduce wrinkles and moisturize dry skin. It is recommended that the average person get 1,000 mgs of Vitamin C per day, and, because of its prevalence in foods, most of us have no problem with that, but, if you are looking to up your intake, try eating citrus, strawberries, spinach and broccoli.
Another antioxidant, Vitamin E can absorb UV light from the sun when applied topically, preventing wrinkles and dark spots. The body produces E through and oily substance called sebum, which is emitted from the pores, preventing dryness. Vitamin E can help balance low sebum levels in the body. The recommended intake of vitamin E is about 15mg each day. Vitamin E can be found in nuts and seeds, supplements and vitamins and topical products.
Vitamin K is a natural component in blood clotting, helping the body recover from wounds and surgical incisions. It is helpful in minimizing the effects of spider veins, scars, stretch marks, dark spots and under eye circles. Most adults should get between 90 and 120 ug of Vitamin K daily. It can be found in spinach, kale, green beans, cabbage and lettuce.
You may want to consult a doctor or dermatologist to see which vitamins work best for you. If you have any information on skin health, we would love to hear it. Stay strong, stay beautiful, take your vitamins!!