Multivitamin Benefits for Skin as You Age

Taking care of the skin is the first step towards anti-ageing. Skin is the largest organ of the body and multivitamins might be able to delay the appearance of signs of ageing. Skin is the mirror of your health. Ensuring a healthy, well-balanced diet consisting of all the vital nutrients, along with adequate exercise will impart a glow to your skin. Most skin experts advise against prolonged sun exposure. However, spending 15-20 minutes in the morning sun is a good habit as it provides you with adequate Vitamin D. Your health care professional will also tell you about the multivitamin benefits for skin. Vitamin D is beneficial for your skin along with other magic vitamins like E, K, A, B, and C. These are the best vitamins to look younger and have enviable skin. 

Vitamins That are Best for Your Skin

Let’s learn more about the vitamins that ensure better skin health and understand the multivitamin benefits for skin.

1. Vitamin C 

This water-soluble vitamin helps in collagen synthesis and has high levels of antioxidants, which makes it one of the best vitamins to look younger. It not only helps prevent the ageing of the skin but also helps to repair the damaged skin. 

The skin which is badly affected by the sun damage can be healed by Vitamin C. This vitamin reconnects the collagen plates together, which have been distorted by the sunlight and mends them. In other words, it not only provides sheen and lustre to the skin but also repairs the flawed skin. Hence, the multivitamins for skin rejuvenation contain vitamin C.

Vitamin C also helps to boost the efficacy of the sunscreens by shielding the skin from harmful ultraviolet lights. This is done by minimising the harm caused to the cell and helping in rejuvenating and repairing the injuries. Vitamin C can ward off the signs of ageing because of its quintessential role played in collagen formation. Because of its ability to recuperate the mutilated cells, it is one of the best vitamins for dry ageing skin.

The daily dietary recommendation of Vitamin C is 1000mg/ day.

Food Sources

1. Vegetables like spinach and broccoli
2. Citrus fruits like lemon, oranges, kiwis, strawberries and other berries, etc.

2. Vitamin A

Vitamin A comprises retinol, retinal, and retinoic acid. They are considered to be the optimum standards of anti-ageing skin care. This vitamin helps in skin renewal by arousing collagen and smoothening the skin, thus making it look firm, lively, and youthful. Since this vitamin helps to regenerate the cells, it proves to be one of the best multivitamins for skin. Vitamin A gives life to the skin by making it even, youthful and brightening it. Vitamin A is the first vitamin approved by the FDA for its anti-ageing characteristics and skin rejuvenation properties.

The daily dietary recommendation of Vitamin A varies from 700mcg (females) to 900 mcg (males).

Food Sources

1. Fish
2. Liver
3. Eggs
4. Dairy Products
5. Fortified Cereals
6. Carrots
7. Cantaloupe
8. Broccoli

3. Vitamin E

Vitamin E  is the Fat-soluble vitamin known for its anti-inflammatory and antioxidant properties. Similar to Vitamin C, this vitamin minimises the harm caused by the sun. Vitamin E boosts your immune system and helps to revive your cells. Vitamin E acts as a defence barrier by absorbing the damaging ultraviolet rays when applied to the skin. This, in turn, reduces wrinkles and dark spots. 

Vitamin E is not produced by the body so it is required to get this vitamin from food. Due to its antioxidant properties, Vitamin E is found in one of the best multivitamins for skin and hair.

The daily dietary recommendation for Vitamin E is 15mg per day for adults.

Food Sources

1. Seeds such as sunflower seeds
2. Nuts such as hazelnuts and almonds

4. Vitamin D

Vitamin D, also known as the sunshine vitamin, plays an essential role in skin safeguarding and reviving. Calcitriol, which is naturally produced in humans, is an active form of D3. Vitamin D boosts skin renewal, skin cell regeneration, repair, and recuperation. 

It helps to boost immunity in the body and ward off free radicals that cause premature ageing and wrinkles. Due to its skin revival features, Vitamin D is one of the best vitamins for dry ageing skin.

The daily recommendation of Vitamin D is 600IU per day. If you are above 70 years or pregnant, then you might require more.

Food Sources

1. Seafood like tuna, salmon and cod
2. Yoghurt
3. Orange juice
4. Fortified Cereals

5. Vitamin K

Vitamin K has a few skin anti-aging and anti-inflammation properties. It helps in the prevention of the emergence of bruising, stretch marks, puffy eyes, and dark circles under the eyes. It plays a vital role in healing injuries and collagen synthesis. This boosts wrinkle-free, smooth, youthful, and glowing skin. Its role towards ageing skin is limited when compared to Vitamins C and E.

The daily recommendation of Vitamin K for adults is between 90 ugs and 120 ugs per day.

Food Sources

1. Cabbage
2. Spinach
3. Kale
4. Green Beans
5. Lettuce

6. Vitamin B3 (Niacin)

This Vitamin B complex helps in hydrating and nourishing your skin. Vitamin B3 is a boon for dehydrated skin. It is an active anti-aging constituent and is used for anti-aging therapy. It helps to prevent and treat fine lines and wrinkles. It is a medical remedy for conditions like rosacea, eczema, and other skin issues caused due to the harmful effects of sun. 

Niacin, looked up as a skincare champion, helps to treat dark spots as well as discoloration and offers you even-toned, smooth, and glowing skin. Because of its hydrating properties, Vitamin B3 is one of the best vitamins to look younger.

The daily dietary recommendation for Vitamin B3 niacin is 16mg per day (men) and 14 mg per day (women).

Food Sources

1. Dairy products
2. Mushrooms
3. Fish
4. Cereals
5. Peas
6. Turkey
7. Chicken

7. Vitamin B5 or Pantothenic Acid

Vitamin B5 helps in fibroblasts production in the middle layer of the skin. This is the layer where the wrinkles are formed. It also enhances elastin, glycan, and collagen synthesis and acts as a humectant (tends to attract moisture from the air). 

This helps in adding suppleness, hydration, and elasticity to the skin. These three traits are important to delay the anti-aging effects. Vitamin B5 is aptly one of the best vitamins for dry ageing skin.

The daily dietary recommendation for B5 is 5mg per daily for adults.

Food Sources

1. Turkey
2. Mushrooms
3. Broccoli
4. Sweet potatoes
5. Avocados

8. Vitamin B12 (Cobalamin)

Vitamin B12 has excellent anti-ageing properties. It helps to impart glow and lustre to dry and matured skin. It also helps to reduce dark spots and give a smooth texture to your skin. It makes your skin look younger and more radiant. This is why Vitamin B12 is usually found in some of the best multivitamin tablets for skin.

The daily dietary recommendation for B12 is 5.94mcg (men) and 3.78 mcg (women) per day.

Food Sources

1. Eggs
2. Milk
3. Fortified cereals
4. Cheese
5. Fish
6. Meat

Conclusion

Multivitamin benefits for skin are many and their deficiency can cause harmful results on skin health. Hence, if you feel your diet is not providing you enough vitamins, you can always opt for multivitamin tablets for skin. However, before purchasing them, consult your dermatologists/healthcare provider for the right combination, dosage, and duration of usage for best results.