Vitamins for Great Skin: The Details

When it comes to skin care, this topic is right up my alley! Of course you can improve your skin with products applied topically, but there is a whole other side to the story: nutrition! With a healthy diet and vitamin supplementation you can make amazing impacts on your skin from the inside out! Watch this video first, then I will further discuss the benefits of each vitamin and other concepts behind my vitamin regimen:

Benefits of each vitamin supplement

• Vitamin A
• Sources: Fish and liver oils, milk, eggs, orange and yellow vegetables (sweet potato, carrots, etc.)
• Benefits: Involved in cellular communication and reproduction, reduces oil production, impacts pore shape and pore lining.
• Note: This is a fat-soluble vitamin. That means it can be stored in your body's fat cells and may build up to toxic levels. Although this is unlikely with OTC vitamins, it is still an important consideration.
• Vitamin C
• Sources: Citrus fruits, strawberries, kiwifruit, red & green peppers.
• Benefits: Antioxidant, protects cells from damage from free radicals, especially UV radiation. Aids in collagen production, an important protein for wound healing and skin health.
• Note: Water-soluble vitamin, proven to enhance immune function.
• Vitamin E
• Sources: Vegetable oils (sunflower, safflower oils, etc.), nuts (especially almonds!), green vegetables.
• Benefits: Super antioxidant! Has potent antioxidant properties that protect your skin from free-radical damage. Promotes all-over skin health!
• Note: Fat-soluble vitamin, take with meals.
• Fish Oil
• Sources: Fish (salmon, tuna, anchovies).
• Benefits: Fish oil is an amazing source of Omega-3 Fatty Acids. These healthy fats allow cells to maintain a healthy shape and consistency. Fish oil also hydrates skin and reduces inflammation by promoting the production of anti-inflammatory hormones.
• Note: Fish oil is a great supplement for overall health, it promotes a healthy heart and healthy blood vessels! An all-around winner!
• B-Complex
• Biotin (Vitamin B7): Helps fatty acids and also instrumental in releasing carbs. Important for healthy hair and skin.
• Cobalamin (Vitamin B12): Assists nervous system function, formation of red blood cells.
• Niacinamide (Vitamin B3): Improves circulation. Helps body metabolise fats, carbs and proteins. Deficiency can cause acne.
• Pyridoxine (Vitamin B6): Helps your immune system to function. Deficiency can cause acne.
• Riboflavin (Vitamin B2): Maintains mucous membranes in the digestive tract, along with Vitamin A. Vital for healthy skin, hair and nails. Acne is one sign you are deficient in Riboflavin. 
• Source: http://www.safesupplements.co.uk/how-can-vitaminb-complex-help-skin.html

This is a great option for Hair, Skin, & Nails. Inside the box, the bottle is transparent dark green which is OK for protecting the integrity of the vitamins, especially since the bottle is packaged and shipped inside a box.

Synergy

• It is important to understand the concept of synergy! These vitamins will work better when taken together, than taken individually. Look at it this way: Vitamins A & E are fat-soluble, in order for your body to use them appropriately, a fat source MUST be taken at the same time. Fish oil is a great source of healthy fat and additional vitamin A. This means that taking fish oil with your other vitamins will allow them to have maximum efficacy! I typically take my vitamins with a meal but when you combine them properly, taking your supplements with food isn't always necessary. 

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