When it comes to your skin, then there are different types of factors which can determine how healthy your skin is. One of these factors is vitamins. Taking essential vitamins is important and is one of the most ignored factors when it comes to skin health. not a lot of people know, but your skin is the largest organ our body has.

You will find a lot of health experts who will advise you to reduce your exposure to sun rays especially when it comes to ultraviolet rays. You should always wear sunscreen as a form of protection from sunlight.

However, sun is not all about harming our skin because an exposure to 10 to 15 minutes is enough to give you some good quantity of vitamin D.

As we are talking about vitamins, the vitamin D is one of essentials which you should have for your skin. Apart from vitamin D you should also confuse other vitamins like vitamin C, vitamin E, and vitamin K.

When your skin gets all the essential vitamins, then it will help in enhancing your skins and make it healthy and young. You can see some beneficial affects like reduction in:

• dark spots
• redness
• wrinkles
• rough patches
• excessive dryness

Fortunately, there are supplements which will help in fulfilling your daily vitamin requirements. Apart from supplements you can also find these vitamins in different types of skin products as well.  

Here is a brief information about some of the essential vitamins which our skin requires:

Vitamin D

Vitamin D is a popular vitamin and the main source of it is our beloved sun. When our skin meets our skin, then it tends to convert cholesterol into vitamin D. After this, vitamin D reaches our liver and kidney which helps in transferring it to our body and enhances the production of healthy cells. We all know that vitamin D is essential for our skin, but it also helps in treating psoriasis.

There is another form of vitamin D which is produced inside our body and is popularly known as Calcitriol. Calcitriol is essentials element in the treatment of psoriasis.

There was a study done in 2009 which conclude that when you apply Calcitriol cream, then it resulted in reducing in inflammation and irritation of skin especially in people who are suffering from psoriasis.

If we look at the recommended dosage of vitamin D, then it 600 IU on daily basis. In case you are pregnant, or your age is over 70, then you might need more than that.

Here are some ways you can increase you vitamin D consumption:

• Start things off by taking some sun light early in the morning. Even 10 minutes of sun exposure is good enough for a day. However, if you had or have skin cancer, then make sure you contact your doctor before doing this.
• Include food items like orange juice, yogurt, cereals, etc.
• There are some food items which naturally have vitamin D like salmon, tuna and cod.

Vitamin C

If we talk about vitamin C, then we can find high quantity in epidermis and dermis. Epidermis is the outer part of our skin whereas dermis is the inner layer.

Vitamin C has a great role when it comes to the production of collagen which is essential for keeping our skin healthy.

This is one of the main reasons why we can see vitamin C in different skin related for products like antiaging and skin care products. You can take vitamin C orally as well which is a great thing because it helps increasing the effectiveness of your sunscreen.

This mainly happens because vitamin C helps in reducing the overall damage caused on cells. Apart from this vitamin C helps in healing your wounds as well.

Another benefit which you can get from vitamin C is that it helps in reducing aging signs. One of the main roles of vitamin C is to help in enhancing the production of collagen naturally.

Collagen is beneficial because it helps in reducing the signs of wrinkles and healing as well (only skin not heart). When you get the recommended quantity of vitamin C, then it will help in avoiding dry skin and repairs it.

Vitamin C is also found in different food products and in the form of supplements as well. This is one of the main reasons why deficiency in vitamin C is rare.

When it comes to the recommended quantity of vitamin C, then it 1000 mg on daily basis.

Here are different ways you can get vitamin C in your appetite:

Add foods which are citrus like oranges

There are different vegetarian sources of vitamin C as well like spinach, strawberries, broccoli, and many more. 

take supplements

include some anti-aging creams in your skin care routine especially the ones which comes with vitamin C. This will help in treating redness, wrinkles, age spots and many more.  

Vitamin K

Vitamin K is another vitamin which you should take because it helps in enhancing the healing process especially when it comes to bruises and wounds which are caused by surgery.

Here are some skin conditions which can be benefited by vitamin K:

• stretch marks
• spider veins
• scars
• dark spots
• stubborn circles under your eyes

We can find different skin care creams which are high in vitamin K can help in treating different types of skin problems. We can find a lot of doctors who use vitamin K on patients during surgery as it helps in reducing inflammation and bruising. This step is beneficial because it helps in enhancing the overall space of healing.

Nonetheless, there is a requirement for research when it comes to Vitamin K.

If we look at respected universities, then they recommend taking 91 to 120 ug of vitamin K on daily basis. 

Here are some ways you can increase your vitamin K consumption:

• Green beans
• Lettuce
• Kale
• Spinach
• Cabbage

Vitamin E

Vitamin E and vitamin C are antioxidant in nature. The vital function of vitamin E is to help in protecting our skin from different types of sun damages. Vitamin R is helpful because it helps in absorbing all the UV rays released by sun. This protective property is known as Photoprotection. This ability is beneficial is because it helps in reducing your wrinkles and dark spots.

Our body does have the ability to produce vitamin E in the form of sebum. Sebum is an oil substance which is released on our skin.

If things are correctly balanced, then sebum helps conditioning our skin and avoids dryness as well. In case you have a skin, which is dry in nature, then vitamin E is a great vitamin for your which will help in increasing the production of sebum. Apart from this vitamin E also helps in treating skin inflammation as well.

We can find different types of skin products which come with vitamin E. However, if the sun exposure is extreme, then it can have a negative impact on the effect of vitamin E.

You can increase the consumption of vitamin E in your diet as well by taking 15mg of vitamin E on daily basis.

Here are some ways you can increase the consumption of vitamin E

• Include food items like nuts and seeds as they are rich in vitamins.
• Take supplements like multivitamin and vitamin E.
• You can use some skin products which are high in vitamin E and C.

In conclusion

Vitamins are very important for our skin health believe it or not. Apart from skin health vitamins are important for other body functions as well and if there is a deficiency, then it can cause some unwanted health problems and skin issues as well. These were some of the vitamins which you will need to enhance your skin health.