Dermal

Vitamins

Below we’re going to show you some of the vital vitamins that play an essential part of fighting age. You can fight age even from your own kitchen. Fresh fruit and veg are vital to maintaining healthy skin and it doesn’t get better than home cooking! To find out more about how to obtain the nutrients below, check out our Diet page.

Vitamin A

Combating free radicals responsible for damaging collagen’s structure, vitamin A’s benefits don’t stop there. Able to trigger the production of fibroblasts (which play a vital part in the growth of healthier, firmer tissue) in the deeper dermal layers, this vitamin also aids in speeding up skin healing. Experiencing a deficiency of vitamin A can result in the dermis being weakened, resulting in a loss of dermal moisture and a slower healing response in reaction to skin-related injuries.

Found in: Goji berries, fortified breakfast cereals, goji berries, orange and yellow fruit and vegetables, dark green leafy vegetables, cod liver oil, eggs, milk, etc.

Vitamin B1

Vitamin B1, otherwise known as thiamine, plays an important role in helping the nervous system to function. It is also, therefore, vital to skin health. A deficiency of this vitamin can cause hypersensitivity, which can prove to be problematic when applying certain skincare products, ingredients or even being exposed to certain temperatures, though these are primarily restricted to summer and winter. Visibly, this results in redness, flaky, dry skin or even acne. Thiamine is a powerful contender when it comes to anti-aging vitamins. An effective antioxidant, it aids in the removal of toxins from the body. Not only this, but it also aids with enhancing circulation, which results in healthier, younger-looking skin.

Found in: Whole grain products such as bread, rice, cereals, flour and pasta, legumes, seeds, nuts, soy products, lean meats, seafood such as bluefin tuna and trout, eggs, etc.

Vitamin B2

Riboflavin or vitamin B2 helps to encourage healthy skin cell turnover, a result of which is a radiant and youthful complexion. It helps to prevent dry skin and also lowers the chance of acne breakouts due to its ability to maintain the levels of the skin’s mucus secretion. If you feel hunger pangs coming on, reaching for almonds is a great idea since they are a great source of this vitamin, as are tofu, mushrooms and spinach.

Found in: Almonds, soy products such as tofu and tempeh, mushrooms, spinach, avocados, asparagus, eggs, beet greens, yoghurt, etc.

Vitamin B3

Also known as niacin, vitamin B3 is hailed as one of the best B vitamins for the skin. Niacin’s dermal benefits include the treatment of conditions such as dermatitis, acne, rosacea, eczema and hyperpigmentation, not to mention that which is dry, sun-damaged or wrinkled. Anti-aging in nature, it’s known for helping to smooth and soften the skin, thus reducing visible redness and age-related lines. Two main components of the skin’s protective barrier (i.e. the lipid barrier) are fatty acids and ceramides, the production of which niacin plays an important part in. By introducing this vitamin to your regime, the skin is aided in its quest to retain moisture, two further benefits of which include plumper skin and reduced irritation.

Found in: Peanuts, avocado, brown rice, green peas, mushrooms, potatoes, spirulina, tuna, salmon, anchovies, chicken breast, pork, liver, etc.

Vitamin B5

With age usually comes dull, dry skin. Alternatively labelled pantothenic acid, a humectant, vitamin B5 helps the skin to maintain its moisture levels, promoting dermal protection and hydration. By helping to heal the skin, this vitamin is subsequently known for its role in reducing inflammation and visible redness as well as regulating the secretion of dermal oils, making it ideal for those suffering from dermal conditions like acne.

Found in: Nutritional yeast, mushrooms (notably shiitakes), potatoes, avocados, broccoli, tomatoes, kale, whole grains like brown rice, oats and whole wheat, chickpeas, peanuts, sunflower seeds, seafood, poultry, beef and organ meats, etc.

Vitamin B6

Pyridoxine, or vitamin B6, is vital in the production and development of red blood cells and the metabolization of protein. A water-soluble vitamin, it helps to repair and encourage the growth of skin cells while also being able to regulate some of the hormones that are known to trigger acne flare-ups. Although it’s an effective treatment for all genders, B6 is reportedly most influential over younger women during menstruation, since this is proclaimed to be the time when pyridoxine’s production is negatively affected. If you want clearer, smoother skin, use this vitamin to its full potential by integrating it into your diet.

Found in: Wholegrain cereals including that of oatmeal and brown rice, wheatgerm, potatoes, soybeans, peanuts, bread, fish, milk, fish, poultry including chicken and turkey, pork, etc.

Vitamin B7

Biotin, otherwise called vitamin B7, is a nutrient that has been revealed to have a large impact on our skin, hair and nails. Certain enzymes in our skin depend upon biotin in order to operate, which makes it vital in energy production. Its abilities extend from encouraging healthy oil gland function to supporting new cell growth, not to mention assisting with the production of skin-nourishing fatty acids and the fat metabolization process. A deficiency in vitamin B7 typically results in red, scaly, aggravated skin in the form of rashes.

Found in: Chickpeas, broccoli, cauliflower, leafy green vegetables such as spinach, soybeans, brussels sprouts, yeast, fortified breakfast cereals, avocados, nuts and seeds, egg yolks, various meats, salmon, etc.

Vitamin B9

Vitamin B9, or folate, is a vital cog in tissue growth and cell production. It encourages cell turnover and serves as a natural detoxifying device, helping to decrease dermal redness, breakouts and other such issues. Despite its many benefits, however, if taken in excess, it can have adverse effects, so ensure that you do not consume more than 500mcg).

Found in: Soybeans, legumes, asparagus, leafy greens including lettuce and watercress, brussels sprouts, beetroot, eggs, citrus fruits, etc.

Vitamin B12

Cobalamin, categorized as vitamin B12, is a vitamin used to regulate dermal pigmentation, thereby aiding in the prevention of dark spots. Like vitamin B6, cobalamin aids in protein metabolization which is said to encourage both the growth of dermal cells and the restorative process of repairing damaged skin. In most cases, those whose diet consists primarily of plant-derived nutrients (i.e. vegetarians and vegans) often source their B12 from supplements. This is due to the fact that cobalamin primarily originates from animal-derived products like eggs, cheese and shellfish. This being said, there are various veggie-friendly, easily accessible sources that can contribute to your intake such as fortified plant-based milks and nutritional yeast.

Found in: Fortified coconut milk, almond milk and soy milk, nutritional yeast, eggs, cheese, seafood including clams, tuna, sardines and trout, organ meats, etc.

Vitamin C

Vitamin C plays a crucial role in not only collagen production, but also dermal repair. A potent antioxidant itself, this vitamin not only helps to neutralize the effects of free radicals culpable for the signs of premature aging but is also intrinsically linked to our dermal support network. As such, it aids in fending off wrinkles, fine lines and age spots as well as brightening the complexion, protecting against UV damage and reducing inflammation.

Found in: Cherries, kiwi, mango, watermelon, papaya, citrus fruits including oranges and lemons, broccoli, cauliflower, Brussels sprouts, red bell peppers, leafy greens such as cabbage, spinach and turnip greens, sweet potatoes, winter squash, tomatoes, etc.

Vitamin D

Over time, bone health tends to slowly decline with age resulting in bone loss and therefore facial volume. With this in mind, it is true to say that by taking care of your bone health, your bone structure and skin will thank you for it by rewarding you with a more youthful appearance. Foods such as egg yolks, fatty fish, orange juice and a selection of some dairy products will provide positive results. An amount of daily sun exposure also encourages synthesis of this vitamin. Do this with caution though as prolonged sun exposure can have adverse effects.

Found in: Fortified orange juice, soymilk, almond milk and cereals, egg yolks, cheese, fatty fish like tuna, salmon and mackerel, etc.

Vitamin E

When used in tandem with vitamin C, vitamin E is known for its part in keeping your cells healthy. As you are probably already aware, free radicals can be highly damaging to the skin. This is where vitamin E comes in since it helps to combat their damaging effect on a cellular level. It can be found in various oils including that of soybean and sunflower, as well as in various seeds and nuts.

Found in: Vegetable oils such as sunflower, soybean, corn and wheat germ, seeds such as that of sunflower, various nuts including almonds, hazelnuts and peanuts, leafy green vegetables like broccoli and spinach, etc.

Vitamin K

Anti-inflammatory, collagen-stimulating and with wound-healing abilities, vitamin K is one of the keys to dermal youth. Capable of fighting free radicals, its antioxidant properties make it a fierce adversary to wrinkles and skin that’s losing its bounce. Reported to reduce the visibility of dark circles, veins and other imperfections, it’s certainly an asset to tap into for better skin.

Found in: Leafy green vegetables like parsley, kale, turnip greens, Swiss chard, collards, spinach, and mustard greens, Brussels sprouts, cauliflower, cabbage, broccoli, cereals, meat, fish, eggs, etc.

Coffee

Plentiful in polyphenols and caffeine, coffee is an unexpectedly powerful anti-aging aid. Powerfully anti-inflammatory, polyphenols and caffeine have both been reported to slow dermal aging and protect against UV, though they are most effective when applied topically via a skincare product rather than consumed orally, since this is a more targeted approach.