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Vitamins and minerals are essential for proper function of every organ in the body - and the skin is no exception. Furthermore, deficiencies of some vitamins and minerals are particularly detrimental to the skin and may result in skin diseases and/or accelerated aging. While severe vitamin/mineral deficiencies are rare in the developed countries, mild deficiencies are surprisingly common. To maximize the effects of any skin rejuvenation program, one needs to consume adequate amounts of vitamins and minerals. This doesn't mean, however, that one needs to indiscriminately gobble up megadoses of vitamin/mineral supplements. In most cases, excessively high doses do not provide extra benefits. Furthermore, high doses of some vitamins and most minerals may be toxic. For those few vitamins when doses above RDA (recommended daily allowance) may provide extra benefits, one should not exceed safety limits. Below we focus on vitamins and minerals that are particularly important for skin health. B-complex
The term B-complex usually refers to a group of vitamins that includes vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenate), B6 (pyridoxine), B12 (cyancobalamine) and folate. Vitamins B1 and B2 are critical for energy production in the cells. Overt deficiencies of vitamins B1 and B2 are known to cause special forms of dermatitis (along with many other problems). Mild deficiencies usually go unnoticed but still may produce some degree of skin damage. People who consume a diet based mainly on processed grains are particularly prone to developing such deficiencies. A few decades ago, the US government mandated that food manufacturers should add B1 and B2 to foods made of white flour. This markedly reduced the incidence of serious B1 and B2 deficiency in the US. Many other governments did the same. Still, mild deficiency (but enough to have some negative effects on the skin and some other organs) does occur, particularly in those who base their diets mainly on processes grains and potatoes. Balancing the diet or modest supplementation is helpful, while excessively high doses of B1 or B2 seem to provide little or no additional benefit. B12 (cyancobalamine) is essential for a variety of synthetic processes in the cells. The deficiency of this vitamin is particularly detrimental to neurons and rapidly dividing cells, including skin cells. Mild B12 deficiency often goes undiagnosed, producing no overt symptoms. Sometimes, depression may be the only symptom of B12 deficiency. B12 is unique among vitamins in that it is found almost exclusively in foods of animal origin such as meet, poultry, fish, eggs or dairy products. Contrary to some popular beliefs, no active form of B12 is found in algae such as spirulina or fermented soy products. Thus strict vegetarians are at risk of vitamin B12 deficiency. Healthy young and middle-aged people consuming a balanced non-vegetarian diet are usually not at risk for vitamin B12 deficiency. The absorption of vitamin B12 from food requires intrinsic factor, a protein produced by the stomach. Some older people do not produce enough intrinsic factor due to the atrophy of stomach glands. Certain autoimmune and digestive conditions may also lead to poor absorption of B12. In people whose B12 deficiency is due to poor absorption, neither dietary changes nor oral supplements correct the problem. In such cases, B12 has to be administered as a nasal spray or injected. In contrast to many other vitamins, B12 doses higher than what's required to prevent deficiency may provide extra health benefits. Folate participates in many of the same biochemical cascades as B12. Just as B12, it is particularly important for rapidly dividing cells, including skin cells. Mild folate deficiency often goes unnoticed. Sometimes, depression may be the only symptom of folate deficiency.Vegetables are the most abundant sources of folate, particularly green leafy vegetables and beans. The only food from animal source rich in folate is liver. Folate can be destroyed during cooking and prolonged storage. The best way to obtain enough folate from the diet is to eat generous amounts of fresh or slightly cooked vegetables. Diet lacking vegetables and fruits puts you at risk for folate deficiency. Certain prescription and over-the-counter drugs interfere with absorption of folate and may cause deficiency. Vitamin A
Vitamin A is critical for normal life cycle of skin cells. Vitamin A deficiency causes skin to become dry, fragile and prone to wrinkles. If a person is vitamin A deficient, no skin treatment will work properly. Serious vitamin A deficiency is rather common in the third world and causes a variety of serious health problems. In developed countries, a milder forms of vitamin A deficiency predominate. The main sources of vitamin A are foods of animal origin, particularly eggs, organ meats and whole milk dairy products. Unfortunately, these foods tend to be high in saturated fat and cholesterol. Some plants, such as carrots or broccoli, supply carotenoids which can be converted into vitamin A by the body. Diets lacking foods of animal origin and carotenoid-rich plants may lead to vitamin A deficiency. On the other hand, excessive vitamin A intake (from taking high dose supplements or eating large amounts of liver) may cause serious toxicity and should be avoided. Vitamin C, iron and copper
We mention vitamin C, iron and copper together because all three are important for the synthesis of collagen, a key structural protein in the skin. Deficieny of each of these nutrients reduces skin resilience and ability to heal (in addition to other health problems). Vitamin C is abundant in fresh fruits and vegetables. Iron is found in whole grains and meat products. Copper is found in a variety of foods and its deficiency is uncommon except in people taking zinc supplements. Reprinted from Smart Skin Care: Vitamins, Minerals and Skin Rejuvenation - Beta-carotene - a powerful antioxidant that helps combat free radicals and prevent them from causing damage to cells and leading to premature disease and aging. Controls certain skin disorders, such as psoriasis and eczema.
- Biotin - benefits include healthy hair, skin, and nails.
- Vitamin A has many unique benefits but mostly is a very effective antioxidant. It is also plays an essential role in maintaining healthy vision, keeping the cells of your skin healthy, helping relieve skin disorders, often to treat acne and wrinkles, boosting your immune system and helping to heal any wounds you may have. Some studies have also shown that vitamin A may help insulin regulate blood sugar levels, a big vitamin benefit for people with diabetes.
- Vitamin B12 has very important benefits because a deficiency can lead to serious health complications such as nerve damage, weak muscles, depression, memory problems, fatigue, anemia, and stunted growth in children. Other benefits include the formation and regeneration of red blood cells, your body’s manufacture of DNA and RNA and the proper functioning of nerves.
- Vitamin C has many benefits you may already be aware of including a pivotal role in the production of collagen, an ability to help the healing of wounds, has an ability to boost your immune system, protects artery linings, and it may help in the prevention of cataracts.
- Vitamin E having many benefits, is a potent antioxidant, has a possible role in the protection against heart disease, some types of cancers, boosting your immune system, and helping as an aid in the healing of injuries. In addition, some studies have shown it can boost the immune system in elderly people.
- Vitamin K has good benefits such as blood clotting and helping to strengthen bones and counter osteoporosis.
Medical researchers globally agree, you can literally rub years away with fresh Vitamin C. A recent study at Loyola University Medical School reveled that the Vitamin C in fresh citrus fruit can benefit the skin topically in a number of ways: Anti oxidant protection, sunscreen, skin rejuvenation, skin bleach, skin tissue builder, treatment for sun damaged skin, inhibit facial hair growth, and acne. Vitamin C also inhibits the formation of concentrations of melanin, the cause of some dark spots on the skin.
Vitamin C also assist the skin in the production of collagen, which helps our skin maintain its firmness. Most experts would have us believe vitamin C is relatively unstable unless in a dry form. In the presence of air or other oxidizing agents, vitamin C is easily converted to an oxidized form. Another vitamin that has become increasingly popular as an added ingredient in skin care products is vitamin C, also known as ascorbic acid. Found in vegetables and citrus fruits, vitamin C acts as an antioxidant and is considered vital in wound healing because it aids in stabilizing collagen. When applied topically, vitamin C can reduce fine lines and wrinkles and may lessen the severity of sunburns. Vitamin E
Vitamin E, which is found naturally in vegetables, oils, nuts, seeds, whole wheat flour, and some meats and dairy products, is another antioxidant that may have anti-inflammatory effects on the skin. When applied topically, vitamin E has been thought to improve moisturization, softness and smoothness and also provide modest photoprotection.
"A great deal of research is being conducted to substantiate the claims of vitamin E," said Dr. Draelos. "In the future, we’re likely to see vitamin E preparations redesigned to enhance penetration into the skin. Certainly, it is an important vitamin for the skin and is included as an ingredient in many skin care products for its healing properties." One vitamin that is commonly used in hair care products for its ability to both hold and attract water is panthenol, the alcohol form of vitamin B5. When used topically in shampoos, hair sprays, and hair styling aids, panthenol increases the water content of the hair shaft, which leads to increased elasticity. Since it is essential for hair keratin and can actually penetrate the hair shaft through voids where the cuticle has been damaged, panthenol works well in products that need to be rinsed off. As a result, the hair has more manageability, better shine, less static electricity, and improved softness. This vitamin is now adapted for use on the skin. One newer topical vitamin that shows promise as an over-the-counter ingredient to be explored in anti-aging products is niacinamide, a derivative of niacin – one component of the B vitamin complex.
"Niacinamide is one of the vitamins that I think we’ll hear more and more about in the coming years. Already, topical 4% niacinamide has been shown to be beneficial in the treatment of papular and pustular acne in a 4% gel, as well as the improvement of skin cancer and its anti-tumor characteristics," added Dr. Draelos.
Anti-aging treatments
Vitamin A, and its precursor beta-carotene, are found in yellow, orange, and green vegetables, egg yolks, liver, butter, and fish oils. It is one of a family of natural and synthetic related derivatives collectively known as retinoids – the primary prescription agent used for anti-aging purposes.
Skin Rejuvenation Treatments
There are hundreds of skin rejuvenation treatments, techniques and procedures on the market. If all of them worked as advertised, anyone with some extra cash to spend, could have a skin of a fifteen year old. In reality, relatively few treatments are clinically proven to improve wrinkles and other signs of skin aging. For others, there is some evidence of possible effectiveness but not enough to be positive that they work. Numerous others aren't backed by any reliable science at all, and can even be harmful. (As you probably know, cosmetics, as opposed to drugs, is not regulated by the FDA, so skin care manufacturers do not have to prove their products' safety).
Clinically Proven Topical Treatments
- Alpha-Hydroxy Acids
- Tretinoin (a.k.a. retinoic acid, Retin A, Renova)
- Estrogens
- Possibly Effective Topical Treatments
- Vitamin C
- Vitamin C derivatives
- Furfuryladenine (a.k.a. Kinetin, Kinerase)
- Copper peptides
- Palmitoyl pentapeptide
- Alpha lipoic acid
- Active retinol
- Coenzyme Q10
- Lycopene
- DMAE
- Popular but Unproven Topical Treatments
- Collagen (cream)
- Beta-hydroxy acids
- Noninvasive and Minimally Invasive Procedures
- N-lite laser therapy
- Botox
- Microdermabrasion
- Do-it-yourself microdermabrasion
- Collagen (injections)
- Invasive Treatments/Procedures
- Laser resurfacing
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