The skin is the largest sense organ in our body. Skin protects against disease and infection, it regulates temperature and also helps in vitamin production. Although many of us are interested in learning how to keep skin healthy, rather than keeping skin healthy, keeping skin healthy is key to beauty and general health.
The best way to keep skin looking healthy – young, fair, radiant, supple, soft and wrinkle free – is to keep out of the sun.
Ultraviolet rays from the sun can cause a healthy looking tan, but can also cause a lot of damage to the skin due to loss of pigment, sunburn and loss of elasticity. These can lead to premature aging in the form of wrinkles, fine lines, sagging, black skin, uneven skin color, loss of opacity, enlarged pores and dryness. Even the best genetics, topical skin lightening treatments and oral skin supplements are of little use without the relentless and regular tanning.
Keeping away from sunlight can help, but if you can not avoid it, you should make sure to use sunscreen.
Assuming one is already aware of sun exposure, how can we improve our skin condition? We know that some oral supplements are effective for good skin health, but what are these supplements and how effective are they?
Supplement From Within
The first group would be vitamins and minerals, essential for proper functioning of every organ.
Vitamins and minerals that affect skin health include the B-complex, especially B1(thiamine), B2(riboflavin) and B12(cyanocobalamin). External deficiencies of vitamins B1 and B2 can cause specific types of dermatitis (a type of skin inflammation). B12 deficiency is particularly harmful to neurons and causes cells to divide rapidly, including skin cells.
In addition to B vitamins, vitamin C, iron and copper deficiency can also affect skin health. These three are important for the synthesis of collagen, a key building block protein in the skin, which replenishes and tones the skin.
Vitamin A is crucial for the normal life cycle of skin cells. Vitamin A deficiency causes the skin to become dry, brittle and prone to wrinkles. On the other hand, high intake of vitamin A causes severe poisoning and should be avoided.
Vitamins C and E, and beta-carotene are advertised as antioxidants that reduce free radicals. Free radicals can cause skin atrophy and aging. However, although the role of free radicals and antioxidants is questionable, clinical results have not proven conclusively whether supplementary vitamins and other micronutrients can improve skin quality and inhibit the aging process.
Overdoses are just as harmful as deficiencies, so it is best to adhere to the recommended daily allowance (RDA).
Topical Help
Oral supplements should be combined with topical applications - at least SPF 30 sunscreen, creams (preferably with skin whitening agents) and moisturizers (preferably with skin lightening agents). Compared to topical applications, the effects of oral supplements are slower and more subtle. Users need to be realistic about their expectations, as the results may not be visible in 7 days or 2 weeks.
We recommend a holistic approach to skin health, comprising:
- A healthy balanced diet comprising all food groups as well as vitamins, minerals and micronutrients.
- Keep a happy, positive mood. It is well documented that some skin conditions – such as acne and eczema – are more prevalent among the stressed.
- If you smoke, quit smoking. Smoke causes free radicals, damages the micro-circulation of skin and also causes staining of teeth and other discoloration.
- Minimize sun exposure and use a good sunscreen on a daily basis.
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