Taking care of your skin is important. Give your skin what it needs from the inside out with these 9 must-have nutrients.
You can be applying the best skincare products on the market, but if you aren’t giving your skin the nutrients it needs daily, your complexion may still be looking lackluster.
These 9 vitamins and nutrients for the skin are all found in certain foods of course, but if you aren’t sure if you can keep up with making sure your diet is perfect on a daily basis - pick up a hair, skin, and nails supplement that contains all of these.
Give your skin what it needs from the inside out with these 9 must-have nutrients.
Vitamin A is great for skin, and if you have heard of Retinoids - they are also a form of Vitamin A.
But, we are talking about the Vitamin A that you need to eat or supplement with daily for optimal skin, eye, and immune health.
Vitamin A is a potent antioxidant, so making sure you are consuming enough helps the skin from the inside out.
Some people even pair a topical retinoid (Vitamin A derivative) for fine line reduction to double up their Vitamin A skin benefits.
Our Strut Anti-Aging Cream contains prescription-strength Tretinoin, a Vitamin A derivative.
How Much?: Aim for getting 900mcg retinol equivalents daily for men, and 700mcg retinol equivalents daily for women.
Vitamin C is already found in high amounts in the skin and is a potent antioxidant that helps protect against UV sun exposure.
So, keeping those Vitamin C levels high can hopefully help prevent unwanted wrinkles and skin damage down the line.
On top of sun protection, Vitamin C stimulates the formation and prevents the breakdown of collagen - the building block of skin responsible for maintaining youthful elasticity and hydration.
This is also one of those supplements that may be best to eat and apply for the best skin results.
If you want to double up your Vitamin C - Our Strut Brightly cream contains pharmaceutical grade Vitamin C, in addition to other brightening ingredients for that glowy look.
How Much?: Men need 90mg of Vitamin C daily, and women need 75mg. Also, if you are a smoker, add 35mg to that value for extra antioxidant protection.
Vitamin D can be made in the skin when exposed to sunlight, and adequate levels are necessary for healthy skin.
One study found that participants with acne had much lower Vitamin D levels than those without acne. And the acne severity was also worse in those with the lowest Vitamin D levels. So, make sure to keep your Vitamin D levels up if you seem to have persistent acne breakouts out of nowhere.
Vitamin D also plays a role in skin cell growth and repair to heal up those blemishes in a timely manner.
How Much?: If you find that you are not getting in your 10-15 minutes of sun exposure daily, aim for getting between 400iu to 800iu daily, depending on your age.
Vitamin E is another strong antioxidant, to help reduce UV damage from skin sun exposure. And for those with very dry or irritated skin, Vitamin E can be a naturally soothing anti-inflammatory.
Vitamin E levels tend to decline with age, so if you find your skin is changing the older you get, look into making sure you are getting your daily recommended value of Vitamin E.
How much?: All adults should aim for getting 15mg (22.4IU) of Vitamin E in diet or supplement form daily.
Most people only think about their Zinc intake when they have a cold coming on, but Zinc may just as beneficial for overall skin health.
Skin is the third most Zinc abundant tissue, and getting enough Zinc on a daily basis may help with or prevent common skin conditions. Zinc also appears to play a big role in wound healing, so if you find that those blemishes take a long time to heal, look into how much zinc you are getting on a regular basis.
How Much?: Adult females need to be getting at least 8mg of zinc on a daily basis, and males need to aim for at least 11mg.
Vitamin B3 is often found in beauty supplements and may be listed as Niacin or Niacinamide.
This essential B vitamin may help with skin hydration, keratin production, and an overall smoother skin structure. Since Vitamin B3 has many other important actions in the body, getting enough B3 in food or supplement food is a must.
How Much?: Females need at least 14mg of Vitamin B3 daily, and males need to make sure they get at least 16mg.
Vitamin B5, or Panthenol, can be found almost everywhere - even some conditioners. This water-soluble B-vitamin has gained popularity for its ability to help lock in moisture for both the skin and hair.
In addition to its great topical properties, making sure you are getting enough Vitamin B5 on a daily basis can help reduce the overall number of acne blemishes and increase skin wound healing.
How Much?: Adults need to be getting at least 5mg of Pantothenic Acid daily, in food or supplement form.
The body needs Choline to make some major lipid portions of all cell membranes. So, with your skin having some of the fastest cell turnover rates in your body, adequate Choline is a must for skin health.
The foods highest in Choline are meat and egg sources, so if you are a vegetarian or vegan, you may want to ensure you are getting your Choline in supplement form.
How much?: For adults, males need 550mg Choline daily, and women need at least 425mg.
Folic Acid is another B vitamin, B9. And while this Vitamin gets a lot of attention when supplementing during pregnancy to prevent birth defects, it plays an important part in lifelong skin health too.
Folic Acid has been found to help alleviate some common inflammatory skin disorders like psoriasis and can improve the skin barrier to keep moisture levels up for overall skin health.
How Much?: For non-pregnant adults, 400mcg of Folate should be consumed daily in food or supplement form.
While making sure that you get all of these on a daily basis may be a little overwhelming, it is probably easier than you think.
Making sure that you eat a diet with a wide variety of healthy foods will most likely mean that you get all of these vitamins regularly. But, if you want to be 100% sure, you can always find a comprehensive hair, skin, and nails supplement to fill in those blanks.
Our StrutVite hair, skin, and nails supplement contains high-quality forms of all of the vitamins listed above, in only 2 capsules daily.
With StrutVite, you can have your “cheat days” and still know that you gave your skin what it needed to look great.
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