Recent research articles looked into the effects of various vitamins on skin and hair health. What can each contribute?
Vitamin A: Its derivatives are used in acne treatment creams (anti comedones) and anti-wrinkle creams. At oral high doses it is a powerful anti can drug (Accutane). Vitamin A can found in eggs, liver, whole milk and carrots and broccoli. (Excess vitamin A is undesirable - death reported from overheating of white bear liver containing high amounts of vitamin A).
Vitamin B: This group of vitamins has an important role in the prevention of dermatitis (skin inflammation), hair loss, stress, acne, eczema and psoriasis. They used are used in many creams and food supplements. Vitamin B is abundant in bananas eggs and rice.
Vitamin B1 – Thiamin: Used as anti-oxidant (oxidation inhibitor.)
Recommended 100 mg dose to 3 times per day.
Vitamin B2 – Riboflavin: Important for healthy hair, skin and nails. Used as a food additive in patients with acne. Dose to 100 mg – 3 per day.
Vitamin B3 – Niacin: Helps preserve skin moisture. Used as additive for acne therapy.
Vitamin B5: preserving the skin moisture. Important for sensitive skin. Dose to 100 mg – three per day.
Vitamin B6 – Pyridoxine: It is important to the proper activity of the immune system. Dose to 100 mg – three per day.
Vitamin B12 – Cianocobalamine: Important for cell function . Vitamin B12 can be found just in is meat – thus a must for vegetarians.
Vitamin C - Ascorbic acid: is essential to build proper collagen and repair damaged skin after sun damage and acne. Some attribute to vitamin C the proper dispersal of melanin – preventing sunspots and helpful role fighting eczema and psoriasis. Vitamin C is also a strong antioxidant both as a cream application and as an oral dietary supplement. Vitamin C can be found in citrus, broccoli cauliflower, and green vegetables (spinach). As a dietary supplement take up to 1000 mg per day.
Vitamin D: Anti-oxidant and anti-carcinogenic. Naturally achieved by sun exposure. Can be found in dairy products such as margarine.
Vitamin E – Tocopherol: Maintains skin moisture. Prevents skin infections. Provides antioxidant protection of sun damage. May be used as a topical application in creams and as a food additive. Found in vegetable oils, nuts and seeds, olives, spinach and asparagus.
Vitamin K: Its application can make to speed up the absorption of hematomas (bruises).
Alpha Lipoic Acid: is a powerful antioxidant. Useful in creams and as a food additive.
Hyaluronic acid: keeps the moisture in the skin and reduces appearance of wrinkles.
Free fatty acids (Omega 3, Omega 5) are important in treating psoriasis, acne and eczema. Abundant in deep water fish such as salmon and tuna.
Chromium: Important for acne treatment and other skin infections. Recommended dosage to 150 micrograms.
Zinc: Important for wound healing, treating hair loss and acne. Is also active as an antioxidant. Recommended dosage 25-30 mg “day.
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