If you are suffering from dull, dry and sagging skin as the cold weather arrives, there are four vitamins doctor highly recommends
Dr Amir lists his top 3 supplements to take
The benefits of vitamins are seemingly endless, from improving mood and decreasing fatigue to supporting bone health. In addition to benefiting your well-being internally, vitamins can work wonders for your outer appearance.
Various vitamins can help you maintain or achieve healthy, glowing skin. This may be something to take seriously during the colder months, as wintery weather can wreak havoc on your hair and skin.
For those wanting to give their skin some extra support, Dr Dave Reilly, chief scientist at Absolute Collagen , has shared the top four vitamins for healthy skin. He recommends vitamins A, C, D and E for their skin-loving properties.
Vitamin A
Also known as retinol, vitamin A is responsible for skin cell turnover. It helps shed old skin cells and boosts the production of new ones, resulting in smoother skin.
If you’re battling dry, scaly, or itchy skin, try increasing your vitamin A intake. You can naturally boost your levels by incorporating fish oil, eggs, dairy products, and leafy greens like spinach and kale.
Taking vitamin A alongside a meal that includes healthy fats, such as avocado or nuts, is ideal. This is because vitamin A is fat-soluble, meaning your body requires fat to absorb and utilise it effectively.
Vitamin C
As a powerful antioxidant, vitamin C protects the skin from damage from UV radiation and pollution, both of which can lead to premature ageing. It also plays a crucial role in collagen production, the protein responsible for maintaining the skin’s elasticity and firmness.
However, natural collagen levels begin to decrease after the age of 25, which is why wrinkles and fine lines become more prominent. So if you notice signs of premature ageing, collagen supplements containing vitamin C are a great way to boost your skin’s appearance.
Taking vitamin C is most effective in the morning, either 30 minutes before your meal or two hours after. Since vitamin C is water-soluble, your body absorbs it more efficiently when your stomach is empty.
Vitamin D
Vitamin D is ideal for maintaining your skin barrier. It strengthens the skin’s barrier to lock in moisture and protect against irritants, helping to fend off infections and reduce inflammation.
If you notice signs of irritation, dryness, or inflammation incorporating fatty fish like salmon, dairy products, and egg yolks can keep your skin barrier protected all year round.
Taking vitamin D with a meal that includes some fat is ideal, as it enhances absorption in your body. Since vitamin D is a fat-soluble vitamin, it doesn’t mix well with water.
Incorporating fatty foods such as avocados, nuts, seeds, full-fat dairy, and eggs can significantly aid in the absorption of vitamin D. Even a little bit of low-fat or whole-fat milk or yoghurt can be beneficial.
You can take vitamin D with or without food, but it’s most effectively absorbed after a meal. The ideal time to take vitamin D is when it conveniently fits your routine.
Vitamin E
Vitamin E, a strong antioxidant similar to vitamin C, helps protect the skin against harmful irritants and locks in moisture for a healthy and hydrated complexion. Look for moisturiser enriched with this nutrient to boost your vitamin E levels.
Additionally, incorporating foods such as sunflower seeds, nuts, broccoli, and mangoes can naturally increase your vitamin E levels, contributing to hydrated and more resilient skin.
Taking vitamin E is most effective when you have it with a meal that includes some fat, like lunch or dinner since it’s fat-soluble and requires fat for proper absorption. Alternatively, you can also take it before bedtime.
