As vitamin C is vital for skin health, we should get more than 90 mg of vitamin C per day, which is the recommended daily intake. Vitamin C:
- protects the skin from UV radiation and air pollution
- is found in high concentrations in the skin
- is involved in collagen synthesis
- prevents the formation of age spots and wrinkles
- may improve skin color
- supports wound healing
The skin has high concentrations of vitamin C
The skin is the largest organ in the body. Its appearance reflects the health of the body. Diet is vital for skin health and appearance.
The skin is composed of two layers. The outer layer, called epidermal, is the barrier of the body with the environment. The inner layer is called dermal. The dermal provides the epidermal with nutrients. Also, dermal provides strength and elasticity to the skin.
The outer epidermis layer stops UV radiation, pathogens, and pollution. Therefore, it’s pretty vulnerable to oxidative stress. It has high needs of vitamin C. Healthy skin has high concentrations of vitamin C. The outer epidermal layer contains up to 5 times more vitamin C than the inner dermis layer.
When our skin is exposed to the dangerous sun radiation, smoking or other environmental pollution, or when we age, the skin is depleted from vitamin C. The outer layer, in particular.
Low levels of vitamin C in the skin may lead to oxidative stress, which is a common cause of premature skin aging!
Vitamin C for collagen synthesis
Vitamin C is necessary for the biosynthesis of collagen. Collagen is the main building block of the skin. Actually, the inner dermis layer is about 75% collagen! Collagen prevents the formation of wrinkles!
Vitamin C may reduce age spots
Moreover, vitamin C may prevent the formation of age spots, which are a sign of skin aging.
High levels of melanin can cause age spots. Melanin is a pigment which is responsible for the color of our hair, skin, and eye. Melanin is primarily decided by genetics. But, exposure to sunlight can also influence the production of melanin. Actually, melanin protects the vulnerable skin cells by absorbing the dangerous UV light.
Vitamin C decreases the synthesis of melanin, preventing the formation of age spots! Actually, following a diet rich in fruits and veggies may improve skin color! But, fruits and vegetables are the best dietary sources of vitamin C.
Sun exposure depletes vitamin C in the skin. Therefore, we should get high doses of vitamin C every day. Especially, in the summer or when sunbathing. The face, chest, and arms show the first signs of skin aging.
In fact, both vitamin C and vitamin E are necessary for preventing the formation of wrinkles, age spots and preserving an elastic and thick skin! In fact, vitamin C helps the body recycle vitamin E. Vitamin C and vitamin E improve the ability of the skin to resist to UV-induced free radicals and limit the damage from sunlight exposure.
Vitamin C for wound healing
Furthermore, high doses of oral vitamin C are good for wound healing! Vitamin C promotes collagen synthesis, which plays a key role in wound healing.
Many studies have shown that increased vitamin C intakes from supplements or topical application can reduce wound recovery time and inflammation. Topical application of a silicone gel with vitamin C can significantly improve the appearance of surgical scars.
Impaired wound healing is a common sign of vitamin C deficiency.
How much vitamin C per day for an elastic skin?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.
We can get the recommended daily dose of vitamin C from food. As a rule of thumb, 5 servings of fruits and vegetables a day provide about 100 mg of vitamin C.
However, If you want to boost your daily vitamin C intake, you could take vitamin C supplements. They could be beneficial for the skin in the summer when the skin is exposed to the dangerous sunlight. Vitamin C supplements are very safe.
Certainly, the easiest way to get vitamin C is orange juice. A glass of fresh-squeezed orange juice provides more than the Daily Value. Orange juice is good for the skin, as it contains many other antioxidants as well.
Is topical application of vitamin C better than oral intake?
Topical application with creams containing vitamin C is beneficial for the skin, but oral intake is better. Nutrients can’t pass the skin barrier effectively. They can’t easily penetrate in the lower layers of the dermis.
Certainly, the best way to prevent skin aging is by taking high doses of vitamin C from food or supplements. The bloodstream can deliver more nutrients, such as vitamin C, into the dermal layer.
Moreover, a cream can deliver vitamin C to the skin, only if we’re deficient in vitamin C. On the contrary, if we have high plasma levels of vitamin C, topical application won’t significantly increase vitamin C concentrations in the skin, as the skin won’t absorb it.
So, a healthy, well-balanced diet is crucial for a healthy, elastic skin! Beauty comes from the inside.