Vitamin D is vital for skin health, as it prevents skin aging and helps skin cells to repair! It has powerful anti-aging, antioxidant, and anti-inflammatory properties. But, we shouldn’t depend on sun exposure for vitamin D. Supplementation is the safest way to protect our face from wrinkles and from dry-skin!
How much vitamin D do I need a day?
The recommended daily intake of vitamin D for women and men is 600 IU. Elderly people have higher needs, though. They need 800 IU a day.
Benefits of vitamin D for the skin!
First, vitamin D is important for the skin, as it plays a key role in regenerating skin cells. It regulates differentiation and proliferation of skin cells. Also, vitamin D is critical for a strong skin barrier which is crucial for skin health. A healthy skin barrier is part of a strong skin immune system which prevents infections.
Also, vitamin D has antibacterial properties. People with vitamin D deficiency can benefit from taking high doses of vitamin D from supplements. Vitamin D can protect them from infections.
Additionally, vitamin D regulates the function of sebaceous glands. Sebaceous glands secrete acids on the surface of the skin, creating a film which acts as a barrier to microbes!
Moreover, vitamin D promotes wound healing and tissue repairing. Also, it can modulate inflammation in the skin and restore the epidermal barrier. Therefore, people may benefit from taking vitamin D supplements after a surgery. Oral intake or topical treatment may help to heal surgical wounds.
Does vitamin D have anti-aging effects?
Most noteworthy, vitamin D can protect your face and skin from photo-aging. High doses of the dangerous UV radiation can lead to DNA damage, inflammations, skin aging, and skin cancer! But, vitamin D seems to protect the skin from sunlight, as it neutralizes UV-induced free radicals. So, vitamin D may protect from oxidative damage which ages the skin.
Vitamin D may help in inflammatory skin diseases
Vitamin D protects the skin from inflammations. For instance, vitamin D deficiency may contribute to psoriasis. A chronic inflammatory skin disease that affects about 3% of the population worldwide! Dysregulation of the immune cells in the skin seems to be a common reason for psoriasis.
So, topical application of vitamin D may be an efficient way to treat psoriasis. Vitamin D may help other traditional medications, as well.
Additionally, high doses of selenium may be beneficial for psoriasis and overall skin health.
How to get enough vitamin D for a young face?
There are 3 ways to get vitamin D. Sunlight, diet, and vitamin D supplements.
Food isn’t a good source of vitamin D
Actually, we can’t get enough vitamin D from food. Only cod or other fatty fish, and fortified foods are good sources of vitamin D.
On the other hand, food can provide high doses of vitamin C and vitamin E which are vital for a young face and elastic skin! So, a glass of orange juice a day can protect your face from wrinkles and premature aging!
Skin expose to sunlight produces vitamin D
The human body synthesizes vitamin D when the skin is exposed to the sun. A few minutes are enough to get high doses of vitamin D. Especially in the summer.
But, as we age, we produce less vitamin D. Elderly people have thinner skin. So, they can’t synthesize vitamin D as effectively.
Also, overweight people have increased vitamin D needs. Moreover, high levels of vitamin D are good for weight loss.
Finally, the skin type plays a critical role for the production of vitamin D. Light skins produce up to six-fold the amount of vitamin D produced by dark skins!
Taking supplements is the best way to protect the skin!
Certainly, supplements are the safest way to boost your daily vitamin D intake. You can’t depend on food for vitamin D and you shouldn’t depend on sunlight, as sun exposure is dangerous for the skin. It significantly increases the risk of skin cancer.
Although, high vitamin D levels might help prevent skin from aging, sun radiation ages the skin!
About 40% of people have vitamin D deficiency.
So, you should consider taking a vitamin D supplement. First, check your blood levels and consult your physician. If you have severe vitamin D deficiency you may benefit from taking high doses of vitamin D from supplements.
As a rule of thumb, take vitamin D with healthy fats for best absorption. Seeds and nuts are a great option. They’re high in protein and help us lose weight, despite their high calorie content.