Healthy Skin Supplements
Taking certain vitamin and mineral supplements can help improve the look and feel of your skin. The Dietary Supplement Health and Education Act of 1994 defines supplements as dietary ingredients made up of vitamins, minerals, herbs, and amino acids in the form of a pill, capsule or tablet. According to Oregon State University, these skin improving supplements can be purchased for as little as $30 a year. Generic supplements can be just as effective as expensive brands.
According to the University of Maryland, B-complex vitamins are vital to healthy skin. Vitamin B-3 in particular helps your body produce sex and stress-related hormones. Vitamin B-3 is also known as niacin. It improves blood circulation in the skin. Niacin comes in both tablet and capsule form in both regular and time-released formulas. According to New York University, niacin deficiency leads to pellagra, a thick dark rash on the skin. Men should take 16 mg of niacin every day. Women should take 14 mg per day.
Vitamin B-9 is more commonly known as folic acid. According to the Massachusetts Institute of Technology, it helps maintain healthy skin by repairing damaged DNA. Folic acid must be constantly replenished since it is easily destroyed in the body. Medications like aspirin, ibuprofen, cancer drugs, cholesterol lowering drugs and antibiotics can also reduce folic acid. Most people should get 400 mg of folic acid each day. Pregnant women need 600 mg every day to help prevent birth defects.
According to the Massachusetts Institute of Technology, retinol and beta-carotene are both forms of vitamin A. They are anti-oxidants that help prevent damage to skin and protect it from free-radicals. The recommended dietary allowance for vitamin A is 900 mg for men and 700 mg for women.
Vitamin C is a water soluble vitamin that maintains the moisture in healthy skin. Since it passes from the body with water, it is important to replenish vitamin C daily. Men should get 90 mg every day while women should get 75 mg. Women taking birth control pills and people on a regular aspirin regiment should take more since those medications deplete vitamin C in the body.
Vitamin H is important to healthy skin because it helps the body break down fats and proteins. Vitamin H is also known as biotin. It is a common ingredient in makeup and other cosmetics. Most multi-vitamin supplements contain adequate amounts of biotin. The University of Maryland recommends that adults take 30 mcg of biotin every day.
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