Among the most important new dermatological discoveries is the power of vitamins to counteract the effects of sun exposure and photoaging.

The following vitamins and supplements have been shown to help improve skin health:

• Vitamin A Vitamin A is necessary for the maintenance and repair of skin tissues. If your vitamin A levels drop even slightly below normal, you’ll likely see some skin-related symptoms, including a dry, flaky complexion. Fruits and vegetables are loaded with vitamin A. You can also get the vitamin through a good multivitamin. Topical vitamin A can also make a significant difference to your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and some relief from psoriasis, all thanks to the use of creams that contain this nutrient.
• Vitamin B complex. When it comes to skin, the most important B vitamin is biotin, a nutrient that forms the foundation of skin, nail, and hair cells. Without proper amounts, you can end up with dermatitis (an itchy, scaly skin reaction). Even a mild deficiency causes symptoms. Biotin is found in many foods, including bananas, eggs, oats, and rice, plus your body also makes some biotin itself. Recently, increased attention is being paid to topical preparations containing B vitamins to help hydrate skin cells and increase overall tone. Niacin, a specific B vitamin, has anti-inflammatory properties to soothe dry, irritated skin. It can also help the skin to retain moisture.
• Vitamins C and E. Vitamin C and E help reduce damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals decrease collagen and elastin, the fibers that support the skin’s structure, leading to wrinkles and other signs of aging. In research presented at the 2002 annual meeting of the American Academy of Dermatology, Duke University investigator Sheldon Pinnell and his colleagues demonstrated that “measurable photoprotection can be obtained from topical vitamins C and E.” Supplementation with natural vitamin E at 400 mg per day has been observed to reduce photodamage, wrinkles, and improve skin texture.” This research has been supported by a more recent study. The Journal of Investigative Dermatology reported in February from 2005 that people taking long-term vitamins C and E reduced their sunburns from exposure to UVB radiation.In addition, the researchers observed a reduction in factors related to DNA damage within skin cells , which led them to conclude that antioxidant vitamins help protect against DNA damage.According to the American Academy of Dermatology, when these two vitamins are combined in a lotion, they can be highly protective against sun damage.To make sure that Include plenty of vitamin C in your diet, eat citrus fruits, and vegetables rich in vitamin C, such as bell peppers, broccoli, cauliflower, and leafy greens.These foods can replace the loss of the vitamin through the skin. You can find vitamin E in vegetable oils, nuts, seeds, olives, spinach, and asparagus. But it’s hard to get much out of food; many people take a supplement. (Note, however, that some recent research warns that large doses of vitamin E can be harmful. Stick to 400 International Units per day or less to be safe.) Used in cream, lotion, or serum form, vitamin E can soothe dry, rough skin, according to the American Academy of Dermatology.
• vitamin k Studies presented to the American Academy of Dermatology in 2003 showed that topical vitamin K works well to reduce dark circles and bruises. When combined with vitamin A in a cream, vitamin K can improve dark circles. In a study published in the Journal of Cosmetic Dermatology, doctors at the Nippon Medical School in Tokyo found that topical application of a gel containing a derivative of vitamin K, as well as vitamins A, C, and E, was effective for reduce darkness. circles under the eyes while diminishing wrinkles.
• Alpha lipoic acid. A powerful antioxidant, hundreds of times more potent than vitamin C or E, alpha lipoic acid can be a super boost for aging skin. What makes it so special, skin experts say, is its ability to penetrate both oil and water, affecting skin cells from both the inside and outside of the body. Most other antioxidants can do one but not both.
• Copper. Copper, along with vitamin C and the mineral zinc, helps to develop elastin, the fibers that support the skin’s structure from below. Food sources of copper include whole grains, legumes, oysters, organ meats, cherries, dark chocolate, fruits, leafy greens, nuts, poultry, prunes, soybeans, tofu, organ meats, shellfish, nuts, legumes.
• AMD. DMAE is a powerful antioxidant that works primarily by turning off its power to damage skin cells. It also helps stabilize the membrane around the outside of each cell so attacks from sun damage and cigarette smoke are reduced. Studies show that DMAE also prevents the formation of lipofuscin, the brown pigment that becomes the basis for age spots. As with alpha-lipoic acid, DMAE is available in supplements and in topical creams.
• Essential Fatty Acids (AGE). Essential fatty acids are crucial for the production of the skin’s natural oil barrier. Without an adequate supply of essential fatty acids, the skin produces a more irritating form of sebum or oil, which can cause problems. Two of the key essential fatty acids are omega-3 and omega-6. Most people get enough omega-6s from cooking oils, poultry, and grains, but they lack omega-3s. Omega 3s are found primarily in cold-water fish, including salmon, sardines, and mackerel, flaxseed, and flax and safflower oils.
• Hyaluronic acid. Research shows that hyaluronic acid may play a role in skin cells, acting as a sort of glue that helps hold them together, keeping skin looking smoother and younger. It also helps hydrate skin cells as it has the ability to hold water, up to 1,000 times its weight, which means more moisture in every skin cell.
• Selenium. Several scientists believe that this mineral plays a key role in preventing skin cancer by fighting free radicals. The antioxidant properties of selenoproteins help prevent cell damage from free radicals.