What are vitamins?

Vitamins are substances that are necessary for our survival but we can’t make them at all or in sufficient quantities in the body, so we need to get them from the diet.

Many vitamins are important for glowing skin!

Vitamins can be water soluble or fat soluble.

Water soluble vitamins

These are excreted from the body in the urin so we need to get them from det diet regularly.

B-vitamins (B1 – thamine, B2 – riboflavin, B3 – niacin, B5 – pantothenic acid, B6 – pyridoxine, B7 – biotin, B9 – folate (folic acid) and B12 – cobalamin)
Vitamin C (ascorbic acid)

Fat soluble vitamins

These can be stored in the body for long.

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Vitamin A – retinol

Vitamin A is a group of substances called retinoids. It is really important for many functions in the body, for example reproduction, vision, cellular division, immunity and much more.

When it comes to collagen and skin health it is needed for stimulating epithelial growth, fibroblasts (cells producing collagen) and collagen production directly. Vitamin A is therefore crucial for wound healing. It is also a strong antioxidant that help protect the skin from damage caused by oxidative stress.

It enhances production of collagen type 1, increases formation of keratinocytes, cells that produce keratin and collagen, as well as degrading MMP enzymes.

Retinoids regulate the growth and differentiation of many cell types within skin, and its deficiency leads to abnormal epithelial keratinization. In wounded tissue, vitamin A stimulates epidermal turnover, increases the rate of re-epithelialization, and restores epithelial structure – in other words, it is crucial for skin formation and healing.

This means that vitamin A is important for producing the proteins keratin, elastin and collagen as well as reducing the breakdown of collagen.

Vitamin A – sources

Food sources of vitamin A in the form of retinol is liver, butter, cheese.

It is also obtained as pro-vitamin A carotenoids from orange, yellow and green vegetables and fruits.

Beta-caroten is the most common and most useful from of provitamin A for humans. However, people who rely on retinol from vegetable sources of beta-carotene (for example people who follow a vegan diet) may still not get enough retinol. This is because the conversion of beta-carotine to the active form retinol is not 100% and varies from person to person.

Beta-carotene is found in orange and yellow vegetables and fruits, such as carrots, pumpkins, yellow and orange peppers.

Beta-carotene is an important phytonutrient that has other beneficial effects for skin health.

Vitamin C – Ascorbic acid

Vitamin C i needed for hydroxylation of proline, so crucial for collagen synthesis. Scurvy is known as a vitamin C deficiency, which is actually a deficiency of collagen due to a lack of vitamin C in the body for collagen syntheis. A lack of vitamin C leads to a lack of collagen synthesis and this can cause symtoms of collagen defiency and the inability of the body to form connective tissue. That means that it affects joints, bones, tendons and other tissues that is made up by collagen.

Symtoms of scurvy are weakness, swelling, hair loss, bleeding gums and can even lead to death in severe cases. The body is literally falling apart as collagen is broken down (the normal recycling process) but not renewed.

Vitamin C i also involved in activation of genes that code for collagen synthesis.

Vitamin C – sources

Fresh fruits, vegetables and berries:

Black currants, peppers, parsley, kale, broccoli, lemons, strawberries, kiwis etc.

Vitamin C and meat

Many people ask how people on the carnivore diet (only eating meat and animal foods) don’t get scury, even though they don’t eat any (or very little) berries, vegetables and fruits. Meat does actually contain a relatively small amount of vitamin C. It also contains hydroxyproline that is needed for collagen synthesis. So when eating meat, you get hydroxyproline from your diet, so vitamin C is not needed for the hydroxylation of proline.

Also, vitamin C (ascorbic acid) and glucose (a carbohydrate) compete in the body for uptake. When you follow a carnivore diet or a very low carboydrate diet, you need less vitamin C because there is very little glucose to compete with collagen for uptake.

Studies on vitamin C and collagen

Studies on vitamin C enriched collagen show that it increases the formation of collagen in the body. It also shows increased healing rate and reduced oxidative stress.

Vitamin B2 – Riboflavin

Vitamin B2 i a water soluble vitamin that is yellowish in color.

If you’ve ever experienced yellow pee after taking a multivitamin supplement, it’s because the supplement contains riboflavin.

It is used as a colorant in food and has the E number E101.

Riboflavin is destroyed by light and this is why milk can taste a bit strange if it is left out in the sun.

The function of riboflavin

Vitamin B2 is important for energy production inside the cells.

It is also needed for wound healing and is important for maintaining healthy mucous membranes.

Vitamin B2 is important for proper functioning of the immune system, healthy skin, and hair.

Vitamin B2 is needed as a cofactor in the formation of the antioxidant glutathione so it’s therefore important for the body’s protection against free radicals and oxidative stress as well as the detoxification processes.

Riboflavin is necessary to maintain an adequate collagen level. A deficiency of riboflavin along with a lack of vitamin B6 can result in reduced collagen formation, according to a study on mice.

Riboflavin is important for eye health and the use of iron in the body.

Vitamin B2 is used as a cofactor for many enzymes and a deficiency can therefore affect a lot of processes and lead to health problems.

Vitamin B2 – sources

Riboflavin is found in both vegetable and animal foods, but primarily in animal foods.

Offal, cheese, milk, meat and fish are rich in vitamin B2.

It is also found in dry yeast, broccoli, almonds and eggs.

Vitamin B2 deficiency

A lack of riboflavin can cause symptoms such as mouth ulcers and a form of anemia caused by iron deficiency (because riboflavin is important for the metabolism of iron in the body).

It can also lead to the tongue becoming red and painful and cause a form of skin changes with flaky skin called seborrheic dermatitis.

Vitamin B3 – Niacin

Vitamin B3 is a water soluble vitamin.

Function of niacin

Vitamin B3 needed for energy production within cells and for normal skin health.

Niacin works in the body as a cofactor for than 400 enzymes.

It is needed for the repair of DNA such as the SIRTUIN-genes. A form of niacin, NMN, is used as a supplement to slow down the aging process.

Vitamin B3 also has antioxidant effects.

Vitamin B3 – deficiency

Deficiency of vitamin B3 can lead to pellagra, also called the 4 d’s: dermatitis, diarrhea, depression and death (at worst!).

Vitamin B3 – sources

Vitamin B3 is found in many different foods. Meat and chicken (especially liver and heart), fish, fruit (especially bananas), vegetables, nuts and seeds are examples of foods that contain niacin.

Niacin is also formed in the body from the amino acid tryptophan, which is found in protein-rich foods. 60 mg of tryptophan is needed to produce 1 mg of niacin.

Vitamin B5 – Pantothenic acid

Vitamin B5 is another water soluble vitamin that is needed for energy production within cells.

It has been shown to regulate epidermal barrier function and keratinocytes.

Vitamin B5 has been shown to help with acne. One study on adults showed that 2,2 grams for 12 weeks reduced acne. The treatment was well tolerated and safe, according to the researches. The mechanism by which this occurs may be due to antibacterial and skin softening activity of pantothenic acid.

It has also been proposed that pantothenic acid may have an antioxidant effect that reduces low-grade inflammation.

High dose of pantothenic acid supplementation of 500mg is sometimes used for histamine intolerance.

Vitamin B5 – sources

Pantothenic acid is found in almost all plant and animal foods to some degree, because the vitamin is found in all living cells. The best sources are beef, chicken, organ meats, avocados, chicken, mushrooms, eggs, seeds and fish.

Is it possible to get too much vitamin B5?

Because a toxic level has not been observed from high intakes. However, high dose of vitamin B5 supplementation can result in some side effects in some people. Speak to your physician if you consider supplementing a high dose.

Biotin (vitamin B7)

Biotin is another water soluble vitamin that belongs to the group of B-vitamins.

Biotin – functions

It’s needed for the normal growth and development of skin, hair, nerves and bone marrow.

Biotin is also needed for normal metabolism of fatty acids.

Biotin works together with vitamin B5 and they are needed together.

Biotin is often used in hair/nail/skin supplements. However there’s only weak scientific evidence that it improves skin health.

Biotin sources

Foods that contain biotin are egg yolks, salmon, sardines, avocados, raspberries, milk, cauliflower, beans and nuts.

A high intake of raw egg white can lead to biotin deficiency as it contains avidin, a protein that binds to biotin and prevents absorption.

Biotin – deficiency

Symptoms of biotin deficiency are flaky red rashes around the eyes, nose and mouth.

Alcoholism can increase the risk of biotin deficiency as it blocks the absorption of biotin.

There is no established upper limit or toxic level for biotin.

Vitamin C – Ascorbic acid

Vitamin C is a water-soluble vitamin that has many important functions when it comes to skin health.

It is a strong antioxidant that protects the skin from damage caused by free radicals and oxidative stress.

Vitamin C i important for wound healing and regeneration of the skin. It strengthens the skin’s blood vessels and contributes to improved circulation.

Vitamin C is necessary for the formation of collagen as it is needed for an important process called hydroxylation of proline, so therefore crucial for collagen synthesis. Vitamin C i also involved in activation of genes that code for collagen synthesis. How cool is that!?

One study showed a link between vitamin C intake and skin appearance.

Vitamin C – deficiency

Scurvy is known as a vitamin C deficiency, which is actually a deficiency of collagen due to a lack of vitamin C in the body for collagen synthesis. A lack of vitamin C leads to a lack of collagen synthesis and this can cause symtoms of collagen defiency and the inability of the body to form connective tissue. That means that it affects joints, bones, tendons and other tissues that is made up by collagen.

Vitamin C and smoking

Smoking cigarettes leads to an increased production of free radicals. Smokers use up vitamin C that they have in the body to reduce damage by free radicals. This means that less vitamin C is available for collagen synthesis. Moreover, smoking reduces the absorption of vitamin C which leads to even less vitamin C for the formation of collagen and increased sagging of the skin as well as the appearance of wrinkles!

Studies on vitamin C enriched collagen show that it increases the formation of collagen in the body.

Vitamin C – sources

Fresh fruits, vegetables and berries:

Black currants, peppers, parsley, kale, broccoli, lemons, strawberries, kiwis etc.

There is a small amount of vitamin C in meat.

Vitamin C and meat

Vitamin D – cholecalciferol

Vitamin D is a fat-soluble hormone-like substance formed in the skin when the skin is exposed to the sun’s UV radiation, and paradoxically, the sun is our most important source of vitamin D.

It is converted in various steps in the liver and kidneys into active vitamin D.

Vitamin D and the skin

Vitamin D is needed for the development of skin cells (eg differentiation and growth of keratinocytes) and has anti-inflammatory effects as it regulates the immune system.

Vitamin D is effective for various inflammatory skin problems due to it’s inflammation regulating properties.

Vitamin D has also been found to inhibit MMP enzymes in cartilage tissue.

Vitamin D – sources

In addition to the sun, we get vitamin D from fatty animal foods such as butter, fatty fish, egg yolks and also from supplements.

During the winter months, we get limited levels of vitamin D from the sun due to the low angle towards earth. Especially in the north the sun does not reach us at the angle needed for us to form vitamin D in the skin.

Vitamin E

Vitamin E is a group of 8 fat-soluble substances with strong antioxidant properties.

Tocopherols (alpha-, beta-gamma- and delta) and tocotrienols (alpha-, beta-gamma- and delta).

Vitamin E and the skin

Vitamin E prevents the oxidation of fatty acids and protects the cell membranes in the skin.

Vitamin A and E work together with Coenzyme Q10 to protect the skin from damage caused by UV rays.

Vitamin E – sources

Nuts, seeds, avocados and vegetable oils, such as extra virgin olive oil, are good sources of vitamin E.

Supplements often contain vitamin E in the form alpha-tocopherol. The 8 different forms occur together in nature and they cooperate with each other. It is not optimal to ingest only one of them in isolation. It is therefore important to make sure to choose a variety that contains all 8 forms or to increase the intake of foods that contain vitamin E instead.