According to a study, vitamin A:
- Reduces fine lines and wrinkles.
- Boosts collagen production, which increases the elasticity of your skin.
- Improves skin appearance.
- Reduces damage caused by free radicals (1).
- Prevents acne.
A study found that people with low levels of vitamin A or retinol had severe acne and other skin conditions, such as atopic dermatitis (2).
Best Sources of Vitamin A
If you want to increase your vitamin A intake, consume foods like:
- Sweet potato
- Butternut squash
- Spinach
- Egg yolks
- Carrots
- Seafood
- Bell peppers
- Cod liver oil
- Whole milk
- Tomatoes
You can also take vitamin A supplements that are readily available in pharmacies. However, it is not wise to take any supplements without consulting the doctor.
For Topical Application
Retin A, Tretinoin, Retinol, Renova, Retinaldehyde – these are all types of vitamin A found in skin creams.
While retinol is readily available as an over-the-counter medication, you will need a doctor’s prescription to get retinoids. This is because retinoids are stronger and do not suit every skin type. Retinol and the other forms are a bit milder and are generally irritation-free.
If you are applying retinol or similar types of vitamin A, remember that its efficacy decreases in sunlight. Hence, it is better to apply it during the night. Also, if you are using it for the first time, don’t apply it every day. Use it every other day, unless advised otherwise by the dermatologist.
2. Vitamin B3: To Treat Sun Damage And Pigmentation
While exposure to the sun rays gives you your daily dose of vitamin D, overexposure can cause significant damage to your skin. Long-term exposure to UVA and UVB rays can cause pigmentation, fine lines, and dark spots. Vitamin B3 (also called niacinamide or nicotinamide) can safeguard your skin from the damaging effects of sun rays.
How Does It Help?
As per research:
- Oral Vitamin B3 (also known as niacinamide or nicotinamide) protects your skin from sun damage and may also prevent nonmelanoma skin cancer in patients who are at high risk (3).
- It reduces hyperpigmentation (which is caused by sun exposure) by preventing the transfer of melanosomes (sites for synthesis and storage of melanin) from melanocytes (melanin-forming cells) to keratinocytes (skin cells) (4).
- It minimizes the aging process of your skin by working on fine lines and dark spots caused due to excessive UV exposure.
- It also improves your skin texture and elasticity.
Best Sources of Vitamin B3
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