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Good skin care can do a lot for its healthy and pleasant appearance. However, this applies not only to the external application of various cosmetics and creams, but also to its proper nutrition from the inside.
Improper diet leads to a deficiency of certain vitamins, which will necessarily manifest on your skin as well. In this article we will reveal how the deficiency of 9 different vitamins manifests on the skin.
1. Dry skin – vitamin A deficiency
Vitamin A is a fat-soluble vitamin that is involved in the formation of new skin cells. It also plays a role in teeth, bones, mucous membranes and soft tissues.
If you do not have enough of this vitamin, it will manifest as dry, scaly skin and dry or cracked lips.
The recommended daily dose of vitamin A is 0.9 mg for men and 0.7 mg for women.
2. Skin rashes – vitamin B2 deficiency
Vitamin B2, or riboflavin, is involved in converting food into energy. It also keeps your skin and eyes in good condition.
Its deficiency causes redness of the skin, cracking at the corners of the mouth and tongue, and also skin rashes. You may also notice inflamed eyes, redness of the cornea, or hair loss.
The recommended daily dose of vitamin B2 is 1.3 mg for men and 1.1 mg for women.
3. Eczema – vitamin B3 deficiency
Vitamin B3, or niacin, is used by the body to convert fats, proteins and carbohydrates into energy. It also keeps the skin healthy and supports digestion and the nervous system.
Its deficiency causes dermatitis (eczema), but also dementia and diarrhea. On the skin it appears as pain, redness, itching and eczema. It sometimes causes swelling of the tongue. In the disease pellagra, it can even be fatal.
The recommended daily dose of vitamin B3 is 16 mg for men and 14 mg for women.
4. Skin sores – vitamin B6 deficiency
Vitamin B6 is another important vitamin for the skin. When it is lacking, irritation, itching, drying and sores appear on the skin, especially in the corners of the mouth.
It can also cause glossitis of the tongue, where the tongue loses its rough texture and becomes smooth and inflamed.
The recommended daily dose of vitamin B6 is 1.3 mg for adults up to 50 years and 1.6 mg for adults over 50 years.
5. Dermatitis, pale skin – vitamin B7 deficiency
Vitamin B7, or biotin, plays a role in energy metabolism, glycogen synthesis, fat synthesis and amino acid metabolism.
Its deficiency is rare because it is abundant in the diet. It rather occurs with certain habits, for example when consuming raw egg whites, which contain a protein that inhibits the absorption of biotin in the intestines.
Symptoms of its deficiency include pale skin, dermatitis, dry skin, hair loss, nausea, loss of appetite, weakness and muscle pain.
The recommended daily dose of vitamin B7 is 30 mcg for an adult.
6. Yellow skin and vitiligo – vitamin B12 deficiency
Vitamin B12 is mainly important for blood formation and the nerves, and it is also involved in DNA synthesis.
Its deficiency causes fatigue, worsening vision, loss of appetite and shortness of breath. Anemia also develops.
On the skin it manifests as vitiligo. This is a disorder in which light patches without pigmentation begin to appear on the skin. In that case, you need to increase the intake of vitamin B12 and also folic acid (vitamin B9).
It also appears as yellowing of the skin, a yellow tongue and even yellowing of the whites of the eyes.
The recommended daily dose of vitamin B12 for an adult is 2.4 mcg.
7. Scurvy, dry and rough skin – vitamin C deficiency
Vitamin C is important for a large number of bodily functions. It plays a key role in collagen synthesis, the protein that gives structure and shape to your skin.
A sufficient level of vitamin C in the blood protects the skin from sunlight. Its deficiency causes dry and rough skin.
Deficiency can even lead to scurvy, when the body cannot replace collagen. Scurvy is characterized by red spots on the skin, pain and swelling of muscles and joints, or bleeding gums.
The recommended (minimum) daily dose of vitamin C is 90 mg for men and 75 mg for women.
8. Psoriasis – vitamin D deficiency
Your skin produces vitamin D when it is exposed to sunlight.
However, excessive exposure to the sun’s rays can increase the risk of skin cancer. It is therefore necessary to find a reasonable balance.
Vitamin D deficiency most often manifests on the skin as the development or worsening of psoriasis symptoms.
The recommended daily dose of vitamin D for an adult is about 1000 IU.
9. Premature skin aging – vitamin E deficiency
Vitamin E is an important antioxidant that removes free radicals from the body. These are formed when the body converts food into energy and also during cellular metabolism.
The amount of free radicals is increased by environmental pollution, smoking or even excessive sun exposure. Vitamin E protects the skin from damage by free radicals.
In case of its deficiency, the skin ages prematurely and wrinkles form to a greater extent.
The recommended daily dose of vitamin E for an adult is 15 mg.
Conclusion
Do you want to know how to easily replenish the individual missing vitamins through diet, without the need to take supplements?
