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Good skin care can do a lot for its healthy and attractive appearance. However, this applies not only to the external application of various cosmetics and creams, but also to its proper nutrition from within.
An improper diet leads to a deficiency of certain vitamins, and this then inevitably shows on your skin. In this article we will tell you how a 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 don’t have enough of this vitamin, it manifests 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, corneal redness 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 maintains healthy skin and supports digestion and the nervous system.
Its deficiency causes dermatitis (eczema), as well as dementia and diarrhea. On the skin it presents with pain, redness, itching and eczema. Sometimes it 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. Sores on the skin – vitamin B6 deficiency
Vitamin B6 is another important vitamin for the skin. Its deficiency causes skin irritation, itching, drying and sores, especially at the corners of the mouth.
It can also cause glossitis of the tongue, when 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 occurs abundantly in the diet. It arises more in certain bad habits, such as consuming raw egg whites, which contain a protein that prevents 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 aches.
The recommended daily dose of vitamin B7 is 30 mcg for an adult.
6. Yellowing of the skin and vitiligo – vitamin B12 deficiency
Vitamin B12 is important mainly for blood formation and nerves; it also participates in DNA synthesis.
Its deficiency causes fatigue, worsening vision, loss of appetite and shortness of breath. It also leads to anemia.
On the skin it manifests as vitiligo. It is a disorder where light patches without pigmentation begin to appear on the skin. Then it is necessary to increase the intake of vitamin B12 and also folic acid (vitamin B9).
It also presents with 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 the synthesis of collagen, the protein that gives structure and shape to your skin.
Adequate levels of vitamin C in the blood protect the skin from sunlight. Its deficiency causes dry and rough skin.
Deficiency can even lead to scurvy, where the body cannot replace collagen. Scurvy is characterized by red spots on the skin, pain and swelling of the 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 sunlight shines on it.
Excessive exposure to sunlight, however, can increase the risk of skin cancer. It is therefore necessary to find a sensible balance.
Vitamin D deficiency most commonly manifests on the skin as the onset or worsening of psoriasis symptoms.
The recommended daily dose of vitamin D for an adult is approximately 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.
