Vitamins and supplements for the skin: Vitamins E, C, A, Coenzyme Q10

Aging and the sun are the causes of skin damage. Nowadays, everyone tends to use antioxidants to protect the skin on a more regular basis. These antioxidants help protect the skin from harmful external aggressors. In particular, antioxidants and vitamins such as vitamins E, C, A and Coenzyme Q10 can help improve the health and quality of the skin.

Vitamin A is also known as retinol. It is an important substance in cell growth and is often used as a topical antioxidant therapy. Oral or topical retinol is often indicated for the treatment of acne.
When the body is deficient in vitamin A, it will easily make the skin dry and flaky. Vitamin A helps to repel dead cells and avoid the recurrence of acne, reduce oil on the skin, reduce inflammation or redness of the skin.
Although there are many types of vitamin A supplements available in the market, it is still more beneficial to supplement with natural foods. Vitamin A is abundant in most everyday foods such as carrots, potatoes, spinach, and pumpkin.
Nutritionists recommend 700 mcg/day for women 14 years of age and older (2310 IU/day) and 900 mcg/day for men (3000 IU/day). It should be noted that too much vitamin A should not be used because it can cause side effects such as hair loss, jaundice or nausea. Another alternative to vitamin A, beta carotene, is also growing in popularity. This active ingredient is a precursor to vitamin A that has few side effects and is not harmful at high doses.

Coenzyme Q10 abbreviated as CoQ10 acts as an antioxidant to protect cells from damage. CoQ10 plays an important role not only in helping to protect cells from damage but also in cell metabolism. In the skin, CoQ10 has the effect of protecting skin cells from oxidizing agents, enhancing cell metabolism to enhance the quality of the skin.

Most people have enough CoQ10 needed by the body. Some evidence suggests that supplementing with CoQ10 supplements may be beneficial. Research has shown that premature aging and some medical conditions are associated with decreased CoQ10 levels, but a clear effect has not been observed when supplementing with CoQ10.
Natural CoQ10 has a lower content than functional foods. Food sources high in CoQ10 include: cold water fish such as tuna, salmon, mackerel, in vegetable oils and meats.
The optimal dosage of CoQ10 has not been clearly established. Many studies used doses of CoQ10 between 50mg and 1200mg in adults. The commonly used dosage is from 100mg to 200mg, but it is important to consult a nutritionist or doctor.

Ascorbic Acid is an antioxidant that helps with tissue growth and repair. Vitamin C has the effect of rejuvenating the skin and helping to brighten the skin. In addition, vitamin C also helps to regenerate the skin and promote the production of new cells, minimizing the destruction of skin cells and helping to heal wounds. In addition, vitamin C also has the ability to minimize the aging process by increasing collagen synthesis in the skin, contributing to the process of creating new skin cells, wound healing to reduce wrinkles in the skin.
In everyday foods, there are many natural forms of vitamin C, especially red, orange or yellow fruits. Green vegetables such as broccoli, cauliflower, and spinach also contain a large amount of vitamin C. On the market, vitamin C supplements also have many different types depending on the purpose of use.
Experts recommend a daily dose of vitamin C at 90 mg for men and 75 mg for women. Do not use more than 1800mg/day in 14-18 year olds and more than 2000mg/day in adults. Patients with vitamin C deficiency need to add 100-250 mg in 1-2 weeks and need a doctor's prescription.

Vitamin E helps the body regulate retinol levels, which is essential for healthy skin. The main function of vitamin E is to protect against harmful rays from the sun. Vitamin E has the ability to absorb ultraviolet (UV) rays to help prevent dark spots on the skin and remove wrinkles.
Normally, our body will produce vitamin E through the sebaceous glands. When in balance, the right amount of sebum helps the skin retain moisture and prevents dryness. In some patients with dry skin, vitamin E can help increase moisture through its ability to increase sebum production in the skin. Besides, Vitamin E also helps reduce skin redness in cases of inflamed skin.
Some foods that can help supplement vitamin E come from plants such as soybeans, olive oil, wheat germ, shell nuts like almonds, peanuts and dark green vegetables like cabbage spinach, broccoli...

In patients with vitamin E deficiency, a daily supplement of 60-75 IU RRR-alpha tocopherol (natural vitamin E) can be used. Vitamin E can be combined with vitamin C and topically applied melatonin to help protect the skin from the sun.
In summary, antioxidants and vitamins such as A, C, E, Coenzyme Q10 have all been shown to be beneficial in protecting the skin against aging and damage from external aggressors. These substances can all be obtained from supplements or from natural food sources. People should consult a doctor before planning a vitamin supplement to have a healthier skin.
To protect your overall health as well as understand what your body is doing with excess or lack of nutrients, you should check your general health regularly to make adjustments in your diet accordingly.

Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy, including:
Health checkup package Diamond Health Checkup Package Vip General Health Checkup Package Special General Health Checkup Package Comprehensive General Health Checkup Package Standard General Health Checkup Package Patient's examination results will be returned to your home. After receiving the results of the general health examination, if you detect diseases that require intensive examination and treatment, you can use services from other specialties at the Hospital with quality treatment and services. outstanding customer service.

Reference source: webmd.com