Vitamin E and Retinol
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Our skin is continuously exposed to UV rays, dirt, and environmental pollutants. Excessive use of cosmetic products is also damaging our skin. Another factor that deteriorates the health of our skin is aging. In short, our skin is very vulnerable to damage. Therefore, it needs extensive care.
A healthy diet and lifestyle are essential components of a skincare regime. But sometimes you also need additional supplements like vitamin E and retinol to provide extra care for your vulnerable skin.
Below is a detailed description of how vitamin E and retinol make your skin healthier and protect it from the harms of the environment and aging.
VITAMIN E AND SKIN
Vitamin E is a potent antioxidant and anti-inflammatory agent. Not only it is good for your skin but is also beneficial for your immune system.
The antioxidant properties of vitamin E protect your skin from free radical damage caused by UV rays and environmental pollutants. It can also prevent premature aging. Vitamin E fights inflammation and reduces swelling too.
Your body doesn’t have the ability to produce vitamin E on its own. It needs to be consumed through diet. Some important food sources of vitamin E are:
- Sunflower seeds
- Wheat germ oil
- Peanut butter
SKINCARE BENEFITS OF VITAMIN E
Vitamin E can do wonders for your skin. It can prevent aging, fight acne, reduce inflammation, and may even improve symptoms of eczema. Let’s take a detailed look at how vitamin E works for different skincare concerns.
PREVENTS AGING AND THE APPEARANCE OF WRINKLES
Vitamin E fights off oxidative stress and may prevent premature aging. It also improves circulation of blood to your skin. Both these effects can delay the appearance of wrinkles and make your skin look tighter and firmer.
Increased levels of melanin lead to hyperpigmentation. It may be caused by hormonal disturbances, excessive sun exposure, and inflammatory conditions of the skin. The use of vitamin E can directly affect these dark patches and can also fight off inflammation which is one of the causes of hyperpigmentation.
TREATS ACNE SCARS
Vitamin E improves blood circulation and may also have a positive effect on wound healing. These two properties of vitamin E together can reduce acne scars.
An allergy, injury, or infection can trigger an immune response that may cause your skin to be inflamed. Inflammation of the skin is often painful and can cause skin discoloration and swelling. The anti-inflammatory properties of vitamin E can protect your skin from the effects of inflammation.
PROTECT AGAINST DAMAGE FROM UV RAYS
Harmful UV rays from the sun can induce free radical damage in your skin. Vitamin E is an antioxidant and has the potential to fight free radical damage. In this way, it protects your skin from damage caused by UV rays. Although vitamin E may protect your skin from UV-related damage, it is always advised to never rely on vitamin E alone and use a good sunscreen whenever sun exposure is expected.
Apart from the above-mentioned benefits vitamin E can also moisturize your skin, aids in wound healing, and repairs cell membranes.
RECOMMENDED DOSAGE FOR VITAMIN E
The recommended dietary allowance (RDA) for vitamin E is 15mg for adults and pregnant women and 19mg for lactating females.
Vitamin is safe to consume within the recommended limits but higher doses can cause the following side effects:
Vitamin E is good for your skin and overall health but the following are a few circumstances in which vitamin E supplements should be avoided:
- Bleeding disorders
- Congenital visual impairments
RETINOL AND SKIN
Retinol belongs to a group of vitamin A derivatives that are collectively known as retinoids. Apart from your skin, it is also important for your vision, immune system, and reproduction.
Retinol is biologically inactive and needs to be converted to retinoic acid before it can perform its functions.
It works by stimulating the cells present in the outermost layer of skin to increase turnover and generate new cells at a faster rate. It also increases the production of hyaluronic acid and collagen both of which are essential for healthy skin.
Common foods that are rich in retinol include:
- Beef liver
- Cod liver oil
Vitamin A is a fat-soluble vitamin. If you have any disease that might affect fat absorption then you should consume water-soluble forms of vitamin A known as carotenoids.
Conditions that impair fat absorption and can lead to decreased uptake of vitamin A include celiac disease, liver cirrhosis, pancreatic diseases, short gut syndrome, and jaundice.
SKINCARE BENEFITS OF RETINOL
Retinol is mainly known for its ability to effectively manage acne but it can also reduce signs of aging and brighten up the skin. Below is a detailed description of the different skincare benefits provided by retinol.
EVEN SKIN TONE
Our skin can become dull due to sun exposure, environmental pollutants, and stress. Pregnancy can also make your skin look dull. Retinol increases cell turnover and works as an exfoliant. It may also slow down melanin production. Together these effects give you an even-toned skin and make your skin look brighter and healthier.
Acne appears when dead cells and oil are collected inside the hair follicles present on your face. Retinol decreases oil production, sheds dead cells, and unclogs pores. This way it doesn’t only reduce the visibility of acne and acne scars but also prevents future breakouts.
When you grow older your skin is subjected to age-related changes. It can also be affected by premature aging. This phenomenon is known as photo aging in which excessive exposure to sunlight can induce aging-like effects. Retinol can prevent can work on both these kinds. It fights damage induced by the sunlight and increases collagen production to combat natural signs of aging. When used appropriately retinol will reduce the appearance of dark spots, wrinkles, and fine lines giving your skin a more youthful look.
Retinol increases the cell turnover and decreases oil production so that it can keep the pores of the skin unclogged. When you have clean and clear pores then it also makes your skin look clear and prevents further breakouts.
INCREASED COLLAGEN PRODUCTION
Collagen production decreases with age. As a result, your skin begins to lose its firmness. Retinol stimulates collagen synthesis and increases its level within the layers of the skin. This will make your skin firm and reduce the appearance of visible fine lines and wrinkles.
INCREASED CELL TURNOVER
Skin cells die rapidly in response to stress, pollution, and UV rays. When these dead cells are accumulated, they make your skin look dull. Retinol sheds these dead cells and makes way for healthy new cells. As a result, your skin will not only look bright but will also be able to fight hyperpigmentation.
RECOMMENDED DOSAGE FOR RETINOL
The recommended dietary allowance for retinol or vitamin A is different for males and females. Men are advised to consume at least 900mcg per day while for women that value is 700mcg daily. The recommended amount of vitamin A consumption for pregnant women is 770mcg and this amount increases to 1300mcg per day when the women start to breastfeed the child.
The long-term effects of excessive use of vitamin A or retinol are:
- Nausea and vomiting
- Decreased appetite
- Dry and itchy skin
- Visual disturbances
- Bone and joints pain
Although retinol is safe to use under normal circumstances but if you have any kind of liver disease then it can make things worse. Hence, it is recommended not to take vitamin A or retinol supplements when suffering from liver disease.
Skin is one of the most sensitive organs of your body. It is easily damaged when exposed to sunlight and pollutants. Cosmetic products are also harmful to your skin. While you can avoid these factors but what you cannot avoid is the wrath of aging. Therefore, you need to take extra care of your skin so that you can protect it from the effects of harmful substances and also delay the signs of aging.
Vitamin E and retinol are super ingredients that can level up your skincare regime. They protect your skin against damage from the UV rays and provide you with anti-aging benefits. They brighten your skin and make it look even-toned. They also help your skin combat acne, dark spots, and hyperpigmentation and reduce fine lines and wrinkles.
It is recommended that you speak to your healthcare provider before starting vitamin E or retinol supplements especially if you are pregnant, breastfeeding, or taking medications for any underlying health conditions.
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