THE BENEFITS & BEST USES OF VITAMIN D FOR SKIN

What Is Vitamin D?

Vitamin D is a fat-soluble hormone in a family of compounds, with D2 and D3 being the two main forms. While vitamin D2 is normally consumed through one's diet, the body's absorption of vitamin D3 is triggered by exposure to sunlight.(1) There are many ways to increase your vitamin D intake, including topical creams, dietary supplements and foods such as cod liver oil, sockeye salmon or vitamin D-fortified milk.(2)

Vitamin D for Skin

Thanks to its contribution to skin cell growth, repair and metabolism, vitamin D has been shown to play an important role in keeping skin clear and healthy.

What Are the Benefits of Vitamin D for Your Skin?

There are many advantages to using this laudable vitamin for your skin.

• Because vitamin D can calm inflammation, dermatologists have looked to it to treat psoriasis, eczema and vitiligo, most commonly with a topical cream.(3)
• Some epidemiological studies suggest that because vitamin D is a steroid, it might have a protective effect against cancer risk and cancer-associated mortality.(4)
• A buildup of dead cells on your skin's surface can clog pores and lead to dry, flaky skin. Vitamin D enhances cell turnover and proliferation, preventing dryness while keeping skin looking fresh and young.(5)
• Antioxidants, including vitamin D, fight free radicals to decrease environmental damage. By protecting skin from UV rays and pollution, vitamin D maintains overall skin health, strengthens skin's elasticity and provides anti-aging benefits.

How Does Vitamin D Deficiency Impact Your Skin?

A simple blood test at your doctor's office can determine your vitamin D level. If you have a low amount of vitamin D, you're not getting all the skin-related benefits that come with this anti-inflammatory ingredient—like help in treating acne, rosacea, eczema, dry skin and psoriasis. A deficiency in vitamin D is also associated with poor immune function and a weakened skin barrier, which can increase the risk of a skin infection.(6)

It's important to be careful if you're getting your vitamin D solely through sunlight, as too much sun exposure can cause skin cancer (always use an SPF of at least 30 to protect yourself). Remember that supplements and vitamin D-fortified foods can provide the same benefits.(7)

Are There Side Effects of Vitamin D for Your Skin?

There is too much of a good thing when it comes to vitamin D. While a deficiency has been shown to be related to acne(8), an excess could clog your pores and worsen pimples. You should also exercise caution when consuming vitamin D-fortified foods and supplements. Too much vitamin D can cause a toxic buildup of calcium in your blood, resulting in nausea, vomiting, weakness and frequent urination. It can also lead to kidney issues and the formation of calcium stones.(9)

Who Should Use Vitamin D for Their Skin?

Anyone who is vitamin D deficient should consider using vitamin D to treat skin issues. There are numerous underlying factors that can cause a deficiency, including:(10)

• Darker skin color, because it's harder for dark skin tones to absorb vitamin D from sunlight.
• Age, because the ability to make vitamin D decreases as we get older.
• Lack of mobility, which makes it more difficult to get outside in the sun.
• Obesity, because fat cells don't release vitamin D.
• Medical conditions such as cystic fibrosis, Crohn's disease, celiac disease, kidney disease and liver disease.

How to Use Vitamin D on Your Skin

• If you want to take advantage of vitamin D's anti-aging benefits, consider using a topical cream simultaneously with retinoids or other antioxidants. You'll get the maximum benefits from each product.
• Supplements are an ideal way to get vitamin D without spending too much time in the sun. Make sure you're taking the proper dosage for your age. The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years old.(11)
• To treat acne, an oral supplement or foods fortified with vitamin D are excellent options. If you choose to add a topical treatment to your skin care routine, make sure it's not too oily.
• If you're vitamin D deficient, speak to your doctor about whether a topical or oral treatment is best for you, and how often you should use it.

Vitamin D plays an important role in our skin's health, and the benefits it can offer—from firmer skin to a clear complexion—abound.