To keep the skin healthy, you need to follow a good skincare routine. This means that you should nourish your skin from the inside out. A poor diet can cause certain vitamin deficiencies which may have a negative effect on your skin.
So, today we have the symptoms of 9 vitamin deficiencies that you should watch out for:
1. Skin Dryness – Vitamin A Deficiency
Vitamin A is a fat-soluble vitamin responsible for the formation and maintenance of healthy skin, teeth, mucous membranes, soft tissue and skeletal tissue. The deficiency of vitamin A can lead to scaly, dry lips and dry skin.
RDA (recommended daily intake): 900 mcg/d for adult men and 700 mcg/d for adult women
- Sources Of Vitamin A
Vitamin A is mostly found in animal sources such as cheese, meat, eggs, liver, cream, cod, kidney, liver, and halibut fish oil. Carotenoids are colored pigments with antioxidants found in vegetables and fruits.
They are responsible for the formation of vitamin A in our body. You should include more spinach, collards, kale, and other leafy green vegetables. Also, consume more apricots, peaches, carrots, sweet potato, and squash
2. Skin Rashes – Vitamin B2 Deficiency
Riboflavin is involved in the production of energy from food and plays a part in keeping your skin and vision healthy.
A deficiency of this vitamin can cause redness and cracks in the corner of your mouth and your tongue as well as a skin rash. You may also experience inflamed eyelids, hair loss, and reddening of your cornea.3
RDA: 1.3 mg for men and 1.1 mg for women4
- Sources Of Vitamin B2 Or Riboflavin
To get your daily intake of vitamin B2, include more milk, leafy green vegetables, cottage cheese, wholegrain cereals, yogurt, egg whites, liver, kidney and meat.
3. Eczema – Vitamin B3 Deficiency
To be able to convert fat, protein and carbohydrates into energy, our body needs niacin. It helps keep our skin healthy and support the nervous and digestive system.
A deficiency of niacin can lead to pellagra, a condition which is characterized by the symptoms of dermatitis (eczema), diarrhea, and dementia.
This condition causes redness, itchiness of the skin, and scaly sores. Also, it can cause your tongue to swell up. If left untreated, this condition can be fatal. So, if you have pellagra, make sure to increase the levels of niacin.
RDA: 16 mg/d for men and 14 mm/d for women5
- Sources Of B3 Or Niacin
B3 is found in fish, eggs, meats, wholegrain cereals, nuts, mushrooms, milk, and poultry.
4. Skin Ulcers – Vitamin B6 Deficiency
Vitamin B6 is extremely important for the optimal health of your skin. Deficiency of this vitamin can lead to rashes that itch, flaking skin on the lips, and ulcers in the corner of the mouth.
Also, you may experience glossitis of the tongue, a condition where the tongue can lose its papillae and become inflamed and smooth.
RDA: 1.3 mg/d for adults aged 19–50 years; 1.7 mg/d for men above 51 years and 1.5 mg/d for women above 51
- Sources Of Vitamin B6
Vitamin B6 is found in fish, eggs, poultry and starchy vegetables like potatoes.
5. Scaly Dermatitis – Vitamin B7 (Biotin) Deficiency
Biotin is involved in the metabolism of energy, fat synthesis, glycogen synthesis and amino acid metabolism. This vitamin is widely found in foods, so it is rare to be deficient in this vitamin.
However, the consumption of raw egg whites which contain a protein that prevents the absorption of biotin can cause a deficiency.
Pale skin, dry skin, scaly dermatitis, hair loss, loss of appetite, muscle pain, weakness, and nausea are the most common symptoms of vitamin B7 deficiency.
RDA: 30 mcg/d for adults10
- Sources Of Vitamin B7
The best sources of biotin include beef liver, peanuts, mushrooms, chicken, and egg yolk.
6. Yellow Skin And Vitiligo – Vitamin B12 Deficiency
Vitamin B12 has the ability to maintain your blood and nerve cells healthy. It takes part in the making of your genetic material or DNA.
A deficiency of this vitamin can lead to symptoms like loss of appetite, vision loss, fatigue, and shortness of breath.
People with vitamin B12 deficiency are more likely to experience pernicious anemia, a condition where the body is not able to absorb B12 from foods and can’t make a sufficient quantity of healthy red blood cells.
This condition is related to vitiligo, a pigmentation disorder which leads to white patches on the skin. It has been shown that a combination of sun exposure and oral supplementation with vitamin B12 and folic acid can effectively treat vitiligo.
Deficiency of vitamin B12 can give a yellow tinge to the skin and white portion of the eye. In the absence of vitamin B12, red blood cells become fragile and break down into bile. This leads to yellowness and paleness.
RDA: 2.4 mcg for adults14
- Sources Of Vitamin B12
Vitamin B12 is mostly found in eggs, milk, cheese, liver, and meat. People with pernicious anemia are recommended to use shots or pills of vitamin B12 to treat their problem. Fortified foods and white button mushrooms are vegan sources of B12.
7. Scurvy – Vitamin C Deficiency
Vitamin C has antioxidant properties and is very important for your skin health. It is included in the synthesis of collagen, the protein responsible for the structure and support to your skin.
It has been scientifically shown that higher amounts of vitamin C can protect you from sun damage. Vitamin C deficiency, on the other hand, can lead to a scaly, dry, and rough skin.
Also, it can lead to scurvy, a condition where the body can’t properly replace collagen. This causes symptoms like pain in the muscles and joints, red dots on the skin, and swelling and bleeding of the gums.
RDA: 90 mg/d for men and 75 mg/d for women18
- Sources Of Vitamin C
Vitamin C is mostly found in oranges, mangoes, grapefruits, and papayas and vegetables like tomatoes, spinach, cauliflower, cabbages, and green and red peppers.
8. Psoriasis – Vitamin D Deficiency
It is well-known that vitamin D deficiency can have a negative effect on your bone health and result in osteoporosis. You should also know that deficiency of this vitamin can contribute to psoriasis as well.
Actually, it has been shown that the topical application of vitamin D preparations on the patches of flaky, irritated skin can improve this skin problem. Including vitamin D into your diet is beneficial as well.
RDA: 15 mcg/d for adults20
- Sources Of Vitamin D
When exposed to sunlight, our skin produces vitamin D. However, the excessive exposure to the sun can cause your skin to age and result in skin cancer.
Saltwater fish, liver, and egg yolks are the best sources of vitamin D. Also, you should include more cereals and milk into your diet.
9. Premature Aging – Vitamin E Deficiency
Vitamin E is an antioxidant that is extremely important when it comes to fighting the free radicals. When we convert food into energy, free radicals are naturally formed in our body.
Some of the factors that expose us to free radicals include air pollution, smoking, and sunlight. This means that vitamin E is of utmost importance for protecting our skin from sun damage which can lead to accelerated aging and wrinkles.
The experts claim that vitamin E alone may not provide enough protection to our skin. So, to increase its effectiveness, you should incorporate vitamin C into your diet as well.
RDA: 15 mg/d for adults22
- Sources Of Vitamin E
The best sources of vitamin E include sunflower oil, safflower oil, wheat germ oil, and nuts like peanuts, hazelnuts, and almonds. Green vegetables like spinach and broccoli are also rich in vitamin E.
If you experience any out of the ordinary changes in your skin, make sure to consult a doctor.