Ever since the COVID-19 pandemic shocked the world, people across the globe have become more health-conscious. From taking zinc & vitamin D supplements to exercising regularly, the new normal looks a whole lot better for many as they are investing more and more time on their health.
Vitamin D is crucial for the body as it boosts immunity, enhances bone strength, and makes skin and hair healthy. A deficiency can cause numerous health problems including skin issues and hair loss. In this article, we at TABIIB would like to look at the benefits of vitamin D for skin & hair.
Good Sources Of Vitamin D
Like any dermatologist would ever say too much sun isn’t all that good for the body. Too much exposure could cause issues such as sunburn, skin cancer, and hyperpigmentation. But, it’s not recommended to completely avoid the sun either. Even if you are anti-social, it’s best to properly protect your skin and step into sunlight often as the body creates vitamin D when exposed to sunlight.
However, if you don’t want to step out or if you live in a place where sunlight is scarce you could alternatively receive enough vitamin by consuming the following foods:
- Salmon
- Sardines
- Herring
- Liver
- Red meat
- Egg yolks
- Fortified cow’s milk
- Some breakfast cereals
If you don’t have access to the above-mentioned food you could also avoid deficiency by consulting a doctor and taking regular supplements.
Minimum Intake
The minimum vitamin intake depends primarily on age. However, the average intake as per the National Institutes of Health is as follows:
| Age | Recommended Amount |
| Birth to 12 months | 10 mcg (400 IU) |
| Children 1–13 years | 15 mcg (600 IU) |
| Teens 14–18 years | 15 mcg (600 IU) |
| Adults 19–70 years | 15 mcg (600 IU) |
| Adults 71 years and older | 20 mcg (800 IU) |
| Pregnant and breastfeeding women | 15 mcg (600 IU) |
Benefits Of Vitamin D For Skin & Hair
May Relieve Dry Skin & Psoriasis
Did you know that a vitamin D deficiency can aggravate several skin conditions? Research shows that people who suffer from psoriasis have a higher likelihood of low vitamin D levels. In addition to that, Ichthyosis, a severe dry skin condition is also associated with low vitamin D levels. So, if you suffer from any such skin condition you should get your levels tested and consult a doctor to improve your skin conditions.
Can Improve Acne Conditions
According to research vitamin D supplements can help with severe acne conditions. So if you suffer from severe acne you could take supplements regularly to improve the inflammatory lesions. However, before starting any medications check with your doctor and determine the best treatment plan for you.
Vitamin D Can Stimulate Hair Growth
Studies show that many people suffer from hair loss when they suffer from a vitamin D deficiency. In fact, research has also linked deficiency to a condition known as alopecia areata, “an autoimmune disorder that causes patchy hair loss”. So, if you suffer from hair loss, it may be time for you to get your levels tested.
Bottom Line
Vitamins play a key role in the overall health and well-being of an individual. Vitamins and supplements that were bought into the limelight due to the pandemic should have received attention several years ago. While the pandemic may end eventually, you should still take a vow to care for yourself. Ideally, you should at least ensure that you are consuming enough nutrients for optimal health. If you have queries or concerns, it’s best to consult a doctor regarding the same.
