Can taking vitamins improve beauty?

We all know that some fruits and vegetables contain a lot of vitamins. Of course, different vitamins can have different effects. So can eating vitamins help beautify your skin? Although we can enjoy the deliciousness of food, few people know the efficacy and function of each food. So let us learn about it below, hoping it will be of some help to everyone.

It is only helpful for whitening, and not every vitamin has the same effect. What's more, eating too much will cause counter-effects, such as: headache, diarrhea, high blood pressure, anemia, etc. In addition to taking vitamin tablets, eating foods rich in relevant vitamins is also a good choice.

Vitamin C

Recommended dose:

It is recommended to take 500mg to 2000mg per day. It is best to take vitamin C throughout the day, at least twice a day, because water-soluble vitamin C leaves the human body after 12 hours, and even slow-release vitamin C is excreted after 16 hours.

Toxicity Level:

Because vitamin C is water-soluble, it is easily excreted from the body through the urine, which means that it is impossible for the body to store vitamin C and there is no problem of overdose. In fact, many studies have shown that high doses of vitamin C may have anti-aging benefits.

There is no evidence that healthy people who take large doses of vitamin C develop kidney stones, and eight recent studies have taken up to 10,000 mg of vitamin C per day without experiencing serious side effects.

Food sources:

Bell peppers, cantaloupe, bell peppers, papaya, strawberries, Brussels sprouts, citrus fruits, juice, kiwi, Brussels sprouts, tomatoes.

Vitamin E

Recommended dose:

800 IU daily

Do not take vitamin E on an empty stomach, and take it twice a day instead of one large dose to maintain a continuously high level of vitamin E in the blood.

Toxicity Level:

A one-year study in 800 people found no side effects at a daily dose of 2,000 IU of vitamin E. However, when the dose of vitamin E exceeds 400 IU, like aspirin, it will produce a slight anticoagulant effect and thin the blood. Therefore, it is not recommended for patients who are taking anticoagulants or before and after surgery. Toxicity can occur at daily doses exceeding 3200 IU, with symptoms including headache, diarrhea, and increased blood pressure.

remind:

If you are taking anticoagulants or suspect any type of clotting problem, consult your family physician before taking vitamin E.

Food sources:

Vegetable oils, nuts and seeds, whole grains, wheat germ, avocados.

Vitamin B Complex

There are 8 types of B vitamins: vitamin B1, niacin, riboflavin, pantothenic acid, biotin, vitamin B6, vitamin B12 and folic acid. Vitamin B works with various enzymes in the body to complete their functions: including helping carbohydrates and fats release energy, breaking down amino acids, and transporting nutrient-containing oxygen and energy throughout the body. Vitamin B6, vitamin B12 and folic acid are even more amazing in their protective effects on our hearts and thinking abilities.

Recommended dose:

Folic acid 1000-5000 micrograms per day (if you take antibiotics or antacids frequently, your ability to absorb folic acid will be greatly reduced)

Vitamin B6 10-100 micrograms per day

Vitamin B12 500-1000 micrograms per day

The above is a detailed answer to the question of whether taking vitamins can beautify your skin. In fact, some vitamins can achieve the effect of beauty, but it is not recommended that you use vitamins in the form of medicines. If the body lacks vitamins, timely supplementation is very necessary. However, in order to achieve the effect of whitening, it is recommended that you eat some fruits and vegetables containing vitamins. Too much vitamins will also bring some negative effects to yourself.