We all know: beauty starts from within. So if you want to look younger and keep your skin silky and radiant, in addition to a consistent skin care routine, you should also invest in nutrient-rich foods or supplements that contain the right combination of vitamins, trace elements and minerals. What there is to consider here, we asked a specialist.
- Why are oral vitamins important?
- The most important vitamins for younger looking skin
- Are dietary supplements an alternative to fresh foods?
Why are oral vitamins important?
Like every organ in the body, the skin needs certain nutrients to stay healthy and young,” says Dr. Ko-Ming Chen, dermatologist and dermahistologist in Dusseldorf. Our skin is exposed to strong stresses every day, from the inside as well as from the outside. Vitamin and mineral deficiencies, dehydration and junk food can quickly have a negative effect on the appearance of the skin, making it look dull, dry and dehydrated and leading to wrinkles. It has been proven that the targeted intake of vitamins can help the skin to bind free radicals, stimulate the renewal of skin cells and strengthen the skin’s structure. This is how you actively do something against the skin aging process."
The most important vitamins for younger looking skin
1. vitamin E – anti-aging professional
Vitamin E is one of the most powerful natural antioxidants, it protects the skin from UV radiation and free radicals and prevents the death of our skin cells. Thus, it contributes to smooth, supple and hydrated skin. Vitamin E is not produced in the body itself and should therefore be obtained from foods such as almonds, asparagus, vegetables, sweet potatoes, spinach or dietary supplements,” says Dr. Chen.
2. vitamin C – firmness & elasticity".
Vitamin C, also known as ascorbic acid, can not only ward off colds, but also improve the appearance of the skin. Vitamin C is a powerful antioxidant that prevents free radical damage to the skin and stabilizes collagen fibers, improving skin firmness and elasticity. In addition, it reduces the formation of melanin and thus protects against so-called age spots. Important sources of vitamin C include red peppers, parsley, citrus fruits and blackcurrants.
3. vitamin B3 and B9 – cell regeneration
Vitamin B3, also called niacin, and vitamin B9, better known as folic acid, are powerful anti-aging vitamins for younger looking skin. They protect the skin from moisture loss, support cell growth, renewal and regeneration, and prevent wrinkles. Vitamin B3 is found mainly in meat and fish, vitamin B9 in leafy vegetables, legumes and citrus fruits.
4. vitamin A – Strong skin
"Vitamin A promotes skin regeneration and the production of collagen and elastin, both of which contribute to the reduction of fine lines and wrinkles. It also stimulates the production of new skin cells and supports the removal of old cells", according to the dermatologist. In addition, vitamin A keeps the skin smooth and strong. Vitamin A is naturally found in cream and butter, egg yolks, whole milk, meat, saltwater fish, carrots, spinach and cherries, for example.
5. biotin – cell growth.
Biotin ensures cell growth and renewal and thus plays an important role in the health and youthfulness of the skin. Biotin is found in oatmeal, salmon, red meat, tomatoes, walnuts, carrots and eggs.
6 Coenzyme Q10 – Protection against cell damage
Coenzyme Q10 can alleviate oxidative stress (environmental damage to tissues and cells) and protect against future cell damage. Thus, it helps to reduce wrinkles and improve the appearance of the skin. It is found mainly in animal foods such as meat, fish, poultry, liver, egg and butter.
7. collagen peptides – firmness
They help the skin maintain its firm appearance, reduce wrinkles and increase the moisture content and elasticity of the skin. To increase your collagen intake, you can eat foods such as chicken, berries, citrus fruits, egg whites, garlic, fish and shellfish.
8. selenium – skin dryness
Selenium is essential for skin health and can slow the signs of aging such as wrinkles, age spots, fine lines and skin dryness. Selenium is found in foods such as paranüsse, liver, tuna, mushrooms, beans and seafood must be ingested.
Are dietary supplements an alternative to fresh foods?
If you decide to take a supplement, it is best to take a bioactive form. This quickly enters the organism and effectively supports the body’s defenses, gives energy, prevents fatigue and is important for many other biochemical reactions in the body.
In general, it is not advisable to consume all the vitamins in the form of supplements at once in order to have a younger skin. It is best to always seek medical advice in advance to determine exactly which dietary supplements are suitable for you and in what dosage.
– with expert advice from Dr. Ko-Ming Chen, Dermatologist and Dermahistologist, Private Dermatology and &Aesthetics Practice in Düsseldorf.