Missing the glowing beautiful skin of your younger years? You’re not alone. Even the least vain among us can have a hard time with the toll that aging takes on our skin.
Some days it feels like there’s a stranger looking back at you in the mirror. But you can put your best face forward—and look years younger—by tapping into the power of skin-friendly supplements.
Say goodbye to dull skin and wrinkles and hello to fresh faced teenage skin with these research proven nutrients.
If you’ve heard of selenium before it probably wasn’t in relation to skin. This mineral is one of the most overlooked nutrients when it comes to turning back the hands of time on skin aging.
Selenium is an essential mineral that functions as an antioxidant in your body fighting the damaging free radicals that contribute to diseases such as cancer and heart disease. 1,2
But as we age free radicals damage all kinds of cell membranes and DNA, including those that make up our skin. Selenium can help protect your skin cells from free radical damage slowing skin aging. Plus, as a natural anti-inflammatory, selenium can also help reduce inflammation, skin irritation and redness.3,4,5
Selenium is widely available online and can be found anywhere that carries supplements. It’s especially effective when taken in combo with vitamin E. Follow the dosage directions on the product you purchase.
You’ll also find selenium in certain foods including Brazil nuts, yellowfin tuna, halibut and sardines.
Another powerful antioxidant, vitamin E can help fight off the rampaging free radicals that damage our skin and make us look old before our time. The vitamin helps protect against skin tumors and acts as a natural form of sun protection when you spend more time outdoors.6
Research has found that 400 IE a day of vitamin E over eight months can reverse, and even nearly eliminate, red irritated skin.7 And the vitamin has been tested with some success for treating the skin issues that accompany scleroderma and brown or gray .8,9,10,11,12
Vitamin E supplements are widely available online and in drug stores. Be sure to take it with a meal containing some fat for best results. And you can also raise your vitamin E levels by eating more almonds, pumpkin seed, sunflower seeds and spinach.
But keep in mind, real vitamin E is made up of made up of eight distinct molecule, so if you’re taking a supplement you’re going to want to look for a natural mixed tocopherol form of the vitamin. You can spot a synthetic by looking for the prefix “dl” on the label (the real deal only has a “d” alone).
Because of its antioxidant properties vitamin E is also included in many topical skin formulas as well.
Vitamin C is a powerful antioxidant and immune booster that just about everybody is familiar with, and most of us associate with oranges. But most folks overlook this common vitamin’s role in skin health.
As a potent antioxidant, C is a first line defense against the damaging free radicals that cause our skin to age. Your body uses C both to help repair damaged tissue as well as support new cell growth.
Vitamin C is vital to the production of collagen the protein that provides firmness and elasticity to your skin.13 In other words, C may help reduce the appearance of wrinkles and the saggy baggy skin that gives away your age.
Like E, vitamin C provides some natural protection against too much UV light exposure while helping to reverse existing sun damage.14 And according to experts folks who eat more vitamin-C rich food have less wrinkles and age-related dry skin.15
Vitamin C supplements are easy to find in any grocery store, drug store or online. Kale, broccoli, red peppers and oranges are terrific sources of vitamin C. And you will also find C in many topical skin products as well.
1. “Selenium: its role as antioxidant in human health,” Environ Health Prev Med. 2008 Mar; 13(2): 102–108
2. “Selenium, an antioxidant nutrient,” Nutr Clin Care. 2002 Mar-Apr;5(2):75-9
3. “Selenium and inflammation: underlying anti-inflammatory mechanisms,” Horm Metab Res. 2009 Jun;41(6):443-7
4. “Antioxidant and anti-inflammatory effects of selenium in oral buccal mucosa and small intestinal mucosa during intestinal ischemia-reperfusion injury,” J Inflamm (Lond). 2014; 11: 36
5. “The Anti-inflammatory Effects of Selenium Are Mediated through 15-Deoxy-12,14-prostaglandin J2 in Macrophages*,” The Journal of Biological Chemistry Vol. 282, NO. 25, pp. 17964 –17973, June 22, 2007
6. “Vitamin E in dermatology,” Indian Dermatol Online J. 2016 Jul-Aug; 7(4): 311–315
7. “Evaluation of dietary intake of vitamin E in the treatment of atopic dermatitis: a study of the clinical course and evaluation of the immunoglobulin E serum levels,” Int J Dermatol. 2002 Mar;41(3):146-50
8. “Effects of combination treatment with vitamins E and C on chloasma and pigmented contact dermatitis. A double blind controlled clinical trial,” Acta Vitaminol Enzymol. 1981;3(1):31-8
9. “Insight into skin lightening cosmeceuticals for women of color,” J Drugs Dermatol. 2007 Jan;6(1):32-9
10. “A randomized, double-blind, placebo-controlled trial of oral procyanidin with vitamins A, C, E for melasma among Filipino women,” Int J Dermatol. 2009 Aug;48(8):896-901
11. “Vitamin E and dermatology.“ Cutis. 1975;16:1017–21
12. “Raynaud’s phenomenon, scleroderma and calcinosis cutis: Response to vitamin E.” Cutis. 1973;11:54–62
13. “Topically applied vitamin C enhances the mRNA level of collagens I and III, their processing enzymes and tissue inhibitor of matrix metalloproteinase 1 in the human dermis,” J Invest Dermatol. 2001 Jun;116(6):853-9
14. “Skin protection against UV light by dietary antioxidants,” Food Funct. 2014 Sep;5(9):1994-2003
15. “Dietary nutrient intakes and skin-aging appearance among middle-aged American women,” Am J Clin Nutr. 2007 Oct;86(4):1225-31
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