Oral Vitamins for Wrinkles
With sun exposure and aging, come crow's feet, laugh lines, forehead wrinkles and frown lines. While exercise, drinking plenty of water, staying out of the sun and not smoking are essential for smooth skin, diet and vitamin supplements also can be key factors in keeping wrinkles at bay.
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Vitamin A
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While topical vitamin A creams can erase crow's feet and fine lines caused by sun exposure and aging, vitamin A supplements and foods rich in the vitamin do not have the same effect. In fact, over-ingesting vitamin A through diet or supplements can have the opposite effect. Skin may become dry, flaky and itchy. Hair loss also may occur.
Vitamin C
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Vitamin C has long been recognized for its importance in the manufacture of collagen. According to Lorraine Meisner, Ph.D., professor of preventive medicine at the University of Wisconsin Medical School, vitamin C is a key player in keeping skin smooth and wrinkle-free. She adds that although 300 to 500 mg daily of vitamin C supplements can be beneficial, the topical version of the vitamin has greater effect. In addition, foods rich in vitamin C, such as orange juice, pineapple, broccoli, Brussel sprouts and red bell peppers, are absorbed by the body more effectively than the supplements.
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Vitamin E
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Topical vitamin E has a long history of treating skin damage including wrinkles, but oral intake of the vitamin may also benefit the skin. Karen E. Burke, M.D., Ph.D., a dermatologic surgeon in New York City, recommends 400 international units daily. According to the doctor, supplements can help reduce photodamage and keep skin looking healthier. Foods such as wheat germ, spinach and sunflower seeds are good sources of vitamin E.
Selenium
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Selenium acts much the same as vitamin E. It's a free-radical fighting antioxidant that reduces wrinkles from sun exposure. Daily supplements of 50 to 100 mg are recommended, but doses over 100 mg should be administered under medical supervision. Tuna, garlic, onions and broccoli are high in selenium.
Coenzyme Q10
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Coenzyme Q 10 is a vitamin-like nutrient that acts like an antioxidant. It not only protects the skin from free-radical damage, but it helps skin keep its elasticity by preventing collagen damage. It is especially useful in reducing under-eye wrinkles and has the added advantage of beefing up the immune system. Foods rich in coenzyme Q 10 include fish, seeds and wheat germ.
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References
Resources
- Photo Credit creativecommons.org: nathalielaure
