Nutrients that can slow down skin aging

 Nutrients that can slow down skin aging

According to certain reports, aging and general inner wellness are reflected in the skin. Medical professionals and scientists around the world have always found nutrition and how it affects the skin to be fascinating topics. To maintain a youthful skin appearance, several plant extracts, including vitamins, carotenoids, tocopherols, flavonoids, and others, have been widely used in the skincare business as dietary supplements or topically applied agents. Beauty originates internally. The relationship between diet and skin health, or more specifically, the impact of diet on skin aging, has long been a fascinating area of study for both scientists and ordinary people alike, from ancient times to the present.

Many antioxidants, including tocopherols, carotenoids, and flavonoids, as well as vitamins (A, C, D, and E), certain proteins, essential omega-3 fatty acids, and lactobacilli, have been identified as agents that can improve the health and appearance of the skin.

Two clinically and biologically separate, descriptively independent processes make up skin aging. They are;

Intrinsic skin aging mimics chronological age and affects the skin like how it affects all other organs. 

Extrinsic skin aging, which we perceive as old skin and is caused by external factors and environmental impact, primarily chronic sun exposure, and UV radiation but also smoking, pollution, lack of sleep, and poor diet. The greatest and most efficient strategy for combating the effects of extrinsic skin aging is prevention. The best defense against the damaging effects of free radicals is a healthy lifestyle that includes calorie control, body care, physical activity, low levels of stress, and a balanced nutritional diet that includes foods high in antioxidants.

Vitamin A

The strongest justification for continuing collagen supplementation is vitamin A. This super vitamin protects and delays the signs of aging on both the inside and exterior of your body.

Retinol, another name for vitamin A, is the main component of many anti-aging pills and serums because vitamin A is not a substance that the human body naturally produces, it must be obtained through dietary intake or supplementation. Since vitamin A is the anti-aging industry standard, there are several reasons to do that.

Tretinoin, a derivative of vitamin A, has been shown to increase collagen synthesis and lessen wrinkles.

In addition to vitamin supplements, foods such as beef liver, eggs, tomatoes, bell peppers, spinach, and carrots also contain vitamin A. Your insides benefit from vitamin A just as much as your skin does. It supports healthy heart and lung function, higher immunity, and improved vision. Your internal organs also age, but vitamin A can help you delay the process.

Vitamin B3

An enzyme known as Nicotinamide Adenine Dinucleotide NAD, which is present in all cells and is essential for DNA repair, was shown to be enhanced by Nicotinamide Riboside (NR) chloride, also known as Niagen, a commercially available version of vitamin B3.

Vitamin C

Vitamin C is a potent antioxidant that works to combat free radicals that damage skin and speed up the aging process. Additionally, the skin cells must produce collagen, which supports skin structure and slows the onset of aging.

Free radicals in our bodies that cause oxidative stress can be neutralized by vitamin C, according to research. This aids in delaying the outward signs of biological skin aging and premature skin aging. Vitamin C offers the skin the boost it needs to seem younger and fresh since oxidative stress causes dull, tired-looking skin.

Vitamin D

As one of the ways we generate vitamin D is through exposure to sunlight, it is known as the "sunshine vitamin." But vitamin D is also a potent anti-aging supplement, linked to increased longevity and a potential decline in age-related disorders and illnesses.

Vitamin D is also excellent at preventing early aging by shielding the skin from UV light, which is one of the main causes of wrinkles and creases, according to research.

A 2016 study found that vitamin D can increase lifetime by 33%, and while vitamin D's effects on aging have long gone undetected, recent research is demonstrating that the sunshine vitamin is much more potent than previously assumed.

One method is to get vitamin D by getting sun exposure on your skin. Milk that has been fortified also contains vitamin D, as do salmon, tuna, and soybeans.

Vitamin E

Unsurprisingly, as we age, our body requires more vitamin E to stay healthy because vitamin E is so important for controlling our immune system.

Vitamin E is a naturally occurring substance in our bodies that serves as one of the skin's initial lines of defense but is quickly depleted by sunlight. This is bad since vitamin E is a potent antioxidant that combats free radicals, and unstable atoms are known to cause cell damage and accelerate cellular aging.

In addition to preventing wrinkles and fine lines, vitamin E can also increase the production of collagen, accelerating cell renewal and promoting the formation of new skin. According to studies, taking vitamin E supplements orally significantly improves defense against collagen deterioration.

Both your body and your skin benefit from vitamin E. It has been demonstrated to lower the risk of heart disease and may even guard against cognitive loss. A healthy diet should include foods high in vitamin E, such as almonds, peanuts, asparagus, sunflower seeds,  avocado, and mango.


Since they reside in the skin's outer layer and larger amounts of carotenoids inside these layers have shown age improve skin firmness and hydration, lycopene is a member of the carotenoid family. It dr decreases wrinkles and increases collagen production evenly as tomatoes, watermelon, pink grapefruit, pink guava, and papaya are among the foods high in lycopene.


Collagen is the king of anti-aging. Many youth rejuvenation procedures concentrate on reviving or rejuvenating the body's collagen production. However, you can jumpstart this process without the use of needles by adding collagen supplements to your diet.

As we age, our bodies create less collagen, which causes wrinkles and drooping of the skin. Collagen is a protein that aids in the upkeep of skin. Collagen synthesis is thought to slow down as early as our early twenties. However, we may ensure that our levels remain high by taking supplements when our systems begin to slow the manufacture of collagen. Supplemental collagen has been demonstrated to increase skin suppleness and minimize wrinkles.

Regularly taking a supplement with 2.5 grams of collagen and other substances dramatically enhanced the appearance of skin elasticity and smoothness, according to a 12-week trial involving 72 women. Collagen is the best anti-aging dietary supplement if you could only take one.


For a while, curcumin's anti-aging benefits went unnoticed, but recent studies are bringing this polyphenol to light. Curcumin, which is present in the turmeric plant's roots and has been linked to benefits in cognition and memory, is currently being researched as a potential treatment for Alzheimer's disease.

Researchers have questioned if curcumin may be used for the same goals in people after discovering that it can prolong the lives of a wide range of creatures, including yeast, fruit flies, worms, and a wide variety of other organisms. Numerous factors contribute to aging, including oxidative stress, cell damage, and telomere length loss. Curcumin has been discovered to have favorable effects on a number of these factors.

The plant with the highest concentration of curcumin is turmeric, which is also a popular dietary supplement.


Although zinc plays several critical roles in the human body and is an essential trace mineral found in red blood cells, it is not produced by our bodies. As a result, we must consume zinc in the form of dietary supplements or food.

Zinc is essential for many processes in our bodies, such as protein synthesis, immune system control, and wound healing. However, zinc is a potent ally in the struggle against aging. Deficits in zinc have been shown to hasten aging while sharply lowering the incidence of age-related diseases and infections.

Zinc is essential for preventing hair loss, which is a significant factor in both men's and women's aging processes. It is not surprising that studies have shown that taking zinc supplements can prevent hair loss because zinc is essential for the growth and repair of hair tissue.

With so many advantages, zinc is a supplement that you should definitely add to your regimen. Oysters, whole grains, red meat, chicken, beans, nuts, crab, and lobster are dietary sources of zinc.


Although you may be familiar with vitamin D, vitamin A, and collagen, likely, you've never heard of resveratrol. But since it's one of your most effective tools against aging, it's time to get to know this potent little antioxidant.

In addition to preventing wrinkles and fine lines, resveratrol is what gives grapes and raspberries their distinctive red color. While eating berries regularly will undoubtedly provide you with plenty of resveratrol, taking a supplement is a lot simpler way to include it in your diet. One of the main causes of skin aging is exposure to UV light, which includes sunshine. You should still take advantage of the sunshine, though.

Resveratrol has been discovered to shield skin against UV-induced accelerated aging. Additionally, resveratrol has been shown to lengthen life expectancy—not bad for a vitamin that is so obscure. Resveratrol can be found in supplements, or in red wine, peanuts, grapes, dark chocolate, blueberries, cranberries,  and grapes.

Although vitamins and nutrients are among our most effective anti-aging weapons, we occasionally fall short of our daily requirements when relying just on nutrition. However, we may combat aging's signs, like wrinkles, fine lines, sagging skin, cognitive decline, and poor physical health, with a proper supplement regimen.

Not all vitamins are helpful in the fight against aging, and other vitamins may not offer the exact anti-aging advantages we are seeking for. For this reason, it's critical to keep up with the most recent findings on which vitamins combat which diseases. But when we are well-informed, vitamins can be an effective anti-aging tool.

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