Supplements are big business and the supplement market is overrun with options. It’s not easy to figure out which magical combination of vitamins, minerals, and plant-based everything else is best for your health and healthier looking skin. That’s why it’s sometimes best to keep things simple. When it comes to choosing five of the best vitamins for women over 50 who are looking for ways to boost their skin’s health and make it look smoother and more radiant, many doctors and health experts will stick with what works: what can be found in many foods and you might even already have in supplement form in your pantry.
These five vitamins will keep things easier for you — but they’re highly effective in helping you build collagen and elastin and maintain a strong skin barrier, especially after age 50.
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Vitamin B-12
Vitamin B-12 is important for cell division and cell growth. This can help your skin repair itself faster when injuries occur and keep your skin barrier as strong and smooth as possible. B-12 always helps reduce inflammation, and since inflammation is linked to skin conditions such as acne and eczema it’s easy to see why this is important. It can even help prevent dry skin and keep your complexion more hydrated.
Vitamin B-12 is primarily found in meats and dairy, but you can also obtain it from fortified foods like cereals and plant milks.
Folate
Like vitamin B-12, folate also fights inflammation in the body and aids will cell renewal and repair, which is particularly important after age 50 when the skin becomes thinner and skin cells don’t turn over as rapidly. Folate helps create new collagen, which is responsible for healthy skin and can help fight signs of aging like fine lines and wrinkles. Not getting enough folate in your diet can lead to dryness, dullness, and an increase in skin infections and it can be found naturally in foods like leafy greens, legumes, and nuts and seeds.
Omega-3 Fatty Acids
Omega-3 fatty acids help reduce inflammation in the body and strengthen the skin’s lipid barrier for more hydrated skin. They have been shown to protect against UV radiation, a leading cause of signs of aging, and can improve your skin tone and reduce acne. You’ll find omega-3 in fatty fish like salmon, as well as walnuts — you can also easily take a supplement if you aren’t sure you’re getting enough of this nutrient in your diet.
Vitamin C
Few vitamins can compete with vitamin C when it comes to collagen producers. This nutrient plays an important role in the synthesis of collagen and provides antioxidants to fight free radicals that destroy skin cells. It reduces inflammation in the body and can aid in wound healing, as well. You know the deal with vitamin C: it can be found in citrus fruits, leafy greens, bell peppers, and tomatoes.
Vitamin D
Vitamin D, found in egg yolks, fatty fish, and cheese, is important for cell barrier function and helps reduce inflammation in the body. It also helps with wound healing and can reduce the risk of certain skin disorders such as psoriasis.
Before you begin any new supplement routine, make sure you clear it with your doctor just to be safe.
