Vitamins and Anti-aging

Aging is inevitable, but your lifestyle can play a major role in how you look, feel and think as you get older. A healthy diet and regular exercise are both important for aging gracefully, and certain vitamins can play a supporting role. Some vitamins are toxic in high doses, however, so talk to your healthcare practitioner before supplementing with vitamins.

Vitamins and Antioxidants

Free radicals attack your body on a cellular level, and they can kill cells and DNA or cause them to malfunction. This cellular malfunctioning and death is thought to be the cause of aging and degenerative disorders such as cancer and cardiovascular disease. Free radicals also damage collagen, which is the substance responsible for keeping your skin healthy and elastic. As such, free radicals are thought to contribute to and hasten the development of wrinkles. Antioxidants help to scavenge free radicals and prevent them from causing cellular and skin damage.

Vitamin A

Vitamin A is a powerful antioxidant; so too is its derivative, beta-carotene. Vitamin A is needed for the growth and repair of body cells and tissue, and beta-carotene helps to promote smooth skin. You can get vitamin A by consuming liver, kidneys and egg yolks, and you may obtain beta-carotene by eating deep-orange, red and green vegetables such as broccoli, carrots and red peppers. For a more potent effect, you can take a vitamin A and beta-carotene supplement. The recommended dose is 15,000 IU of vitamin A and 25,000 IU of beta-carotene daily.

Vitamin C

Vitamin C is another potent antioxidant, and it participates in a number of enzyme reactions that are required for the regeneration of cells. Your ability to absorb vitamin C declines as you age; consequently, your vitamin C stores decrease with age, and your vitamin C intake requirements increase. Vitamin C may also help to protect your brain and spinal cord as you age, and it may prevent fatigue, which is a common problem in the elderly. Vitamin C is high in lemons, oranges, grapefruit, spinach, broccoli and many other fruits and vegetables. The therapeutic supplemental dose is between 4000 and 10,000 mg daily, in divided doses.

Vitamin E

Vitamin E is another potent antioxidant that fights cellular aging by preventing free radicals from penetrating and damaging the protective membranes of your cells. The 2002 edition of "Journal of Nutrition" states that vitamin E may also protect against age-related decline in cognitive function and that an increased intake of vitamin E may improve cognitive function in the elderly. Vitamin E also enhances circulation and has been implicated as helpful for the prevention of heart disease. Vitamin E is rich in almonds, nuts, seeds and leafy greens. The recommended supplemental dose is 800 IU daily.