Vitamins are essential for keeping the inside of your body healthy and strong, but more and more evidence suggest that some vitamins are also good for your appearance, reducing wrinkles and rejuvenating your skin. Whether you are ingesting these vitamins through diet and supplementation, or applying them directly to your skin, these vitamins will help to improve your skin’s health, slowing down if not preventing the formation of wrinkles.
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According to one study published in the "Archives of Dermatology" in 2007, it was determined that applying lotion with 0.4 percent retinol reduced the visibility of wrinkles. The reduction in wrinkles was largely due to retinol increasing the production of glycosaminoglycan a compound that retains water keeping the skin plump and vibrant, and collagen, a compound that aids in the production of new skin cells which ultimately replace the old damaged skin cells. You can find vitamin A, or retinol, in many of the brighter colored vegetables and fruits, as well as in animal foods such as dairy products.
One of the main causes of wrinkles is excessive exposure to the sun since its rays can create free radicals that damage your skin. As an extremely powerful antioxidant, vitamin C defends your skin from the sun’s wrinkle-causing rays by neutralizing the free radicals. On top of that, vitamin C also increases the synthesis of collagen, an essential component of skin formation. Vitamin C is abundant in vegetables and fruits, such as bell peppers and oranges.
Another powerful antioxidant associated with skin protection is vitamin E because it also helps neutralize free radicals that can cause wrinkles. It is recommended that to get the most out of vitamin E, it is best to combine it with vitamin C, as stated by a review done at Mount Sinai Medical Center of New York. While both are strong at fighting wrinkles, because vitamin C regenerates oxidized vitamin E, their combined effect make for a stronger defense against damage from the sun, pollution, smoke, and other wrinkle causing agents. Common food sources of vitamin E include plant oils, nuts, and green leafy vegetables like spinach.
One vitamin that has recently gained increased recognition in the skin care industry is vitamin B-3. In a breakthrough study led by Jacobson El of the College of Pharmacy, Tucson on PubMed, vitamin B-3 not only increased production of newer skins cells, but it also increased the thickness of the outer most layer of skin by roughly 70 percent. In addition, the vitamin also reduced the rates of transepidermal water loss by 20 percent, meaning more water was retained in the skin. By providing new skin cells that are thicker and retain more water, the skin fills out any possible wrinkles that could have formed. Vitamin B-3 is mostly found in meats, seafood, and poultry but can also be found in some vegetables such as the crimini mushroom.