As we grow older, it becomes harder and harder for us to maintain a healthy skin tone and reduce the appearance of wrinkles and blemishes in the skin. In order to counteract this, we often end up turning to supermarket-style products that promise to improve your skin and act as anti-aging supplements. What we fail to do however, is to research these products and inform ourselves of the ingredients to find out what works and what doesn’t.
The vast majority of health supplements that supposedly help anti-aging don’t really help at all. However, there are a few secret vitamins and minerals that really work for anti-aging. We will be discussing the top 4 supplements/vitamins and minerals in this article.
1) Co-enzyme Q10 (CoQ10)
This is something that’s produced naturally in our body and is crucial for cells to function properly. Our body produces less and less CoQ10 as we age which leads to our cells not functioning as they should. Experts say that this supplement has many benefits such as prevention of heart disease, prevention of blood clotting, protects cells from damage and more.
CoQ10 can be purchased in various forms, ranging from tablets to an oral rinse. The recommended dosage for an average adult is 30 – 300 mg daily. There hasn’t been many side effects reported, except from an upset stomach but it’s always best to consult an expert if you have any queries.
2) Fish Oil
Fish is often reported to have an abundance of benefits so it’s something you should be taking anyway. But little do some people know that fish oil actually has many benefits in regards to anti-aging. Fish oil has been shown to reduce the effects of coronary heart disease and glaucoma, and has also shown to be helpful in reducing pain and/or swelling.
Fish oil comes in the form of a soft-gel capsule. The recommended dosage can vary depending on your reasons for taking the supplement, but an average dosage would be around 4 grams daily. Fish oil also has a few side effects; taking too much fish oil could result in the blood becoming thinner (increasing chance of bleeding) and very high doses could potentially harm your immune system. Stick to a reasonable dosage but consult an expert should you have any doubts.
3) Vitamin E
Vitamin E is a fat soluble compound that helps to repair dry skin. It can be used as a cream or a lotion and will help to moisturize your skin, as well as protect your skin from harmful UVB damage. There are also many other benefits of Vitamin E such as prevention of blood clotting, lower risk of stroke and heart problems, helps decrease bad cholesterol.
You can get Vitamin E through numerous foods such as seeds, nuts, leafy vegetables and vegetable oils. It can also be found in a variety of health supplements which will probably be preferred by most as it is much easier to track dosage.
Niacin is the B-3 vitamin and has numerous anti-aging properties. Just one of these properties is that it can help your skin to retain its moisture; moist skin is not only visually beneficial, but can also provide a strong barrier against viruses and bacteria. As well as moisturizing your skin, Niacin also acts as an exfoliant and helps to remove dead cells.
You can find Niacin in many food sources such as meat, poultry, fish, eggs, leafy greens etc. However, the dosages found in these foods are low and for best results you should supplement. The recommended dosage of Niacin will vary depending on what you’re using it for and how old you are. An average dose for men would be around 16 mg daily, whereas for women it would be only 14 mg daily.
Niacin doesn’t come without a few side effects though, many users have reported flushing (an uncomfortable redness of the face/neck area), as well as an upset stomach and possibly diarrhea. An expert will be able to help you choose the best dosage and this will minimize the side effects.