As we age, getting your body the things it needs becomes more important every day. This is especially true to keep the skin looking its best, as it most notably shows the effects of aging and improper care - you may do more damage to your heart, or liver, or some other part of your body, but only a doctor will know that unless you tell someone.
One of the most important things to understand to keep yourself and your skin at peak as you age, is that you need everything that is important for health. Find a good quality multivitamin, and take it religiously. What I will discuss here are only things to consider *in addition to* a regular multivitamin. All vitamins are important to healthy skin, especially as you age.
The Vitamins:
Vitamin A : aka Retinoids. Prevents dry, flaky skin; reduces lines and wrinkles; stimulates skin cell renewal; helps increase skin collagen production. Can be found in eggs, organ meats, whole milk dairy, carrots or broccoli; topically seems to work best for treating skin - in fact, unless you are deficient, you only need to supplement your dietary intake externally, as megadoses can be dangerous.
Vitamin C : Helps treat and prevent sun damage; necessary for collagen production (which declines in older skin); used in combination, it can help vitamin E be more effective and for longer periods of time; important for damaged skin/speeds healing. Powerful Anti-oxidant; Vitamin C esters are Vitamin C with a fatty acid attached to it, and particularly effective on skin, esp. when applied topically. Vitamin C can be used effectively either taken as a supplement or used topically.
Vitamin E : aka Alpha Tocopherol. Helps to rehydrate the skin; prevents inflammation; speeds healing; protects from sun damage; reduces dry, rough skin. Antioxidant; can be found in vegetable oils, nuts, seeds, olives, spinach, and asparagus; internal and external use both work well. It is possible to develop an allergy, so watch for this with extended use. If used internally, 400 mg dose daily seems to be the average recommendation.
Other highly effective supplements:
Alpha-hydroxy Acids : aka Glycolic Acid and Salicylic Acid. Exfoliates, allowing younger skin to show; reduces wrinkles and improves tone; stimulator of collagen production and cell growth; helps with psoriasis. Most effective when used in conjunction with a moisturizer. For external use.
Alpha-Lipoic Acid : Can help reduce fine lines. Powerful antioxidant that can penetrate both water and oil; can greatly increase efficacy of other supplements, especially antioxidants; may be most effective if bought as 'R-lipoic acid' powder (NOT 'S') and added to a cream yourself. Effective both topically and as an internal supplement.
Copper Peptides : Help to prevent and possibly treat wrinkles and other skin abnormalities; helps to promote healthy collagen synthesis. Especially effective in combinations with other treatments, especially those which remove layers of skin (such as alpha-hydroxy acids). Do not overuse, as very large amounts can cause the opposite of the desired effect. For topical use.
Estrogen : aka estriol, estradiol. Reduces wrinkles; increases skin elasticity and collagen synthesis; also helps with skin moisture. Most effective for skin when used as a topical cream.
Lycopene : Helps protect from sun damage (has an SPF of about 3). A carotene(similar to beta carotene); found in tomatoes (only digestible if cooked) as well as supplements; best if used both internally and externally.
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