The Best Beauty-Boosting Vitamins To Take By Age
With loads of research suggesting vitamins and minerals are the key to preventing a bevy of health problems and keeping our well-being up to par, we know that they should be a vital part of our diet. But, if ever you’ve walked through the vitamin aisle of any store or set foot into a nutritional shop, you also know that vitamins can be very intimidating. With hundreds of options to choose from, how do we know which ones we should be taking? To put an end to the guessing game, we reached out to Alex Caspero, registered dietitian and nutrition expert for HUM Nutrition for some definitive answers.
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If You're In Your 20s:
“When time is on your side, focus on beauty maintenance
rather than anti-aging,” Caspero suggests. “My favorite supplements for this
age group target healthy hair and nails. Biotin strengthens both hair and
nails, while GLA (gamma-linolenic acid) in the form of black currant oil or
evening primrose oil, is an essential fatty acid that promotes healthy growth
of skin, hair and nails, as well.”
If You're In Your 30s:
We all know that skin changes as we age. Caspero
explains that due to sun exposure, pollution, stress, and loss of subcutaneous
support (among other factors), wrinkles are, unfortunately, a natural part of
aging. “In addition to forming wrinkles, skin also becomes rough and dry, leading to redness,
adult breakouts and patches. To combat this, make sure you are
supplementing/eating enough quality fats in your diet, especially omega-3 fatty
acids. I recommend a quality fish oil for women in their 30s.”
If You're In Your 40s:
There's a reason we have a well-documented love affair with boosting collagen. Caspero explains that collagen is the protein that gives skin strength and elasticity, and, because it naturally declines as we age, she recommends a collagen supplement to keep skin youthful and vibrant. "After using collagen for 12 weeks, you should expect to see a significant reduction in lines, wrinkles and skin dryness."
If You're In Your 50s:
For this age group, Caspero recommends an antioxidant-based supplement, especially one
that contains turmeric. "Curcumin, turmeric's active ingredient, can
help prevent arthritis and bone loss in older women," she explains, adding that with its concentration of
antioxidants that defend against skin-damaging free radicals, it is the
perfect supplement for women 50 and older. "I love HUM's Turn Back Time supplement ($40) that combines both turmeric, ALA and vitamin C."
If You're In Your 60s or Older:
In addition to potent anti-aging supplements, Caspero also recommends both a Vitamin D and B12 vitamin for anyone over age 50 or 60. While we don't often think of these as beauty vitamins, Caspero says they can help with normal metabolism and skin function. "As we age, we lose the ability to absorb nutrition in the same capacity as we did when we were younger," she explains, adding that this is especially true for those over 50 who may not be able to absorb enough B12 from food. "Vitamin D deficiency also becomes more common, thanks to a lack of exposure and reduced absorption. In addition to B12 and vitamin D, a more potent anti-aging supplement is helpful."