Table of Contents
Introduction
Aging comes with a lot of changes to the skin because as we age, the skin begins to lose its collagen and elastin content, and the skin’s natural moisture barrier weakens, making it difficult to retain moisture. Aging affects the skin negatively in many other ways, such as hormonal imbalance that comes with menopause and perimenopause and long-term exposure to radiation and pollutants.
All these can cause the skin to become dry and dull, but fortunately, the right vitamins for aging skin can help keep the skin in check, preventing dryness. So, to combat dry skin caused by aging, you should delve into this article.
What Causes Dry, Aging Skin?
Dry, aging skin results from collagen loss, reduced oil production, and environmental damage. Understanding these causes can help you find the right vitamins to restore hydration and elasticity.
- Loss of Moisture: The skin’s natural moisture barrier weakens as we age, making it difficult for the skin to retain moisture and thus become dry.
- Loss of collagen and elastin: Collagen and elastin give the skin a bouncy look, but as their production declines with age, the skin begins to look thinner and dry.
- Reduced sebum production: Healthy skin naturally produces its natural oil, but as we age, the skin will make less, causing it to become dry.
- Reduced hyaluronic acid: Hyaluronic acid is very essential for maintaining a hydrated and moisturized skin. While hyaluronic acid is produced naturally by the skin, it declines as we age, contributing to dryness.
- Hormonal Imbalance: Hormonal Imbalance, which is common in women, especially during perimenopause and menopause, can also be a contributing factor when it comes to dry skin due to a drop in the estrogen level.
- Environmental factors: Being older means you have accumulated years of damage done to the skin by ultraviolet radiation, pollutants and other environmental stressors, which causes premature aging.
How Can Vitamins Help With Dry, Aging Skin?
With the right vitamins, skin hydration can be attained with little effort in old age through the following ways:
- Strengthening the skin’s natural barrier to retain moisture.
- Boosting collagen and elastin production.
- Boosting the production of hyaluronic acid.
- Preventing and fighting oxidative stress.
- Accelerating cell turnover.
Best Vitamins for Dry Aging Skin
Specific vitamins are crucial in keeping your skin hydrated, plump, and youthful. These key nutrients help lock in moisture, boost collagen production, and fight signs of aging, giving your skin a healthy, radiant glow.
1. Vitamin E - A Powerful Antioxidant
Vitamin E is a fat-soluble antioxidant that protects the skin from oxidative damage, preventing rapid aging. It also has moisturizing properties that lock in moisture to the skin.
Benefits:
- It strengthens the skin barrier.
- It protects the skin from oxidative damage.
- It reduces inflammation.
- It hydrates the skin.
Food sources:
- Almonds
- Sunflower seeds
- Spinach
- Broccoli
How to take it:
- Take with water and alongside a healthy fat like avocado.
- Take vitamin E at any time of the day, but preferably in the morning, to keep your antioxidant levels up the whole day.
2. Vitamin C - The Collagen Booster
Vitamin C works by improving the skin’s lipid barrier in order to retain moisture and hydration. Also, it boosts collagen production, which reduces the appearance of wrinkles and fine lines, leaving the skin firm and moisturized.
Benefits:
- It helps with hydration.
- It makes the skin firmer and elastic.
- It prevents photoaging caused by oxidative damage.
- It maintains the skin’s lipid barrier.
Food sources:
- Citrus fruits like oranges, lemons
- Strawberries
- Guava
- Broccoli
- Brussels sprouts
- Potatoes
How to take it:
- Vitamin C is water-soluble and can be taken with or without food, but it is best taken with food as it can upset the stomach for some when taken on an empty stomach.
- Vitamin C is best taken in the morning as taking a high dose of it at night can disrupt sleep.
3. Hyaluronic Acid - The Skin Hydrator
Although not a vitamin, hyaluronic acid plays a huge role when it comes to water retention as it is hydrophilic (water-loving). The skin naturally produces hyaluronic acid, but the level begins to drop as we age. However, taking supplements that contain hyaluronic acid can prevent skin dryness caused by aging.
Benefits:
- It hydrates the inner layer of the skin by drawing water into the skin cells.
- It improves the skin elasticity, giving it a bouncy look.
- It reduces the appearance of fine lines and wrinkles for a youthful appearance.
Food sources:
- It is found in Bone broth.
How to take it:
- Supplements containing hyaluronic acid should be taken with water and should be best after eating.
- It can be taken in the morning or at night.
4. Omega-3 Fatty Acids - Essential for Skin Moisturizing
Omega-3 fatty acid is known for its ability to balance the skin’s lipid barrier, which further helps to prevent moisture loss, which is common in aging skin.
Benefits:
- It strengthens the skin’s lipid barrier.
- It reduces skin inflammation and dryness.
- It makes the skin elastic and smooth.
Food sources:
- Fatty fishes like mackerel, salmon
- Flaxseeds
- Chia seeds
- Walnuts
How to take it:
- It is fat-soluble and should be taken with healthy fats like avocado and nuts.
- It is best taken with your largest meal of the day, typically lunch or dinner. This helps for easy absorption and also reduces your chances of having fishy burps.
5. Vitamin A (Retinol) - For Skin Renewal
Vitamin A works well for aging skin by enhancing cell turnover and increasing collagen production, thus reducing the appearance of fine lines and wrinkles. Taking Vitamin A is essential for aging skin to keep it smooth, hydrated and youthful.
Benefits:
- It prevents the skin from being dry.
- It makes the skin elastic, smooth and firm.
Food sources:
- Carrots
- Sweet potatoes
- Pumpkin
- Kale
- Spinach
How to take it.
- Vitamin A is fat-soluble, so it should be taken with healthy fats, like avocado, nuts, or olive oil.
- It is taken at night, after dinner.
Top 5 Supplements for Dry, Aging Skin
Here are the top 5 supplements that contain the essential nutrients mentioned above for combating dry skin caused by aging:
1. Nature Made Vitamin E
- Key Ingredient: This supplement contains Vitamin E.
- Benefits:
- It helps with skin hydration.
- It improves skin elasticity.
- It reduces oxidative stress.
- Why choose it?: Sourced from high-quality ingredients, gluten-free, no artificial colors or flavors and has no added preservatives.
2. Vital Proteins Collagen Peptides
- Key Ingredient: It contains Hydrolyzed collagen.
- Benefits:
- It strengthens the skin’s natural barrier.
- It boosts skin hydration.
- It improves skin elasticity and glow.
- Why choose it?: It has no added flavor and dissolves easily in hot or cold beverages.
3. Nordic Naturals Ultimate Omega
- Key ingredient: This supplement contains omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid).
- Benefits:
- It hydrates the skin from within.
- It reduces inflammation.
- It strengthens the skin’s natural barrier.
- Why choose it?: It has a great lemon taste with no fishy aftertaste. It also has a natural preservative.
4. Now Hyaluronic Acid with MSM
- Key ingredient: Hyaluronic acid with methylsulfonylmethane
- Benefits:
- It reduces the appearance of fine lines and wrinkles.
- It improves skin hydration.
- It also supports joint health.
- Why choose it?: It is unflavored and suitable for vegans. Also, it is tested monthly to ensure the product’s quality and purity continuously.
5. Garden of Life Vitamin Code Raw for Vitamin A
- Key ingredient(s): It contains vitamin A, vitamin C, vitamin D3, vitamin E, vitamin K, vitamin B12, vitamin B6, vitamin K2, zinc , manganese , molybdenum, selenium, chromium and iodine.
- Benefits:
- It supports skin hydration.
- It helps with cell renewal.
- It reduces wrinkles and fine lines.
- Why choose it?: It is a multivitamin supplement with probiotics, it is organic and whole-food based.
Tips for Choosing the Right Vitamins and Supplements
When choosing vitamins to clear your dark spots, here are things you should look out for to ensure you are going for the proper vitamin(s).
- Choose high-quality products: Go for products from reputable brands, third-party trusted, and products that contain minimal fillers or additives.
- Choose vitamins in their bioavailable forms: Vitamins are better absorbed in their bioavailable forms. So, choose supplements that contain ascorbic acid rather than just vitamin C, tocopherol rather than vitamin E, niacinamide instead of B3 and retinol instead of vitamin A.
- Topical vitamins may work faster, but it is best to go for oral vitamins as they target specific areas, while oral vitamins nourish the entire skin from within.
- Go for supplements that contain complementary vitamins and nutrients, as some vitamins work better when combined. For instance, vitamin C works better with vitamin E, while vitamin A works best with omega-3 fatty acids.
- Most importantly, consult your doctor first to ensure you take only the necessary vitamins and supplements.
Frequently Asked Questions
The best vitamins for dry and aging skin include vitamin E, vitamin C, vitamin A (retinol), hyaluronic acid and omega-3 fatty acids. These nutrients work well by hydrating the skin, improving collagen production and maintaining the skin’s natural barrier.
Although vitamins can improve the skin texture and appearance by reducing wrinkles and fine lines, it cannot reverse skin aging completely. However, they can slow down visible signs of aging as you begin to take the right vitamins.
Yes, you can take multiple vitamins together but ensure that there is no negative interaction between or amongst the vitamins you are taking. Which is why it is important to consult your doctor before you start taking any.
The best way to take skin vitamins is by adhering to a balanced diet, other natural remedies for aging skin, in combination with best supplements for dry skin.
