You would have often heard in your life that it is important to supplement yourself with vitamins and minerals. Also, the grandma’s rule of having cod liver oil supplements is on the top of the list. In this article, we would highlight the importance of consuming supplements and their use for a skincare routine. Supplements are especially important for the skin when you are in the 30s or have reached the late 30s.
What are Supplements?
It is referred to as a manufactured product that supplements your diet when taken through the mouth as a pill, tablet, capsule, or liquid drops. Vitamins, minerals, amino acids, fatty acids, enzymes, botanicals, metabolites, and other substances may be taken as food supplements. A supplement provides nutrients that are either extracted from some food source or maybe made artificially, independently, or in amalgamation with other nutrients to increase the quantity of ingesting.
Some substances, like plant extracts and pigments, are promoted as having some biological benefits other than being vital for life processes. Animal products can also be a supplement source, for instance, collagen from fish and poultry. Dietary supplements in the United States and Canada are classified as a type of foodstuffs and are thus monitored accordingly.
Are Supplements Really Important?
Dietary or nutritional supplements contain nutrients that our body needs to work properly but are not produced by itself. The only source for these nutrients is the food we eat. For Vitamin C, you need to consume plenty of citrus fruit and carrots for Vitamin A. This indicates that people with an imbalanced diet or poor nutrition would not be getting all the vital nutrients that would be crucial for various body functions. To perform accurately, you need these essential supplements at the right amount.
However, nutritions at Johns Hopkins conclude that it is better to spend bucks on nutrient-packed foods like fruits, vegetables, fish, whole grains, and low-fat dairy products. They are in contradiction to buying expensive multivitamins and ignoring the importance of natural foods. It is true to some extent because as you age and you get more prone to various chronic diseases. These ailments require to restrict your diet, for example, diabetes, asthma, and other heart diseases.
Due to a restricted diet intake, you would need to supplement your body with the nutrient your body is lacking in. This is where you need dietary supplements. If you lack in various essential vitamins as you age, the first effect it shows is on your skin. Let us have an insight as to which vitamins are vital to prevent early signs of aging and regain the youthful glow on your skin even if you reach your fifties.
1. Vitamin C
Vitamin C is popular to help prevent colds and flu and improves immunity. Seldom would you know that this compelling antioxidant also helps in improving skin appearance along with its texture. Vitamin C is also stated as ascorbic acid that stimulates the production of collagen that aids in reducing fine lines on the face.
Vitamin C is a water-based vitamin, which means that you can consume it without any fear of over intake. However, no more than a single tablet of Vitamin C should be consumed.
It is not a common practice, but applying Vitamin C also has many benefits. It rehydrates and helps to reduce hyperpigmentation, making you look younger. Crush your vitamin C supplements and mix with water to form a thick paste, apply it on your skin, and you will witness some staggering results.
Vitamin C is a miracle product for your immune system and your skin. Some even refer it to as a time machine for your skin.
You should have zinc supplements in your pocket all the time if you are over fifty. Zinc is an essential part of our diet that we tend to usually neglect. Zinc repairs DNA, which reduces the chance of you getting cancer. Zinc has amazing healing abilities, and it is recommended for people with an ulcer. The scientific community very well recognizes its ability to repair.
Research suggests that zinc slows down the development of eye diseases that are developed with time. This means that you don’t need to get reading glasses when you are old if you take these supplements. The best benefit of zinc is that it helps to reduce acne. People suffering from acne have shown significant signs of recovery after consuming zinc for some time.
Zinc should be consumed in a limit, which is 8 milligrams (mg) for women and 11 mg. More than that can cause :
- Stomach Cramps
If you feel these symptoms after taking a zinc pill, just drink water and hope these symptoms go away soon.
3. Omega-3 Fatty Acids from Fish Oil
Omega 3 is one of the supplements almost each individual has one one benefit or the other from it. It has clinically proven results from heart diseases to arthritis, temperament issues and brain health along with allergies that also include skin allergies, eczema and improving immunity.To benefit from it about 2-3 grams which measures 2000 to 3000 mg daily is a sufficient amount for a single dose, which is hard to obtain from food only.
Dermatologists believe that this supplement in liquid form benefits hyperpigmentation. Particularly, as a result of acne scarring and repeated facial breakdown discoloration. It also works great for knees and elbow discoloration.
But I am a Vegan?
No problem, Barlean’s Flax Oil supplies over 7600 mg of Omega 3’s (as Alpha-Linolenic Acid) per tablespoon. But it has to be processed to be used by the body, and only 12% of this omega-3 is absorbed. If you are not okay with consuming more than a tablespoon of flax oil a day, you should speculate using flax oil rich in lagnan. Although it would not work as a substitute for Omega-3 supplement but can provide the same benefits.
As FAO and WHO have described, probiotics are: “living microorganisms, which offer their host health benefits when administered in sufficient amounts.
Because of the wide variety of favorable health effects, probiotics are at the center of the production of practical dairy goods. The studies have backed some of such safety statements such as enhancing bowel health, improving the immune system, synthesizing and increasing the availability of the nutrients, lowering lactose intolerance symptoms, minimizing allergy incidence in susceptible individuals, and decreasing the likelihood of other cancer disorders. The key fields addressed in the most recent research are inflammatory diseases (IBS and IBD) and allergies. Diarrhea.
Probiotics improve your immune system by many folds, which in return improves your looks. It makes your skin bright and removes saggy skin. Probiotics have proven to be the best way to train your immune system.
4. Vitamin D-3
Vitamin D3 is the most important Vitamin that almost everyone needs in our community. According to the studies, 41% of the US population is Vitamin D3 deficient. Even though we can get Vitamin D3 from the sun, we are still mostly lacking it in our bloodstreams. This is where D-3 supplements help us regulate our D-3 requirement of the body.
Vitamin D, active as calcitriol, helps in the growth of new skin cells, repairment and prevents aging. Through increasing calcium absorption, vitamin D-3 helps develop and maintain bone strength. It leads to the maintenance of minerals like calcium and phosphorus concentrations in the body, which strengthens the muscle and immune systems.
D-3 will even assist with stress and seasonal allergies, chronic disease, strengthening the immune system, enhancing performance, lowering blood pressure, and maintaining mothers and babies stable through pregnancy. Recent findings indicate it can minimize the cancer risk by rising cellular proliferation and functioning as an anti-inflammatory disorder.
It is usually recommended to use Vitamin D-3 2200 IU, twice a day, or the 5000 IU once a day. Over intake of Vitamin D is possible, and it can cause some serious complications such as elevated blood calcium levels, nausea, vomiting, and poor appetite. Stomach pain, constipation, or diarrhea are the most common. It can even cause Kidney failure, so be careful how much you are consuming a day.
Collagen is a protein that makes up to 80% of your skin. With time our body tends to forget how to produce these proteins and naturally, it makes our skin look old and pale. Imagine collagen as ropes holding a tent. If you remove even one of these strings, the tent will get wrinkles and become loose. This is what exactly happens to our skin.
This is where the collagen supplement helps you to get them back. Collagen supplements make your skin tighter and make it wrinkle less. Collagen is macromolecule, which is not easy for the stomach to absorb due to which these supplements also act as fiber and make our intestine healthy as well.
Collagen provides dexterity to your skin and makes you glow in your sixties. If you want the best results, it is preferred to use powdered collagen supplements.
All of these supplements are great for all ages and should be consumed by everyone. It is always better to consult a doctor before you start taking these supplements to protect yourself from any unexpected symptoms. Always take these supplements from a trusted brand; going for cheap knockoffs will only put your life on the line.