Best at Every Age! 5 Key Age-Fighting Vitamins

There’s really no way around getting older. If we have the privilege of residing here on planet Earth, we are aging. So rather than deny that we’re getting older, let’s use the best information available to us to maintain and support a lifestyle of health and vitality. And isn’t that really the goal? In my last post, I talked about how a positive mindset is key to cultivating a youthful outlook. In this post, let’s explore some important vitamins that will help us maintain a healthy, active lifestyle.

Read on to learn about 5 key vitamins that will help fight the effects of aging:

Vitamin E

Vitamin E, also known as alpha tocopherol, is an antioxidant vitamin that fights off oxygen free radicals, which are harmful molecules that are missing an electron. Free radicals scavenge your body to find that missing electron. This damages cellular structures, including DNA, which can lead to cancer. In addition, Vitamin E helps the immune system and helps govern how genes are expressed.

Because Vitamin E is a fat-soluble vitamin, it’s especially good for cracked and dry skin and helps skin hold moisture. It’s often used in lotions, creams, and many types of sunscreens. Additionally, Vitamin E helps to keep blood from clotting, so will lessen your risk of heart attack and stroke. It also reduces the risk of atherosclerosis by helping to reduce LDL cholesterol.

Research also shows evidence that vitamin E prevents some of the cognitive decline seen in the elderly because of its antioxidant effects on the brain. Supplements are especially important because absorption levels tend to be low. When selecting Vitamin E supplements, make sure to choose ‘alpha tocopherol’ and NOT ‘alpha tocopherol acetate’ which is alpha-tocopherol mixed with acetic acid.

Vitamin C

Free radical damage occurs from exposure to the sun, pollution, radiation, cigarette smoke inhalation or even some foods. Vitamin C is an antioxidant that helps fight off the damage of free radicals, as well as helping regenerate other antioxidants in the body. Supplementing with Vitamin C also promotes wound healing, and helps to maximize your skin’s collagen production, enhancing a more firm and youthful appearance.

Vitamin C can also prevent heart disease and cancer, and may even prevent or delay macular degeneration and cataracts. Brightly colored vegetables and fruits are great food sources for Vitamin C. Because cooking destroys Vitamin C, eat your fruits and veggies raw for best availability.

Vitamin K

Vitamin K is essential for blood clotting as well as brain and nervous system health. There’s more than one kind of Vitamin K, including Vitamins K1 and K2, with K2 offering important health benefits. MK-4 and MK-7 are two types of K2 supplements. While you can get MK-4 naturally through grass-fed dairy, eggs and goose liver, MK-4 supplements are synthetic. MK-7 (menaquinone-7) supplements are derived from products created by soy fermentation, enabling easier absorption.

Vitamin K2 is very beneficial for bone health. Low levels are typically associated with lower bone mineral density, increasing the risks for osteoporosis-related hip fractures. K2 works synergistically with Vitamin D3 and calcium to prevent bone loss, with some promising research showing reversal of bone loss with therapeutic doses of K2. K2 also offers heart protection, preventing calcification in the heart valves and aorta. Additionally, there is promising K2 research for the treatment and prevention of Alzheimer’s disease. 

You need more vitamin K than your body makes itself so you can supplement or use a topical cream containing vitamin K. Vitamin K can help prevent the dark circles that begin to appear under the eyes as we age. Studies have shown that vitamin K constricts capillaries, helping under-eye circles be less prominent.

Food sources of Vitamin K1 include lettuce, broccoli, spinach, and kale as part of a healthy diet. If choosing supplements, caution should be taken if you are on anticoagulants. Make sure to check with your health professional before starting any new supplements.

Niacin

Also known as vitamin B3, niacinimide, and nicotinic acid, Niacin increases the ability of skin to hold moisture so it appears younger. Hydrated skin not only enhances appearance, it also provides a moisture barrier from invading microbes. Topically applied, Niacin increases cell turnover, relieves rosacea and decreases age spots.

Internally, Niacin reduces triglycerides and increases HDL – the “good” cholesterol, helping to prevent atherosclerosis or “hardening of the arteries.” Niacin also helps convert food into energy. The best food sources for Niacin are poultry, fish, meat, nuts, and eggs.

Niacin supplements can be effective, but one side effect is flushing. Extended-release supplements can help prevent a flush. If you choose to take Niacin supplements, do your research and choose a supplement that will give you the benefits you need without harmful side effects. If in doubt, check with your health professional.

Vitamin A

Vitamin A is another great antioxidant that fights free radical damage in the cells. Oxidation is believed to be one of the causes of degeneration and disease as we age. Vitamin A is essential for eye health, and has been shown to be an important ingredient in bone health.

Vitamin A creams lessen the signs of UV damage from the sun. Retinoids and retinol (derivatives of Vitamin A) are good for skin as they enhance collagen production, smooth skin and even out skin pigmentation. Retinol is a gentler, non-prescription type of retinoid with the same effects as prescription retinoids but fewer side effects, including redness, scaling, and sun sensitivity. 

Food sources of Vitamin A are fatty fish, eggs, liver, carrots, dried apricots, cantaloupe, sweet potatoes, bell peppers, fish, liver, dark leafy greens, winter squashes, lettuce, and various tropical fruit. Too much Vitamin A can cause hair and bone loss as well as liver damage, so it’s important to supplement with the right kinds of Vitamin A and watch your dosage.

Let’s support our health

The truth is that we can’t stop the aging process, but we can take steps to support our health. A glowing, healthy physical appearance is a good reflection of our internal health, and a diet rich in vitamins and minerals can help us look and feel strong and vital, at every age!

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This information is presented as entertainment and not meant to diagnose or treat any illness or disease. Always consult your medical professional before adding anything new to your diet.

Sources:

today.oregonstate.edu
Answers.com
AnnMarieGianni.com
ncbi.nlm.nih.gov
lpi.oregonstate.edu
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lpi.oregonstate.edu/vitamin-C
lpi.oregonstate.edu
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thehealthyhomeeconomist.com
ncbi.nim.nih.gov
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