Vitamins versus minerals

• Vitamins are organic substances made by plants or animals. They help enzymes carry out chemical processes in the body. Vitamins fall into two categories: fat-soluble and water-soluble.

  Fat-soluble vitamins dissolve in your body’s fat and are then stored. Water-soluble vitamins need water to dissolve. Although they’re absorbed by your body, water-soluble vitamins aren’t stored.

  Therefore, you must take them daily. In fact, you might want to take a water-soluble vitamin — like vitamins B and C — both in the morning and evening, because it’s excreted via urine from “your body about every eight hours,” explains Cleveland Clinic internist/anesthesiologist Michael Roizen, M.D., in Allure.

• Minerals, in contrast, don’t come from living plants or animals. Still, they play several important roles in our body, like balancing fluid levels and sending signals from nerves to muscles. Examples of minerals include sodium and potassium.

1. Vitamin A

• Fights free radical/UV damage. This antioxidant may decrease free radical and UV damage, which can result in skin aging and wrinkling, according to Instant Beauty: Getting Gorgeous on Your Lunch Break.

  You probably get enough vitamin A from your diet, so you likely don’t need a separate supplement, explains Prevention. Plus, too much vitamin A — over 5,000 International Units (IU) daily — can increase your chances for broken hips and liver problems. In addition to supplements, you’ll also find vitamin A in topical acne and anti-wrinkle treatments.

2. Vitamin C

• Diminishes free radical/UV damage. Oral vitamin C minimizes damage from free radicals and UV exposure, which can result in wrinkles and skin cancer, according to Prevention.
• Has a higher concentration. Many skin creams and topical treatments contain vitamin C, so why take a supplement? “The concentration in most creams tends to be low,” and topical vitamin C breaks down once it hits air or light, reports WebMD. Take between 500 and 3,000 mg of vitamin C daily, advise experts in Prevention and WebMD.
• Find it in: Perricone MD Vitamin C Ester Dietary Supplement

3. Vitamin E

• Minimizes sun damage. Vitamin E taken orally could help minimize sun damage and reduce wrinkles, reports CBS News. According to a small study published in Environmental Nutrition, participants taking natural vitamin E and a carotenoid supplement had less skin redness after UV exposure compared to participants taking the carotenoid supplement alone. What’s more, the carotenoid-plus-vitamin-E group showed less reddening four weeks before the carotenoid-only group.
• Boosts other vitamins. Vitamin E might make other vitamins — like A and C — more effective, according to CBS News and Discovery health. Take 400 IU daily, suggests Prevention.
• Find it in: Perricone MD Skin Clear Nutritional Support System Dietary Supplement

4. Coenzyme Q10

• Defends against cancer. Made naturally by the body, Coenzyme Q10 protects cells from cancer-causing damage, notes WebMD. However, production of this antioxidant slows down as we get older.

  When selecting this supplement, make sure it’s in gel cap form, which ensures the body absorbs it properly, writes dermatologist Leslie Baumann, M.D., for Yahoo Health.

• Find it in: Kinerase Multi-Vitamins Minerals and Nutrients

5. Fish oil

• Reduces dryness/irritation. Found in fish, essential fatty acids — like omega-3s and omega-6s — decrease dryness, irritation and inflammation, according to Notebook. You can get essential fatty acids by taking “two grams of fish oil” daily, advises Dr. Roizen.
• Lowers risk of sunburn/skin cancer. Omega-3s in fish oil may also decrease your risk of sunburn and skin cancer. In one study, participants took either four grams of fish oil or a placebo every day for three months. Then, participants were subjected to UV light. Those who took fish oil “developed significantly less sunburn and DNA damage when exposed to UV light” compared to participants that had the placebo, reports Allure.
• Find it in: Kinerase Multi-Vitamins Minerals and Nutrients

6. Heliocare

• Protects against sunburn and inflammation. Made from fern extract, Heliocare offers protection against sunburn and, like other antioxidants, it’s also anti-inflammatory and fights free radicals, writes Dr. Baumann. In fact, she refers to Heliocare’s benefits for sun protection as “one dermatological innovation that’s tried, tested, and an absolutely worthwhile investment in your skin.”

  One Harvard study even suggested that Heliocare starts working after just one day, while other antioxidants take months, reports Allure.

  To reap its sun protection benefits, take two pills 60 minutes before heading outdoors if you plan on being in the sun for a long time, recommends Dr. Baumann. But never use this supplement in place of sunscreen.

• Find it in: You can buy Heliocare at pharmacies without a prescription, but you might have to ask the pharmacist for it at the counter. It’s not usually kept with other vitamins.

7. Estrogen

• Promotes a youthful complexion. Studies show “that post-menopausal women taking estrogen have less skin dryness and wrinkling than those who do not,” notes Discovery Health. Estrogen supplements might also reverse deep wrinkles, dull skin and tone loss, according to Instant Beauty: Getting Gorgeous on Your Lunch Break.
• Does have risks. Hormone replacement therapy is a complex treatment and might have serious complications. It’s particularly controversial because of its link to uterine and breast cancer, cautions Instant Beauty.

When taking your supplements

• Ask your doctor. Oral supplements may offer several skin benefits, but before you take them, always consult your doctor. You want to make sure the supplements are safe and won’t interfere with any prescription medications or other supplements you might be taking.
• Eat healthy. Also, keep in mind that vitamins or supplements aren’t meant to replace a balanced, wholesome diet. Eating a variety of foods is still necessary to ensure proper nutrition and health.
• Wear sunscreen. Even though some supplements can decrease your risk of sunburn, skin damage or skin cancer, you should still slather on sunscreen for protection against both UVA and UVB rays.

See also:

Chew on This: Foods that Foster Healthy Skin

Vitamin A: Retinoids

Vitamin C

Coenzyme Q10