Categories: HEALTH & WELLNESS

Vitamins for Healthy Skin, Hair, and Nails for Those Over 50

Many people realize that your outward appearance reflects what’s going on inside your body. There is no one-size-fits all solution for a vitamin and health supplement regimen. And because certain vitamins and minerals react with others, and with medicines, it is important to discuss your choices with a doctor, nutritionist, or other healthcare professional to create a program tailored to your personal needs. Clearly, some vitamin books, websites, or shops may be trying to sell a manufacturer’s product, which makes it imperative consult a trusted advisor.

Vitamin list
The 13 main vitamins are A, C, D, E, K and the eight B vitamins. Vitamins must be present in controlled quantities for a healthy body, and these quantities will differ with gender and with age. It is possible to have too much as well as too little of any one vitamin. Certain vitamins work together, enhancing absorption for best results. On the flip side, there are vitamins which may inhibit or interfere with another’s benefits.

Review your dietary intake
According to the Mayo Clinic, age alone is not a reason to supplement one’s diet. Like younger people, baby boomers wish to avoid deep wrinkles and dry skin, thinning and lackluster hair, brittle nails. And, like everyone else, they know that a healthy appearance in skin, hair, and nails begins from inside the body.

Healthy skin
An adequate intake of vitamin-rich foods helps to promote healthy skin. Retinol, commonly found in anti-aging wrinkle creams, is a compound of vitamin A, which encourages skin to turn over new cells more quickly. Animal sources for vitamin A include liver, dairy products, cod, and halibut. Plant-based sources for vitamin A include carrots, broccoli, spinach, collards, sweet potatoes, and squash. Vitamin E, easily applied topically, is often promoted as an antioxidant to ward off free radicals in the environment, such as smoke, pollutants, and excess sun. Research indicates that when combined with vitamin C, vitamin E is especially effective at limiting harmful effects of sun exposure.

Healthy hair
Vitamins C and E are antioxidants, which promote healthy hair. Vitamin C assists with circulation by stimulating hair follicle growth. Find vitamin C in citrus fruits, green and red bell peppers, kale, parsley, collard greens, turnips, broccoli, and guava. Vitamin E stimulates blood circulation to the scalp as well. Good sources of vitamin E are dark leafy greens, asparagus, corn, wheat germ, seeds and nuts, unsaturated oils, and olives. vitamin B6, found in fish, dairy products, and vegetables, is also cited for promoting hair growth. High dosage vitamin A, however, can cause hair loss, according to the American Academy of Dermatology, which underscores the need for consultation.

Strong nails
Vitamin B contains biotin for thicker and stronger nails over time. In addition to a good appearance, stronger nails will prevent peeling, breakage, and annoying and painful nail abnormalities. Biotin is naturally found in dairy products such as eggs, milk, cream, and yogurt. Non-dairy biotin-rich foods include fish, whole grain cereals, beans, yeast, bananas, potatoes, mushrooms, cabbage, cauliflower, and lean beef. The supplement known as vitamin B7 is occasionally referred to as vitamin H. Regulated doses of vitamin B12 and vitamin A are also cited as beneficial to healthy nail growth.

Sources:
www.livestrong.com
www.MayoClinic.com
www.AARP.org
American Academy of Dermatology