How do we get vitamins completely if we cannot eat full plate of fruits and vegetables 5-8 servings a day? Today, doctor has tips and advice for healthy and help slowing down the cellular aging process.
Vitamin C
Dr. Nicholas Perricone who is famous anti-aging doctor from New York said that “Vitamin C or ascorbic acid is highly effective and the very first vitamin that has been discovered which has antioxidant activity and inhibition of melanin formation. It makes the skin more radiant and take important part in collagen formation, results in preventing wrinkles and aging skin.”
Vitamin C improves not only skin condition but also boosts immune system, reduce allergies, and prevent diseases associated with free radicals (Oxidative stress) such as coronary artery disease (CAD), Alzheimer’s disease (AD), cancers, and allergic rhinitis. In Anti-aging medicine, experts recommend taking vitamin C for about 1,000 – 2,000 mg per day. (Including obtain from the food) by dividing not exceeding 500 mg for the body per one time to absorb it better such as taking 1 tablet (500 mg), two times or four times. There is slight chance that vitamin C is excessive and accumulated in the body because it is water soluble vitamin with 100%, therefore it can be excreted in urine easily. Accumulation of Vitamin C in the body can be prevented by proper hydration (drinking water). However, patient with kidney diseases should consult doctor before taking any vitamins.
Vitamin E
When talking about vitamin C and follow with vitamin E. Vitamin E is one of the most powerful antioxidants but it has key difference from vitamin C is that it is a fat-soluble vitamin and insoluble in water. In certain areas of the body, for example, plasma membrane is fat which requires fat soluble vitamin to deal with free radicals occurred there. A simple message is that Vitamin C and E has their role in destroying free radicals which are initial causative factors of diseases related to cellular inflammation. Doctors recommend taking vitamin E for about 200-400 IU per day.
Vitamin E has the ability to help protect collagen from being damaged by free radicals, whereas vitamin C increases cell wall’s integrity. There are many research suggested that Vitamin E is beneficial in preventing heart disease, hypertension or high blood pressure, ischemic stroke, Alzheimer’s disease (AD), and cancer.
Choosing to eat a vitamin pill as food supplement, you should select the one which mimics the natural vitamin E is best. It should consist with alpha-tocotrienol, gamma-tocopherol, and tocotrienol.
Coenzyme Q10
Coenzyme Q10 is helps enzymes work and body system work normally. It is found in organs that use a lot of energy for instance; heart cell, muscle cells, and spermatogenesis cell. Q10 is an important part in the energy production of cell and also acts as antioxidant. Starting from the age of 30 years onwards, Q10 in cells are less in production. Moreover, lipid lowering agents also affect levels of Q10 in the body to decrease rapidly.
Studies in patients with heart failure, eating Q10 is associated with improved heart function. In the part of the skin showed that when it is light UVA destroyed, Q10 as the first military checkpoint that protects the skin against damaging free radicals. They recommend taking Q10 for about 30-100 milligrams per day. For heart disease patient should consult your doctor before taking it.
Alpha lipoic acid
Alpha lipoic acid or ALA is a vitamin that has special features to recycle vitamin C, coenzyme Q10, and glutathione, helping our body being able to use vitamins again. ALA also have unique features that can against free radicals both in fat (Lipid soluble) as plasma membrane and water (Water soluble). It’s like a special force soldiers that can attack the enemy everywhere, whether on the ground, air, and water.
In Europe, ALA is popular as a supplement in patients with diabetes mellitus. Because they found that ALA may help reduce complications in diabetic patients such as Peripheral neuropathies because ALA effect can reduce blood sugar levels naturally. Doctor recommend taking Alpha lipoic acid or ALA for about 30-100 milligrams per day for general supporting health and about 100-300 milligrams per day for prevention of complications from diabetes. Taking ALA combined with antidiabetic agents can cause severe low blood sugar level which is very dangerous. Diabetic patients should consult with their doctors before taking ALA.
Resveratrol & Grape seed Extract
Grapes contain substances that usually recognized in two groups such as resveratrol which is found in the skin of grapes and OPC (Oligomeric, proanthocyanidin, Proanthocyanidin, Pycnogenol), which is found in the seeds. The researcher team found that resveratrol can extend the life span of human cells and is also useful in preventing heart disease. It qualification is inhibition of coagulation and reducing bad fat, LDL (Low-Density Lipoprotein), and prevention cancer through the activation of tumour suppressor genes.
Oligomeric Proanthocyanin Complexes (OPC) found in the grape seed extract product group it features no less than resveratrol. Researcher has found that eating OPC as a sunscreen from within the body because the OPC reduces the damage the skin from UV light by up to 15% and also inhibits the degradation of collagen.
Omega 3 Fatty acid
Fish oil has good fat called Omega 3. Omega 3 can inhibit inflammation in the body. It is comparable to water from fire extinguishers to help contain and reduce the spread of the flames burning inside the cells of our bodies.. It can increase the level of good fats, decrease triglyceride levels, reduce the inflammation of heart in cellular level, reduce the inflammation of brain cells, reduce blood pressure in patients with hypertension, reduce the symptoms of rheumatoid arthritis, and prevent Alzheimer’s, and etc. They recommend eating Omega 3 for about 1-2 grams per day
Vitamin D
We all know the benefits of vitamin D. It is good for strengthening bones but researchers who have never stopped searching and found out more benefits of it including such as preventing breast, ovarian and prostate cancer, enhances the immune system, stimulates white blood cell and treating depression.
Natural way to improve Vitamin D level is staying in sunlight about 10-15 mins each day.
You can apply sun cream on your face but wear short-sleeve shirt in order to get UVB stimulate skin to create vitamin D.
DR.ORNKAMOL INKONG-NGAM
Anti-aging PWA life center
Phyathai 3 International Hospital
