Scientific research has shown that virtually all vitamins affect life expectancy. If there is a lack of one vitamin in the body, all the others will work ineffectively.
According to the effect of vitamins on aging in women, it is customary to distinguish vitamins that affect the aging of the body as a whole, and vitamins that affect the aging of the skin, its condition, color, radiance and tissue turgor.
The expert told us more about the vitamins that women need to maintain youth and beauty – Elena Ryabinkova, MD, nutritionist, rector of the Ben Weider College of Fitness and Bodybuilding.
M.D., sports physician, nutritionist, rector of the Ben Weider College of Fitness and Bodybuilding
We will consider the main vitamins, the value of which is most important for slowing down the aging process and the state of the body as a whole.
The most proven link between vitamin deficiency and the rate of aging, the occurrence of aging diseases in vitamins, which respond:
for the antioxidant protection of our body Are vitamins A, C and E. The accumulation of free radicals is one of the main theories of aging. In addition to antioxidant functions, vitamins A, C, E help to strengthen the immune system, feel more invigorated and reduce the risk of many diseases of aging.
for protein metabolism, protection and length of telomeres, clarity of thinking and memory – these are B vitamins, especially vitamin B6, B12, folic acid, vitamin PP. Disruption of proteostasis (protein balance in our body) and shortening of telomeres (the ends of chromosomes that help cells divide) are other proven important theories of aging.
Maintaining protein balance, high-quality protein synthesis in the body, converting food into energy are important elements in the fight against aging. B vitamins are responsible for these functions. In addition, they are responsible for thinking, decision-making speed, and cognitive functions.
for bone strength, mineral metabolism, primarily calcium and phosphorus – these are vitamins D and K.
Vitamin D helps move calcium and phosphorus – essential minerals for maintaining bone strength – into the bloodstream. When your body lacks vitamin D, it takes calcium and phosphorus from your bones. Over time, this makes them thin and leads to conditions such as osteoporosis, which puts you at risk for fractures. It stimulates autophagy, cleansing the body of internal debris, and prevents telomere length from shrinking. Vitamin D prevents the development of many types of cancers and cardiovascular diseases. Deficiency of vitamin D in the body accelerates the aging of the brain.
Vitamin K also plays an important role in maintaining bone strength and contributes to blood clotting, helps to slow age-related calcium imbalance, reducing the manifestations of osteoporosis and calcification of soft tissues – arteries and heart valves, thereby reducing the likelihood of heart attacks and strokes
for the state of blood vessels, blood clotting Are vitamins C and K.
for the quality, regularity of the ovarian-menstrual cycle – this is the biological rhythm of a woman. In the first half of the cycle, it is recommended to pay attention to vitamins of group B, and especially B6 and B12, and in the second half of the cycle – to vitamins A and E.
The best vitamins for women against aging and prevention of aging diseases – A, C, E, D, B6.