DEAR DR. GOTT: In a recent column, you suggested vitamin C for collagen synthesis. Would a C supplement be helpful to prevent skin wrinkles, which I understand are associated with collagen breakdown? I take 500 mg a day of vitamin C and have relatively few wrinkles at age 66.
DEAR READER: Three years ago, CBS News reported the findings of a study to determine the impact of nutrients from foods rather than supplements for skin aging. It was found that people who ate vitamin C-rich foods had fewer wrinkles than did people who ate substantially fewer foods containing C, proving that we are what we eat. The study was based on results from more than 4,000 women between the ages of 40 and 74 who had extensive dermatologic exams designed to evaluate the wrinkling and aging of their skin. They found that eating a diet low in C appeared to be a risk factor for wrinkling and skin dryness.
This was followed by several physicians who remain skeptical. For them, other factors come into play, such as good genes and protecting the skin from the damaging rays of the sun. Using a good face cream to keep skin moist is critical. Furthermore, these physicians feel people should not smoke.
Vitamin C products can be expensive. The most common form of supplementation is in pill form, often chewable pills. It is by far less expensive, safer and tastier simply to eat a healthful, balanced diet rich in fruits and vegetables, many of which are packed with vitamin C and other vitamins, minerals and nutrients.
Vitamin C is purported to benefit the skin in two ways. First, it is vital for the synthesis of collagen, a structural protein of the skin. Secondly, C is an antioxidant that can help reduce skin damage caused by free radicals.
The recommended dietary allowance of vitamin C for people 19 years of age and older is 90 mg per day for men and 75 mg per day for women. Smokers may require more, with 125 mg for men and 110 mg for women. This is because smokers are under increased oxidative stress from the toxins in cigarette smoke and are generally found to have lower levels of C in their blood.
My honest guess is that if you are relatively wrinkle-free at the age of 66, you are one lucky lady. You obviously have good genes, eat well, exercise, and protect your skin against the damaging rays of the sun. And if you feel the C is a part of your youthful skin, you should keep it up. My hat is off to you (but not in the sun).
To provide related information, I am sending you a copy of my Health Report “Vitamins and Minerals.” Other readers who would like a copy should send a self-addressed stamped No. 10 envelope and a $2 check or money order made payable to Newsletter and mailed to Newsletter, P.O. Box 167, Wickliffe, OH 44092-0167 or print an order form off my website at www.AskDrGottMD.com.
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