- Vitamin C – Vitamin C is a potent antioxidant and a component of collagen. Essential for tissue repair, healing and a healthy immune response, a typical dose is 500 – 3000 mg per day.
- Zinc – Like vitamin C, zinc is an antioxidant, essential for tissue repair and healing and is a component of collagen. Aim for 15 – 50 mg per day, but definitely not more than 100mg.
- Vitamin E – Vitamin E, another antioxidant, has been found to be effective in reducing the risk of skin cancers. A mixed vitamin E, one that contains all eight types of tocopherols, rather than just d-alpha-tocopherol, is the most beneficial. Avoid all synthetic sources of vitamin E as they can do more harm than good.
- Vitamin A – Another powerful antioxidant that has been proven effective in reducing the risk of skin cancer. A typical dose is 10,000IU per day. If you are pregnant, do not take supplements containing vitamin A beyond the amount found in your prenatal vitamin.
- Omega 3s – Omega 3s are naturally anti-inflammatory and are highly moisturizing to the skin, let alone beneficial for the heart, brain and eyes too! The perfect amount is about 2 to 4 grams per day.
- Selenium – Selenium is yet another antioxidant that has great promise in reducing the incidence of skin and other types of cancer.
Don’t forget to drink water!
Last but certainly not least, the most important component in your summer skin arsenal is reverse osmosis water – and lots of it. We can get dehydrated very quickly in the sun, which can cause us to look older, fast. Drink at least two liters of water per day, and even more if you are exercising. I tell my patients to drink two cups before every meal. Not only does it help with hydration – but it’s proven to aid weight loss as well.