Have you heard that vitamin A is vital in midlife, but you don’t know why? Read on to find out the reasons middle-aged women need to include this vitamin in their diet and on their skin.
First of all – what is vitamin A?
It is a group of fat-soluble compounds that includes retinol, retinal, retinoic acid and provitamin A carotenoids.
Vitamin A compounds come in two different forms:
- Retinol: An active form of vitamin A which is found in animal liver, whole milk, and some fortified foods. Your body can use these as they are.
- Carotenoids: (Dark-coloured pigments.) These are found in plant foods and can be converted into an active form of vitamin A. The most well-known carotenoid is beta-carotene.
So, why do we need it?
Vitamin A is an essential nutrient that helps to maintain good vision and a healthy immune system and is important for skin and cellular health, and growth and development. (All very important throughout life, but especially important for us in midlife.) Also, when applied topically, it helps to reduce the appearance of fine lines and wrinkles by stimulating the production of collagen and accelerating cell turnover.
Related: Why is vitamin c so important for us in midlife?
How can I include vitamin A in my diet?
Vitamin A compounds are found in both animal and plant foods.
- Cod liver oil
- Animal liver
- Eggs
- Fortified breakfast cereals
- Dairy products like milk, butter and cheese
- Tomatoes
- Sweet potato
- Carrots
- Kale
- Pumpkin
- Broccoli
- Spinach
- Red/green peppers
- Melon
- Apricot
- Papaya
- Mango
Another way to make sure you are getting your daily dose of this nutrient is by taking a supplement.
Skincare
Okay, so it’s important to get our daily dose internally, but we’ve all heard about how vitamin A helps topically with ageing skin.
Skincare experts tell us that vitamin A products help with reducing the appearance of fine lines, exfoliate dull skin, protect against free radicals, fade scarring and even out skin tone. That’s because retinol stimulates the production of new skin cells and collagen. Also, carotenoids are high in antioxidants. So you can see why it makes absolute sense to include a good vitamin A product in our daily skincare routine.
How to use it
It’s important to introduce retinol into your skincare routine SLOWLY because it is a powerful ingredient that can cause irritation and flaking. So, start with a product with a low-strength formula, and work your way up. Also, use your product once a week initially, building up to more frequent use as your skin can tolerate it. Also important – don’t be tempted to use more than directed.
It is generally recommended to apply your retinol products at night on dry skin and be sure to wear sunscreen during the day because retinol increases the skin’s sensitivity to the sun. Avoid the eye area and the areas around the nose and corners of the mouth. Also, do not be discouraged if you experience redness and flaking when you first start using this product because this is normal. (You can apply moisturiser before or after using retinol to weaken the formula slightly.) Ultimately, it is recommended that women over the age of 50 should aim to eventually be using retinol on their skin five times a week.
Important to note
Vitamin A comes in a few different forms – from retinyl palmitate (the weakest version) to Retin-A, the strongest form. Other ingredients you might also see on a label are retinol, retinal, retinoic acid, tretinoin, retinaldehyde, retinyl retinoate, hydroxypincolone retinoate, adapalene, beta carotene, or a natural derivative, rosehip oil. These are all vitamin A.
Alpha-H Vitamin A 0.5 25ml (1)
A good way of introducing vitamin A into your routine.
Medik8 Retinol 3TR Advanced 0.3% Vitamin A Serum 15ml (2)
Containing 0.3% Retinol, this product also contains Vitamin E for more stability. Good starter retinol.
Murad Resurgence Retinol Youth Renewal Serum 30ml (3)
This product contains three types of Retinol: a fast-acting Retinoid, a time-released Retinol and a Retinol booster. Good starter.
SkinCeuticals is a well-trusted, science-led brand. I’ve been using this one and love it.
The Ordinary Retinol 0.5% in Squalane (5)
This is a very affordable option.
Paula’s Choice 1% Retinol Treatment (6)
I recently discovered this brand and only heard good things about it.
So, do you get your daily dosage and include vitamin A in your daily routine? I’d love to know how you incorporate this vitamin into your life and what your favourite products are – reply in the comments section below.
Related: What you need to know about skincare for Maturing Skins
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