Aging is not typically brought up during dinner conversations as most people prefer to avoid discussing the process of getting older. Despite the negative connotations often associated with it, aging can have positive aspects. It signifies increased maturity, wisdom, and access to opportunities that were previously limited to individuals under 21.
Although there are many positive aspects, we tend to focus on the visible signs of aging as we grow older. While it is enjoyable to experience certain things that come with age, is it necessary to handle the appearance of aging? It can feel quite daunting as you strive to find a solution for wrinkles, fine lines, and discoloration, seeking an escape from this never-ending cycle.
Have you ever attempted numerous times to discover a product that could assist in combating laugh lines or reducing the visibility of the most recent forehead crease?
Despite our desires, it is not possible to slow down the ride of life. However, that does not imply that we cannot assist our skin in maintaining its youthful appearance for as long as possible. While we are aware that there is no miraculous solution to reverse signs of aging, there are methods to aid in this process and mitigate cellular damage proactively. How can you achieve this? By focusing on the internal processes within your body and incorporating skin-healthy vitamins, minerals, and antioxidants into your diet.
Not all anti-aging vitamins available in the market have proven skin benefits, which is why it is important to research and select a supplement that has demonstrated effectiveness. Although there are several supplements renowned for their ability to improve the skin, below are the top 8 to begin your journey towards achieving radiant skin.
Do anti-aging supplements work?
Let’s begin by explaining how the aging process works in order to answer this question. While cellular aging is unavoidable, premature aging can occur due to various environmental factors such as ultraviolet (UV) rays, an unhealthy diet, alcohol consumption, as well as psychological factors including stress. Therefore, the optimal approach to promote healthy aging involves consuming a diet rich in nutrients, engaging in regular exercise, and, importantly, wearing sunscreen. Nonetheless, it is worth considering that supplements might assist in safeguarding the skin against these detrimental environmental effects, thus potentially prolonging a youthful appearance.
According to Dr. Sandy Skotnicki, the director of the Bay Dermatology Centre, determining the efficacy of supplements can be challenging, and the scientific evidence supporting the use of beauty vitamins is limited. Similarly, Joshua Zeichner, the director of cosmetic and clinical research at Mount Sinai Hospital, agrees that there is only limited data proving the effectiveness of oral supplements. He suggests that sticking to a good skincare routine is the best approach for addressing aging skin. However, he acknowledges that certain supplements might help protect the skin barrier. Dr. Skotnicki adds that consuming antioxidants like vitamins A and E, beta carotene, lycopene, and omega-3 fatty acids could potentially result in more supple skin.
What should you look for when buying anti-aging supplements?
If you’re interested in trying an anti-aging supplement but you’re unsure of which one to pick due to the overwhelming options of multivitamins, Wendy Bazilian, DrPH, RDN, and author of Eat Clean, Stay Lean, advises that you should pay close attention to the labels. Here are the things you should search for (and steer clear of).
- Look for third party verification. To make sure your supplement actually contains what it claims to contain, you should look for “GMP” and “USP” on the label. This indicates that the product adheres to the Good Manufacturing Practices and U.S. Pharmacopeia Standards for quality and purity, among other things. The National Science Foundation (or NSF) and ConsumerLab.com also provide a degree of certainty when it comes to verifying the effectiveness of a supplement.
- Be wary of supplements that promise “energy.” These supplements often contain caffeine, guarana, green tea, or other stimulants. Dr. Bazilian warns that in addition to caffeine-related jitters, these stimulants can occasionally cause elevated blood pressure or other issues.
- Avoid taking too many herbs. Though herbal medicine has a lot of positive effects, Dr. Bazilian says “herbal medicine isn’t one size fits all,” and that there are risks associated with some. She suggests consulting someone licensed in herbal medicine in addition to your doctor before you try herb-dense supplements.
The 10 Supplements for Skin Rejuvenation
1. Vitamin A
Vitamin A is highly valued in the world of skincare due to its crucial role in safeguarding the skin against damage.
The process is as follows:
Both the outer and inner layers of your skin require vitamin A to prevent and shield it from sun damage, which significantly impacts the overall health of your skin. Sun damage is solely responsible for the degradation of collagen, which maintains the firmness, plumpness, and youthfulness of your skin. Absence of this protection can lead to various issues for your skin, including:
- Sagging
- Age Spots
- Skin Cancer
Furthermore, when combined with an SPF, vitamin A acts as a powerful antioxidant, providing protection against sunburns on warm-weather beach days. Moreover, vitamin A has been scientifically validated for its ability to promote skin healing, alleviate inflammation, and regulate oil glands.
Although vitamin A can be found in food, it is most effective when consumed in a concentrated form.
2. Vitamin C
Vitamin C has always been highly regarded. It is commonly believed that obtaining adequate vitamin C is crucial. It plays a vital role in maintaining a robust immune system and providing energy for the body. Moreover, vitamin C also possesses skin-enhancing properties that might surprise you.
Vitamin C is a potent antioxidant known for its ability to fight cancer and promote healthy skin by boosting collagen production. This is why many anti-aging skincare products incorporate vitamin C as a primary ingredient. Although most skincare companies recognize the importance of vitamin C for skin health, it should be noted that topical applications are not as effective as oral supplements.
3. Omega-3
Omega-3s have received considerable attention due to numerous reasons. Despite the wide-ranging benefits they offer for overall well-being, their impact on skin health is unexpectedly remarkable. According to a review conducted in 2018, fish oil and its constituents, namely Omega-3, were discovered to be beneficial in promoting both the internal and external health of the skin.
By assisting in the maintenance of the skin’s homeostasis, improving the skin’s barrier function, reducing inflammation (particularly caused by harmful UV light), and promoting skin healing to minimize blemishes, how is this accomplished? Furthermore, certain fish oils may include extra skin-healing nutrients like vitamin A, vitamin D, and selenium.
4. Collagen Peptides
Collagen-related products have seen a surge in popularity in the past year or so. Numerous companies have joined the trend by creating various products that emphasize the use of this highly sought-after ingredient. Collagen can now be found in a range of forms, including shakes, gummies, and powder mix-ins. It appears that collagen has emerged as the latest solution for achieving rejuvenated skin.
The truth is that collagen peptides, which are a broken-down form of collagen, are as beneficial as people claim. However, it is unfortunate that not all products on the market, which claim to have collagen, are potent enough for skin rejuvenation.
Collagen, often regarded as a miraculous remedy bestowed with the power of rejuvenation, seamlessly integrates into our bodies as it is a product of our natural synthesis. Hence, one might question the necessity of a supplement for a substance that our bodies already generate.
The production of collagen decreases as we get older, resulting in decreased firmness and elasticity of the skin, which leads to accelerated signs of aging. Collagen is crucial for maintaining the skin’s structure, therefore acquiring more of it is beneficial.
Do you need some evidence? According to a study conducted in 2019, it was discovered that 72 women who consumed a supplement with 2.5 grams of collagen daily for a duration of 12 weeks, along with other skin health ingredients, experienced noticeable enhancements in skin moisture, texture, and flexibility.
In another study, it was discovered that 114 women, who consumed 2.5 grams of collagen peptides for a duration of 8 weeks, experienced a substantial decline in eye wrinkles and an improvement in collagen levels of the skin.
It’s not surprising that everyone is discussing collagen.
5. Crocin
You may be wondering, “What exactly is this supplement?”
Although the name may not ring a bell, its parent ingredient is well-known. Saffron contains a yellow pigment known as Crocin. This expensive yet delightful spice is frequently used in Indian and Spanish cuisine.
What is it about it that makes it have such a special impact on your skin? Research has indicated that regular consumption of crocin can result in anti-cancer, anti-inflammatory, anti-anxiety, and anti-diabetic effects.
Including Crocin in your daily routine can help your skin stay youthful and supple, as it contains anti-aging compounds. By doing so, you may notice a reduction in wrinkles, fine lines, and other age-related skin concerns.
In addition, Crocin has demonstrated the ability to slow down the production of aging compounds in the skin, thereby preventing age-related nerve damage.
In order to obtain this supplement, what is the most recommended approach? It is common knowledge that saffron is the priciest spice globally, making purchasing the actual spice in large quantities unappealing. Therefore, the optimal solution is to acquire a concentrated saffron supplement, which will undoubtedly benefit your skin.
6. Polypodium leucotomos extract
The most important rule for younger-looking skin is, of course, to protect it from the sun. Dr. Nava Greenfield, a dermatologist at Schweiger Dermatology Group in New York City, explains that ultraviolet light damages the extracellular matrix between cells and accelerates the aging process. This is why she suggests taking an anti-aging supplement that includes an extract from a fern called Polypodium leucotomos, found in Central America. Research has demonstrated that this extract can extend the time it takes for the skin to burn due to the sun’s damaging rays.
Dr. Bowe states that her patients with melasma highly recommend Heliocare. They claim that their skin becomes brighter and their tone becomes more even when they begin using it. Nonetheless, Dr. Bowe highlights that no pill can substitute the use of sunscreen. The reported level of protection provided by Heliocare is insufficient to meet the AAD’s recommendation of using a sunscreen with an SPF of 30 or higher. Therefore, it is still necessary to apply sunscreen generously.
7. L-theanine
L-theanine, an amino acid found in specific teas like green tea, has demonstrated the ability to enhance alpha brain waves, the same calming waves experienced during meditation. Consequently, certain studies suggest that taking L-theanine supplements may aid in safeguarding against oxidative stress.
8. Zinc
Known for its ability to enhance immune system function and promote wound healing, this crucial trace mineral may also have the potential to safeguard the skin against harmful UV damage, according to both Dr. Skotnicki and Dr. Greenfield. Studies in the Journal of Nutrition have revealed that a lack of zinc can accelerate the aging process, while a report in Pathobiology of Aging & Age-Related Diseases suggests that the existing evidence on the effectiveness of zinc is limited but promising.
9. Resveratrol
As well as providing raspberries and grapes with their deep red coloration, this antioxidant has demonstrated significant advantages for skin health. Research suggests that resveratrol aids in the skin’s response to UV exposure and free radicals, effectively combating signs of skin aging. Although these benefits can be obtained by consuming certain foods such as berries, it is sometimes simpler to observe the effects of this compound through supplements.
10. Selenium
In the same way, selenium possesses antioxidant properties which can potentially improve skin quality and combat free radicals. Selenium collaborates with enzymes within the body to counteract oxidative stress, which is the accumulation of free radicals that speeds up the aging process. Based on existing research, selenium might also contribute to slowing down both mental and physical decline.