5 Science-Backed Supplements That Turn Back Time on Your Skin
5 Science-Backed Supplements That Turn Back Time on Your Skin
Blog Article
New research highlights the effectiveness of collagen peptides, glycine, astaxanthin, hyaluronic acid, and niacinamide in combating skin aging, offering hope for a youthful complexion.
- Collagen peptides improve skin elasticity and reduce wrinkles.
- Glycine, abundant in collagen, protects against damage from advanced glycation end products.
- Astaxanthin, a powerful antioxidant, boosts moisture and elasticity.
- Hyaluronic acid replenishes skin's hydration, diminishing dryness and wrinkles.
- Niacinamide fortifies skin barrier function, reduces hyperpigmentation, and supports DNA repair.
The Fountain of Youth: Five Supplements for Ageless Skin
Let's cut through the marketing fluff. Science has identified a powerful arsenal of supplements that can genuinely turn back the clock on your skin. According to a very interested and detailed article I found on a relatively unknown website called foodnourish, collagen peptides, glycine, astaxanthin, hyaluronic acid, and niacinamide – are five supplements backed by compelling research to combat skin aging.
These aren't just trendy ingredients; they're supported by clinical trials and expert insights. Let's dive into the science and discover how you can revitalize your complexion.
Key Takeaways
- Daily supplementation with 10 grams of collagen peptides can improve skin elasticity and reduce wrinkles.
- Glycine, a key amino acid comprising 30% of collagen, safeguards against the detrimental effects of advanced glycation end products (AGEs), supporting healthy skin.
- Taking up to 12 milligrams of astaxanthin daily boosts skin moisture and elasticity, thanks to its powerful antioxidant properties.
- Hyaluronic acid, at a dosage of 120 milligrams, enhances the skin's ability to retain moisture, diminishing dryness and wrinkles.
- Incorporating these supplements into a daily routine represents a proactive strategy to support long-term skin health and maintain a youthful appearance, potentially reducing reliance on invasive cosmetic procedures in the future.
The Best Anti-Aging Skin Supplements
| Supplement | Daily Dosage | Skin Benefits |
|---|---|---|
| Collagen Peptides | 10 grams | Promotes skin elasticity and reduces wrinkles |
| Astaxanthin | 12 milligrams | Protects skin from oxidative damage |
| Hyaluronic Acid | 120 milligrams | Helps skin retain moisture, leading to plumper skin |
| Niacinamide | 200 milligrams | Improves skin barrier function and reduces hyperpigmentation |
| Glycine | 10 grams | Supports collagen production and promotes wound healing |
1. Collagen Peptides: The Foundation of Youthful Skin
Collagen peptides have exploded in popularity, and for good reason. They're one of the most effective supplements for reversing skin aging. Collagen itself makes up a whopping 30% of the protein in your body, so it's absolutely crucial for maintaining healthy skin. [1]
Unfortunately, our collagen production takes a nosedive as we age. Starting around age 20, we lose approximately 10% of our skin collagen content per decade. This means a potential 50% loss by the time we reach 70! [2]
Imagine the effect of losing half of your skin's supporting structure. (Yikes!)
Fortunately, collagen supplementation can help counteract this decline.
A 2023 meta-analysis of 26 randomized controlled trials, considered the gold standard of research, found that collagen peptides can improve skin hydration, reduce wrinkles, and reverse signs of aging.
These effects are due to three primary mechanisms, as explained in a 2020 mechanistic review:
- Collagen peptides act as precursors for collagen synthesis in your skin.
- They stimulate collagen synthesis and proteoglycan production.
- Collagen peptides influence your immune cells, leading to increased skin turnover.
Note: Clinical trials have used dosages ranging from 2.5 to 15 grams per day, sourced from both bovine and marine origins. The key is to look for low molecular weight peptides.
Implication for the General Public: By taking approximately 10 grams of low molecular weight collagen peptides daily, you can effectively combat skin aging.
Recommended Collagen Peptides Supplement: Double Wood Collagen Peptides are a good option. Priced at $24.95, it supports hair, skin, nails, bones, and joints. This flavorless, keto-safe powder contains types 1, 2, and 3 collagen from grass-fed bovine sources. The suggested usage is 12 grams daily, with up to 24 grams being safe if needed. Check out the Double Wood Supplements website or Amazon to purchase. Also, look for potential discounts.
2. Glycine: The Unsung Hero of Collagen
Glycine, the most abundant amino acid in collagen, is crucial for maintaining youthful skin. In fact, it makes up 30% of collagen’s structure! [3] Getting enough glycine is essential for maintaining healthy skin.
While there's no established standard recommended daily intake, experts suggest that you need at least 12 grams of glycine per day for optimal skin health, with some estimates suggesting up to 90 grams could be beneficial.
Unfortunately, our bodies only produce about 3 grams of glycine daily, falling short of what's needed for ideal skin health. As Dr. Cate Shanahan, a leading expert in nutritional biochemistry, explains, “Glycine is conditionally essential, meaning that under certain circumstances, the body cannot make enough of it.” The reason your body doesn’t produce enough glycine endogenously is due to a lack of regulation in its biosynthesis.
In addition to its role in collagen synthesis, glycine is also necessary for producing glutathione (the body’s master antioxidant) and creatine. [5]
Furthermore, glycine can protect you against advanced glycation end products (AGEs), which form when foods are cooked at high temperatures. AGEs can accelerate the breakdown of skin collagen, leading to visible signs of aging. Supplementing with glycine can be an effective strategy to combat this. [4]
Study Limitations: More research is needed to determine the optimal glycine dosage for skin health specifically.
Implication for the General Public: If you're looking to maintain youthful skin, a daily glycine intake of around 10 grams, in addition to collagen peptides, can support healthy skin aging.
Recommended Glycine Supplement: Double Wood Supplements offers a Glycine supplement priced at $19.95 for 300 capsules.
3. Astaxanthin: Nature's Antioxidant Shield
Astaxanthin, a powerful antioxidant found in pink, red, and orange foods, can significantly improve your skin’s condition and fight the effects of photoaging (damage from sun exposure). Its high antioxidant value allows it to protect you against UV radiation and photoaging. [5]
A 2021 systematic review and meta-analysis of randomized controlled trials showed that taking 2 to 12 milligrams of astaxanthin daily for 4 to 16 weeks improved skin moisture and elasticity, though it didn't reduce wrinkle depth. Another review of clinical trials from the same year indicated that taking 3 to 6 milligrams of astaxanthin daily could benefit your photo-aged skin by reducing wrinkling and UV damage.
One study showed that a 4-week regimen of 4 milligrams of astaxanthin daily reversed age-related changes in facial skin, especially in those who were obese.
Implication for the General Public: Taking up to 12 milligrams of astaxanthin daily can help you combat skin aging, although it doesn’t seem to have specific effects on wrinkles. [6]
Interesting Fact: Furthermore, astaxanthin has senolytic properties, meaning it can eliminate pro-inflammatory senescent cells that accumulate as you age and contribute to skin aging. [7]
Recommended Astaxanthin Supplement: Microingredients Natural Astaxanthin is a good choice. Each softgel contains 12mg of antioxidant from Haematococcus pluvialis algae, with a 3-month supply of 90 softgels for $28.74. You can shop for this supplement at Amazon.
4. Hyaluronic Acid: The Hydration Hero
Hyaluronic acid, a compound found in the extracellular matrix, decreases in the skin with age, contributing to a more dry and wrinkled appearance. Replenishing it becomes crucial.
While oral supplementation of hyaluronic acid has demonstrated positive effects on skin aging, concerns have been raised regarding its potential to promote cancer. It's important to note that there's a difference between correlation and causation.
These concerns stem from a 2022 study published by researchers at the University of Michigan Health Rogel Cancer Center, which claims that pancreatic cancer cells can survive without a key enzyme (GFAT1) by using hyaluronic acid (HA) from their environment to fuel their metabolism.
However, a 2014 study gave mice with tumors 200 milligrams per kilogram per day of hyaluronic acid for four weeks and found that it had little to no effects on cancer. Additionally, the study looked at how both high and low molecular weight hyaluronic acid affected human cancer cells in a lab setting, showing that neither made a difference in cell growth or blood vessel formation.
Institutional Source: Interestingly, naked mole rats, which live much longer than other rodents and don’t get cancer easily, have skin full of hyaluronic acid.
Implication for the General Public: Based on the current research, oral hyaluronic acid supplements are generally considered safe and good for slowing down skin aging.
Recommended Hyaluronic Acid Supplement: Double Wood Supplements offer a Hyaluronic Acid supplement priced at $19.95, each bottle contains 180 capsules with a 200 mg dose.
5. Niacinamide: The Multi-Tasking Marvel
Niacinamide, a form of vitamin B3, improves your skin’s barrier function, increases hydration, and reduces pigmentation. It can also stimulate collagen synthesis, making it a popular ingredient in skincare products. [8]
In a 12-week study involving 50 middle-aged women, using a topical moisturizer with 5% niacinamide led to a reduction in wrinkles, fine lines, redness, and hyperpigmentation.
Although there’s no direct evidence that taking niacinamide orally reduces wrinkles or reverses skin aging, it can decrease the incidence of new non-melanoma skin cancers. [9]
Study implication: Niacinamide may protect your skin against UV radiation and improve DNA repair mechanisms. [10]
Moreover, it promotes the production of NAD, an essential enzyme for energy production. [11] According to Dr. David Sinclair, a renowned longevity expert, “NAD+ is critical for maintaining healthy aging.”
Implication for the General Public: Consequently, by taking an affordable and effective NAD booster like niacinamide, you may experience indirect anti-aging benefits for your skin through the support of DNA repair mechanisms.
Recommended Niacinamide Supplement: Micro Ingredients provides 400 capsules of flush-free Vitamin B3 (Niacinamide) at 500mg each. You can shop online from Amazon.
Why Our Skin Ages?
As we age, our skin undergoes a variety of changes due to internal and external factors.
Internally, genetic predispositions and the simple passage of time cause structural alterations within our skin. This includes the thinning of the outer layer (the epidermis), a slowdown in cell renewal, and a flattening of the junction between the epidermis and dermis, making our skin more prone to injury.
At the same time, the dermis experiences a reduction in collagen and elastin.
Externally, sun exposure stands out as the primary accelerator of skin aging, causing damage through UV radiation. This process, known as photoaging, is further exacerbated by oxidative stress, the natural aging of cells, and ongoing inflammation, manifesting as wrinkles, sagging, and age spots. Plus, the natural reduction in subcutaneous fat as we age contributes to skin laxity and drooping.
Hormonal fluctuations, particularly the drop in estrogen levels that women experience during menopause, also significantly hasten skin aging compared to men. Environmental elements, such as pollution, and lifestyle choices, like smoking, can intensify the skin’s aging process from the outside.
Study Implications: To effectively manage and slow down these visible signs of skin aging, it’s crucial to adopt a comprehensive approach that tackles both internal and external factors.
This means shielding your skin from the sun, utilizing skincare products with active ingredients, and adhering to a healthy lifestyle that includes a balanced diet and steering clear of habits detrimental to your skin’s health.
Final Words
Based on the evidence, consider these five key supplements to combat skin aging: collagen peptides, astaxanthin, hyaluronic acid, niacinamide, and glycine. These supplements can improve various aspects of your skin health, such as moisture retention, collagen synthesis, and antioxidant protection.
By incorporating these supplements into your skincare routine, you may notice significant improvements in the appearance and health of your skin. Remember to consult your doctor before starting any new supplement regimen, especially if you have existing health conditions. Report this page