At some point or another, nearly every woman wishes she could turn back the clock and take better care of her skin sooner. According to an international industry research report, that desire has turned into dollars: the anti-aging market was worth $215 billion in 2016, and it’s predicted to become a $331 billion empire by 2021. Not only are there creams, masks, and serums taking over store shelves, but supplements also consistently claim to reverse the visible signs of aging.
It’s tricky territory though. After all, you can’t tell right away if these products are actually working. And Sandy Skotnicki, M.D., author of Beyond Soap, says that the science behind beauty vitamins is “soft,” meaning it lacks a lot of concrete evidence. But she does note that more supple skin can be achieved by consuming a combination of antioxidants (such as vitamins A and E), as well as beta carotene, lycopene, and omega-3 fatty acids. You can get these by eating whole foods — a sentiment the Skin Cancer Foundation agrees with wholeheartedly.
While Whitney Bowe, M.D., author of The Beauty of Dirty Skin, also agrees — noting that our stress levels, sleep, and dietary choices all impact the health and appearance of skin — she says that supplements can also play an important role in aging well, especially if you’re not getting enough nutrients through your diet. If that’s the case, experts recommend talking to your doctor about potentially adding these anti-aging products to your shopping cart.
- 1. Heliocare
- 2. Zinc
- 3. Coenzyme Q10
- 4. Collagen Peptides
- 5. Vitamin C
- Best Anti-Aging Supplements to Slow Sign of Aging That May Actually Work (2019)
- The Sirtuins: Longevity Gene Activation
- Anti-Aging Pathways Explained
- Potential Benefits of Anti-Aging Supplements
- Final Thoughts on Anti Aging Supplements
- Top Anti-Aging Supplements For Skin
- Tips To Find Safe Supplements
- Recommended Articles
- FIGHT AGING FROM THE INSIDE OUT WITH ANTI-AGING SUPPLEMENTS
- What are Anti-Aging Skin Supplements?
- Why Anti-Aging Skin Supplements?
- Anti-Aging Skin Supplements Benefits?
- What are the Best Anti-Aging Skin Supplements?
- Vitamin A
- Flax Seed Oil
- Fish Oil
- Ellagic Acid
- Fight Aging from the Inside Out
- How to Buy the Best Anti-Aging Supplements (That Are Actually Legit)
- Can a pill really make you beautiful? We put anti-ageing tablets to the test
Heliocare Skin Care Dietary Supplement amazon.com $27.99
The number one rule for younger-looking skin: protect your largest organ from the sun, since ultraviolet (UV) light breaks down the extracellular matrix in between your cells and speeds up aging, says Nava Greenfield, M.D., a dermatologist at Schweiger Dermatology Group in New York City. That’s why she recommends an anti-aging supplement that contains an extract from a Central American fern known as Polypodium leucotomos — it’s been shown to increase the amount of time it takes for the skin to burn from the sun’s harmful rays, reports the American Academy of Dermatology (AAD).
“My melasma patients swear by Heliocare,” Dr. Bowe adds. “Once they start using it, they finally see their skin start to brighten and their tone out.”
However, Dr. Bowe emphasizes that no pill can replace sunscreen. Plus, the reported level of protection is not nearly high enough to meet the AAD’s recommendation to use an SPF of 30 or higher, so yes, you still need to slather on coverage.
Suggested serving: Other than wearing sunscreen every single day, both doctors recommend taking one pill each morning and an extra pill on days when you’ll be spending a lot of time outdoors. Whenever you’re shopping for supplements though, remember to do your research. “These are not heavily regulated by the FDA, so you want to use reputable brands quality and ingredients do vary,” Dr. Bowe says.
EZ Melts Zinc for Immune Support amazon.com $15.99
This essential trace mineral is most known for boosting immune system function and aiding in wound healing, but both Dr. Skotnicki and Dr. Greenfield say it may also protect the skin from UV damage. Research published in the Journal of Nutrition found that a zinc deficiency in rats led to impairments in DNA repair caused by free radicals, which can speed the aging process.
Of course, these findings don’t necessarily translate from rats to humans, but it does encourage further study. Especially since a review published in Pathobiology of Aging & Age-Related Diseases concluded that, while the current evidence on zinc’s efficacy is limited, what is available looks promising.
Suggested serving: The National Institutes of Health (NIH) states that adults should not exceed more than 40mg of zinc per day.
3. Coenzyme Q10
Doctor’s Best High Absorption CoQ10 with BioPerine amazon.com $33.99 $13.01 (62% off)
Also referred to as CoQ10, this antioxidant compound — which the body naturally produces to help convert food into energy — has some science that suggests it may help reduce wrinkles and improve the texture of the skin, Dr. Skotnicki says. For example, a 2018 medical review published in the journal Frontiers in Physiology found CoQ10 supplements may alleviate age-related issues, including an increase in oxidative stress (damage in the tissues and cells caused by the environment) brought on by a CoQ10 deficiency. A small study published in BioJournals also had 33 adults take a daily supplement for 12 weeks (either 50mg or 150mg), resulting in “significantly reduced wrinkles” and an improvement in skin smoothness.
Suggested serving: There isn’t currently an established recommended dietary allowance (RDA) , and not everyone is deficient in CoQ10 so you may not even need to take a supplement. (Remember, the body naturally produces the antioxidant, though that process does slow down as you age). Also, while the Mayo Clinic has labeled this supplement as “generally safe,” there can be potentially harmful side effects, including blood clots, so be sure to talk to your doctor to make sure it’s right for you.
4. Collagen Peptides
There are two amino acids in the protein collagen — proline and glycine — that are essential for the formation and repair of joints, bones, muscles, and tendons, Dr. Bowe says.
Premium Collagen Peptides Powder amazon.com $27.95
But they also help skin retain its firm appearance. A study published in Skin Pharmacology and Physiology evaluated the effects of collagen peptides on the skin of nearly 70 women, and found that those who consumed between 2.5 and 5 grams of collagen for either four or eight weeks showed a significant improvement in skin elasticity compared to those who took a placebo.
Suggested serving: While the body has the ability to process up to 30 grams of protein every few hours, Dr. Bowe suggests tossing one tablespoon of a collagen powder into a smoothie, coffee, or soup.
5. Vitamin C
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Everyone touts vitamin C for its abilities to ward off colds and flu, but this potent antioxidant may also improve skin’s texture and appearance. Sometimes referred to as ascorbic acid, Dr. Bowe says it stimulates collagen production that can, in turn, help reduce fine lines that may have been brought on by environmental stressors, like sun and heat exposure or pollution.
While it’s well known that topical treatments can have a skin brightening effect, scientists are now digging into the efficacy of supplements. Small preliminary studies suggest that high doses may treat skin discoloration when delivered intravenously, and researchers found an association between consuming more vitamin C (along with more omega-6 fatty acids and less saturated fat) and fewer wrinkles and crepey skin.
Suggested serving: The NIH says that the RDA varies by age, but adult women are advised to consume at least 75mg of vitamin C each day, with the tolerable upper intake topping out at 2,000mg. Dr. Bowe recommends patients take a daily supplement of 1,000mg.
Amy Capetta Amy Capetta has been writing health and lifestyle articles for over 15 years.
There are a lot of products out there claiming to help fight the signs of aging. Wherever you look, there are claims of everlasting youth and longevity being shouted at you. It’s hard to know what’s real and what’s a lie.
There have been some promising studies in the field of anti-aging supplements that have shown some promising results.
Some supplements have shown remarkable effects on skin elasticity and other topical signs of aging.
Many have shown not just to help the look of aging but also to slow down or reverse the aging process inside as well.
There is no all in one anti-aging supplement!
Some can reduce muscle loss, joint pain, improve heart health and strengthen your bones. Others can help improve vision, strengthen a weakening immune system, and improve overall performance.
It’s important to understand a few reasons why these supplements work and the science behind them. When you have a basic understanding of how they work, it’s harder to have the wool pulled over your eyes.
We looked into seven of the most well-researched supplements to help with longevity and what makes them so effective. We take an in-depth look at the mechanisms and the results of various studies below.
Table of Contents
Best Anti-Aging Supplements to Slow Sign of Aging That May Actually Work (2019)
COLLAGEN PEPTIDES – Best for Younger Looking Skin?
What supplements to take to look younger?
It would be Collagen. Collagen is a protein abundant in bones, muscles, tendons, and skin. Collagen works in your body as a buffer between bones. It helps with the elasticity of skin and muscles.
It is also essential for repairing and preserving connective tissues like ligaments and tendons.
As we age collagen production slows down in our body’s and as a result, we get degradation of our overall elasticity.
Collagen is one of the top overall anti-aging supplements when it comes to skin and bone health.
There have now been numerous studies that show that taking an oral supplement of collagen you can increase skin elasticity, improve moisture, and relieve joint pain.
It’s also used to help treat osteoarthritis. It is not a cream but great skin care product nevertheless.
By taking a collagen supplement before and after aging begins it can help treat internal and external problems related to aging.
There are very few known risks of taking a collagen supplement.
This one of the best anti-aging skin supplements and it is widely prescribed by doctors and dermatologists world wide.
The best brand we have found for a good, clean, and naturally sourced collagen supplement is Perfect Keto Collagen.
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NAD SUPPLEMENTS – #1 Anti-Aging Supplement & Cell Rejuvenation
As we age, the NAD+ produced in our bodies is dramatically reduced. It is thought that NAD+ reduction may be one of the biggest culprits of why people age at all.
In a Harvard Medical School study, scientists found that by increasing NAD+ in mice they could dramatically reverse the aging process. The oral administered high levels of NAD+ daily.
The result was that two-year-old mice looked and were genetically similar to mice only a few months old.
This same study on humans hasn’t yet been completed, but after the discovery of what NAD+ could be capable of, there have been numerous human clinical trials on NAD+.
These trials have shown some promising results for humans.
One of the ways NAD been shown to increase NAD+ production in aging bodies is through its precursor NR.
When we take a nicotinamide riboside, it will naturally produce NAD+ and may aid in repairing our cells and keep our bodies younger longer (Read more here)
In a study, scientist discovered that by giving nicotinamide riboside to elderly mice, it restored their organs’ ability to regenerate.
NR compounds are now available for sale as a supplement.
The leading brand is Tru Niagen who sells potent, powerful NR supplements.
Their patented product is used in other supplements, and they lead the way in NR and NAD+ research today.
If you are looking for a trusted NR supplement, Tru Niagen may be the best option and currently #1 anti aging supplement on a market.
Resveratrol to Fight Aging
Resveratrol is the reason red wine was talked about so much in the news.
It was recommended to keep your heart healthy you should have a glass of red wine a night.
Out of all the compounds found in red wine few are as well researched and have shown as many promising results as resveratrol.
Resveratrol works by activating and increasing sirtuin activity.
It has been shown to slow down and reverse the aging process.
It can mimic the effect of a calorie restriction by decreasing insulin sensitivity, restore cardiovascular health, and promote autophagy.
There have been numerous studies showing resveratrol can help with heart health.
It has been shown to have anti-aging capabilities including slowing down cognitive deterioration.
Resveratrol has also been shown to help to reduce and minimize wrinkles.
A cup of wine only gives you a tiny dose of resveratrol.
In fact, in the whole bottle of red wine, there is only 0.2 to 5.8 mg.
To get 500 mg of resveratrol, you would need to drink 40 bottles of wine.
Some supplements offer a hefty dose of resveratrol without the overconsumption of wine.
Thorne Research offers a good Resveratrol supplement called ResveraCel.
It includes a good dose of naturally sourced resveratrol as well as other healthy sirtuin activating compounds found in red wine.
This supplement also includes Tru Niagens NR compound as well. It’s an excellent buy for an all-around longevity supplement.
Rapamycin is a prescription drug used to treat people who receive a transplant or have stents put in their heart.
Recently Rapamycin has been being looked at because of its ability to act as an inhibitor of mTOR.
Rapamycin is not a supplement but rather a yeast-derived antibiotic.
It has been shown to extend the lifespan of yeast, worms, flies, and middle-aged mice.
Rapamycin mimics the effects of calorie restriction, promoting autophagy, lowering insulin resistance, and reducing mTOR levels.
It has been shown to have a reversing or slowing down effect on many age-related diseases like heart disease, cancer, Alzheimer’s disease, and loss of eyesight.
This drug, while used on humans for other purposes, has not been tested for long term use in helping with longevity. It is not known how dangerous it can be when taken for long periods.
Moreover, because this drug affects your blood glucose levels, it can cause a rapid decrease in blood sugar.
When blood glucose levels drop rapidly, it can cause severe side effects like fatigue, loss of consciousness, and even death.
Do not take this medication unless prescribed by a doctor.
It is recommended that you test your blood sugar levels consistently while taking it.
Metformin is another prescription medication that works on the AMPK pathway and may reduce mTOR levels. It is most commonly used to treat diabetes.
By lowering blood sugar levels, it can mimic the effects of long term fasting and help to reverse the symptoms of ingesting too many carbohydrates.
There has been some promising research into metformin in terms of anti-aging and longevity, but research into human trials is still needed.
This is another drug that needs to be closely supervised by a doctor as it can cause rapid decreases in blood sugar.
But there is a supplement that may mimic the effects of these two prescription drugs. For a natural alternative, there’s Berberine.
It’s a quaternary ammonium salt that is produced from plants. It is thought to work similarity to metformin and can help safely regulate blood sugar.
It can decrease inflammation caused by excessive sugar consumption. It has been shown to work on the AMPK pathway to promote autophagy.
This supplement doesn’t have many adverse reactions but shouldn’t be taking if someone is already taking blood sugar medication.
COENZYME Q10 Supplement
Coenzyme CoQ10 is a well known antioxidant compound; your body naturally produces it to help convert food into usable energy.
There has been some research that points to CoQ10 improving the elasticity of skin, reducing wrinkles and improving overall texture.
It may also help alleviate age-related issues such as oxidative stress brought on by a CoQ10 deficiency.
As we age, our bodies slow down their production of CoQ10.
By supplementing this coenzyme, it may be able to restore its ability to act as an antioxidant, reduce oxidative stress and help with longevity.
CURCUMIN / TURMERIC
Turmeric is known around the world as a culinary spice.
In some languages, it is called curcumin.
Confusingly the anti-inflammatory substance inside turmeric has also been named curcumin.
Curcumin, the active substance in turmeric, has been shown to help prevent cancer and most importantly decrease inflammation.
Many issues with the body come back to inflammation.
Heart disease caused by plaque is caused when inflammation swells the arteries, and the body produces cholesterol to heal the rips and tears.
Joint pain, chronic fatigue, and muscle pain have all been linked to inflammation.
By taking turmeric or refined curcumin, research has found that it can help keep down inflammatory responses in the body.
An best curcumin supplement choice is Thorne Researches Meriva SF this curcumin offers a 29 times absorption rate than other supplements.
That is because the company has made this curcumin more bioavailable.
FISH OIL / KRILL OIL
Omega-3 fatty acids are essential for healthy aging and staying healthy. Whether the source is from fish oil or krill oil, omega Omega-3 fatty acids can provide many beneficial effects.
They have been shown to ensure heart health, lower risk of muscle deterioration and prevent loss of vision.
Because of the way our body utilizes omega fatty acids they are crucial to cognitive health.
Your body needs fatty acids to function. Ingesting enough omega 3 fatty acids has been shown to reduce the risk of cognitive decline and dementia. Many people have been found to lack this crucial fatty acid in their diet.
Taking a supplement can ensure a healthy brain as well as joints, muscles, and bones as we age.
Nordic Naturals Omega-3 Phospholipids is our recommendation for a good supplement.
The Phospholipids is designed to be more bioavailable, especially for people with the APOE4 gene.
Apolipoprotein E or the APOE gene is a gene involved with processing fat in the bloodstream.
If you have this gene, it is a risk factor for late-onset Alzheimer’s.
By taking a bioavailable omega 3 supplements, you may be able to delay or negate the risk of cognitive failure & cognitive decline.
What vitamin is best for anti aging?
It is Vitamin C. We all know that vitamin C can ward off cold or other viruses. It is a potent antioxidant that has also been shown to improve skin texture and appearance.
Vitamin C, also known as ascorbic acid, is a natural way to stimulate collagen production.
Vitamin C is an essential, water-soluble vitamin and antioxidant that is found to reverse and repair sun damaged skin or aging skin. It can also help reduce fine lines and wrinkles (anti wrinkle effect).
Some beauty products are now packed full of vitamin C because of these amazing results, but it is most effective when ingested.
An excellent choice for a naturally sourced and non-GMO supplement would be Viva Naturals Premium Vitamin C with Bioflavonoids.
Bioflavonoids are other plant-derived compounds that have been shown to help metabolize and utilize vitamin C.’
Vitamin C can be considered as one of the best anti-aging vitamins.
Some other products / vitamins that some people believe also having effects are: green tea or green tea extract (antioxidant properties), vitamin E (protects cell membranes), amino acids such as creatine and arginine or L-arginine, stem cell supplements (no proof of working), telomere products to increase telomere length (no proof of working), Off-label use of hormones (estrogen and progesterone)
The Sirtuins: Longevity Gene Activation
Sirtuins are part of a family of proteins that has a role in regulating cell health. There are seven sirtuins in the human body. They play a crucial role in the aging process.
As we get older nicotinamide adenine dinucleotide or NAD decreases in our body.
NAD+ is a coenzyme that is found in all living cells. Sirtuins function through the usage of NAD+.
As this coenzyme diminishes so too does our bodies ability to heal itself.
The cellular the health of your body depends on the function of your sirtuins.
Your sirtuins need NAD+ to be active. The less nicotinamide adenine dinucleotide you have, the less your cells can heal themselves.
The primary role of sirtuins is to remove acetyl groups from proteins.
This helps the DNA sequence properly. When it isn’t active, that’s when our bodies begin to break down.
Since their discovery 20 years ago scientists have been studying sirtuins nonstop.
They have dubbed them “the longevity genes” because of their function in healing DNA.
By increasing the NAD+ in your body and the sirtuins, you can add longevity to your cells.
The research into these two pathways has to lead to some surprising and promising results.
The combination of active Sirtuins and high levels of NAD+ have been shown to have all the same positive effects of calorie restriction and fasting.
Including regulating blood sugar, lowering your insulin sensitivity, and helping to eliminate cancer cells.
They are also shown to slow down or even reverse the aging process.
By taking the precursor to NAD+ called NR, you can increase your NAD+ even as you age.
Supplements can also help increase sirtuins in your body and through the combination of the two they can work to help us stay young naturally.
Anti-Aging Pathways Explained
In the last few decades, scientists have figured out precisely what regulates our cell health.
Through a series of pathways, our cells maintain their function and stay robust and fully functioning.
When these pathways are turned off, bodies start to break down by taking a supplement that can activate these pathways and slow down or reverse the aging process.
We have covered Sirtuins and NAD+ above, but there are other players in this game.
mTOR is another protein that plays a key role in the longevity of cells and ultimately life.
mTOR links with other proteins and becomes two different complexes; mTOR complex 1 and mTOR complex 2.
These two complexes regulate different cellular processes.
mTOR is sugar fed and is currently under scrutiny for having a direct link to sugar diseases like insulin sensitivity, diabetes, and Alzheimer’s.
What has been found is that too much mTOR is a bad thing but too little is also bad. When there is too much mTOR, it can turn off autophagy.
Autophagy is your body’s way of recycling bad cells and cleaning up the body. Too little mTOR means your body can’t grow new cells properly. The key to harmony is finding the proper amount of mTOR for optimal cell function.
AMPK or 5′ AMP-activated protein kinase is also involved in processing carbohydrates.
A healthy level of AMPK in the right issues can help decrease insulin, improve insulin sensitivity, and promote autophagy.
AMPK is involved in many of the anti-aging pathways including regulating mTOR and aiding sirtuins and NAD+.
AMPK is found in all living cells and is essential to energy balance & energy production. It detects the level of energy and signals the body when it is too high or low.
So we need to increase Sirtuin activity through NAD+, regulate levels of mTOR, and promote AMPK activity. How is this all done?
Well, one promising way is through calorie restriction and fasting.
If we restrict sugar intake for a while, our body can reset its pathways and fix the levels of these complexes.
Another way is through natural supplements that encourage the correct levels of each of these complexes.
Potential Benefits of Anti-Aging Supplements
Some supplements promote AMPK, NAD+, and Sirtuins as well as regulate mTOR in our bodies.
There are choices that can control blood sugar levels and help support natural cell recycling and autophagy.
There are also anti-aging herbal supplements that have been shown to decrease inflammation and degeneration of joints, skin, muscles, and cardiovascular function.
By taking supplements that have been shown to encourage the correct amount of cell regulation.
Then we can encourage anti-aging and restore cell health.
Many of the most promising supplements help inhibit the dangerous effects of too much sugar in our body. Some help attack and safely eliminate free radicals in our body.
Through supplements, you can gain some antiaging benefits, restore healthy cell activity and decrease your risk of heart disease, cancer, free radicals elimination, cognitive disorders, and other deteriorating diseases.
Final Thoughts on Anti Aging Supplements
There are a lot of pills on the market that claims to be the #1 anti-aging supplement.
It can be hard to navigate the barrage of information and advertisements out there.
There are however some actual potentially effective supplements to take. We hope this article helped to shed some light on this subject.
If you want to start taking anti-aging supplements, we recommend CoQ10, collagen, and Tru Niagen or ResveraCel made by Thorne Research.
Together they will provide you with the ability to stay young naturally and aid in cellular rejuvenation.
12 Best Anti-Aging Supplements That Are Worth Buying Ramona Sinha Hyderabd040-395603080 January 14, 2020
If it were possible to look young forever by just popping a pill, no one would ever age! It is impossible to turn back the clock on your aging skin (and body). But you can certainly slow it down by using anti-aging supplements.
These are not magic pills that can make you look 19 at 39. Instead, they will help you age gracefully by improving your skin health and protecting it from damage. You can give them a try, but only after you get the go-ahead from your doctor. Check out the best anti-aging supplements below.
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Top Anti-Aging Supplements For Skin
Collagen is a protein that is naturally synthesized in the skin. It maintains the structure, stability, and strength of the skin layers. Your skin loses collagen with age, which weakens its structure and leads to dermal damage and the appearance of the signs of aging (1).
Hence, you need a collagen supplement to slow down the signs of aging and maintain the strength of your skin. You can obtain collagen from animal sources (like bone broth, chicken skin, and fish) or take supplements, as suggested by the doctor.
A study found that a dosage of 2.5 grams per day to 10 grams per day of collagen hydrolysate could be beneficial for improving skin health (2). However, your doctor is the best person to guide you.
Supplement You May Try
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2. Coenzyme Q10
Your body naturally produces coenzyme Q10 or CoQ10, an antioxidant that the cells in your body use to grow and maintain themselves. The level of CoQ10 in your body decreases with age, which affects your skin cells along with other body parts.
A study found that consuming CoQ10 improved skin smoothness and reduced the visible signs of aging. It also found that taking CoQ10 supplements improved dermal thickness and hydration levels (3).
As this supplement is recommended to be taken for a wide range of conditions, the dosage depends on your overall health condition and the brand. Your doctor is the best person to recommend the correct dosage for this supplement, depending on the needs of your body.
Suggested Supplement You May Try
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3. Vitamin C
Vitamin C is found naturally in our skin. It supports many functions, such as aiding collagen synthesis, maintaining skin elasticity, and protecting the skin from UV damage or photodamage. Vitamin C keeps your skin healthy when taken orally and when applied on the skin.
A study conducted on pregnant female rats found that oral vitamin C increased collagen production and decreased the rate of elastin loss (4). Both collagen and elastin are essential for maintaining the youthful appearance of your skin.
The tolerable upper limit of vitamin C dosage for adults is 2000 mg per day. That’s the highest daily intake without any risks. For healthy women, it is 75 mg per day. For pregnant women, it is 120 mg per day (5). The supplement intake differs depending on a lot of factors. Do not self medicate and consult a doctor.
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4. Vitamin E
The most common form of vitamin E that is available as a supplement is d-alpha-tocopherol. A study found that the oral intake of a combination of ascorbic acid (vitamin C) and d-alpha-tocopherol in human volunteers helped reduce skin damage caused by UV rays.
Also, taking natural vitamin E prevents collagen crosslinking and lipid peroxidation, thus preventing skin aging (6).
If you are taking synthetic alpha-tocopherol (through supplements and fortified food), you need 50% more IU of the supplement to get the same amount of vitamin E that you will get from naturally available sources (7). Consult a doctor to determine the correct dosage for you.
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5. Vitamin A
There are two main types of vitamin A – retinoids and carotenoids. When you orally ingest vitamin A, your liver converts it to retinol. Once ingested, retinoids and carotenoids are distributed throughout your body.
Beta-carotene (a type of carotenoid) is a natural photoprotector. It prevents skin damage caused by UV rays (including photoaging and erythema) (6). Oral isotretinoin (a synthetic form of vitamin A) is said to improve skin thickness, skin tone, and elasticity and prevent wrinkles (8).
Note: Do not take isotretinoin and vitamin A pills together. Taking isotretinoin with any other vitamin pills may cause toxicity.
The dosage for vitamin A (as a standalone supplement) has a wide range, depending on your age and health conditions (if any). Usually, the recommended dietary allowance for vitamin A for men (19+ years) is 900mcg RAE, and for women (19+ years) is 700 mcg RAE. For pregnant women (19-50 years), it is 770 mcg RAE, and for lactating women (19-50 years), it is 1300 mcg RAE (9).
Consult your doctor for the right dosage, depending on the requirements of your body. If you are taking any medication for any health condition, vitamin A may interfere with it. Hence, do not self-medicate.
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Our skin contains 6% of the total concentration of zinc in our body, and this trace element plays a crucial role in skin maintenance.
Dietary zinc supports three crucial functions of the skin: morphogenesis (development of the anatomical structure of the skin), repair, and maintenance (includes protecting the skin via enzymes) (1).
If you have low levels of zinc in your body, it may interfere with your skin health and make it age faster.
The recommended dietary allowance for zinc in men (19+ years) is 11 mg and in women (19+ years) is 8 mg. For pregnant women (19+ years), it is 11 mg, and for lactation women of the same age group, it is 12 mg.
However, supplements may contain zinc in several forms (zinc sulfate, zinc gluconate, zinc acetate), and the percentage of zinc may vary with the form (10). It is best to consult the doctor to know the right dosage of zinc for you.
The best way to increase your zinc intake is by consuming zinc-rich foods like meat, legumes, dairy, nuts, eggs, and whole grains.
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This compound is found in turmeric. It is responsible for the vibrant yellow color of the spice. Curcumin has anti-inflammatory effects and is effective in improving many dermatological conditions.
Studies suggest that curcumin supplements (both topical and oral) can improve various skin conditions caused by photoaging, like the signs of aging and skin damage caused by UV exposure (11).
As per the World Health Organization, the acceptable daily intake of curcuminoids (active compounds present in turmeric, including curcumin) as food additives is 0-3 mg/kg (12). However, your doctor is the best person to determine how much curcumin your body might need.
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Polyphenols are phytochemicals that naturally occur in many foods. These compounds have significant health benefits, including cell repair, photo-protective effects, and preventing the signs of aging.
Dietary polyphenols protect your skin and prevent a variety of skin issues (13). You can increase your intake by eating foods like dark chocolate, berries (grapes), fruits, soy, and beans or taking supplements extracted from plants and other foods.
Resveratrol is the antioxidant polyphenol known for its anti-aging benefits (14). It is one of the most popular supplements for anti-aging.
Self-medicating is strictly not recommended in the case of polyphenol supplements, as unregulated intake may cause adverse health effects. Also, polyphenols tend to interact with medications, and it is strictly recommended to consult a doctor to know your dosage.
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Apigenin is a flavonoid. Your body gets apigenin mainly through fruits, vegetables, and herbs (such as chamomile). This compound promotes wound healing and tissue repair. It can promote collagen synthesis, which is important for maintaining your skin and keeping it looking youthful (15).
Apigenin may be sedative in high quantities. Avoid taking these supplements without consulting a doctor.
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10. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids (EFA) that can be obtained from dietary sources. These fatty acids are especially beneficial in protecting your skin against UV-induced damage.
Exposure to UV rays is one of the leading causes of premature aging, dark spots, fine lines, and wrinkles. A study showed that omega-3 fatty acids could prevent the inflammation caused by UV exposure (6). Fish oil is the primary source of omega-3 fatty acids. If you can’t/don’t eat fish, you may try taking supplements.
The recommended Adequate Intake (AI) for omega-3 for men (19-50+ years) is 1.6 grams, and for females of the same age group is 1.1 grams. For pregnant women (19-50 years), it is 1.4 grams, and for lactating women of the same age group, it is 1.3 grams (16). If you are using OTC supplements, a 1-gram dose is fine (17). Consult a doctor to arrive at the right dosage as per your body requirements.
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This antioxidant is found in plants and is said to reduce inflammation, thereby improving the vitality of your cells.
In a study done on mice, researchers tested 10 flavonoids. Out of all, Fisetin has was the most senolytic, which means it can destroy the senescent or old cells and improve overall health. The researchers found that it extended the median and maximum lifespan of the mice (18).
Fisetin naturally occurs in onions, apples, and persimmons. However, you can also take supplements as prescribed by the doctor.
Since human trials on Fisetin are ongoing, it is still not clear if it will have the same effect on humans as mice. On average, the daily intake of flavonoids in the US is 1 gram per day (19). However, it may differ. Hence, it is better to consult a doctor before you take Fisetin supplements.
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12. Nicotinamide Riboside
Nicotinamide riboside is a form of vitamin B3. Researchers have found that this vitamin is a neuroprotective agent. In other words, it protects your brain from toxins by improving the ratio of NAD+ and NADH. Your body needs these compounds to prevent DNA damage and improve overall health (20), (21).
The daily dosage allowance of nicotinamide riboside in adult men and women is 16 mg and 14 mg per day, respectively. A higher dosage of the supplement may cause cardiovascular risk. Consult your doctor to determine the correct dosage for you.
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Do not try any supplements without consulting a doctor. Before buying any supplements, make sure you keep in mind the following things.
Tips To Find Safe Supplements
- Do a little research on the supplement you are considering. Check whether it has research-backed benefits or not.
- Ask your doctor. Inform them if you are taking any prescription medicine for any other health condition. Do not self-medicate as supplements can interact with medications and cause adverse reactions.
- Check for the brand. Supplements are unregulated, and the same supplement may have different combinations as per the brand. Some supplements may not contain all the ingredients mentioned in the label. Check the website of the brand if their supplement is tested and verified by any third-party agency regarding the ingredients on the label and the pills/powder/soft gels.
Make sure you get the go-ahead from your doctor. This will help you be safe and avoid any kind of health complications. The doctor is the best person to help you figure out what your body needs or is lacking and prevent overdosing on any compound. Getting beautiful and healthy skin is not as easy as popping a pill. You need to take care of your diet and lifestyle as well.
Frequently Asked Questions
Is it ok to use anti-aging products in your 20s?
The skin starts aging from 25, and that is when you should start using anti-aging topical products. However, if it is a supplement, it is better to ask a doctor.
When is the best time to take collagen pills?
Check with your doctor. They can tell you whether your body lacks collagen or not and then determine the correct supplement.
Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome, International Journal of Molecular Sciences, US National Library Of Medicine, National Institutes of Health.
- Oral Collagen Supplementation: A Systematic Review of Dermatological Applications, Journal of Drugs in Dermatology, US National Library of Medicine, National Institutes of Health.
- The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo‐controlled, double‐blind study, IUBMB Journals, Wiley Online Library.
- The Roles of Vitamin C in Skin Health, Nutrients, US National Library Of Medicine, National Institutes of Health.
- Vitamin C, Office of Dietary Supplements, National Institutes of Health.
- Discovering the link between nutrition and skin aging, Dermato Endocrinology, US National Library Of Medicine, National Institutes of Health.
- Vitamin E, Office of Dietary Supplements, National Institutes of Health.
- Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety, Clinical Interventions in Aging, US National Library Of Medicine, National Institutes of Health.
- Vitamin A, Office of Dietary Supplements, National Institutes of Health.
- Zinc, Office of Dietary Supplements, National Institutes of Health.
- Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence, Phytotherapy Research, US National Library Of Medicine, National Institutes of Health.
- Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives – A review, Journal of Traditional and Complementary Medicine, US National Library Of Medicine, National Institutes of Health.
- Chapter 63 – Polyphenols Against Skin Aging, Polyphenols in Human Health and Disease, ScienceDirect.
- A comparative study of anti-aging properties and mechanism: resveratrol and caloric restriction, Oncotarget, US National Library of Medicine, National Institutes of Health.
- Apigenin Induces Dermal Collagen Synthesis Via smad2/3 Signaling Pathway, European Journal of Histochemistry, US National Library Of Medicine, National Institutes of Health.
- Omega-3 Fatty Acids, Office of Dietary Supplements, National Institutes of Health.
- Omega-3 Supplements and Cardiovascular Diseases, Tanaffos, US National Library of Medicine, National Institutes of Health.
- Fisetin is a senotherapeutic that extends health and lifespan. EBioMedicine, US National Library of Medicine, National Institutes of Health.
- Fisetin: A Dietary Antioxidant for Health Promotion, Antioxidants & Redox Signaling, US National Library of Medicine, National Institutes of Health.
- Nicotinamide riboside, a form of vitamin B3, protects against excitotoxicity-induced axonal degeneration. FASEB Journal, US National Library of Medicine, National Institutes of Health.
- Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults, Nature Communications, Nature,
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Ramona has a Master’s degree in English Literature. She believes that beauty begins with a good skin care regimen and is on a mission to eliminate all toxins from her routine. She helps readers select products and ingredients specific to their skin type and gives out tips to keep their skin healthy in a natural way. When Ramona is not working or experimenting with a new skin care product or ingredient, her books and a passion for music, good food, and traveling keep her busy.
There’s a huge range of anti-aging supplements that are now marketed across the world. Some make bold health claims while others rely on stylish package design. But the scientific evidence behind many of these products is questionable. Are they really proven to work? And if they do, which ingredients are the most effective? In this article, we review the evidence related to age-defying supplements to see if they really can help to maintain a natural youthfulness.
Anti-Aging Benefits of Vitamins and Other Nutrients
Vitamins, minerals, and a range of other nutrients can deliver significant anti-aging benefits. They reduce the physical signs of aging, minimize the risk of age-related diseases, and improve your health at a cellular level. Here are some of the most potent benefits of anti-aging supplements:
- Reduce the appearance of fine lines, wrinkles, and sun spots
- Maintain healthy blood pressure and reduces the risk of heart disease
- Combat oxidative stress caused by pollution, sunlight, and the natural aging process
- Boost collagen production to keep skin looking supple and youthful
- Support the immune system to protect against bugs
- Aid energy production so you feel less tired and can maintain your activity levels
Consuming a range of different nutrients will ensure that your body has a balanced intake that provides everything it needs to thrive. Supplements support this by delivering a known quantity of nutritional compounds so that you can be 100% sure that you’re getting enough to maintain your health. This fuels your body with the nutrients required to maintain its youthful appearance and function optimally for as long as possible.
What Vitamins Help with Aging?
Vitamins that help with aging include vitamin A, C, D, B3, B6, and B9. They help to neutralize the free radicals that cause oxidative damage and lead to cellular deterioration. These nutrients also improve the suppleness of skin so that fine lines and wrinkles are less obvious. Let’s look at how these anti-aging supplements work and the scientific evidence to prove it.
Vitamin A is an antioxidant which means it helps to defend the body against troublesome free radicals. These compounds can cause serious damage if left unchecked and are a major contributor to the aging process. They bind to other compounds at a molecular level which is how they cause damage in the body.
Different forms of vitamin A can have a variety of anti-aging benefits. They can alter gene activation and cause repression which delays the aging process. By stopping telomeres from shortening prematurely, they help to slow down the speed at which cells get older. When replicated throughout the body, this can have an overall anti-aging effect.
This vitamin is also known to aid skin health and can help to prevent visible wrinkles. One of the ways it does this is to maintain cell integrity which supports hydration and suppleness. It also aids energy metabolism, so that you experience less tiredness which is commonly associated with aging.
It’s a well-known fact that vitamin C boosts immunity but it’s actually a powerful anti-aging nutrient too. It increases the production of collagen which helps to keep skin looking plump and youthful. This aids flexibility and firmness so that the appearance is noticeably improved.
Vitamin C (aka ascorbic acid) is a key player in the formation of collagen, sometimes referred to as ‘synthesis’. As we age, our collagen production decreases which is why skin gradually becomes wrinkled. Ensuring you have a sufficient amount of this vitamin will provide the healthiest foundation for collagen production to be maintained as long as possible.
This nutrient can also protect skin from sun damage which is one of the biggest factors in visible aging. Exposure to UV rays creates free radicals that cause damage to our cells. These can manifest as brown sun spots, wrinkles, and even skin cancer. But vitamin C has antioxidant properties which help it protect against free radical damage.
Sometimes referred to as the ‘sunshine nutrient’, vitamin D reduces the aging process in a number of ways. It has anti-inflammatory properties which help to reduce stress in the body which can lead to free radical formation. It also supports calcium absorption which helps to maintain strong bones and reduce the risk of age-related osteoporosis. Vitamin D deficiency can also make you more likely to suffer from diabetes and heart disease, so it’s crucial to maintain a healthy intake throughout the year.
Vitamin D also supports anti-aging at a cellular level. It plays a role in modulating the genes that encode important proteins. These proteins control cell regeneration and death (apoptosis) which are at the core of aging. Ensuring vitamin D sufficiency is essential to slow down the aging process and maintaining young, healthy cells. Vitamin D is actually more of a hormone than a vitamin. That’s why it’s a critical ingredient on our best anti-aging supplements list.
There are a number of B vitamins that play a role in slowing down the aging process. B3 does this in several ways that are especially important for our skin. It’s involved in the formation of co-enzymes which carry out important functions like maintaining moisture levels, balancing oil production, and skin circulation. It increases collagen production which gives skin its firm and supple appearance. But it also decreases glycan production which helps to minimize the development of wrinkles.
Vitamin B3 also strengthens our outermost layer of skin so that it can withstand external elements. The wind, sunshine, air conditioning, and pollution can all be damaging to our skin cells. But B3 increases the production of ceramides which makes this outer layer denser so that moisture can’t escape and wrinkles appear tightened. Plus, it also has antioxidant properties to further protect against troublesome free radicals.
Also referred to as Pyridoxine, vitamin B6 plays a crucial role in skin cell repair. It is essential for red blood cells which carry oxygen around the body and support the function of almost every human cell. It’s also involved in the metabolism of protein which is needed for skin cell growth. If you suffer from adult acne, then it can help to regulate some of the hormones at the heart of it.
Vitamin B9 is usually referred to as Folic Acid or folate depending on the form it takes. Like B6, it’s also vital for cell growth and production which is why pregnant women or those trying for a baby are encouraged to take it. In adults, it helps to ensure that skins cells are turned over optimally for a healthy and radiant complexion. B9 also plays a role in natural detoxification processes which helps your body to expel unwanted compounds. This helps to rid it of chemicals or other toxins that can cause free radical production if allowed to build up.
Anti-Aging Spices and Food Extracts
Some of the best anti-aging supplements are derived from natural food ingredients. Plants contain a number of protective compounds that they use to defend themselves against external stressors. At a molecular level, many of these compounds have the same beneficial effects on the human body. So, supplementing with a number of different spices and plant extracts can help to slow the aging process.
Curcumin is the active compound in turmeric spice and contains powerful antioxidants. Like many of the other supplements on this list, it helps to protect your cells from oxidative damage that contributes to aging. But it can also boost your levels of important amino acids that are involved in the aging process.
The other impressive property of curcumin is its anti-inflammatory effects. Studies show that it reduces inflammation, joint pain, and swelling that’s commonly associated with many types of arthritis. This is something that people often experience as they age, so adding turmeric to your food may ease some of the symptoms. It can also balance your levels of ‘good’ and ‘bad’ cholesterol which reduces your risk of cardiovascular diseases. Plus, it’s being investigated as a preventative treatment for age-related Alzheimer’s.
Cloves are not just for Christmas. They make our best anti-aging supplements list having been used extensively as part of Ayurvedic medicine for many years. This fragrant spice has a high concentration of antioxidants that can protect cells against free radicals. Research studies have shown that consuming clove extract can increase the scavenging effects of other antioxidants too.
Ginger Root Extract
Ginger is another favorite with Ayurvedic medicine practitioners as well as traditional Chinese herbalists. It has both antioxidant and anti-inflammatory benefits that can reduce free radical damage and minimize their aging effects. One scientific study found that ginger root can significantly reduce free radical production which contributes to the visual aging of the skin.
Indian Gooseberry Extract
The Indian Gooseberry of ‘Amla’ is packed with vitamin C. In fact, it contains twenty times more than a fresh orange! Even when dried and extracted, Indian Gooseberry retains much of the vitamin which allows you to benefit from its antioxidant properties. This is because it contains a chemical compound that prevents vitamin C from being broken down or oxidized. It’s commonly used as a preventative aging supplement in Ayurveda due to its beneficial properties for the skin and hair.
Best Supplements for Aging Skin
There are also a number of anti-aging supplements that are ideal for aging skin. You’ll likely be familiar with several of them since they feature in anti-aging products and skin care commercials. These include coenzyme Q10, resveratrol, and glutathione. Let’s look at some of the best compounds for helping aging skin to maintain a supple, youthful appearance.
Acetyl-l-carnitine or ‘L-carnitine’ for short is one of the essential amino acids. It’s active at a cellular level and plays a pivotal role in the metabolism of macronutrients into useable energy. L-carnitine is the gatekeeper that allows fuel into the mitochondria. Without it, your cells wouldn’t be able to use the energy that you consume from food.
From an anti-aging perspective, maintaining the health of your cells is essential. It’s important that they receive all the fuel they need to function optimally. L-carnitine also helps to eradicate cellular debris which can contribute to aging if allowed to build up. It’s also been shown to prevent muscle mass wastage and increase bone density, both of which are important as we get older.
Coenzyme Q10 (or CoQ10 for short) is an incredibly powerful antioxidant. There’s significant evidence that it improves skin texture and reduces wrinkles. This is why it’s a core ingredient in many anti-aging creams, masks, and serums. For people who are concerned by the aging of their skin, CoQ10 should be a vital part of their regime.
Being deficient in CoQ10 can lead to an increase in oxidative stress. This damages the skin externally and muscular tissues internally, contributing to age-related issues. However, research studies have shown that these can be alleviated by taking supplements.
One of our favorite anti-aging supplements is Resveratrol. Resveratrol is found in grapes, berries, and even red wine. It’s a polyphenol that has both anti-inflammatory and anti-cancer properties. Perhaps most exciting is that it’s been shown to extend longevity in a number of scientific studies. This makes it an essential element of any supplementation regime.
Research shows that it activates the SIRT1 gene which is responsible for regulating cellular longevity. This could make it the most powerful of all the anti-aging compounds but further research is needed to prove its effect on humans. In the meantime, we can all benefit from its cardiovascular health properties. Resveratrol has been shown to lower cholesterol and reduce the risk of heart disease.
Choline is a fairly recent discovery by scientific standards and a more modern addition to anti-aging supplements. It’s involved in maintaining the structural integrity of cells which is important for firm, supple skin. It also plays a role in DNA synthesis which is crucial for our continued growth and survival. Choline is important for cholesterol management too as it helps to remove it from the liver. A build-up of cholesterol can lead to an increased risk of heart disease so is worth taking steps to avoid.
This nutrient has some pretty impressive neurological benefits too. Large-scale studies have found that it improves memory, processing, and all-around brain function. Older adults with poor memories experienced significant improvements when taking a 1000mg supplement daily.
Glutathione and NAC
Glutathione is a naturally occurring protein that’s made from three amino acids; cysteine, glycine, and glutamate (also known as glutamic acid). It protects your cells from free radicals which can cause seriously aging damage as well as other health concerns. NAC is its precursor and is required to form glutathione. It also has a directly beneficial effect on cell membranes and can reverse DNA damage.
Studies have found that glutathione production decreases as people get older, especially when women go through the menopause. It can also negatively affect the immune system and make the body more susceptible to diseases. However, maintaining your levels of glutathione may help to prevent age-related cognitive decline and decreases in physical abilities. It can also reduce the likelihood of brittle bones and osteoporosis.
One of the last anti-aging supplements we look at is Alpha-lipoic acid (ALA). Alpha-lipoic acid sounds confusingly similar to alpha-linolenic acid which is one of the omega-3 fatty acids. It’s a completely different and unique compound because it does something that most others can’t – it works in water and fat. This is highly unusual since nutrients either work in one or the other. They’re fat soluble or they are water soluble, but they’re never both.
This property allows it to get to every single part of your body with its potent antioxidant benefits. It can cross the blood-brain barrier which holds potential for protecting against various types of dementia. It’s even more effective when combined with L-carnitine and a pretty special anti-aging nutrient.
All In One Anti-Aging Supplement
Combining these nutrients will give you the most powerful anti-aging effect. We don’t eat vitamins or minerals in isolation – we eat them in real food as part of a balanced diet. The same approach applies to supplementation as many of these nutrients work in harmony with each other. Some can multiply the effects of others and allow them to deliver even greater results.
Our Anti-Aging Topical patch can help you to realize all of the health benefits that we’ve discussed above. One patch supplies your body with 1000 mg of vitamin C (1667% RDA), 1000 IU of vitamin D (625% RDA), and more than your required daily dose of vitamins B3 (1250%), B6 (2000%), and B9 (150%). It also features our PMD complex which includes CoQ10, L-Carnitine, Curcumin, Ginger Root Extract, Nicotinamide Riboside, Resveratrol, Alpha-Lipoic Acid, Grape Seed Extract, Red Wine Extract, Green Tea Extract, and Indian Gooseberry extract.
This powerful combination of vitamins, minerals, and antioxidants can help you protect your body against the effects of aging. It can improve your ability to withstand damaging free radicals that are caused by sunlight, pollution, stress, and the natural aging process. And thanks to our innovative patch delivery method, you can be confident that you’re really benefiting from a high-quality dose. We have included essentially all of the best anti-aging supplements in one easy-to-use topical patch to be worn daily. Because it’s absorbed through the skin, it skips the digestive process and goes straight to where it’s needed most. Find out more on our Anti-Aging Topical Patch Below:
FIGHT AGING FROM THE INSIDE OUT WITH ANTI-AGING SUPPLEMENTS
There is no question that there is a huge focus in our modern society to look and feel youthful. But the aging process doesn’t just affect what we can see; it also changes the cardiovascular, digestive, nervous and musculoskeletal systems.
If you’re concerned about looking and feeling older, you can prevent aging in a number of ways. But among all the tips, tricks, products and treatments, there is an entire industry devoted to anti-aging vitamins for the skin.
Learn about popular anti-aging skin supplements here and find out if they can help you prevent the visible signs of aging.
What are Anti-Aging Skin Supplements?
Products marketed as anti-aging skin supplements, also called “nutraceuticals”, are designed to address the visible signs of aging and may come in tablet, capsule, liquid, or powder form. Ingredients may include single nutrients or a combination of vitamins, minerals, fats, and plant botanicals or extracts.
New research and innovative ingredients are regularly being introduced into the marketplace. With a huge interest in delaying and reversing the signs of aging coming from the Baby Boomer population, the anti-aging industry has exploded over the last decade. The nutraceuticals market is no exception, with sales projected to reach $4.24 billion worldwide by the year 2017.
Why Anti-Aging Skin Supplements?
While aging is inevitable, you may be able to slow the process by ensuring that the nutrients your body needs are available to reduce damage and support tissue repair.
Ideally, you want to obtain these nutrients from the foods you eat. However, since the standard American diet is lacking in fruits and vegetables – a key source for vitamins, minerals and antioxidants – supplementing with anti-aging skin supplements can help fill these gaps in the diet.
Many of the nutrients that you will find in anti-aging supplements are also included in anti-aging skincare product lines. By taking a bi-directional approach – doing on the inside what you are doing on the outside – you can complement your skin care regimen and give your body an added dose of nutrients.
Anti-Aging Skin Supplements Benefits?
A primary benefit for taking anti-aging skin supplements is for their antioxidant activity. As the name implies, antioxidants are “anti” oxidation. In other words, antioxidants slow down the “internal rusting” of our bodies as we age.
Antioxidants work in the body to reduce, neutralize and eliminate free-radicals. In fact, different antioxidants work in different parts of the body to protect various organ systems. That’s why antioxidants are the cornerstone of an anti-aging skin supplement program.
In addition to supplementing the diet and providing antioxidant protection, anti-aging benefits vary and may include supporting collagen and elastin production; increasing or normalizing skin cell turnover; providing anti-inflammatory benefit to the skin; speeding the healing process of blemishes; hydration or plumping the skin; and protection from harmful UV rays.
What are the Best Anti-Aging Skin Supplements?
Anti-aging skin supplements can be divided into five categories: vitamins, minerals, Omega-3s, phytonutrients and probiotics. Here is a list of popular nutrients you may want to consider when supplementing.
Vitamins are essential nutrients found in fruits, vegetables, grains, nuts & seeds, legumes, spices, dairy products and meat.
Extremely important for eye health, vitamin A is also used in the body to support normal skin cell turn over and to repair skin tissue. Vitamin A derivatives, like retinol, are frequently used in topical skin care products to smooth and clarify skin.
Also known as the “stress fighting” family of vitamins, the B-Complex supports healthy nerves, skin, eyes, hair, liver and mouth. Two of the B-vitamins, biotin and pantothenic acid, are essential for smooth skin and lustrous, shiny hair.
Sometimes called ascorbic acid, vitamin C has excellent antioxidant properties. This vitamin is incorporated into an enzyme that helps stabilize collagen. It also promotes the healing of blemishes and discoloration of the skin.
Vitamin E actually refers to a family of eight compounds. Some of the compounds are more potent in terms of increasing the skin’s ability to stand up to the sun’s UV rays. Other members of the family have more antioxidant, cholesterol lowering, and anti-cancer effects.
Dietary minerals are naturally occurring elements essential for health and are found in fruits, vegetables, grains, nuts & seeds, legumes, spices, dairy products and animal sources. Minerals are oftentimes concentrated in dark leafy greens and in the skins of fruits and vegetables.
A trace mineral that works in balance with vitamin C and zinc, copper is essential for the formation of collagen – a protein that helps keep skin elastic and wrinkle-free.
This mineral acts as an antioxidant and is essential for collagen formation. Zinc promotes efficient healing of skin infections, is important for tissue strength & repair and helps normalize sebum production for oily skin types.
Selenium is important for inhibiting the oxidation of fats and protecting vitamin E, helping to keep skin soft and supple.
There are 3 chains of fatty acid chains called ALA, EPA and DHA. Typically, ALA comes from plant sources like hemp, flax and chia seeds. EPA and DHA are found in high concentration in animal sources like cold-water fish and krill oils.
Flax Seed Oil
An excellent source of essential fats required for healthy-looking skin, flax seed oil contains the Omega-3 Essential Fatty Acid called alpha-linolenic acid (ALA). ALA is especially important promote and maintain skin health and hydration.
A primary benefit of fish oil is its natural anti-inflammatory properties. Fish oil also lubricates the skin from within, helps protect against skin cancer and provides joint health properties.
“Phyto” or plant chemicals found in fruits, vegetables, grains, nuts, teas, legumes and spices. Phytonutrients are responsible for protecting the plant from harmful oxidation, viruses, bacteria, parasites and insects.
A potent antioxidant and anti-inflammatory, anthocyanidins help improve vascular health and capillary strength. This phytonutrient also helps prevent cancer cell development.
Like many other phytonutrients, ellagic acid had potent antioxidant, anti-inflammatory and anti-cancer benefits.
Not only does lycopene protect against heart attacks, but it is also associated with reduced risk of cancer. Additionally, this phytonutrient has antioxidant benefits for the skin.
Lutein and zeaxanthin are included in a group of compounds called “carotenoids”. They protect the skin by absorbing UV rays and quenching free-radicals that may be produced in the skin after exposure to the light. Studies have shown that supplementation can also improve skin hydration, skin lipid content, and skin elasticity. Most importantly, lutein and zeaxanthin may prevent and slow Age-Related Macular Degeneration.
These phytonutrients are part of a group of compounds called “carotenoids”. Some carotenoids convert into vitamin A for use in the skin. Some carotenoids do not convert into vitamin A and, instead, they exert potent antioxidant protective benefits.
A potent anti-inflammatory and antioxidant, resveratrol’s natural occurrence in wine has been associated with the “French Paradox” – a lower incidence of coronary heart disease, despite higher intake of saturated fats. Resveratrol is also linked to protection against obesity & diabetes and promotes eye health.
Probiotics are beneficial bacteria that improve the health of the gut, support the digestive system and boost the immune system. Probiotics occur naturally in fermented foods like yogurt, miso, and sauerkraut.
Recent studies show that supplementing with a range of probiotics can help protect the skin from UV radiation and improve skin barrier function. Additionally, certain probiotics can help reduce symptoms of acne.
Fight Aging from the Inside Out
Regardless of your motivation, if you want to actively manage the aging process, one of the best ways is by adding a high-quality anti-aging supplement to your daily routine. When combined with a health-promoting diet, professional skin care products, daily use of a sunscreen, you can quell the aging process.
How to Buy the Best Anti-Aging Supplements (That Are Actually Legit)
Photo: Strauss/Curtis/Getty Images
If living longer was as easy as taking a pill, everyone would do it. Problem is, there’s a ton of conflicting info out there on the purported perks of supplements, especially when it comes to the anti-aging category. Separating fact from fake news takes a decent amount of effort, but ongoing research is uncovering some exciting potential benefits, so if you put in the work, the payoff could be worth it. Here’s everything you should know about choosing the best anti-aging supplements. (Related: Are Dietary Supplements Really Safe?)
Finding the Best Anti-Aging Supplements That Aren’t BS
If you’re taking a load of pills while ignoring food, you’re doing it wrong—they’re called supplements for a reason. “If you just take a pill and don’t eat properly, you won’t get all the benefits, which is why I like to introduce supplements not only into a nutritional program but also into a dietary program,” says Richard Firshein, D.O., Founder of Firshein Center for Integrative Medicine. Consider supplements as a way to top off a healthy lifestyle.
You also shouldn’t look at supplements as a means to make your skin look the same way it did 10 years ago. Instead of thinking about anti-aging supplements in terms of your skin or body “looking” younger, think about these additives as something that can improve your health and promote longevity, says Dr. Firshein. Working with a nutritionist or physician will always get you the best results for your specific needs, but you may want to consider keeping these promising options on your radar.
- Fisetin: “Fisetin is a very potent anti-inflammatory that’s been shown to prevent cancers from spreading in studies with laboratory animals,” says Dr. Firshein.
- Nicotinamide adenine dinucleotide (NADH or NAD+): “Your body uses these to regulate almost every body function that you have,” says Dr. Firshein of these two forms of NAD. “They regulate how your body repairs itself in terms of your DNA and helps you regulate your sleep cycles. And it really helps your body go through a process called autophagy, which is the way that your body cleans up damaged material inside yourself.”
- Curcumin: Curcumin is the molecule in turmeric that’s responsible for the spice’s yellow color. Research suggests it has anti-inflammatory and artery-clearing effects.
- Pyrroloquinoline quinone (PQQ): PQQ is a compound that’s naturally found in foods like green tea, kiwi, and green peppers. According to studies, it might have antioxidant effects and positively impact brain function.
- Boswellia: Boswellia is an extract from the Boswellia (AKA frankincense) tree. “Boswellia has data against placebo for inflammatory conditions, including aging-related inflammatory conditions,” says Dr. Sreek Cherukuri, M.D., who developed Boscumin, a supplement combining Boswellia and curcumin.
As far as supplements you can likely skip, surprisingly, multivitamins top both doctors’ lists. “There are probably few people who really need a multivitamin unless they just don’t eat,” says Dr. Firshein. A recent review of existing research suggested that some of the most popular supplements–multivitamins, vitamin D, calcium, and vitamin C—don’t have any impact on the risk of heart disease, heart attack, stroke, or premature death.
How to Find Safe Supplements
The FDA doesn’t regulate supplements, which has led to some extremely shady practices over the years from paying for fake Amazon reviews to selling pills laced with prescription-strength drugs. FDA Commissioner Scott Gottlieb recently announced that the government agency will be modifying its approach to dietary supplement regulation, but at least for now, you’ll have to do some digging if you want to be aware of what you’re taking and what you’re expecting as a result.
First, you should do a little research on what you’re considering taking to see if the nutrient has research-backed benefits or is mostly hype. Look for placebo-controlled studies published in medical journals, suggests Dr. Cherukuri. If you’re taking any prescription medication, you should also ask your doctor about how it might interact with any supplements you consider taking.
Once you’ve decided a particular supplement is worth taking, do a little research before settling on a brand. Since supplements are unregulated, some companies sell pills that are completely different from what they say on the label. For starters, in 2015, the New York Attorney General’s office called out GNC, Target, Walgreens, and Walmart after finding that four out of five of the herbal supplements on their shelves didn’t contain any of the herbs on their labels. Check on a company’s website to see if it’s had third-party testing to guarantee that what’s on the label is what’s in the bottle, adds Dr. Cherukuri.
Putting in some research will mean avoiding a sketchy product and finding a supplement that’s not completely based in hype.
Can a pill really make you beautiful? We put anti-ageing tablets to the test
A combination of amino acids and marine plant extracts, Youth supplements are said to enhance the production of growth hormones, which naturally decrease as we age, repair skin cells and reduce the damage done by free radicals.
“Your skin is a reflection of what’s happening on the inside, so a healthy diet is important,” Dr Sister adds.
“As we age, the body is less effective at extracting key nutrients from what we eat. If you add to that the fact that food quality may be low, and our need for a large quantity of amino acids from proteins for optimum skin care, here’s where supplements can help with their high concentrations of key ingredients.”
Lamiss El Hannach, in-house nutritionist at London pharmacy John Bell & Croyden, goes so far as to say that we should all be using supplements to optimise our skin-care regimes. “We can’t get enough vitamins and minerals from food because what we consume on a daily basis is highly processed and most skin health vitamins (A, C, and E) are sensitive to light, heat or chemicals,” she says.
“Therefore, any skin problem can be corrected by supplementing with vitamins A, C and E and essential minerals, which nourish the deeper layers from the inside.”
No – anti-ageing pills don’t
But Bridget Benelam, nutrition scientist at the British Nutrition Foundation, says this is nonsense.
“If you consume a varied and balanced diet with oily fish, whole grains and brightly coloured vegetables, this can provide you with essential vitamins and minerals, those needed for healthy skin. A supplement can never recreate this complex mixture of nutrients and natural compounds.”
There’s also the danger of toxic overload, she warns. “Follow the instructions and don’t exceed the stated dose as some vitamins and minerals can be toxic in excess,” says Bridget. “Combining a multivitamin tablet and a fish oil capsule, for example, could give you too much vitamin A, so always check the label or ask a pharmacist.”
Jennifer Young, an Associate Member of the Royal Society of Medicine, doesn’t see pills replacing skin creams and serum.
“Some active ingredients in skin care can reach deeper layers of the skin. If nourished, the effects are immediate,” she says.
“The nutrients in skin-care supplements aren’t targeted – collagen in a supplement could go to the skin or cartilage, the person taking the pill has no choice. However, the beauty is, we know exactly where products have been applied.”