As a 17th-century poet once said, “beauty is only skin deep.”

The original meaning of the statement is that visual beauty is no substitute for character. However, it also highlights the fact that to be beautiful, one must have beautiful, healthy skin.

Beautiful and youthful skin confers many advantages. Whether you want smooth, clear skin for self-confidence, to attract your dream partner, or to increase your chances of a raise or promotion at work, you’re not alone.

In this article you’ll learn the causes of skin aging and the 4 best supplements that can slow down skin aging.

What Causes Skin Aging?

For decades, topical creams and lotions were the most popular products for aging skin. But recently, supplements for aging skin have caught on.

The reason? Because they’re effective, backed by science, and cheaper than so-called “miracle creams.”

These nutraceuticals, or cosmeceuticals as they are often called, are popular online, in health food stores, and even in plastic surgeons’ offices.

That’s because while some skin aging occurs from the outside in (like photodamage), it can also happen from the inside out. Hence, taking supplements for aging skin often works better than topical remedies.

Unlike aging of the rest of the body, skin aging is fairly simple.

Here are the top three causes of skin aging and wrinkles[1]:
• Photodamage (damage from the sun)
• Changes to fibroblasts (the cells that produce collagen)
• Altered collagen metabolism and formation

Basically, photodamage leads to wrinkles, changes in thickness, and discoloration.

Fibroblasts, the cells that produce collagen, decline naturally over time and also due to photodamage. As you age, your body loses some of its ability to produce new, healthy cells, which includes fibroblasts.

And finally, the collagen in your body also changes in important ways as you age. Collagen is what gives your skin shape and structure.

Therefore, changes in collagen can lead to skin with a wrinkled, uneven appearance.

When you put these three facts together, it’s hardly surprising that skin changes in texture and appearance over time and in response to photodamage.

Keep reading to learn the best supplements for aging that work from the inside, out!

The 4 Most Effective Supplements for Aging Skin

#1: Collagen Peptides

What are Collagen Peptides?

The most abundant protein in your body is collagen. It makes up over 30% of all proteins found in your body[2]. Connective tissues, cartilage, and skin are primarily made up of collagen.

Collagen peptides are a type of collagen protein powder supplement. They’re rich in the amino acids glycine and proline.

How Do Collagen Peptides Work?

When you ingest collagen peptides orally, they help your body to make more collagen. According to research, collagen protein goes straight to tissues that need it to heal[3].

This supplement can restore connective tissue, heal damaged joints, and improve the appearance of aging skin.

Collagen peptides help your skin stay hydrated, and may slow skin aging[4]. It may also improve the visual appearance of cellulite[5].

A 2019 study published in the Journal of Drugs in Dermatology found that oral collagen supplementation is promising for skin aging because it increases skin elasticity and dermal collagen density, and is generally safe with no reported adverse events[6].

How to Take Collagen Peptides

Most studies that show a benefit to collagen peptide supplements for aging skin administer 3-10 grams per day.

You can take collagen protein powder with food or on an empty stomach. It’s fine to experiment with different doses, but for best results, use it daily.

#2: Hyaluronic Acid

What is Hyaluronic Acid?

Hyaluronic acid, also called hyaluronan, is a natural compound found in skin. It can hold up to 1000 times its weight in water.

Because of its remarkable properties, plastic surgeons use hyaluronic acid injections as a cosmetic filler. Yet, this compound also has benefits when ingested orally.

How Does Hyaluronic Acid Work?

Half of hyaluronan in your body occurs in your skin[7]. It gives a moist, supple appearance to skin.

But over time, factors like sun, tobacco, and aging reduce the amount of hyaluronic acid in your skin.

Oral hyaluronic acid supplements can:
• Provide extra hyaluronan for your body to incorporate into skin[8][9]
• Increase skin moisture[10]
• Reduce dry skin and prevent dryness[10]
• Cut down the appearance of wrinkles[11]

If you want to moisturize your skin from the inside and diminish wrinkles, oral hyaluronic acid is a fantastic supplement for aging skin.

How to Take Hyaluronic Acid

You can take hyaluronic acid with or without food. For best results, try taking 120-240 milligrams per day for at least one month[12].

#3: Probiotics

What are Probiotics?

Probiotics is one of several names for natural beneficial bacteria. These bacteria are found in nearly every part of the human body[13][14][15].

According to recent research, your body has an equal number of bacteria as it does human cells. These microbes influence gut health, brain health, inflammation, and even skin health.

How Do Probiotics Work?

Probiotics reduce inflammation in your body and balance out your body’s microbiome.

When you have a bacterial imbalance, you’re more susceptible to inflammation and infection.

Because your skin also has a microbiome, taking probiotics also helps reduce skin aging and improve the appearance of skin.

According to a 2016 review published in the Journal of Drugs in Dermatology, probiotic supplements can slow skin aging, restore skin pH, reduce cellular stress, decrease sun damage, enhance skin barrier function, and enhance hair quality[17].

How to Take Probiotics

Probiotic supplements are best taken daily with a meal.

The best probiotic supplements have a high colony-forming unit (CFU) count and multiple Lactobacillus species.

You can also eat yogurt, kefir, and homemade fermented veggies like sauerkraut or kimchi to get your daily dose of probiotics.

#4: Multivitamin-Multiminerals

What are Multivitamin-Multiminerals?

Chances are you are already aware of multivitamins, and may already take one.

Multivitamin and multimineral supplements are designed to provide a range of nutrients to ensure you don’t develop nutrient deficiencies.

Because modern diets often lack vitamins and minerals due to soil depletion and other factors, multivitamin-multimineral supplements are an excellent way to get enough nutrients.

Even if you eat a balanced diet, a high-quality multivitamin-multimineral can boost your nutritional status.

How Do Multivitamin-Multiminerals Work?

As we discussed previously, skin aging can occur from the inside out as well as from the outside, in.

Multivitamin and multimineral supplements can slow skin aging by providing aging skin with necessary nutrients.

Beta-carotene, zinc, selenium, and other vitamins and minerals are effective for reducing the appearance of wrinkles[18].

Additionally, antioxidants like vitamin C and vitamin A help to reverse skin damage due to aging and sun exposure[19].

How to Take Multivitamin-Multiminerals

There are thousands of multivitamin-multiminerals on the market, but most of them aren’t worth taking.

Therefore, the best multivitamin-multimineral supplements include nutrients from organic foods and sustainable sources, and have a balanced range of vitamins and minerals.

For best results, take a high-quality multivitamin-multimineral each day with a meal.

Conclusion

The best way to slow skin aging is to live a healthy lifestyle.

Consequently, that means eating an anti-inflammatory diet, getting plenty of sleep, and managing stress effectively.

But if you’re already living a healthy lifestyle, research demonstrates that supplements for aging skin can help slow or even reverse visible signs of aging, like wrinkles.

Want help putting it all together for better overall health and younger, healthier skin? Consider scheduling an appointment today with Dr. Thad Gala of Complete Care.