The quest to keep skin looking young and healthy will never end, especially as we get older and see the signs of aging start to appear in our own faces and bodies. Luckily, there are tons of anti-aging supplements out there that dermatologists approve of, including these eight you should definitely know about.
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8 Supplements For Ageless Skin That Dermatologists Approve
1) Vitamin C
When our bodies don’t get enough vitamin C, it can create wrinkles. Luckily, it’s not hard to find fruits or veggies (or vitamin C supplements if you can’t stomach those) that give us our fix. For example, some of our favorites are red and green bell peppers, strawberries, grapefruit juice, and pineapple. That being said, always look for ingredients such as Vitamin C because it can protect your skin from ultraviolet radiation. On the labels of sunscreen, be sure to look for vitamin C or ascorbic acid. Also look for a product that contains hyaluronic acid— it does wonder for moisturizing the skin! Be careful though, high doses of vitamin C may cause diarrhea.
Collagen is a naturally occurring protein in our bodies that, as we age, is in part responsible for keeping our skin, hair, and nails strong. When collagen production is reduced, wrinkles, thinning hair, and brittle nails can appear. Fortunately, a collagen supplement can help to counteract signs of aging and maintain a youthful appearance. the good news is that there are plenty of collagen supplements available that provide all of the anti-aging benefits of collagen without requiring you to eat animal protein every day.
Research has shown that retinol improves your skin’s elasticity, which helps reduce fine lines and wrinkles. Retinol can be more irritating than other anti-aging ingredients, so you’ll want to use it at night after you wash your face to minimize redness. Apply it only once a day—you may find you need less as time goes on. Look for retinol products that are fragrance-free and oil-free (to keep irritation at bay).
If retinol is too much for your skin, try tretinoin. Tretinoin stimulates collagen production and helps to rebuild skin, said Jessica Weiser, MD, a New York City-based dermatologist. A type of vitamin A derivative, tretinoin can be used at night and in smaller amounts than retinol. Look for cream or gel formulas with titanium dioxide or zinc oxide (which block ultraviolet light from penetrating into your skin) in them—the same ingredients that are often found in sunscreen.
4) Coenzyme Q10
This anti-aging supplement for skin benefits people in two ways. First, it’s a powerful antioxidant. In addition to helping prevent sun damage, it can help fight cancer and heart disease by targeting harmful free radicals in your body. CoQ10 also increases blood flow to your skin, which helps keep your complexion looking fresh and young. And because it supports collagen production, coenzyme Q10 is one of the best supplements for ageless skin that dermatologists recommend.
A 2014 study published in Molecular Nutrition & Food Research tested several popular supplements, including turmeric. Scientists found that when taken together, resveratrol, curcumin and piperine slowed down signs of aging when applied to skin cells. Turmeric is a potent antioxidant with anti-inflammatory properties. Researchers also found it has potential anti-cancer properties by inhibiting cancer cell growth and suppressing tumor angiogenesis (the ability for tumors to create their own blood supply). The turmeric from Curcuma longa has been reported as safe for oral consumption at doses of up to 8 grams per day for three months; however, there’s no scientific consensus on how turmeric affects skin health—more research is needed before making any recommendations. Be sure to consult your doctor if you have any questions or concerns about using supplements for ageless skin.
Biotin is a vitamin that helps your body create more natural fatty acids and metabolize glucose. Low levels of biotin have been linked to skin issues like acne, hair loss, and skin tags. If you’re using supplements for ageless skin with itchy, flaky patches of dry skin, experts recommend taking 100-200 micrograms of biotin every day. Your dermatologist can also prescribe a topical solution—lots of serums and anti-aging creams on today’s market contain biotin to give aging cells an energy boost! In addition to these supplements for ageless skin, make sure you’re getting enough water (64 ounces per day), eating plenty of fresh fruits and vegetables (about five servings per day), exercising regularly (even if it’s just a walk around your neighborhood or in place at home), avoiding smoking or alcohol consumption, and sleeping seven hours per night.
L-Carnitine is naturally found in red meat and helps convert fat into energy. It’s also essential for delivering fatty acids to cells, helping keep skin looking firm. Studies have shown that L-Carnitine can improve the elasticity of the skin by aiding nutrient delivery and cell repair. A lack of L-Carnitine in your diet, however, can lead to poor muscle recovery from exercise and decreased ability to burn calories even at rest. In other words, if you want to prevent aging skin (and who doesn’t), adding L-Carnitine supplements to your diet could help!
8) Vitamin E
Getting an adequate amount of vitamin E is key to preventing skin damage. Your body naturally produces vitamin E, but as you age, your body doesn’t produce it as quickly or effectively. Taking supplements provides enough of a boost to help maintain healthy skin. The recommended daily dose for adults is 15 mg of alpha-tocopherol and that number can be increased up to 1000 mg per day for those who are more at risk for developing issues with their skin. Vitamin E helps prevent cell oxidation, which can lead to wrinkles and damaged skin. Additionally, vitamin E helps to preserve collagen in your skin so it looks firm and smooth. If you want healthier-looking skin from head to toe, taking supplements is worth considering.