Taking care of your skin is more than just a beauty routine, it’s an investment in your overall health: glowing, healthy skin boosts self-esteem and improves mental health.
If you’re already following a balanced diet, staying hydrated, exercising regularly, getting enough sleep, and following a dermatologist-approved skin care regimen, you might also want to consider taking supplements, especially if you’re over 40. Skin care and health experts suggest seven key supplements that can help you age gracefully and maintain a youthful glow.
Read on for their valuable insights. We spoke with Dr. Debra Jaliman, MD, a board-certified dermatologist in New York City and assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai, and Dr. Nadir Kazi, a board-certified medical physician, cosmetic dermatological surgeon, and owner of Kazi Cosmetic Clinic.
Additionally, we received helpful tips from Lisa Richards, registered dietitian, health expert, and creator of The Candida Diet; Trista Best, RD, LD, MPH, registered dietitian at Balance One Supplements; Jordan Dorn, supplement expert, holistic nutritionist, and co-founder of Zuma Nutrition; and Jay Corwin, NNCP, RNT, RNC, CHN, CSNA, registered dietitian, personal trainer, and health expert at ASYSTEM.
The 125 best new beauty products coming in 2023
Shutterstock
Experts Share 5 Supplements to Give You a Youthful Glow at Any Age
1. Collagen
Collagen is the protein that gives skin its suppleness and elasticity, and can be taken daily as a supplement or found in many foods, Jaliman says. Collagen decline can begin as early as age 21, and by age 40, women lose “10 to 20 percent of their collagen, and 1 percent beyond that,” Richards explains.
She points out that even after 40, you can still maintain glowing skin by taking collagen supplements and eating collagen-rich foods like bone broth, eggs, chicken, and berries. “There are three main types of collagen, and it’s best to take a collagen supplement that contains most of the five forms,” she says. “Ideally, you’ll want to take at least type 1 and type 3 together.”
Collagen can be taken as a supplement in capsule or powder form. “When taken as a powder, you can increase the absorption of collagen, especially when mixed with a protein powder,” advises Richards. Jaliman recommends a simpler option: pairing it directly with a product designed to promote younger-looking skin.
To specifically achieve your goals, she suggests “mixing collagen powder into water or any beverage.” This powerful combination helps with overall hydration, since your body needs water no matter your age. And collagen powder is directly linked to collagen production. The more collagen you have, the more youthful your skin will feel and look, she says.
Shutterstock
2. Vitamin C
Good news if you’re already taking the popular and effective vitamin C. If you’re not, or if you’re only getting this nutrient from foods like fruits and vegetables, Dorn says taking an additional supplement can have major benefits for your skin. Collagen synthesis can’t happen without vitamin C, Dorn says.
“Vitamin C is involved in many reactions in the body, particularly the production of collagen and proteins, which make up 80 percent of connective tissue,” he explains. Vitamin C is also a powerful antioxidant, helping to fight off free radicals in the body and reduce inflammation, he adds, which is also one of the reasons why it’s good for skin health. “Your body needs 1000 mg of vitamin C to make collagen,” he points out.
Cowin agrees, noting that vitamin C can be found in many skin care products, including serums, creams, and masks. “Vitamin C is popular because it’s a powerful antioxidant that nourishes and protects the skin from sun, pollution, and other external aggressors,” Cowin says. Vitamin C also “promotes collagen production, brightens the skin, and improves skin texture,” helping you look younger and healthier, Cowin points out.
Shutterstock
3. Vitamin A
According to Kaji, for women over 40 who want to firm their skin and reduce the signs of aging, the best vitamin to take daily is undoubtedly vitamin A, whether you take it orally in a supplement or apply it directly to the skin in a cream or serum.
“Vitamin A is effective in reducing the signs of aging. It stimulates collagen and elastin production, rebuilding and repairing what’s lost even after collagen and elastin have started to break down,” Kaji explains. “If you think of skin as a trampoline, collagen is the frame and elastin is the springs that make the trampoline bounce,” he adds.
“Without the frame and springs, a trampoline is nothing more than a crumpled canvas on the ground.” Luckily, adding Vitamin A to your daily routine can help keep those frames and springs from getting lost through your skin.
Shutterstock
4. Vitamin E
Another supplement that can help with radiant, more supple, glowing skin, according to Best, is vitamin E. “Vitamin E is naturally produced by the sebum secreted through the pores of the skin,” she explains.
“This vitamin is high in oils, which helps keep skin healthy, vibrant, and firm. People with dry skin don’t produce enough vitamin E, which can lead to wrinkles, dark spots, and inflammation,” she points out, adding, “Adding a vitamin E supplement to your morning routine is a great way to reduce and prevent the appearance of wrinkles, including crow’s feet.” Dr. Best advises that because vitamin E is fat-soluble, combining it with foods that contain healthy fats can help increase the body’s absorption of vitamin E.
“To optimize absorption and get even more vitamin E, add avocado to your breakfast, which is packed with healthy fats and vitamin E,” she suggests.
Shutterstock
5. L-Proline
L-proline is an amino acid that’s also an essential component of collagen and the elastin fibers that support connective tissue, says Dawn. “L-proline works in conjunction with L-lysine to synthesize collagen, which requires 1000mg of proline, and like L-lysine, this is difficult to obtain through diet.” As you probably already know, collagen is the most abundant protein in the body, making up almost one-third of its protein composition.
Dorn adds that collagen gives skin the ability to move, stretch, and return to its original shape, which is known as skin elasticity. “Collagen is not only found in the skin, but also in glands, organs, bones, heart valves, brain, liver, and lungs,” Dorn says. Unfortunately, he continues, after age 30, “your body’s collagen levels decline by one to two percent each year, and by age 45, the average person has already lost 30 percent,” leading to wrinkles and reduced skin elasticity.
That said, Dawn stresses that taking a supplement like L-proline can help “provide the precursors and building blocks for your body to synthesize collagen,” leading to “your own natural daily production of collagen, which in turn significantly improves skin health,” making skin look firmer and more toned.
Shutterstock
Conclusion
Overall, these five supplements are highly rated by skin care experts, but it’s important to consult with a dermatologist to determine which supplements will best suit your specific skin care requirements.
For those looking to age gracefully, doctors frequently recommend L-proline, collagen, and vitamins C, E, and A as valuable starting points for supplement selection.
