Paying attention to the health of your skin, hair, and nails is crucial because it can greatly impact other areas of your life, including your self-confidence and mental wellness. If you’re already dedicated to maintaining a healthy lifestyle that encompasses a well-balanced diet, hydration, regular exercise, consistent sleep, and a dermatologist-approved skincare routine, you may want to consider incorporating supplements into your regimen.
Experts, including dermatologists and doctors, suggest four supplements that can aid in achieving glowing, youthful skin over 50 this summer. Read on for tips, suggestions and insight from Jordan Dorn, supplement expert, holistic nutritionist and co-founder of Zuma Nutrition, Dr. Nadir Qazi, board-certified physician, cosmetic dermatology surgeon and owner of Qazi Cosmetic Clinic and Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist, personal trainer and health expert at ASYSTEM.
Experts Share 4 Supplements That Can Promote Hydrated, Healthier Skin Over 50
1. L-lysine
L-Lysine is an amino acid that is a primary building block of collagen, Dorn says. He notes that the body requires up to 2-3 grams a day for “optimal collagen synthesis,” an amount that is difficult to obtain from diet alone.
“As important as collagen is, I do not recommend taking a typical collagen supplement,” Dorn says, as most collagen supplements on the market come from animals, which “not only often contain the numerous toxins that industrial agriculture animals are fed,” but are also “very difficult” for the body to use.
The collagen molecule, in its whole form, is an extremely large molecule that the body cannot effectively break down and utilize, he continues, as he finds it “far more effective to take the specific nutrients,” like l-lysine, that allow your body to generate its own collagen naturally, “as it always has.”
2. L-Proline
L-Proline is another amino acid that is also an essential component of collagen and the elastin fibers that support connective tissue, Dorn says.
“L-Proline works in concert with L-Lysine to synthesize collagen, and collagen synthesis requires 1000mg of proline, which like L-Lysine, can be a difficult amount to obtain from diet.” As you’re probably already aware, collagen is the most abundant protein in the body, accounting for nearly one-third of its protein composition.
Collagen, Dorn adds, gives skin the ability to move, stretch and rebound into shape, and this is known as skin elasticity. “Collagen is not just in the skin, but in our glands, organs, bones, heart valves, brain, liver and lungs as well,” Dorn says. Unfortunately, he continues, after the age of 30, “collagen levels in the body drop 1-2 percent each year, and by age 45 the average person has already lost up to 30%,” leading to wrinkles and a loss of skin elasticity.
With that said, taking supplements like L-Proline help you “take the precursors and building blocks that allow your body to synthesize its own collagen,” Dorn stresses, so you can “naturally produce collagen daily and your skin health will improve significantly because of it,” taking on a more tone and firm appearance.
3. Vitamin C
If you already take the popular and effective vitamin C, good news! If not, or if you only obtain this nutrient through foods like fruits and vegetables, Dorn says there are notable skin-loving benefits to taking an additional supplement as well. Collagen synthesis, Dorn says, cannot occur without vitamin C.
“Vitamin C is responsible for many reactions in the body, specifically the manufacture of the collagen and protein that makes up 80% of our connective tissue,” he explains. Vitamin C is also a powerful antioxidant that can help fight off free radicals and reduce inflammation in the body, he adds, another reason why it benefits skin health. “The body requires 1000mg of Vitamin C in order to manufacture collagen,” he notes.
Cowin agrees, and points out that vitamin C is found in many skincare products, including serums, creams, and masks. “The reason why it's very popular is because it's a potent antioxidant that nourishes the skin by protecting it from sun damage, pollution, and other external factors,” he says. Cowin notes that it “boosts collagen production, which can brighten the skin and improve its texture,” thus making it look youthful-esque and healthier.
4. Vitamin A
According to Qazi, the optimal daily vitamin for women aged 40 and above seeking to firm up their skin and mitigate the signs of aging is unequivocally vitamin A. He says that whether taken orally with a supplement or applied directly to your skin with a cream or serum, "Vitamin A is effective at lessening the appearance of age."
"Vitamin A stimulates collagen production and elastin formation, even after they start to break down, rebuilding and repairing what was lost," Qazi explains. "If you think of your skin like a trampoline, the collagen would be the frame, and the elastin would be the springs that make the trampoline bouncy," he adds. "Without the frame and springs, the trampoline is just some rumpled canvas on the ground." Luckily, your skin doesn't have to lose the frame or the springs when you add vitamin A into your daily routine!
The Bottom Line
Overall, while these four supplements are highly regarded by skincare experts, consulting a dermatologist can help you determine the optimal supplement for your unique skincare needs.
For those seeking to age gracefully, these vitamins and minerals are frequently recommended by physicians and serve as a valuable starting point for supplement options!
