1. Vitamin E
One helpful supplement for a more glowing, supple and radiant complexion is vitamin E, Trista Best, RD, LD, MPH, registered dietitian at Balance One Supplements, says. "Vitamin E is naturally produced by the sebum which is emitted through the pores on the skin," she explains.
"This vitamin is oily and keeps the skin healthy, vibrant, and firm. Those with dry skin do not produce adequate amounts of vitamin E, leading to wrinkles, dark spots, and inflammation." She notes that "adding a vitamin E supplement to your morning regimen is an excellent way to help reduce and prevent wrinkles, including crow's feet."
Best advises that the absorption of vitamin E into the body can be enhanced by pairing it with food containing healthy fats, due to its fat-soluble nature. "For optimal absorption and extra vitamin E, you could add an avocado to your breakfast because it is packed full of healthy fats and vitamin E," she suggests.
2. Collagen
Collagen loss begins as young as the age of 21, and by the age of 40, women have lost "between 10-20 percent of their collage and 1% thereafter," Lisa Richards, registered nutritionist, health expert and creator of The Candida Diet, explains.
After 50, you can still promote radiant, glowing skin, she notes, by taking collagen supplements, and eating foods rich in collagen, such as bone broth, eggs, chicken, berries, etc. "There are three primary types of collagen and it is best to consume a collagen supplement that contains most of the five forms," she says, "At the least it is ideal to take types 1 and 3 together."
Collagen can be taken supplementally as a capsule or powder form. "When taken as a powder, especially mixed in with a protein powder, this can enhance absorption of the collagen," Richards advises.
3. Vitamin A
According to Dr. Nadir Qazi, board-certified physician, cosmetic dermatology surgeon and owner of Qazi Cosmetic Clinic, 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!
4. Zinc
If you struggle with acne and/ or just want to promote clearer, softer and more nourished-looking skin as you age, Dr. Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai, recommends taking zinc supplements. "Zinc has anti-inflammatory properties and has been shown to help calm acne breakouts," he explains.
According to Zeichner, the inclusion of zinc supplements in your skincare regimen aids in the production of fresh, supple skin cells while also serving to mend any cells that may have been impacted by acne.
This is particularly useful for individuals who have had acne troubles in the past or currently suffer from it. Zinc is like a backstage hero for your skin, helping to churn out essential proteins like collagen and elastin.
These are the unsung champions that keep your skin looking firm, supple, and well-hydrated. By ramping up their production, zinc works wonders to fend off fine lines, wrinkles, sagging, dryness, and all those pesky signs of aging.
5. L-Lysine
L-Lysine is an amino acid that is a primary building block of collagen, Jordan Dorn, supplement expert, holistic nutritionist and co-founder of Zuma Nutrition, 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."
6. L-Proline
L-Proline is an 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.
7. Magnesium Bisglycinate
According to a YouTube video shared by Dr. Janine, this is an important amino acid that works as a neurotransmitter in our bodies and is an anti-aging nutrient that is good for skincare barrier function.
When you're shopping for one, she recommends reading labels and avoiding those that contain fillers and magnesium stearate, which has never been tested to be safe for long-term human consumption.
8. Vitamin K2
You'll often hear about the importance of vitamins like C and E for skin health, but here's one vitamin that flies under the radar: vitamin K2. This vitamin helps direct calcium to the bones to prevent osteoporosis, plus it's great for your skin. This can be a tricky vitamin to get from your diet.
You'll find it in foods like beef, egg yolks, pork, sauerkraut, and organ meats. But if you feel this might be one you aren't getting enough of, talk to your doctor about starting a supplement.
9. Multivitamin
Dr. Anthony Youn, MD, a plastic surgeon and skincare expert, shared five types of supplements in a YouTube video that can aid in achieving anti-aging goals and keeping your skin supple at any age (but mature women will certainly benefit!)
The first supplement Youn suggests for mature women who want to improve their skin and prevent premature wrinkling is a "multivitamin that contains vitamin A, C, D and zinc." He explains that these vitamins are "antioxidants that are great at defending the body against free radicals." Vitamin C in particular is "essential" when it comes to the "production of collagen," he adds.
10. Omega-3 Fatty Acids
Another great supplement type to look out for, according to Youn, is "fish oil or even vegan-based omega-3 fatty acids."
He then notes that there are "many studies that show that these types of fatty acids and omega-3s in particular are anti-inflammatory and can help to reduce inflammatory skin disorders and soothe and moisturize your skin from the inside out."