Nurturing the well-being of your skin holds immense importance as it can influence your self-assurance and mental health in a constructive way. If you already adhere to a wholesome routine of a balanced diet, hydration, exercise, regulated sleep, and a dermatologist-endorsed skincare regimen, then it might be beneficial for those aged over 40 to introduce supplements to the routine. Experts in skincare and health advise three crucial supplements for graceful aging: collagen, vitamin A and zinc.
Read on for tips, suggestions and insight from Dr. Debra Jaliman, MD, board-certified NYC dermatologist and Assistant Professor of Dermatology at Icahn School of Medicine at Mount Sinai, Dr. Nadir Qazi, board-certified physician, cosmetic dermatology surgeon and owner of Qazi Cosmetic Clinic, Dr. Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai and Lisa Richards, registered nutritionist, health expert and creator of The Candida Diet.
Experts Share 3 Supplements That Can Combat Effects Of Aging
1. Collagen
Collagen is the protein responsible for supple skin and its elasticity, Jaliman says, and can be taken in supplement form daily while also found in many foods. 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," Richards explains.
After 40, 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. Jaliman recommends a simpler option, one that can be paired directly with a product designed to promote more youthful-looking skin.
She suggests “mixing collagen powder with water or any drink” to specifically target your goals. This powerful pairing helps with overall hydration as your body needs water at any age, and collagen powder directly links to collagen production. The more collagen we have, she says, the more youthful our skin will feel and appear.
2. 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!
3. Zinc
If you struggle with acne and/ or just want to promote clearer, softer and more nourished-looking skin as you age, Zeichner 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.
The Bottom Line
Overall, while these three 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 supplements are frequently recommended by physicians and serve as a valuable starting point for supplement options!
