5 Science-Backed Supplement for Anti Aging Skin: What Really Works

Cut Through the Noise with Our In-Depth Review of the Most Effective Supplements for Anti Aging Skin, Backed by Clinical Trials and Expert Insights

Collagen peptides, glycine, astaxanthin, hyaluronic acid, and niacinamide are scientifically backed supplements that effectively combat skin aging.

1. Collagen peptides improve hydration and reduce wrinkles
2. Glycine, a key component of collagen, protects against damage.
3. Astaxanthin boosts moisture and elasticity,
4. Hyaluronic acid diminishes dryness and wrinkles.
5. Niacinamide fortifies skin barrier function and reduces hyperpigmentation.

Each supplement plays an essential role in maintaining youthful skin, supported by research and clinical studies. In this post, I’m going to explain why these supplements work, what the scientific community says and were you can buy them.

Best Anti-Aging Skin Supplements

For those of you in a hurry, here’s a quick reference table of the best anti-aging skin supplements that we’re about to mention below.

1. Collagen Peptides

Collagen peptides have become one of the most effective supplements for reversing skin aging. Since collagen makes up 30% of the protein in your body, it’s crucial for maintaining healthy skin. [1]

However, starting at age 20, you may lose nearly 10% of your skin collagen content per decade, which can result in a 50% loss by the time you reach 70. [2]

Fortunately, by supplementing with collagen, you can counteract this decline and improve your skin health.

A 2023 meta-analysis of 26 randomized controlled trials found that collagen peptides can improve your skin hydration, reduce wrinkles, and reverse signs of aging.

These effects are due to three primary mechanisms, as explained in a 2020 mechanistic review.

• First, collagen peptides act as precursors for collagen synthesis in your skin.
• Second, they stimulate collagen synthesis and proteoglycan production.
• Third, collagen peptides influence your immune cells, leading to increased skin turnover.

Clinical trials have used dosages ranging from 2.5 to 15 grams per day, sourced from both bovine and marine origins. The peptide structure and low molecular weight of these collagen peptides are crucial for achieving the desired results.

Consequently, if you take approximately 10 grams of low molecular weight collagen peptides daily, you can effectively combat skin aging.

Recommended Collagen Peptides Supplement:

We recommend Collagen Peptides from Double Wood Supplements. Priced at $24.95, it supports hair, skin, nails, bones, and joints.

This flavorless, keto-safe powder contains types 1, 2, and 3 collagen from grass-fed bovine sources. The suggested usage is 12 grams daily, with up to 24 grams being safe if needed.

Certificates of Analysis and third-party testing results ensure product quality and transparency.

Purchase from the official Double Wood Supplements website or Amazon.

Also, check our DoubleWood Supplements discount codes page for up to 20% OFF on your order.

2. Glycine

Glycine, the most abundant amino acid in collagen, is crucial for maintaining youthful skin.

Since it makes up 30% of collagen’s structure, sufficient glycine is essential for maintaining healthy skin. [3]

Although not a standard recommended daily intake has been established, from my research I understand that you need at least 12 grams of glycine per day for optimal skin health, though some estimates suggest up to 90 grams could be beneficial.

Unfortunately, your body only produces about 3 grams of glycine daily, which falls short of the amount needed for ideal skin health. The reason your body doesn’t produce enough glycine endogenously is due to a lack of regulation in its biosynthesis. This process isn’t directly influenced by your body’s demand for this amino acid.

In addition to its role in collagen synthesis, glycine is also necessary for producing glutathione and creatine. [5]

Furthermore, glycine can protect you against advanced glycation end products (AGEs), which form when foods are cooked at high temperatures. AGEs can accelerate the breakdown of skin collagen, leading to visible signs of aging. To combat this, supplementing with glycine can be an effective strategy. [4]

Although collagen peptides provide some glycine, 10 grams of collagen peptides only yield 3 grams of glycine. Therefore, additional supplementation may be necessary to achieve ideal results.

If you’re looking to maintain youthful skin, a daily glycine intake of around 10 grams, in addition to collagen peptides, can support healthy skin aging.

Recommended Glycine Supplement

We recommend this Glycine from Double Wood Supplements.

Priced at $19.95 for 300 capsules, it’s a great value with 1000 mg per serving (2-4 capsules daily).

Purchase from the official website or Amazon, and don’t forget our DoubleWood Supplements discount codes to save up to 20% off your order.

3. Astaxanthin

Astaxanthin, a powerful antioxidant found in pink, red, and orange foods, can significantly improve your skin’s condition and fight the effects of photoaging. Due to its high antioxidant value, it can protect you against UV radiation and photoaging. [5]

A 2021 systematic review and meta-analysis of randomized controlled trials showed that if you take 2 to 12 milligrams of astaxanthin daily for 4 to 16 weeks, your skin’s moisture and elasticity will improve, although it won’t reduce wrinkle depth.

Moreover, another review of clinical trials from the same year indicated that taking 3 to 6 milligrams of astaxanthin daily could benefit your photo-aged skin by reducing wrinkling and UV damage.

Another study, in middle-aged individuals, a 4-week regimen of 4 milligrams of astaxanthin daily reversed age-related changes in facial skin, especially in those who were obese.

Therefore, taking up to 12 milligrams of astaxanthin daily can help you combat skin aging, although it doesn’t seem to have specific effects on wrinkles. [6]

Furthermore, astaxanthin has senolytic properties, meaning it can eliminate pro-inflammatory senescent cells that accumulate as you age and contribute to skin aging. [7]

Recommended Astaxanthin Supplement

We wrote an article a while ago with the best Astaxanthin supplements – if you want to check it out.

The one we recommend is Microingredients Astaxanthin. Each softgel contains 12mg of antioxidant from Haematococcus pluvialis algae, with a 3-month supply of 90 softgels for $28.74.

Non-GMO, free of preservatives, and lab-tested for purity, this top-rated supplement is available for purchase on Amazon.

4. Hyaluronic acid

Hyaluronic acid, a compound found in the extracellular matrix, has been shown to decrease in the skin with age, contributing to a more dry and wrinkled appearance.

While oral supplementation of hyaluronic acid has demonstrated positive effects on skin aging, concerns have been raised regarding its potential to promote cancer.

These concerns stem from a couple of studies published recently. One of them, a 2022, study published from researchers at the University of Michigan Health Rogel Cancer Center claims that pancreatic cancer cells can survive without a key enzyme (GFAT1) by using hyaluronic acid (HA) from their environment to fuel their metabolism.

While this suggests HA plays a bigger role than thought, it seems overly optimistic and lacks real-world applicability, especially since the findings come from mouse models.

However, a study from 2014 gave mice with tumors 200 milligrams per kilogram per day of hyaluronic acid for four weeks and found that it had little to no effects on cancer. Additionally, the study looked at how both high and low molecular weight hyaluronic acid affected human cancer cells in a lab setting, showing that neither made a difference in cell growth or blood vessel formation.

Interestingly, naked mole rats, which live much longer than other rodents and don’t get cancer easily, have skin full of hyaluronic acid.

Despite there not being human trials directly connecting hyaluronic acid supplements with cancer, we consider oral hyaluronic acid safe based on what we’ve seen in studies. Therefore, hyaluronic acid is generally seen as safe and good for slowing down skin aging.

Recommended Hyaluronic Acid Supplement

Again, we recommend to get your Hyaluronic Acid supplement from Double Wood Supplements.

Priced at $19.95, each bottle contains 180 capsules with a 200 mg dose. Take 1-2 capsules daily on an empty stomach.

Made in the USA and third-party lab tested, buy it from their website or Amazon.

Website shoppers can access up to 20% OFF discount codes.

5. Niacinamide

Niacinamide, a form of vitamin B3, can improve your skin’s barrier function, increase hydration, and reduce pigmentation. This makes it a popular ingredient in skincare products, as it can stimulate collagen synthesis. [8]

In a 12-week study involving 50 middle-aged women, using a topical moisturizer with 5% niacinamide led to a reduction in wrinkles, fine lines, redness, and hyperpigmentation.

Although there’s no direct evidence that taking niacinamide orally reduces wrinkles or reverses skin aging, it can decrease the incidence of new non-melanoma skin cancers. [9]

Niacinamide may protect your skin against UV radiation and improve DNA repair mechanisms. [10]

Moreover, it promotes the production of NAD, an essential enzyme for energy production. [11]

NAD levels are crucial in protecting your skin against sunburn, as your body uses NAD and energy to facilitate DNA repair processes.

Consequently, by taking an affordable and effective NAD booster like niacinamide, you may experience indirect anti-aging benefits for your skin through the support of DNA repair mechanisms.

Recommended Hyaluronic Acid Supplement

One of the best brands out there that offers value-for-money supplements, Micro Ingredients provides 400 capsules of flush-free Vitamin B3 (Niacinamide) at 500mg each.

This essential B vitamin supports energy and skin health, is non-GMO, gluten-free, and made without soy or preservatives.

Each of their products undergoes third-party lab testing for safety and potency. You can shop online from Amazon.

Why Our Skin Ages?

As we age, our skin undergoes a variety of changes, primarily due to a mix of internal and external factors.

Internally, genetic predispositions and the simple passage of time lead to a series of structural alterations within our skin.

This includes the thinning of the outer layer (the epidermis), a slowdown in cell renewal, and a flattening of the junction between the epidermis and dermis, making our skin more prone to injury.

At the same time, the dermis experiences a reduction in collagen and elastin, essential proteins that give our skin its firmness and elasticity.

Externally, sun exposure stands out as the primary accelerator of skin aging, causing damage through UV radiation. This radiation prompts a series of reactions in the skin cells, eventually affecting the deeper layers and leading to the development of deep wrinkles.

This process, known as photoaging, is further exacerbated by oxidative stress, the natural aging of cells, and ongoing inflammation, manifesting as wrinkles, sagging, and age spots. Plus, the natural reduction in subcutaneous fat as we age contributes to skin laxity and drooping.

Hormonal fluctuations, particularly the drop in estrogen levels that women experience during menopause, also significantly hasten skin aging compared to men.

Environmental elements, such as pollution, and lifestyle choices, like smoking, can intensify the skin’s aging process from the outside.

To effectively manage and slow down these visible signs of skin aging, it’s crucial to adopt a comprehensive approach that tackles both internal and external factors.

This means shielding your skin from the sun, utilizing skincare products with active ingredients, and adhering to a healthy lifestyle that includes a balanced diet and steering clear of habits detrimental to your skin’s health.

Final Words

To sum up, based on the evidence, you should consider five key supplements to combat skin aging: collagen peptides, astaxanthin, hyaluronic acid, niacinamide, and glycine.

These supplements can improve various aspects of your skin health, such as moisture retention, collagen synthesis, and antioxidant protection.

By incorporating these supplements into your skincare routine, you may notice significant improvements in the appearance and health of your skin.

• Collagen peptides, which you should take at a dosage of 10 grams per day, can help promote skin elasticity and reduce wrinkles by serving as the building blocks for collagen synthesis.
• Astaxanthin, a potent antioxidant, can protect your skin from oxidative damage when you take 12 milligrams daily.
• Hyaluronic acid, at 120 milligrams per day, can help your skin retain moisture, leading to plumper, more supple skin.
• Niacinamide, or vitamin B3, at 200 milligrams daily, can offer multiple benefits, such as improved skin barrier function and reduced hyperpigmentation.
• Glycine, an amino acid that you should take at 10 grams per day, can support collagen production and promote wound healing.

However, before you start taking any new supplements, it is crucial to consult with a healthcare professional.

Moreover, you should maintain a holistic approach to skin health, which includes a balanced diet, regular exercise, adequate hydration, and sun protection.

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