What are the best supplements for skin anti aging? Well, according to the research, there are several evidence-based supplements that may help fight skin aging, but only 5 made it onto this list. Keep reading to discover which ones support your anti-aging skincare goals.
What Are the Best Anti-Aging Supplements for Skin?
Nutrition plays a powerful role in the skin aging process. Extensive research has been conducted to identify the best evidence-based anti-aging supplements for the skin.
Certain supplements may help slow down, stop, and maybe even undo some signs of aging on the skin. These top 5 supplements for skin anti-aging have been shown effective in studies.
Note: There is no mention of collagen supplements or collagen products in this list. Collagen peptides can help produce collagen and keep skin healthy and vibrant, so they likely work. But this list is devoted to specific supplements that do not get discussed very often.
There is also no mention of anti aging vitamins or nutrients.
These supplements and natural compounds have been studied and shown to have various benefits for the skin. According to the research, these supplements may help protect against sun damage, improve dry skin, reduce inflammation, and support healthy skin aging.
#1 – Polypodium leucotomos
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Polypodium leucotomos is a species of fern that belongs to the family Polypodiaceae. Research suggests that the natural plant extract of Polypodium leucotomos may help prevent sunburn associated with ultraviolet B (UVB) radiation.
In 2009, a study was on Polypodium leucotomos found that the plant extract protected participants against sunburn.
Sunburn is often seen as a temporary nuisance associated with staying out in the sun too long. But sunburn is a visible sign of sun damage on the skin. Sunburn leads to skin aging by damaging the skin’s natural antioxidants that fight aging from both inside and outside factors.
Exposure to UVB from the sun induces reactive oxygen species (ROS) and free radical damage, leading to skin aging. Furthermore, sunburns significantly increase the risk of skin cancer.
Additionally, the 2009 study found that Polypodium leucotomos extract slowed down the activity of specific enzymes that destroy collagen and increase skin aging. These enzymes are called matrix metalloproteinases, or MMPs.
A study in 2009 found that Polypodium leucotomos extract can slow down the activity of enzymes called MMPs. These enzymes damage collagen and contribute to skin aging.
Damage from the sun’s UVA — the primary driver of skin aging — may also be reduced with Polypodium leucotomos, according to the research studies.
#2 – Probiotics
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Probiotics, or good bacteria that help in improving digestion and supporting a healthy immune system, may also play a potent role in anti-aging for the skin. Probiotics support the skin microbiome, help maintain skin homeostasis, and protect the skin against external invaders.
Research suggests that probiotics help prevent skin aging by reducing collagen breakdown (by inhibiting the collagen-degrade MMP enzymes), improving the skin barrier, and reducing moisture loss.
In one study, people 41 to 59 years of age who supplemented with probiotics for 12 weeks experienced improved skin hydration as well as improvements in wrinkles, skin gloss, and skin elasticity compared with people who took a placebo.
Another study found that probiotics inhibited MMP signaling induced by UVA in human skin cells. This study suggested that probiotics reduce the activity of the MMP enzymes that destroy collagen, thus providing an anti-aging effect for the skin.
#3 – Astaxanthin
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Astaxanthin is a carotenoid derived from microalgae. Carotenoids are any yellow, orange, or red pigments that give many plants their distinct colors and hues. These carotenoids are high in polyphenols and antioxidants and feature anti-inflammatory compounds.
An analysis found that oral astaxanthin supplementation significantly restored moisture content in the skin and improved skin elasticity when compared with placebo.
Additionally, one animal study found that astaxanthin reduced wrinkles associated with UVA and decreased water loss from the skin.
Some research also suggests that astaxanthin may protect collagen by regulating and inhibiting collagen-degrading MMPs.
#4 – Pine Bark Extract
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French maritime pine bark extract has catechins, flavonoids, antioxidants, and polyphenols — these may all combat skin damage caused by UV from the sun, visible light, and pollutants in the environment.
The potent antioxidant and anti-inflammatory effects of pine bark extract seem to provide photoprotective (sun protective) benefits to the skin.
According to a 2012 study, the use of a pine bark extract supplement over 12 weeks significantly decreased age spots on the skin.
Another study found that pine bark extract improved skin hydration and prevented skin darkening in people who spent most of their day in the sun. This is important for anti aging, because accumulated sun exposure can cause pigmentation changes in the skin, which is associated with perceived age.
Research also suggests that pine bark extract is excellent for protecting collagen and improving skin elasticity.
#5 – Turmeric
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Turmeric, specifically its active compound called curcumin, features antioxidant and anti-inflammatory properties. The body doesn’t absorb curcumin on its own, so the effectiveness of many turmeric and curcumin supplements may vary. The absorption of curcumin increases when it’s combined with black pepper extract (piperine).
Turmeric may protect against advanced glycation end products, or AGEs. These AGE compounds contribute to skin aging by linking proteins (like collagen) with sugars. Excess sugar and refined carbohydrates in the diet can cause accumulation of AGEs in the body and the skin.
Additionally, curcumin may combat “inflammaging,” or skin aging associated with inflammation. Unfortunately, many people eat a highly inflammatory diet, with few anti-inflammatory vegetables, fruits, and spices and herbs.
Curcumin may also work in skin anti aging by reducing oxidative stress associated with UV from the sun as well as pollution in the environment.
Also, curcumin may increase anti-aging proteins known as “sirtuins,” which play a significant role in protecting against both intrinsic and extrinsic aging.
Anti-Aging Supplements for Skin — Conclusion
These are the top 5 anti-aging supplements for skin, according to the research. While these evidence-based anti-aging supplements have shown promising results for the skin, it is important to note that individual results may vary.
Additionally, many studies regarding supplements and anti aging have been performed in only cell and animal models, or in a small number of human participants. In nutrition and anti-aging research, there is always room for more well-designed studies.
Other Anti-Aging Strategies
Incorporating supplements, like the ones mentioned above, into your daily routine may help you support your goals in achieving youthful and radiant skin. However, it’s important to note that any dietary supplement does not replace a healthy diet and lifestyle.
Eating an antioxidant-rich diet is essential to maintain healthy and younger looking skin. Antioxidants are found in a variety of richly colored vegetables, small and low-sugar berries, as well as herbs and spices. Regular exercise and proper skincare is also important for supporting young skin.
In addition to these supplements, protecting the skin from harmful UV rays is crucial for skin anti aging. Wear sunscreen daily, use ultrivolet protection factor (UPF) 50+ clothing, and avoid excessive sun exposure during the day.
Hydrating the skin with a moisturizer (which includes sunscreen) and drinking plenty of water may also contribute to younger skin.
Choosing and Using Supplements
When choosing supplements, it’s critical to consult with a healthcare provider to ensure these supplements are safe and suitable for your individual needs. Healthcare professionals can provide guidance on the appropriate dosage of supplements and their potential interactions with any medications.
Consistency is key to see results from supplements. It may take some time before any significant anti-aging changes occur in the skin’s appearance. Patience and perseverance are essential in the journey.
Plus, many anti-aging supplements are preventative in nature. The effects build up over time and protect against UV radiation, pollutants, and other factors that affect skin health and anti aging.
Additional References:
Bielach-Bazyluk Aet al. Cells. 2021;10(4):813.
Davinelli S, et al. Nutrients. 2018;10(4):522.
Gao T, et al. Nutrients. 2023;15(14):3123.
Marini A, et al. Skin Pharmacol Physiol. 2012;25(2):86-92.
Mazziotta C, et al. Cells. 2023;12(1):184.
Nestor MS, et al. J Clin Aesthet Dermatol. 2015;8(2):19-23.
Pourang A, et al. Photochem Photobiol Sci. 2021;20(9):1229-1238.
Ratanapokasatit Y, et al. Life (Basel). 2022;12(7):936.
Vollono L, et al. Nutrients. 2019;11(9):2169.