Science Says: Facts About Anti-Aging Supplements

From NMN and resveratrol to CoQ10 and green tea extracts, we understand ever more about how the best anti-aging supplements work to delay the (eventually) inevitable effects of time. Today, we'll explore what anti-aging supplements are, examine scientifically proven ones for skin and aging, and view objective facts on their efficacy and benefits to help you make informed decisions when bombarded by beauty and longevity supplements in our digital, youth and beauty-obsessed world.

Understanding Anti-Aging Supplements

As with all things, we must start where one usually starts—at the beginning, defining the terms to be as clear as possible. So, what are anti-aging supplements? They are products designed to slow down or reverse aging and mitigate the visible biological effects of age-related deterioration by supporting the underlying physiological processes. Anti-aging supplements are, therefore, a way to fight aging from the inside and often complement the traditional topical applications of anti-aging creams, serums, masks, and various mechanical anti-aging treatments that target the skin surface.

The skin is also a full-fledged organ, just as important as the liver or the heart. We just wear it on the outside as a barrier between the body and the environment. Signs of aging we see on the skin can be thought of as those little yellow birdies in the coal mine, as aging on the skin reflects an unseen process that affects the whole body below the skin. Aging, both at the surface (skin) and cellular level (body tissues), is primarily driven by a combination and interplay of factors such as oxidative stress, inflammation, mitochondrial dysfunction, and the natural decline in essential proteins like collagen.

All of these are perfectly natural developments. Oxidative stress produces rogue free radical molecules that are missing an electron and steal them from other stable molecules to balance themselves out. Controlled (not chronic) inflammation is an inbuilt function of the body to resolve pathogens and attacks of foreign invaders and to fix wounds and damage. Mitochondrial dysfunction means cells start to make less energy, get senescent (old), slow down, or stop repairs, and collagen production starts declining in all of us once we hit 30. Accumulation of these processes accelerates cell damage, leading to wrinkles, loss of skin elasticity, and decreased organ function. Those reluctant to undergo harsh invasive treatments often choose kinder methods, such as scientifically proven anti-aging supplements.

So, are anti-aging supplements effective? Yes. They might just take longer to show results as it is not a mechanical or topical intervention, and we need to allow time for cell turnover, letting new cells - now created from better building blocks, supported by collagen and anti-aging supplements - shine. Anti-aging supplements for the skin are effective because they target the key biological processes responsible for aging, neutralizing free radicals in the body, stimulating collagen production, reducing inflammation, and supporting cellular energy. Best supplements for skin and anti-aging vitamins maintain youthful skin, enhance cellular repair, and slow the appearance of signs of aging. When chosen based on scientific evidence, these beauty and longevity supplements can be a powerful tool in promoting long-term health and vitality, making them valuable to a holistic anti-aging regimen.

Scientific Insights on Anti-Aging Supplements

Research shows promising results regarding specific supplements. Studies published by reputable sources like the National Center for Biotechnology Information (NCBI) highlight the efficacy of antioxidants such as Coenzyme Q10 (CoQ10), resveratrol, and collagen peptides in reducing wrinkles and supporting skin health. For example, a study demonstrated that CoQ10 improved skin elasticity and hydration after just 12 weeks of supplementation. Leading dermatologists and nutritionists' expert opinions tend to agree with this line of thinking and emphasize the importance of choosing supplements backed by clinical evidence.

Best Anti-Aging Vitamins and Supplements

Amongst shelves filled with vitamins for skin elasticity, promising miracles for sagging and crepey skin, vitamins for wrinkles, longevity supplements left and right, bottles and boxes advertising the best collagen powder, enzyme, phytochemical, and mineral... we turn to science. We will list a few proven anti-aging supplements with claims you can take to the bank. By incorporating scientifically supported supplements into your daily routine, you can support your skin health, reduce signs of aging, and promote vitality in a well-rounded approach to staying youthful inside and out. We'll also list the best food sources that provide these compounds naturally.

Beneficial Anti-aging Supplements and Their Food Sources

1. Collagen Peptides

Benefits: Enhance skin elasticity and hydration, reduce wrinkles, replenish natural collagen levels, support joint health, and may improve bone density.

Best food sources: 

• Bone Broth - collagen in the form of gelatine released from bone and connective tissue
• Fish and Shellfish - especially skin and scales
• Chicken - especially skin and cartilage
• Beef - especially bones and connective tissue
• Egg Whites - contain amino acids necessary for collagen production 
• Citrus Fruit and berries - vitamin C is a precursor to collagen
• Garlic - contains a compound that prevents collagen breakdown and supports the rebuild
• Dairy - has molecules crucial for collagen synthesis
• Cashews - contain copper and zinc that help with collagen and elastin production
• Pork Rinds - very effective collagen source
• Oysters - rich in zinc, glycine, and proline necessary for collagen production

2. Coenzyme Q10 (CoQ10)

Benefits: Boosts cellular energy production, reduces oxidative stress, improves skin texture, supports cardiovascular health, and can help reduce fine lines and wrinkles.

Best food sources: 
Organ meats such as kidney, liver, sardines, salmon, trout, mackerel, chicken, beef, pork, spinach, broccoli, cauliflower, strawberries, oranges, soybean and canola oils, soybeans, lentils, peanuts, pistachio, sesame seeds

3. Resveratrol

Benefits: It acts as a powerful antioxidant, combats inflammation, supports cardiovascular health, protects cellular DNA, and preserves telomeres.

Best food sources:
Good news for wine lovers since you can find resveratrol in red wine. In addition, there are grapes, grape juice, peanuts, cocoa, and berries such as blueberries, bilberries, and cranberries.

4. Omega-3 Fatty Acids (Fish Oil)

Benefits: Enhances skin hydration and elasticity, reduces systemic inflammation, supports cognitive function, and promotes heart health.

Best food sources:
Fish & seafood, especially salmon, mackerel, tuna, herring, and sardines; nuts and seeds with flaxseed, chia seeds, and walnuts leading, plant oils such as flaxseed oil, soybean oil, and canola oil; foods fortified with Omega-3.

5. Nicotinamide Mononucleotide (NMN)

Benefits: Increases NAD+ levels for energy production and cellular repair, supports mitochondrial function, slows aging processes, and improves metabolic health.

Best food sources: Broccoli, cabbage, tomatoes, avocado, mushrooms, edamame.

6. Astaxanthin

Benefits: A potent antioxidant, protects against oxidative stress and UV damage, enhances skin elasticity, reduces fine lines, and may improve muscle endurance and recovery.

Best food sources: algae, yeast, salmon, trout, krill, shrimp and crayfish

7. Curcumin

Benefits: Provides anti-inflammatory and antioxidant effects, supports joint health, combats age-related diseases, and promotes healthy skin.

Best food sources: Turmeric is by far the best source, followed by mango ginger, curry powder, and curry dishes, but the ratios may vary widely.

8. Green Tea Extract (EGCG)

Benefits: Rich in antioxidants, reduces inflammation, protects skin from UV damage, supports skin firmness, and enhances fat metabolism.

Best food sources: Green tea, black, white, and oolong tea, and less in cranberries, strawberries, blackberries, kiwis, cherries, pears, peaches, apples, avocados, pecans, pistachios, and hazelnuts.

9. NAD+ Precursors

Benefits: Supports cellular repair and energy production, slows aging processes, maintains mitochondrial function, and improves metabolic and cognitive health.

Best food sources:
Organ meats, poultry, tuna, salmon, legumes, brown rice, wheat bran, nuts, and fortified cereals.

Beneficial Anti-aging Vitamins and Their Food Sources

1. Vitamin C

Benefits: Essential for collagen synthesis, brightens skin, protects against UV damage, supports immune function, and aids in wound healing.

Best food sources:
Guavas, kiwi, bell peppers, strawberries, oranges, papaya, broccoli, tomato, snow peas, kale.

2. Vitamin E

Benefits: Acts as a potent antioxidant, protects skin cells from damage, promotes skin repair, and reduces the appearance of scars.

Best food sources: 
Nuts, nut butter, and seeds, avocados, spinach, eggs, tuna, herring, swiss chard, tomatoes, broccoli, fortified cereal.

3. Vitamin D

Benefits: It supports skin health, immune function, and bone health, may reduce the risk of chronic diseases, and helps manage skin conditions.

Best food sources:
Fatty fish, herring and sardines, cod liver oil, egg yolks, red meat, and liver.

4. Vitamin A (Retinoids)

Benefits: Stimulates cell turnover, improves skin texture, reduces wrinkles, enhances skin radiance, and treats acne and other skin disorders.

Best food sources:
Beef, lamb and goose liver, cod liver oil, mackerel, salmon, trout,  cheese, specifically goat, butter, oysters, and whole milk.

5. Vitamin K

Benefits: Supports skin elasticity, helps prevent bruising, and aids in healing wounds and scars.


Best food sources:
Green leafy vegetables (kale, spinach, turnip greens, Swiss chard, mustard greens, collards, parsley, romaine, and green leaf lettuce) and cruciferous vegetables such as brussels sprouts, broccoli, cauliflower, and cabbage.

6. Hyaluronic Acid

Benefits: What does hyaluronic acid do for your skin? Attracts and retains moisture in the skin, plumps up the skin, reduces fine lines, and improves overall skin texture.

Best food sources:
Bone broth, edamame, tofu, oranges, almonds, kale, and sweet potatoes.

Integrating Supplements with Skincare Routines

We've come a very long way from the (sometimes deadly) history of skincare. We've tried it all in a weird millennia-long episode of Jackass, only to finally focus on science, results, and expert disciplines to asses and analyze which compounds really do hold some merit for health, longevity, and anti-aging. Proven anti-aging supplements can be used alone or in fusion with targeted skincare products or treatments like microneedling to create a synergistic approach, leveraging both internal and external methods to turn back time. Cher would be proud of us. For those of you looking for a multi-level methodic approach, here are some examples of how anti-aging supplements can work symbiotically with various skincare products:

Collagen Peptides + Collagen-Boosting Skincare

Collagen peptides help replenish natural collagen levels from within + topical collagen-boosting creams or serums that contain ingredients like peptides, retinoids, or Vitamin C to stimulate collagen production further.

Coenzyme Q10 (CoQ10) + Antioxidant-Rich Skincare

CoQ10 + antioxidant-rich skincare products containing Vitamin C, Vitamin E, or green tea extract.

Resveratrol + Anti-Inflammatory Skincare

Resveratrol reduces inflammation and protects cells from oxidative stress + anti-inflammatory and soothing skincare products containing niacinamide or chamomile.

Omega-3 Fatty Acids + Hydrating Skincare

Omega-3s + hydrating and moisturizing products with hyaluronic acid, ceramides, or squalane to lock in moisture.

Nicotinamide Mononucleotide (NMN) + Cellular Repair Skincare

NMN + products that promote skin renewal, such as retinoids or growth factors, enhance cellular turnover and repair.

Astaxanthin + UV Protection Skincare

Astaxanthin + broad-spectrum sunscreens with high SPF and antioxidants to provide additional protection against UV rays.

Curcumin + Anti-Redness Skincare

Curcumin + products containing green tea, aloe vera, or calendula designed for sensitive or redness-prone skin to reduce inflammation and soothe the skin.

Green Tea Extract (EGCG) + Antioxidant Skincare

EGCG + antioxidant-rich serums or creams that include green tea extract to enhance its benefits.

NAD+ Precursors + Age-Defying Skincare

NAD+ precursors + age-defying products with ingredients like retinoids, hyaluronic acid, or peptides to boost the skin's repair processes and improve texture.

Vitamin C + Brightening Skincare

Vitamin C internally + use with vitamin C brightening serums and creams to enhance skin luminosity and even out skin tone.

Vitamin E + Repairing Skincare

Vitamin E + repairing and restorative skincare products, such as those containing Vitamin E or ceramides to aid in healing.

Vitamin D + Moisturizing Skincare

Vitamin D + deep moisturizers that complement Vitamin D's benefits by ensuring the skin remains hydrated and protected.

Vitamin A (Retinoids) + Retinol Skincare

Vitamin A + retinol-based products to enhance cell renewal and improve skin texture, but be cautious of irritation with this combo.

Vitamin K + Healing Skincare

Vitamin K + products with Vitamin K or arnica that aid in wound healing and reduce the appearance of bruises and scars.

Hyaluronic Acid + Hydrating Skincare

Hyaluronic acid + hydrating serums and moisturizers with hyaluronic acid to enhance skin plumpness and reduce fine lines.

How to Select the Right Supplement

We don't need to tell you there is a lot of garbage out there, a lot of false advertising, empty promises, and supplements that make unsupported claims. Much looser control of supplements, as opposed to medications, leads to a situation where some don't even contain the supplement you think you're taking, or they've oxidized and lost their potency, have gone rancid, or are tainted by filler chemicals. This is why you need to do your research and be very careful when choosing a supplement you plan on taking for a while. When selecting an anti-aging supplement, please consider the following to ensure you choose a high-quality product because sugar pill and snake oil salesmen are thriving in this economy:

• Ingredients: Look for supplements that feature clinically proven ingredients known for the anti-aging benefits we've listed above and that are included in effective dosages. 
   
• Dosage: Don't go willy-nilly crazy with the supplement; the potent ones are also dose-dependent. Stick to the recommended dosage instructions provided by the manufacturer or a healthcare professional for safety and effectiveness, as exceeding recommended amounts may lead to adverse effects or reduced efficacy, as this would be pointless.
   
• Brand Reputation: Every Tom, Dick & Sally are doing supplements right now. from influencers to celebrities and their grandmas. Don't fall for the hype or pretty packaging.  Choose supplements from reputable brands that have been here for a while and have established a track record of quality and transparency. It would be wise to pick brands that undergo third-party testing and provide Certificates of Analysis (COAs) for their products. Much greater probability you'll get what you've paid for.
   
• Safe Marketplaces: Purchase supplements from trusted and secure platforms that have the means to properly store the products and have rigorous standards for product authenticity and quality control. Reliable sources include well-known sites like iHerb and Amazon and direct purchases from official brand websites.
   

Conclusion

No matter how hard we pull on its stubborn hands, we can't fully stop the clock. Time will pass, and senescence and aging are inevitable. Lucky for us, we don't need to be left to the ravages of the years alone, thanks to the support of contemporary science and supplements that reverse aging. Scientifically proven anti-aging supplements we've explored today work, and it's common sense that if you hit a problem from multiple angles, you'll find a better solution. So, creating a comprehensive anti-aging regimen - where supplements enhance cellular functions, hydration, and systemic protection, hitting the root causes of aging from the inside out while topical treatments provide immediate surface-level improvements - might just be your golden combination for the youthful and vital autumn of life. The body is wise and resilient, and life and time will test it over and over again. Give your body what it needs by primarily voting for health on your plate every single day and supplement what you're deficient in. The road is long and beautiful, so be kind to yourself and others. Stay curious, stay beautiful, and we wish you a happy and healthy new year.