MY TOP 10 SUPPLEMENTS FOR GOOD SKIN
Author's Note: Taking care of one's skin is essential to keeping skin looking young and vibrant throughout life; even well into the golden years. While there are many things we can do to keep skin looking healthy for a longer period of time, i.e. staying out of the sun without a good SPF, eating right, and drinking plenty of water everyday, there may be even more we can do to help increase the proverbial shelf life of skin. Having an extensive education in both nutrition and kinesiology, I have had to research many supplements and nutrients that have been said to help keep one's skin is the best possible shape. The following list are some of the most promising supplements I have found to combat the aging process, namely to help promote healthy skin as we age.
1. Biosil. Biosil has worked wonders for both my skin and hair. Having taken Biosil for 3 years now, it did take approx. 3 months for me to notice any results, however I certainly attribute my (now) good skin quality to using Biosil consistently two times per day every day of the week. In many studies, Biosil has been shown to increase collagen. It is the increase of collagen that reduces and prevents fine lines and wrinkles. Though I doubt this product will keep me young looking forever, I do think that anyone who wants to stay younger looking longer should at least try this product. What's does Biosil cost? Compared to many anti-aging products, Biosil is relatively affordable. It's around $50 for the largest bottle containing 120 V-caps (or a 2-month supply) . Biosil can also be found at many retail health stores, however buying online is likely going to be the most cost effective method of purchasing.
2. Lutein You may already know that Lutein has many benefits for the eyes, however there are additional benefits from lutein for the skin. Lutein is an antioxidant known as a carotenoid, which has been shown to help protect the skin from UV and other oxidative damage. Lutein has also been shown to reduce wrinkles and help tighten up sagging skin. I have been using lutein for about a year and have noticed a synergistic effect with Biosil. How much does Lutein cost? The price varys widely from store to store, but it's generally pretty inexpensive for a 1-months supply. I currently use Jarrow Formulas Lutein , which runs about $10 for 60 V-caps. I also like Eye Health Lutein 20 Mg by County Life as this product contains a minimal amount of soy.
3. A good Multi-Vitamin: As I mentioned in another article, our diets "generally" don't consist of enough vitamins and minerals. With vitamins and minerals being essential for good skin health, it makes sense that most of us should supplement with a good well balanced multi-vitamin. . I like taking a whole-foods mutli-vitamin that can be split between many doses. For example, I take a product called ALIVE by Nature's Way, which requires 6 pills to get the full dose. On some days I don't feel I need a full dose, so I take a lesser amount, e.g. 2 or 3 capsules. Talking a multi-vitamin in this fashion is a great way to get "enough" but not "too much" of a good thing. A good multi doesn't have to be expensive and good brands are available almost everywhere: both online and off. As mentioned, I take ALIVE by Nature's way, which is only about $10 a month.
4. Resveratrol: While I don't know if resveratrol will make you live longer or not, I have found this supplement to be good for my skin. I take between 500-1,000 mg of trans-resveratrol every morning on an empty stomach and have found it to be beneficial for both skin sagging and skin texture. I have been using resveratrol for five years, and have been happy with he results. Cost? The cost of resveratrol is still quite high. Though you can find cheaper forms of resveratrol at 50% concentration, the emodin in these products can cause severe diarrhea among other side effects. For a high 98% pure product, expect to pay about $50 for 1/month supply or even more in some cases. The key is to look for "trans-resveratrol" and to make sure the purity of the product is no less than 97%.
5. Benfotiamine: Glycation or AGEs (advanced glycation end products) are just as big of a detriment to skin as oxidative stressors. Glycation is the cross linking of proteins with sugars causing deterioration of collagen in the skin. Benfotiamine (a form of vitamin B) has been shown in many studies to reduce the effects of glycation and slow down the process. What is the cost of Benfotiamine? Benfotiamine is fairly inexpensive, costing around $15 for a 3-month supply. I use Benfotiamine inc. brand, which consists of other B vitamins that are said to add a synergistic effect in the fight against AGEs .
6. Fish Oil: Fish oil is perhaps the best oral supplement you can take for good skin and general good health, including lowering LDL cholesterol. The Omega 3 fatty acids in fish oil provide nourishment to skin, helping promote a healthier glow and better skin texture. Furthermore, omega3 fatty acids can help alleviate the symptoms of eczema and psoriasis and many other skin conditions. How much does fish oil cost? I like to use a high quality pharmaceutical grade fish oil with plenty of EPA/DHA per gram of oil. Natural Factors brand has a very high EPA/DHA ratio per gram and can be purchased at online stores for around $30.
7. Cinnamon.: While Cinnamon may not have a direct effect on skin health, it has been shown to help normalize blood glucose levels . With this being the case, a more normal blood glucose level will likely keep skin younger by keeping glycation (as mentioned above) to a minimum. Cinnamon is super cheap and can be purchased for around $5-10 at any online store or most grocery stores . I personally use a more bio-available cinnamon: Cinsulin by Life Extension brand, which runs about $28 for 90 V-caps. This is slightly more expensive than regular cinnamon, however I find its effects at normalizing blood glucose levels to be superior.
8. Ubiquinol: Studies have shown that Ubiquinol (the reduced form of CoQ10) increases cellular activity in the body, including skin cells. Because Ubiquinol acts as an antioxidant, it helps keep unsightly fine lines and even age spots from forming prematurely. Though this form of CoQ10 used to be very expensive, ubiquinol is becoming increasingly affordable . A bottle of 50mg Vcaps (60 ct) typically runs about $15- $20.
9. Curcumin: Curcumin is the major constituent of the herb turmeric, which has been said to help with inflammation. Chronic inflammation has been shown to be a major cause of the aging process, both internally and externally. I use Curcumin daily and I find that it gives my skin a nice glow that is absent if I don't use it. There are all sorts of more bioavailable products on the market these days and prices range anywhere from a few bucks to $25 for the more advanced forms. I use Life Extension's Bio Curcumin, which runs about $26 @ Vitacost. Another great product is any curcumin with bioperine, however curcumin with bioperine must be taken with case, as bioperine may increase the absorption of other undesirable nutrients.
10. Hyaluronic Acid: Once used almost exclusively for topical applications, taking oral hyaluronic acid is now becoming increasingly common to ward off wrinkles and help heal joints. One of the primary causes of collagen degeneration is the decrease in our natural hyaluronic acid levels as we age making skin more dry and susceptible to wrinkling and sagging . It makes sense then to replenish some of this lost hyaluronic acid with supplementation to help keep our skin looking younger. Hyaluronic Acid is also a fairly affordable supplement, which can be had at most health food stores or online stores for around $12 for a 1-month supply.
Thanks for reading!
Thanks for reading!