12 Best Anti-Aging Supplements That May Actually Work
If it were possible to look young forever by just popping a pill, no one would ever age! It is impossible to turn back the clock on your aging skin (and body). But you can certainly slow it down by using anti-aging supplements.
These are not magic pills that can make you look 19 at 39. Instead, they will help you age gracefully by improving your skin health and protecting it from damage. You can give them a try, but only after you get the go-ahead from your doctor. Check out the best anti-aging supplements below.
Top 12 Anti-Aging Supplements That May Actually Work
1. Collagen
Collagen is a protein that is naturally synthesized in the skin. It maintains the structure, stability, and strength of the skin layers. Your skin loses collagen with age, which weakens its structure and leads to dermal damage and the appearance of the signs of aging (1).
Hence, you need a collagen supplement to slow down the signs of aging and maintain the strength of your skin. You can obtain collagen from animal sources (like bone broth, chicken skin, and fish) or take supplements, as suggested by the doctor.
Dosage Suggestion
A study found that a dosage of 2.5 grams per day to 10 grams per day of collagen hydrolysate could be beneficial for improving skin health (2). However, your doctor is the best person to guide you.
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Zeal Type 1 and Type 3 Collagen Peptides
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2. Coenzyme Q10
Your body naturally produces coenzyme Q10 or CoQ10, an antioxidant that the cells in your body use to grow and maintain themselves. The level of CoQ10 in your body decreases with age, which affects your skin cells along with other body parts.
A study found that consuming CoQ10 improved skin smoothness and reduced the visible signs of aging. It also found that taking CoQ10 supplements improved dermal thickness and hydration levels (3).
Dosage Suggestion
As this supplement is recommended to be taken for a wide range of conditions, the dosage depends on your overall health condition and the brand. Your doctor is the best person to recommend the correct dosage for this supplement, depending on the needs of your body.
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3. Vitamin C
Vitamin C is found naturally in our skin. It supports many functions, such as aiding collagen synthesis, maintaining skin elasticity, and protecting the skin from UV damage or photodamage. Vitamin C keeps your skin healthy when taken orally and when applied on the skin.
A study conducted on pregnant female rats found that oral vitamin C increased collagen production and decreased the rate of elastin loss (4). Both collagen and elastin are essential for maintaining the youthful appearance of your skin.
Dosage Suggestion
The tolerable upper limit of vitamin C dosage for adults is 2000 mg per day. That’s the highest daily intake without any risks. For healthy women, it is 75 mg per day. For pregnant women, it is 120 mg per day (5). The supplement intake differs depending on a lot of factors. Do not self-medicate and consult a doctor.
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4. Vitamin E
The most common form of vitamin E that is available as a supplement is d-alpha-tocopherol. A study found that the oral intake of a combination of ascorbic acid (vitamin C) and d-alpha-tocopherol in human volunteers helped reduce skin damage caused by UV rays.
Also, taking natural vitamin E prevents collagen crosslinking and lipid peroxidation, thus preventing skin aging (6).
Dosage Suggestion
If you are taking synthetic alpha-tocopherol (through supplements and fortified food), you need 50% more IU of the supplement to get the same amount of vitamin E that you will get from naturally available sources (7). Consult a doctor to determine the correct dosage for you.
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5. Vitamin A
There are two main types of vitamin A – retinoids and carotenoids. When you orally ingest vitamin A, your liver converts it to retinol. Once ingested, retinoids and carotenoids are distributed throughout your body.
Beta-carotene (a type of carotenoid) is a natural photoprotector. It prevents skin damage caused by UV rays (including photoaging and erythema) (6). Oral isotretinoin (a synthetic form of vitamin A) is said to improve skin thickness, skin tone, and elasticity and prevent wrinkles (8).
Note: Do not take isotretinoin and vitamin A pills together. Taking isotretinoin with any other vitamin pills may cause toxicity.
Dosage Suggestion
The dosage for vitamin A (as a standalone supplement) has a wide range, depending on your age and health conditions (if any). Usually, the recommended dietary allowance for vitamin A for men (19+ years) is 900mcg RAE, and for women (19+ years) is 700 mcg RAE. For pregnant women (19-50 years), it is 770 mcg RAE, and for lactating women (19-50 years), it is 1300 mcg RAE (9).
Consult your doctor for the right dosage, depending on the requirements of your body. If you are taking any medication for any health condition, vitamin A may interfere with it. Hence, do not self-medicate.
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6. Zinc
Our skin contains 6% of the total concentration of zinc in our body, and this trace element plays a crucial role in skin maintenance.
Dietary zinc supports three crucial functions of the skin: morphogenesis (development of the anatomical structure of the skin), repair, and maintenance (includes protecting the skin via enzymes) (1).
If you have low levels of zinc in your body, it may interfere with your skin health and make it age faster.
Dosage Suggestion
The recommended dietary allowance for zinc in men (19+ years) is 11 mg and in women (19+ years) is 8 mg. For pregnant women (19+ years), it is 11 mg, and for lactation women of the same age group, it is 12 mg.
However, supplements may contain zinc in several forms (zinc sulfate, zinc gluconate, zinc acetate), and the percentage of zinc may vary with the form (10). It is best to consult the doctor to know the right dosage of zinc for you.
The best way to increase your zinc intake is by consuming zinc-rich foods like meat, legumes, dairy, nuts, eggs, and whole grains.
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7. Curcumin
This compound is found in turmeric. It is responsible for the vibrant yellow color of the spice. Curcumin has anti-inflammatory effects and is effective in improving many dermatological conditions.
Studies suggest that curcumin supplements (both topical and oral) can improve various skin conditions caused by photoaging, like the signs of aging and skin damage caused by UV exposure (11).
Dosage Suggestion
As per the World Health Organization, the acceptable daily intake of curcuminoids (active compounds present in turmeric, including curcumin) as food additives is 0-3 mg/kg (12). However, your doctor is the best person to determine how much curcumin your body might need.
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8. Polyphenols
Polyphenols are phytochemicals that naturally occur in many foods. These compounds have significant health benefits, including cell repair, photo-protective effects, and preventing the signs of aging.
Dietary polyphenols protect your skin and prevent a variety of skin issues (13). Consume dark chocolate, berries (grapes), fruits, soy, beans,and plant supplements to increase your intake of polyphenols.
Dosage Suggestion
Self-medicating is strictly not recommended in the case of polyphenol supplements, as unregulated intake may cause adverse health effects. Also, polyphenols tend to interact with medications, and it is strictly recommended to consult a doctor to know your dosage.
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9. Apigenin
Apigenin is a flavonoid. Your body gets apigenin mainly through fruits, vegetables, and herbs (such as chamomile). This compound promotes wound healing and tissue repair. It can promote collagen synthesis, which is important for maintaining your skin and keeping it looking youthful (15).
Dosage Suggestion
Apigenin may be sedative in high quantities. Avoid taking these supplements without consulting a doctor.
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10. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids (EFA) that can be obtained from dietary sources. These fatty acids are especially beneficial in protecting your skin against UV-induced damage.
Exposure to UV rays is one of the leading causes of premature aging, dark spots, fine lines, and wrinkles. A study showed that omega-3 fatty acids could prevent the inflammation caused by UV exposure (6). Fish oil is the primary source of omega-3 fatty acids. If you can’t/don’t eat fish, you may try taking supplements.
Dosage Suggestion
The recommended Adequate Intake (AI) for omega-3 for men (19-50+ years) is 1.6 grams, and for females of the same age group is 1.1 grams. For pregnant women (19-50 years), it is 1.4 grams, and for lactating women of the same age group, it is 1.3 grams (16). If you are using OTC supplements, a 1-gram dose is fine (17). Consult a doctor to arrive at the right dosage as per your body requirements.
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11. Fisetin
This antioxidant is found in plants and is said to reduce inflammation, thereby improving the vitality of your cells.
In a study done on mice, researchers tested 10 flavonoids. Out of all, Fisetin has was the most senolytic, which means it can destroy the senescent or old cells and improve overall health. The researchers found that it extended the median and maximum lifespan of the mice (18).
Fisetin naturally occurs in onions, apples, and persimmons. However, you can also take supplements as prescribed by the doctor.
Dosage Suggestion
Since human trials on Fisetin are ongoing, it is still not clear if it will have the same effect on humans as mice. On average, the daily intake of flavonoids in the US is 1 gram per day (19). However, it may differ. Hence, it is better to consult a doctor before you take Fisetin supplements.
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12. Nicotinamide Riboside
Nicotinamide riboside is a form of vitamin B3. Researchers have found that this vitamin is a neuroprotective agent. In other words, it protects your brain from toxins by improving the ratio of NAD+ and NADH. Your body needs these compounds to prevent DNA damage and improve overall health (20), (21).
Dosage Suggestion
The daily dosage allowance of nicotinamide riboside in adult men and women is 16 mg and 14 mg per day, respectively. A higher dosage of the supplement may cause cardiovascular risk. Consult your doctor to determine the correct dosage for you.
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Do not try any supplements without consulting a doctor. Before buying any supplements, make sure you keep in mind the following things.
Tips To Find Safe Supplements
- Do a little research on the supplement you are considering. Check whether it has research-backed benefits or not.
- Ask your doctor. Inform them if you are taking any prescription medicine for any other health condition. Do not self-medicate as supplements can interact with medications and cause adverse reactions.
- Check for the brand. Supplements are unregulated, and the same supplement may have different combinations as per the brand. Some supplements may not contain all the ingredients mentioned in the label. Check the website of the brand if their supplement is tested and verified by any third-party agency regarding the ingredients on the label and the pills/powder/soft gels.
Make sure you get the go-ahead from your doctor. This will help you be safe and avoid any kind of health complications. The doctor is the best person to help you figure out what your body needs or is lacking and prevent overdosing on any compound. Getting beautiful and healthy skin is not as easy as popping a pill. You need to take care of your diet and lifestyle as well.
Frequently Asked Questions
Is it ok to use anti-aging products in your 20s?
The skin starts aging from 25, and that is when you should start using anti-aging topical products. However, if it is a supplement, it is better to ask a doctor.
When is the best time to take collagen pills?
Check with your doctor. They can tell you whether your body lacks collagen or not and then determine the correct supplement.
21 sources
- Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome, International Journal of Molecular Sciences, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/ - Oral Collagen Supplementation: A Systematic Review of Dermatological Applications, Journal of Drugs in Dermatology, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/30681787 - The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo‐controlled, double‐blind study, IUBMB Journals, Wiley Online Library.
https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.1316 - The Roles of Vitamin C in Skin Health, Nutrients, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ - Vitamin C, Office of Dietary Supplements, National Institutes of Health.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ - Discovering the link between nutrition and skin aging, Dermato Endocrinology, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/ - Vitamin E, Office of Dietary Supplements, National Institutes of Health.
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h2 - Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety, Clinical Interventions in Aging, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699641/ - Vitamin A, Office of Dietary Supplements, National Institutes of Health.
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#h2 - Zinc, Office of Dietary Supplements, National Institutes of Health.
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h2 - Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence, Phytotherapy Research, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/27213821 - Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives – A review, Journal of Traditional and Complementary Medicine, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388087/ - Chapter 63 – Polyphenols Against Skin Aging, Polyphenols in Human Health and Disease, ScienceDirect.
https://www.sciencedirect.com/science/article/pii/B9780123984562000633 - A comparative study of anti-aging properties and mechanism: resveratrol and caloric restriction, Oncotarget, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5630366/ - Apigenin Induces Dermal Collagen Synthesis Via smad2/3 Signaling Pathway, European Journal of Histochemistry, US National Library Of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503966/ - Omega-3 Fatty Acids, Office of Dietary Supplements, National Institutes of Health.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h2 - Omega-3 Supplements and Cardiovascular Diseases, Tanaffos, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153275/ - Fisetin is a senotherapeutic that extends health and lifespan. EBioMedicine, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/30279143 - Fisetin: A Dietary Antioxidant for Health Promotion, Antioxidants & Redox Signaling, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689181/ - Nicotinamide riboside, a form of vitamin B3, protects against excitotoxicity-induced axonal degeneration. FASEB Journal, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/28842432 - Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults, Nature Communications, Nature,
https://www.nature.com/articles/s41467-018-03421-7
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