Collagen is (and always will be) our skin’s best friend

Let’s pay homage to the OG of skincare supplements, collagen. Collagen is a type of protein found in skin and connective tissues like tendons and cartilage.¹ Collagen plays a role in tissue repair and is responsible for skin density and firmness. As we age, collagen production naturally declines and becomes fragmented and more loosely distributed, leading to sagging and wrinkled skin.² Lifestyle factors like smoking, drinking excessive alcohol, and having an unhealthy diet also lead to a decrease in collagen production.^{3 4} According to multiple double-blind, placebo-controlled studies, collagen supplementation improves skin moisture, elasticity, and hydration, while reducing and delaying skin aging.^{5 6}

There are many convenient ways to add supplemental collagen to your diet. Along with eating foods rich in collagen—like bone broth, skin-on chicken, and organ meats—hydrolyzed collagen peptides, in powder form, can be added to smoothies, coffee, and tea.⁷ You can also find collagen supplements in liquid, capsule, and gummy forms.

Antioxidants are the bedrock for great skin, plump it up with vitamin C & lutein

Did you know that antioxidants are the foundation for great skin? Vitamin C, for starters, is required by the body to make collagen.⁸ Vitamin C increases the activity of collagen-secreting fibroblasts and overall collagen production. According to research summarized by the Linus Pauling Institute, “Two observational studies found that higher intakes of vitamin C from the diet were associated with better skin appearance, with notable decreases in skin wrinkling.” In one of the studies, researchers examined vitamin C and skin aging in 4,025 women aged 40–74 years old. Those with higher vitamin C intakes had a lower likelihood of a wrinkled appearance and dry skin and a “better skin-aging appearance.”^{9 10} Vitamin C also protects skin cells from UV-induced damage, particularly when combined with vitamin E, another potent antioxidant.¹¹ Aim for 1,000 to 2,000 mg of vitamin C daily, taken in divided doses, and 400 IU of vitamin E.

As a powerful antioxidant from the carotenoid family, lutein and its partner zeaxanthin, are proving to be supplemental superstars for the skin. One study confirmed that just 10 mg lutein + 0.6 mg zeaxanthin per day for 90 days provided significant improvement in skin hydration (60%), elasticity (20%), and resistance to UV exposure (75%), all of which can reduce the appearance of fine lines and wrinkles.¹² Another 12-week study examined 50 healthy people 18–45 years old with mild-to-moderate dry skin who were either given 10 mg of lutein + 2 mg of zeaxanthin or a placebo. Results from the study showed that the lutein-zeaxanthin group saw significant improvement in overall skin tone compared to the placebo group.¹³

A triple benefit to skin health: hyaluronic acid, MSM, & silica

Hyaluronic acid (HA) is a humectant—a substance that draws in and retains moisture—and is capable of binding over 1,000 times its weight in water. It’s present in every tissue of the body, with some of the highest concentrations found in connective tissues and the skin.¹⁴ It’s no wonder HA seems to be in every topical skincare product these days—and it’s proving to be just as effective when taken as a supplement. According to research from one placebo-controlled study of 40 healthy men and women, 35–64 years old, those taking 120 mg of HA/day for eight and 12 weeks saw significant improvements in wrinkles, water content and water loss, and skin elasticity compared to those taking a placebo. The researchers summarized, “The present findings indicate that oral ingestion of HA may suppress wrinkles and improve skin condition.”¹⁵

Methylsulfonylmethane (MSM) is an organosulfur compound found in every living organism and is the purest, most bioavailable form of sulfur used to support joint health, flexibility, and mobility. It’s also been gaining popularity as a nutritional supplement for healthy skin, hair, and nails, and studies back this up. A two-part study evaluated the effectiveness of MSM on facial wrinkles and skin texture as the predominant sign of aging. In the first part of the study, 20 participants took either 3 grams of MSM a day or a placebo for 16 weeks. In the second part of the study, 63 participants either took 1 gram or 3 grams of MSM per day for 16 weeks. Results from both parts of the study showed that MSM reduced visual signs of skin aging like facial wrinkles and skin roughness, and improved skin firmness, elasticity, and hydration, even at a low dose of 1gram per day.¹⁶

Silica is the third most abundant element in the human body after iron and zinc, and it can do wonders for our skin. It’s important for collagen synthesis and improves skin strength and elasticity. While the most bioavailable forms of silica comes from orthosilicic acid (OSA) and choline-stabilized orthosilicic (ch-OSA), most supplements on the market are derived from bamboo or the horsetail plant.¹⁷ In a randomized, double-blind, placebo-controlled trial evaluating the positive effects of ch-OSA on the skin, hair, and nails, 50 participants 40–65 years old with clear signs of facial photoaging were either given two capsules containing 10 mg of ch-OSA daily for 20 weeks or a placebo. At the end of the trial period, there was a significant improvement in skin surface characteristics in those taking the supplement.¹⁸ Silica is also a natural anti-inflammatory that may help relieve skin conditions like eczema and psoriasis.¹⁹

From topical creams to facial treatments, steams, and everything in between, your skincare routine is deeply personal and yours alone. Taking these skin-supporting nutrients may be another approach to achieving a lifetime of healthy, glowing skin—this time from within.

References

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3. Yazdanparast, Taraneh, et al. “Cigarettes Smoking and Skin: A Comparison Study of the Biophysical Properties of Skin in Smokers and Non-Smokers.” Tanaffos, U.S. National Library of Medicine, Feb. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230126/.
4. Goodman, Greg D, et al. “Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-Sectional Survey.” The Journal of Clinical and Aesthetic Dermatology, U.S. National Library of Medicine, Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6715121/.
5. H;, Al-Atif. “Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics.” Dermatology Practical & Conceptual, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/35223163/.
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7. Vital Proteins. “What Is Hydrolyzed Collagen?” Vital Proteins, https://www.vitalproteins.com/blogs/stay-vital/hydrolyzed-collagen#.
8. “Collagen Synthesis.” Collagen Synthesis - an Overview | ScienceDirect Topics, https://www.sciencedirect.com/topics/engineering/collagen-synthesis#:~:…).
9. Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr 2007;86:1225-1231. 
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11. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866.
12. Deckner, G., (2022, October 31). Oral Skin Care, inner outer beauty. Retrieved January 23, 2023, from https://knowledge.ulprospector.com/13557/pcc-oral-skin-care-inner-outer…
13. Juturu, V., Bowman, J., & Deshpande, J. (2016, October 7). Overall skin tone and skin-lightening-improving effects with oral supplementation of Lutein and zeaxanthin isomers: A double-blind, placebo-controlled clinical trial. Retrieved January 23, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5063591/
14. Kristina Liu, MD, and MD Janelle Nassim. “The Hype on Hyaluronic Acid.” Harvard Health, 23 Jan. 2020, https://www.health.harvard.edu/blog/the-hype-on-hyaluronic-acid-2020012….
15. Hsu TF;Su ZR;Hsieh YH;Wang MF;Oe M;Matsuoka R;Masuda Y; “Oral Hyaluronan Relieves Wrinkles and Improves Dry Skin: A 12-Week Double-Blinded, Placebo-Controlled Study.” Nutrients, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/34203487/.
16. R;, Muizzuddin N;Benjamin. “Beauty from within: Oral Administration of a Sulfur-Containing Supplement Methylsulfonylmethane Improves Signs of Skin Ageing.” International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International De Vitaminologie Et De Nutrition, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/32083522/.
17. Lawrenson, Amy. “Silica Supplements Could Be the Secret for Glowing Skin.” Byrdie, Byrdie, 22 Feb. 2022, https://www.byrdie.com/silica-benefits#citation-3.
18. Araújo, Lidiane Advincula de, et al. “Use of Silicon for Skin and Hair Care: An Approach of Chemical Forms Available and Efficacy.” Anais Brasileiros De Dermatologia, U.S. National Library of Medicine, 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/.
19. Lee GH, Lee SJ, Jeong SW, et al. Antioxidative and antiinflammatory activities of quercetin-loaded silica nanoparticles. Colloids Surf B Biointerfaces. 2016;143:511-517. doi:10.1016/j.colsurfb.2016.03.060