24 Studies Later: 4 Anti-Aging Skin Supplements that Work
Summary
TLDRThis video script delves into the effectiveness of supplements for combating skin aging. It highlights three key supplements: collagen peptides, which may improve skin elasticity and hydration; hyaluronic acid, potentially beneficial for skin plumpness despite weaker evidence; and astaxanthin, an antioxidant showing promise for skin elasticity but not wrinkle reduction. The script emphasizes the importance of sun protection as the top strategy against skin aging, advocating for sunscreen use to prevent both the signs of aging and skin cancer.
Takeaways
- 🔬 The script discusses the effectiveness of three supplements for skin health and aging, along with a critical habit for skin care.
- 🐟 Collagen peptides initially had lukewarm evidence but are now considered to have potential benefits for skin elasticity, hydration, and wrinkle reduction.
- 🧬 The amino acid profile of collagen peptides is less comprehensive than other protein sources, but they are absorbed as peptides, not just single amino acids.
- 🧪 Studies show collagen peptides can increase hyaluronic acid production by fibroblasts, which are cells responsible for collagen and hyaluronic acid generation in the skin.
- 🌐 The potential mechanisms of collagen peptides involve binding to receptors and influencing cell signaling within skin cells to stimulate collagen and hyaluronic acid production.
- 📊 A meta-analysis of 19 studies indicates a beneficial impact of collagen supplementation on skin elasticity, despite some variability in study outcomes.
- 💧 Hyaluronic acid is another supplement analyzed, which is absorbed and rebuilt in the skin, potentially reducing wrinkles and increasing skin elasticity and moisture.
- 🧴 The effectiveness of hyaluronic acid supplementation is supported by some studies, although the evidence is weaker and many studies are industry-funded.
- ☀️ Sun protection is emphasized as the most critical habit for combating skin aging, with sunscreen use shown to prevent or reduce the appearance of aging skin.
- 🍅 Astaxanthin, a potent antioxidant, is discussed as a supplement that may benefit skin elasticity and moisture but does not conclusively reduce wrinkles.
- 📚 The importance of more rigorous, independently funded studies is highlighted to confirm the effects of these supplements and understand their mechanisms better.
Q & A
What are the three supplements discussed for skin aging in the script?
-The three supplements discussed are collagen peptides, hyaluronic acid, and astaxanthin.
Why does the speaker recommend collagen peptides for skin aging?
-The speaker recommends collagen peptides because they have been shown to improve skin elasticity, hydration, and reduce wrinkling. The peptides can increase the production of hyaluronic acid in skin cells and activate receptors that help produce collagen.
What is the common criticism against collagen peptides?
-The common criticism is that the amino acid profile of collagen peptides is 'trash' compared to other protein sources. However, the speaker argues that the effectiveness comes from the di- and tripeptides, not just individual amino acids.
How does hyaluronic acid benefit the skin?
-Hyaluronic acid helps plump up the skin, reducing wrinkles, and increasing skin elasticity and moisture. It does this by binding water molecules, which keeps the skin hydrated.
What is the importance of molecular weight in hyaluronic acid supplements?
-Low molecular weight hyaluronic acid is preferred because it is more easily absorbed by the body, making it more effective for skin health compared to high molecular weight hyaluronic acid.
What concerns are raised about hyaluronic acid supplementation?
-The speaker notes that many studies on hyaluronic acid are poorly done or biased, and that some are funded by the industry, which could affect the reliability of results. However, there is still some evidence suggesting benefits for skin.
What does the speaker consider the most critical factor in preventing skin aging?
-The speaker considers sun protection to be the most critical factor in preventing skin aging. Sunscreen helps prevent damage caused by UV radiation, which contributes to both extrinsic aging and skin cancer.
How effective is sunscreen in preventing skin aging, according to the script?
-Sunscreen has been shown to prevent the progression of skin aging. One study cited in the script showed that those who regularly used sunscreen over 4.5 years had 24% less skin aging compared to those who occasionally used it.
What is astaxanthin, and how does it benefit the skin?
-Astaxanthin is a potent antioxidant with strong free radical-quenching properties. While it doesn’t appear to reduce wrinkles, it has been shown to improve skin elasticity and moisture content.
Why does the speaker remain cautious about astaxanthin’s benefits?
-The speaker remains cautious about astaxanthin’s benefits because studies on its effects have shown mixed results. While it improves skin elasticity and moisture, it doesn’t seem to reduce wrinkles, and some studies have a moderate to high risk of bias.
Outlines
🧪 Collagen Peptides and Skin Aging
The first paragraph delves into the effects of collagen peptides on skin aging. The speaker initially had reservations due to the limited amino acid profile of collagen peptides compared to whole proteins. However, studies suggest that peptides can be absorbed and stimulate fibroblast cells to produce more hyaluronic acid, a component of skin. A meta-analysis of 19 studies indicates a general benefit of collagen supplementation on skin elasticity, despite variability between studies. The speaker concludes that while more research is needed, collagen peptides show promise for improving skin elasticity and potentially reducing wrinkles.
💧 Hyaluronic Acid: Absorption and Skin Benefits
The second paragraph discusses hyaluronic acid, another supplement for skin health. Although the absorption mechanism is not fully understood, it is known to be absorbed and then processed by the body. Hyaluronic acid is integral to skin health due to its ability to retain water, which can reduce wrinkles and increase skin elasticity. The speaker reviews 11 studies, some of which show positive effects on reducing wrinkles with hyaluronic acid supplementation. However, the quality of studies varies, and many are industry-funded, which may affect their reliability. The speaker recommends low molecular weight hyaluronic acid for better absorption and concludes that while the evidence is weaker, it suggests potential skin benefits.
☀️ Sun Protection: The Key to Anti-Aging
The third paragraph emphasizes the importance of sun protection in the fight against skin aging. The speaker distinguishes between intrinsic and extrinsic aging factors, with the sun being a primary cause of extrinsic aging due to its damaging radiation. Studies are cited to show that regular use of sunscreen can significantly reduce the signs of skin aging and protect against skin cancer. The speaker strongly advocates for the use of broad-spectrum sunscreen with an SPF of 15 or higher as a crucial part of any anti-aging routine.
🥕 Astaxanthin: An Antioxidant for Skin Health
The fourth paragraph introduces astaxanthin, a potent antioxidant with unique molecular structures that can neutralize free radicals, potentially benefiting skin health. A meta-analysis of 11 studies is reviewed, which shows mixed results regarding astaxanthin's effect on wrinkles. While it did not significantly reduce wrinkles, it did demonstrate benefits in improving skin elasticity and moisture content. The speaker acknowledges the need for more rigorous studies but includes astaxanthin in the discussion due to its specific benefits for skin, which may contribute to an overall anti-aging effect.
Mindmap
Keywords
💡Collagen Peptides
💡Fibroblasts
💡Hyaluronic Acid
💡Skin Aging
💡Intrinsic Aging
💡Extrinsic Aging
💡Sunscreen
💡Antioxidants
💡Meta-Analysis
💡Molecular Weight
Highlights
Analysis of 24 studies on supplements for skin aging reveals varying levels of evidence for their effectiveness.
Three supplements are discussed for their potential to slow or reverse skin aging.
Collagen peptides initially had lukewarm evidence but are now considered beneficial for skin health.
Criticism of collagen peptides' amino acid profile is addressed, with evidence of absorption beyond single amino acids.
Peptides from collagen may stimulate fibroblasts to produce more hyaluronic acid, a key component of skin.
Meta-analysis of 19 studies supports the positive impact of collagen supplementation on skin elasticity.
Hyaluronic acid is considered for its potential in skin health, despite unknown absorption mechanisms.
Studies suggest that hyaluronic acid supplementation can reduce skin wrinkling.
The importance of choosing low molecular weight hyaluronic acid for better absorption is highlighted.
Sun protection is emphasized as the number one tip for fighting skin aging, above supplements.
Regular use of sunscreen can prevent or reduce the progression of skin aging, according to a study.
Astaxanthin, a potent antioxidant, is introduced as a potential skin health supplement.
Astaxanthin's unique molecular shape gives it strong antioxidant activity, superior to beta-carotene.
Analysis of 11 studies on Astaxanthin shows mixed results, with benefits to skin elasticity but not wrinkle reduction.
The potential of peptide transporters in fibroblasts for collagen peptide absorption is discussed.
The need for more independently funded studies on collagen peptides is acknowledged.
A personal anecdote on the use of these supplements and their impact on the speaker's skin health is shared.
A call to action for further research on the effectiveness and mechanisms of skin supplements is made.
Transcripts
I analyzed 24 studies across several
supplements for skin and discovered
varying levels of evidence for slowing
and in some cases reversing skin aging
I'd like to walk you through which three
supplements are considered effective
along with the certainty of evidence and
I'll include a fourth habit of mine that
I consider critical to this process as
well if you've been following my work
for sometime you know that I've warmed
up to collagen peptides initially the
evidence was well lukewarm
and I still wouldn't say that the
evidence is overwhelming but it has me
inclined to lean in the direction of
their benefit again if you've been
following my work you know that the
common criticism levied against Cen
peptides is the fact that they amino
acid profile those are the constituent
molecules making up a protein is well
trash compared to a more complete
protein source that is true but the
Assumption of Effectiveness is based on
only single amino acids entering your
bloodstream when consuming collagen
peptides which as we know from studies
like this one that is not the case when
we consume proteins the peptidases and
other cleavage enzymes do break the
protein down into smaller components for
intestinal absorption by the epithelial
cells that line the intestine however
that study shows in humans that we can
absorb not only single amino acids but D
and tripeptides which is where collagen
peptides shine again because we aren't
as interested in the single amino acids
which pale in comparison to other
protein sources we can Niche down onto
the D and tripeptides in studies looking
at varying types of peptides on cells
called fibroblasts which are responsible
for the generation of collagen and
hyaluronic acid both of which are
components of our skin researchers
identified that treatment with peptides
led to an increase in hyaluronic acid
production by these cells as seen here
the larger the bar the more hyaluronic
acid the left bar is the control so no
peptides added the middle is the
addition of the peptides and the right
is an additional condition for
comparisons where the cells were exposed
to fiberblast growth factor which is
basically a stimulator of fiberblast as
you can see the peptides led to an
increase in hyaluronic acid so why
well again it's not because of the
actual amino acids most likely but
rather the peptides themselves May bind
to a receptor or series of receptors
like those mentioned in this review to
be clear these receptors already bind to
collagen fibers in our skin and cause a
series of intracellular changes within
the skin cells think of the fiberblast
that then stimulate the production of
more full collagen fibers however the
researchers mention most multiple
receptors that also bind to the same
amino acid linkages seen when consuming
collagen peptides so there is the
possibility that the peptides themselves
could enact this role but if we return
to this study the researchers briefly
mentioned that there is some evidence
for peptide Transporters similar to
those found in the intestines are also
found in fibroblasts allowing the
peptide to enter the cell and directly
influence the cell signaling to the pro
collagen proh hyaluronic acid
producing anyway those are some of the
mechanisms but obviously we can't rely
mechanisms as a conclusive Force so when
we open human trials there is a good
amount of agreement on their
effectiveness for example this
metaanalysis of 19 studies these
researchers indicate that beneficial
impact of collagen supplementation as
seen here we're looking at skin
elasticity with all the studies on the
left side and all the stud results
pictorially depicted on the right side
if the little line moves to the right of
the middle line that's zero that means
that the individual study indicates a
benefit of collagen
supplementation now you can see that
some studies show an effect and others
show well the opposite in totality which
we can see represented by the Black
Diamond at the bottom there is overall
more evidence in favor of an effect than
against now for those statistics
inclined you'll notice that the high
degree of interstudy heterogeneity
confirmed by the statistics as well
there are a plethora of reasons for that
which I can't get into otherwise I'll
lose the people who just don't care
about this stuff I likely already have
but if you look at some of the other
measures the results are consistent
including subgroup analyses and
sensitivity analyses that all said I
still think that we need more studies
especially independently funded studies
but so far I feel comfortable indicating
that collagen peptides are effective for
improving skin elasticity skin hydration
and reducing wrinkling as well as some
reversing of that
wrinkling so collagen peptides are a yes
and they're my second favorite skin
aging technique I'll discuss my number
one in a while first remember that when
we discussed the fiber blasts they were
likely producing more hyaluronic acid
acid from being exposed to the collagen
peptides well since collagen isn't the
only component of skin why wouldn't we
just supplement with hyaluronic acid
well I Crown you a science smarty pants
because that's the second ingredient
that I analyzed hydronic acid hydronic
acid is absorbed in the intestines
according to these researchers however
the exact mechanism is unknown and yet
there's a key detail on the absorption
that probably makes a big impact on
hyaluronic acid's Effectiveness we'll
get into that in just a bit we know it's
absorbed and we also know that
hyaluronic acid has many complex effects
across the body but its incorporation
into our skin is probably not Direct in
essence we absorb hyaluronic acid it
gets cleaved by enzymes called
hyaluronidases which break up the
molecule into small fragments or even
into its constituent parts known as
oligosaccharides complex sugars and then
it gets rebuilt by an enzyme called
hyaluronic acid synthes and released
into the skin structure why would the
body break something down just to
rebuild it again well like I said
hyaluronic acid metabolism is complex
and it's tightly regulated because
disregulation can lead to some major
problems two of which being uh
pro-inflammation and even cancer risk so
the body controls the levels by
balancing what we consume and what we
produce I can go into those mechanisms
some other time but for those clutching
their pearls don't worry hyaluronic acid
supplementation isn't going to suddenly
give you cancer there's more to it than
that but again I just can't discuss it
in detail because well we're talking
about skin aging anyway hyaluronic acid
has an extreme
passionate at least I imagine at least
uh
it's not like we ever had heart to heart
but love for water so once it's released
by The fiberblast and other cells it can
plump up the skin reducing wrinkles
increasing elasticity and moisture of
the skin but again like collagen is
there any human evidence of that so I
analyzed 11 studies to find the answer
to that and I have to say some of the
studies are absolute dog poop horribly
done horribly biased that said there is
still a smattering of passible studies
that are Placebo controlled in one study
for example the researchers compared
hyaluronic supplementation to Placebo
and found a noticeable effect of
hyaluronic acid supplementation on
reducing skin wrinkling we can actually
see some of that data here the darker
bar is the placebo and the lighter gray
bar is the hyaluronic acid condition the
lower it goes the greater reduction in
wrinkle depth dep and volume so that's a
good thing I suppose I don't need to
spell it out for you smarty pants
another study also confirm these results
I would list more of these studies but
uh many of them fall under the uh dog
poop category additionally I think that
all studies are industry funded if
that's a deal breaker for you I
certainly sympathize it isn't for me but
it does lower my confidence in the
repeatability of these results but I
promise you that we'd return to this
digestion and absorption bit because it
does matter which hyaluronic acid you
consume it's believed Again by the
scientific review that consuming High
molecular weight meaning a very large
version of hyaluronic acid molecule is
contraindicated because it is less
likely to be absorbed you should be
aiming for a low molecular weight
hyaluronic acid if possible for the
greatest bang for your buck okay so the
evidence is certainly weaker for
hyaluronic acid but it does lean in the
direction of being a skin benefit I'd
like to point out that I use these
molecules and supplements in a
particular way myself so if you're
interested in hearing which supplements
I use and how I use them I have a video
discussing all the details in the
physionic Insiders I'll link that in the
description I'd love to have you join
but let's go into the third supplement
actually you know what let's actually
keep that one for last it's a unique one
and I haven't heard many people discuss
it let me first mention what I think is
critical for fighting skin aging this is
my number one tip when it comes to skin
aging there's two groupings of factors
that cause skin aging one is called
intrinsic aging and the other is
extrinsic intrinsic aging comes from all
different molecules and Imperfections
that our cells produce over a life
lifetime like the production of free
radicals which are damaging molecules
that tear away at the Integrity of our
cell components extrinsic aging comes
from molecules that we consume that are
damaging could be something as serious
as I don't know cyanide to something
more mild like alcohol or it could be
from radiation which causes DNA damage
anything outside the body essentially so
now what is something that we are all
all exposed to on a daily basis that
without which we would cease to
exist is that enough of a hint or do you
want
another okay uh we we revolve around it
and plants feed off of it got it that's
right the sun you have to protect your
skin from the Sun now I know there are
some people that believe that getting
sun exposure is important and is for
other things but that doesn't mean that
it's good for your skin it isn't it's
awful for your skin often you'll hear
arguments about getting Vitamin D from
the Sun and the Sun is good because it's
natural and yada yada yada it's all
nonsense yes vitamin D is important for
your health but considering that we can
have the best of both worlds we should
probably just take advantage it's
perfectly reasonable to supplement with
v vitamin D while protecting your skin
as a matter of fact in this study
researchers showed that people who wore
sunscreen more regularly over 4.5 years
of the study
experienced and let me emphasize here no
progression of skin aging none
Quantified it was 24% less skin aging
compared to those who only occasionally
wore sunscreen so imagine if they wore
sunscreen all the time and compared
against a group that never wore it the
effects would be even greater other
studies of varying quality confirm these
results as well of course this doesn't
even mention the skin cancer protection
effects I can't stress enough how
important sunscreen is forget the two
supplements that I mentioned earlier and
the one coming up the number one
priority should be preventative sunblock
anything broadspectrum and anything SPF
15 and upward and you'll be looking
sickly pale like me in no time okay I'll
get off my suncreen slathered higher
horse and discuss this next unique
molecule we've already covered collagen
peptides and hyaluronic acid so what's
another molecule that could be a benefit
for your skin I'll give you a
hint it starts with an
a
a s
not a donkey but aanin close aanin is a
potent antioxidant molecule because of
its unique shape notice the two ionone
rings on either end they are capable of
quenching damaging free radicals that we
discussed earlier with about 40 times
stronger antioxidant activity as beta
carotene which is often touted as a
beneficial skin supplement I cracked
open this metaanalysis that pulled 11
studies on to find out aaz anthon's role
in skin aging and here is where things
diverge a bit from the previous results
because while the other two supplements
were beneficial for elasticity of the
skin along with dewrinkling of the skin
aanin failed to show a benefit against
wrinkles we see here again the studies
are on the left in the green squares
with the lines coming out of them are
the study results I won't walk you
through how to read this Beyond just
mentioning that if the studies move to
the left of the middle line that's zero
they favor AOS Anthem now at first
glance it seems like most of them do so
why no effect well we can't let our eyes
and bias deceive us even if we focus on
the Black Diamond it clearly seems to
move to the left but the analysis
indicates that the certainty of an
effect with a P value of
0.11 which is above the 0.05 cuto now is
it it possible that the effect is simply
mild and we don't have enough studies to
make a judgment yeah it's possible along
with other possibilities but as it
currently stands Asos anthan does not
reduce wrinkles well then why do I add
it to this list well mainly because in
measures of skin elasticity and moisture
content aanin does show a benefit for
example looking at elasticity this time
if the studies move to the right of the
middle line there is a benefit of as
anthon and not just visually but
statistically confirmed the results
indicate an effect now I should caution
that this analysis did indicate a
moderate to high risk of bias meaning
that some studies were not designed
ideally so it would be prudent to have
more and more rigorous studies
confirming these effects still as it
stands aaz anthon shows a specific
benefit to skin that may not affect
wrinkles themselves but look my guess is
that you're interested in anti-aging and
this video right here offers some more
information on exactly that I'll speak
with you over there bye
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