What anti-aging supplements should you take for better skin?
Summary
TLDRIn this informative video, Dr. Amir Carum, a board-certified facial plastic surgeon, delves into the world of dietary supplements for skin health and anti-aging. He clarifies the distinction between vitamins and supplements, emphasizing the role of supplements in filling nutritional gaps and supporting skin function. Dr. Carum discusses essential supplements like hydrolyzed collagen peptides, biotin, vitamin C, vitamin E, copper, zinc, omega-3 fatty acids, and hyaluronic acid, detailing their benefits for collagen production and skin health. He also shares his personal supplement routine and offers safety tips for choosing supplements, advocating for a holistic approach to skin care that combines diet, sun protection, and active skincare ingredients.
Takeaways
- 💊 The dietary supplement industry is a massive $180 billion sector, with many people using supplements to improve health and well-being, including skin health and anti-aging.
- 🧬 Supplements are different from vitamins; while vitamins are essential for body functions, supplements are used to enhance those functions and can include a wide range of substances like amino acids, proteins, herbs, and minerals.
- 🍽 Supplements aim to fill nutritional gaps, especially for those with restrictive diets or busy lifestyles that may not allow for a well-rounded nutritional intake.
- 🌟 Bioavailability is a crucial factor in supplementation; not all nutrients in food or supplements can be effectively utilized by the body, and some combinations can work synergistically to enhance effects.
- 💥 Supplements can provide targeted nutritional support, such as increasing antioxidants and anti-inflammatory agents to combat the natural aging process and environmental stressors.
- 🧪 Hydrolyzed collagen peptides, despite being broken down in the gut, have been shown in studies to have a positive impact on skin hydration, fine lines, and wrinkles.
- 🥚 Biotin (Vitamin B5) is known for its benefits for skin, hair, and nails, and can be found in a variety of foods or taken as a supplement.
- 🍊 Vitamin C is vital for collagen synthesis, and ensuring adequate intake can support skin health and the anti-aging process.
- 🥜 Vitamin E acts as an antioxidant to protect the skin from oxidative damage, a key component of aging, and can be found in nuts, seeds, and vegetables.
- 🥩 Copper and zinc are essential minerals that play a role in collagen synthesis and skin repair, with copper particularly important in the collagen production process.
- 🐟 Omega-3 fatty acids, found in fish and some plant sources, are crucial for skin hydration and inflammation, supporting the overall health of the skin barrier.
- 💧 Hyaluronic acid, found ubiquitously in the body and important for skin hydration, has been shown in studies to reduce fine lines and wrinkles, and is commonly used topically in skincare.
Q & A
What is the dietary supplement industry size mentioned in the script?
-The dietary supplement industry is roughly an $180 billion industry.
What is Dr. Amir's profession and how does it relate to the topic of the script?
-Dr. Amir is a board-certified facial plastic surgeon and the founder and creator of caram MD skin. His specialization in facial rejuvenation is directly related to the topic of discussing supplements for skin health and anti-aging.
What are the key differences between a vitamin and a supplement as explained by Dr. Amir?
-A vitamin is essential for the body's functioning, while a supplement is not necessarily required in specific doses and can include a variety of substances like amino acids, proteins, herbs, and minerals, intended to enhance function.
Why might someone consider taking supplements for their skin?
-Supplements can fill nutritional gaps, provide targeted nutritional support, create an anti-inflammatory environment, increase antioxidants, and enhance skin function, potentially improving skin health and appearance.
What is the role of bioavailability in the effectiveness of supplements?
-Bioavailability refers to the extent to which a nutrient becomes available to the body in a form that can impact the desired changes. Not all foods or supplements can deliver the nutrient to the level in the body where it is bioactive.
Why is collagen central to the discussion on skin aging and supplements?
-Collagen is a protein that diminishes as we age, leading to thinner skin and wrinkles. Supplements discussed in the script are related to collagen synthesis or support the building of collagen.
What are some dietary sources of collagen mentioned by Dr. Amir?
-Dietary sources of collagen include bone broth, organ meats like liver and kidney, skin-on chicken, and marine-based sources.
What is the typical dosage range for hydrolyzed collagen peptides recommended by Dr. Amir?
-The typical dosage range for hydrolyzed collagen peptides is between 2.5 and 15 grams per day.
How does Dr. Amir describe the role of vitamin C in collagen synthesis?
-Vitamin C is an essential component during the collagen synthesis phase. While it does not stimulate collagen production by itself, it is necessary for the process to occur.
What is the significance of omega-3 fatty acids in skin health according to the script?
-Omega-3 fatty acids are important for skin hydration, reducing inflammation, and supporting the skin barrier's function, which is crucial for maintaining skin health.
What are some considerations when choosing supplements as discussed by Dr. Amir?
-Considerations include deciding between naturally derived or synthetic supplements, ensuring the product is from a reputable brand with good manufacturing practices, and being aware of the safety and efficacy of supplements since they are not FDA regulated like drugs.
How does Dr. Amir incorporate supplements into his and his wife Neta's daily routine?
-Dr. Amir and his wife Neta incorporate hydrolyzed collagen peptides into their daily routine by mixing it with their morning drinks, such as an electrolyte drink for Dr. Amir and matcha green tea for Neta.
What is the final advice Dr. Amir gives regarding skin anti-aging and the role of supplements?
-Dr. Amir advises that while supplements can be part of a holistic approach to skin anti-aging, they should not be considered a magic bullet. A combination of sun protection, active skincare, a well-rounded diet, and a healthy lifestyle are all essential.
Outlines
💊 Introduction to Dietary Supplements for Skin Health
Dr. Amir introduces the topic of dietary supplements aimed at improving skin quality and addressing anti-aging. He outlines the structure of the video, which will cover the difference between vitamins and supplements, the necessity and benefits of these supplements, and specific supplements that are beneficial for skin health. Dr. Amir emphasizes the importance of understanding physiological impacts and the decision-making process when choosing supplements, including the differences between synthetic and natural sources.
🥗 The Role of Supplements in Nutritional Gaps and Skin Support
This paragraph delves into why people take supplements, highlighting the role of filling nutritional gaps and supporting skin health and anti-aging. Dr. Amir discusses the challenges of obtaining necessary nutrients through diet alone, the concept of bioavailability, and the synergistic effects of certain foods and supplements. He underscores the importance of targeted nutritional support, creating an anti-inflammatory environment, and enhancing skin function through supplementation.
🧬 The Science Behind Collagen and Skin Aging
Dr. Amir explains the core issue behind skin aging, which is the loss of collagen. He details what collagen is, its composition from amino acids, and the role of specific nutrients like vitamins, minerals, and other components in collagen synthesis. The paragraph also discusses how supplements can provide the necessary building blocks for collagen production and the two mechanisms for stimulating collagen: cellular stimulation with skincare products and skin injury leading to repair.
🥩 Dietary Sources and Supplementation of Collagen
The focus shifts to the most popular supplement for skin health: hydrolyzed collagen peptides. Dr. Amir discusses the science behind ingesting collagen and its impact on skin quality. He mentions dietary sources of collagen, such as bone broth and organ meats, and addresses the challenges vegetarians and vegans might face in obtaining collagen. The paragraph concludes with the typical dosage and forms of collagen supplements.
🍊 Importance of Vitamin C, E, and Trace Elements in Skin Health
This section covers the significance of vitamin C and E, as well as trace elements like copper and zinc, in skin health and collagen synthesis. Dr. Amir explains the roles of these nutrients, their dietary sources, and the recommended daily dosages. He emphasizes the antioxidant properties of vitamin E and the essential role of copper and zinc in collagen production and skin barrier function.
🍣 Omega-3 Fatty Acids and Hyaluronic Acid for Skin Hydration and Repair
The paragraph discusses the role of omega-3 fatty acids in skin hydration and inflammation, as well as the importance of a healthy skin barrier. It also addresses hyaluronic acid, a substance that hydrates and lubricates the skin, and its potential oral benefits. Dr. Amir provides dietary sources and recommended dosages for these supplements, noting that while they are beneficial, they are not the sole solution for skin health.
🛡️ Safety and Considerations in Choosing Supplements
Dr. Amir offers guidance on the safety and considerations when choosing supplements. He discusses the difference between naturally derived and synthetic supplements, the importance of certifications, reputable brands, and transparent labeling practices. The paragraph advises on the benefits of natural supplements despite potential variability and cost, and the potential downsides of synthetic supplements, including additives and environmental concerns.
👫 Personal Approach to Supplements and Anti-Aging
In the final paragraph, Dr. Amir shares his and his wife Neta's personal approach to supplementation and anti-aging. He emphasizes the importance of a well-rounded diet and the use of supplements as an additional boost rather than a necessity. Dr. Amir discusses their daily routine of taking hydrolyzed collagen powder and how it complements their diet and lifestyle. He concludes by reiterating the importance of a holistic approach to skin health and aging.
Mindmap
Keywords
💡Dietary Supplements
💡Anti-Aging
💡Vitamins
💡Supplements
💡Collagen
💡Hydrolyzed Collagen Peptides
💡Biotin
💡Vitamin C
💡Vitamin E
💡Omega-3 Fatty Acids
💡Hyaluronic Acid
💡Bioavailability
💡Synthetic vs. Natural Supplements
Highlights
Dietary supplements are a $180 billion industry, indicating their widespread use for health and well-being.
Supplements are used to enhance skin quality and potentially impact anti-aging.
Dr. Amir is a board-certified facial plastic surgeon and creator of Caram MD skin, focusing on facial rejuvenation.
Understanding the difference between vitamins, which are essential, and supplements, which enhance function, is crucial.
Supplements can include amino acids, proteins, herbs, and vitamins, and are not strictly required like vitamins.
Supplementation fills nutritional gaps, especially in diets lacking certain nutrients essential for skin health.
Bioavailability is key in supplements effectively reaching and impacting the body.
Supplements provide targeted nutritional support, enhancing the body's natural functions like collagen production.
Creating an anti-inflammatory and antioxidant-rich environment can slow down the aging process.
Supplements can directly affect skin hydration and the appearance of fine lines and wrinkles.
The importance of a holistic approach to skin health includes sun protection, skincare, diet, and lifestyle.
Collagen is a protein fundamental to skin health, and its production decreases with age.
Amino acids like Proline, Glycine, and Hydroxyproline are essential for collagen synthesis.
Hydrolyzed collagen peptides have been shown to improve skin hydration and reduce fine lines, despite skepticism.
Biotin, Vitamin C, Vitamin E, Copper, Zinc, and Omega-3 fatty acids all play roles in skin health and collagen support.
Hyaluronic acid, found ubiquitously in the body, contributes to skin hydration and may reduce wrinkles.
Safety and the choice between natural and synthetic supplements are important considerations when choosing supplements.
Dr. Amir and his wife Neta's personal supplement routine includes hydrolyzed collagen peptides for potential skin benefits.
Transcripts
hi everyone Dr Amir here and we are
going to talk about a fascinating topic
today dietary supplement in nutritional
space is roughly $180 billion industry
that means a lot of people including
probably you are on some form of dietary
supplements to improve your health and
overall well-being well today we're
going to talk specifically about the
supplements that are used to improve the
quality of the skin as well as hopefully
impact anti-aging of the skin so stay
tuned hi everyone I'm Dr Amir carum
board certified facial plastic surgeon
and founder and creator of caram MD skin
I specialize in facial Rejuvenation
which basically means I help people look
as young as they feel and on today's
episode of skin School we're going to
talk about skin dietary supplements the
things that could actually be worthwhile
taking and why you should be taking them
but before we do we're going to first
start to understand the differences
between some important Concepts in
number one what is the difference
between a vitamin and a supplement
number two when should you be taking
these supplements as part of your
overall strategy to improve your skin
health and anti-aging number three what
supplements are essential and important
to take and worth your time and money
before you Endeavor upon them next what
are the supplements actually trying to
address on a physiological and structure
and function level this is something
that you're going to find super
fascinating when it comes to the overall
physiology and anatomy of skin next
we're going to learn about how you can
get started what are the key factors
that you need to know when making
decisions about for example should you
try to get these in your basic diet
should you start taking them as part of
supplements the differences between a
synthetic and a natural supplement all
of those things that are going to be
important when you're sitting there
trying to decide which one to use as
part of your overall decision-making
process to include these in your life
and then finally I am going to give you
a very simple practical look at what my
wife and I Neta use as part of our
general approach with supplementation in
our own quest to basically have youthful
and beautiful skin and how that fits in
in context of the bigger picture of skin
anti-aging all right so without further
Ado let's break it
[Music]
down so what is the difference between a
supplement and a vitamin A vitamin is
something that is absolutely essential
IAL to functional body workings
physiology basically you need every one
of the vitamins every one of these
things that are fundamental to basically
living supplements on the other hand are
not necessarily totally required and
they're not necessarily required in
specific Doses and this is where
supplementation differs from vitamin use
because vitamins you have to have in the
complete way to basically get through
functional supplements you're going to
do to sort of enhance function a
supplement M can either be an amino acid
it could be a protein it could be
something that's derived from herbs it
can be derived from you know natural
products in addition it can also be a
vitamin it can be a mineral so
supplements include every category of
basic things that get into our body
whereas vitamins are very specific to
function and this is an important point
to understand because we're not talking
about doing things that are necessary
for our you know survival as we would be
with Vitamins because if you're lacking
a specific type of vitamin you're not
going to be able to have the cellular
function that is necessary to run day
operations right so this is the biggest
point to understand this is something
you're doing in addition to basic
nutritional support for example a
supplement would be something like
turmeric powder you don't need it but it
has certain specific functions it could
be an omega-3 fatty acid you don't
necessarily need it exactly in that form
to have normal cellular function but it
has specific benefits in addition to
normal fatty acids that you get into
your diet hydr collagen powders right
these are things that were very common
that's not necessarily something that
you need to take but as a supplement it
has certain benefits and we're going to
explore all those as we get deeper into
[Music]
this so this is the the question why
take supplements in the first place
you're basically trying to fill in a
nutritional Gap right because you got to
remember a lot of people just don't have
diets that are that well thought out and
that you know fundamentally um sound in
terms of covering all the different
types of supplements that are important
for your skin and anti-aging let's say
hypothetically you're a vegetarian or
you are a strict carnivore or you're a
vegan there's certain supplements that
truly and based on the dosages that are
required are just not found in either
one of those type of food categories and
as a result in order to get them to the
concentrations and levels that are going
to make an impact on your skin you're
going to probably end up needing to
supplement them so supplementation fills
in nutritional gaps and also fills in
void voids that are missing depending on
the type of diet or type of lifestyle
that you're living busy Lifestyles make
it very difficult to include all these
things on a regular basis it's a lot
easier to supplement in a certain way
than it is to basically map out an
entire week or month worth of food and
make sure these things are included so
dietary supplement is to support above
and beyond what you can get in your
normal dietary approach now after we get
done talking about a these and I'm going
to talk about the foods that include
these things if you sit back and you're
like hey I've got all this stuff in my
diet then really there's going to be no
need to supplement and another really
important point about this is the
concept of
bioavailability not all foods or
supplements can get the actual nutrient
to the level in your body that would be
bioactive or bioavailable to the point
where it can actually impact the changes
that we're looking for so
bioavailability is an important part of
this entire story and there's Synergy
between certain types of foods and
supplements that actually make certain
ones work more effectively and this
holistic approach is actually a very
very important part so I want you to
keep that in the back of your mind as we
approaches so another reason to take
supplements is targeted nutritional
support and what that means is basically
you're trying to get concentrations of
specific supplements to a level that are
going to actually have functional
effects on your skin and improve skin
health and anti-aging another reason is
you're trying to create an
anti-inflammatory environment or
increase the amount of antioxidant in
your body that you're actually improving
and repairing the body's basic functions
because you have to remember part of
aging and also part of just living is
everything from a cellular level is
going towards entropy means that
everything is moving further away from
newness it's going towards basically
chaos or or breakdown right it's like
when you have a house it's around for a
long time every part of it starts to
deteriorate and break down well your
body is going through the same function
with aging and creating an environment
that is rich in antioxidants and
anti-inflammatory through the use of
supplementation therefore you can
actually increase the body's ability to
repair itself and prevent some of those
wear and tear effects that comes with
natural aging and then finally there's
the enhancing the skin function and this
is where supplementation can actually
have a direct effect on hydrating the
skin fine lines and wrinkles and just
overall proving the appearance of the
skin and that is something that is going
to be you know sort of Novel to think
that you can actually take something by
mouth that it's going to have a direct
effect on the way your skin looks and
there's some research to support this
which actually I found fascinating and
we're going to break that down a little
bit as we get further into it
before we launch into the specific
supplements I want to give you some
perspective this is not a necessity this
is not the most important thing you can
do for yourself if you're trying to defy
skin aging or improve or restore your
skin aging so where does it fit in so
basically as we talked about before and
I want you to kind of see this in a
holistic approach so the most important
aspect that is affecting skin aging is
collagen breakdown right that's just
you've heard me talk about it in
previous videos but if you really boil
it down to how is the skin aging it's
losing collagen it's losing elastin
these are proteins that are basically in
the skin and as that skin starts to thin
as is losing these important molecules
the skin starts to become lined with
wrinkles it becomes thinner and crepier
and therefore the skin looks older so in
the spectrum of things you absolutely
have to have sun protection is an
important part because that degrades
collagen very quickly natural aging
degrades collagen so skin skin care as
we've talked about in the past is
extremely important actives like
retinols vitamin C nicomide all these
things that are basically increasing the
cellular production of collagen is
Paramount that's an important step
well-rounded diet good lifestyle so
you're getting a well-rounded clean
nutritional and we've talked about this
in the past you're also you know
decreasing your alcohol consumption
stress consumption as well as things
like sleep as well as you know just
allaround healthy living these all fit
in into a holistic approach if you're
serious about skin anti-aging and
supplementation is just a part of that
story right and I'm not necessarily
saying it's a must-have but it
definitely is sort of an an additional
booster on top of all the other great
things that you're doing to live a
healthy lifestyle and improve your
overall skin and keep your skin looking
young which is at the end of the day
what this is all about which is what I
think every one of us really want is to
be you know Mindful and doing the right
things for our skin everything that I'm
about to discuss is either backed by
scientific principles that are based on
normal physiology that we understand as
well as there have been some dedicated
studies that have shown that there is
benefit to these at the core of skin
aging is collagen loss but what is
collagen collagen is a protein okay it's
a protein that your body makes in the
skin the fiberblast make collagen
collagen begins to diminish as the years
go on starting around the mid-20s and
then starts to deplete in the skin as
well as throughout the entire body what
is collagen made of collagen is made up
of amino acids amino acids are the
building blocks of protein there's
specific amino acids that are very
important in collagen and we've talked
about some of these in the past but it
comes down to Proline Glycine and
hydroxyproline these are very important
amino acids that are part of the you
know a lot of different diets but
getting them in higher concentrations
when you are for example trying to
stimulate or build collagen it becomes
extremely important that they are around
that your body can use them your skin
can use them to actually manufacture and
build collagen but in addition to that
it also needs other components it needs
certain minerals it needs certain um
vitamins all these things are going to
be important I'm going to talk about
these in a moment but I want to put
collagen in the center of this because
everything when it comes to these
supplements that we're going to discuss
have a role one way or the other in
collagen synthesis which is the building
of collagen and how do you build
collagen and this is what's really
really important and I think will put
everything into context here so instead
of thinking necessarily like a food is
going to stimulate collagen which it
does not what happens is something is
going to stimulate collagen that you are
doing actively for example those
skincare products that I mentioned you
know retinol vitamin C ninite basically
all the things that we've put into the
caram D Trifecta for example are things
that are going to stimulate collagen at
the cellular level they're basically
they're the on switch to production of
collagen at the fiberblast now when that
happens well you need to have building
blocks around to do that right so that's
where having all the things that I'm
about to mention in plenty it's like if
you're going to try to build a building
you have to have all the different
building materials so that you can build
this beautiful building so these are
part of the story when it comes to that
so it's kind of like the second are
what's other way that you can stimulate
or increase collagen production the
other way is by injuring your skin and
want injury I don't want you taking it
the wrong way but it's basically things
like Micron needling chemical peels
lasers that are basically causing your
skin to say oh there is something that
has disrupted the surface of the skin
and therefore I need to repair it and it
repairs it with collagen so it's
actually a very beautiful process if you
think about it on one end we can work at
the molecular cellular level by turning
on the switch with these active skin
care ingredients on the other hand we
can manually override the system by
injuring the skin and then making you
know something more traumatic happening
and causing the skin to build some
collagen in response so those are our
two mechanisms and the supplementation
and dietary story fits in with having
the building materials to basically
allow that entire process to go
efficiently and as effectively as
possible the most popular and most
disgusted supplement that most of you
probably have heard of and wondering
whether or not it's worth using or not
is high hydroly collagen peptides right
so this is when you're say hey if I take
collagen orally can it actually help and
improve my skin so here's here's the
interesting story with the hydrolyzed
collagen peptides generally then when I
went through med school Etc and when I
learned about how proteins are broken
down and diet and you know the the
physiology the gut and all that stuff
what happens is you eat a say for
example piece of chicken or some type of
you know that's packed with protein it
goes through you and then it gets broken
down in your gut into know acids and
then it's taken up into your bloodstream
so if that was the case then taking a
you know a portion of the collagen chain
and ingesting it as you would in these
for example in hydroly collagen how is
it going from your gut broken down into
amino acids to somehow finding its way
into your skin to improve the the health
and quality of the skin so I always
considered it kind of like well maybe
it's just because you're getting all
these very rich um sources of glycine
and Proline and hydroxy Proline and
maybe that's just taking it to get a lot
of these important amino acids but
there's been studies that have been done
that it actually has a direct impact on
fine lines and wrinkles skin hydration
and just the overall look and feel of
the skin so even though I don't think
any of us really understand why
ingesting collagen would actually
improve collagen production and I don't
know if that link has ever been made but
we do know that it does have a positive
impact on skin so having said that I
consider it worth taking the most common
scenario is you you see the powdered
collagen peptides that are sold in
health food stores Etc that's a very
convenient way to get it what are some
food sources some common and very rich
sources are for example bone broth take
bones and break it down and basically
the idea is that things that are rich in
sources of collagen if you ingest it
you're going to get that same effect
nutritionally and dietarily so bone
broth is a big one and specifically Bine
or cow derived uh collagen sources are
very very important like that's just
more rich in terms of giving you the
collagen that you would need
additionally organ Meats for example
liver kidney Etc are rich in collagen
and more probably simple approaches is
like if you're taking a piece of chicken
skin on chicken is another source of
collagen so if you think about it you've
got a dietary source of it which
probably in this case would be a little
bit more inconvenient to take in some
cases because let's say you are a
vegetarian well I've just named you know
three really big animal sources that
you're not going to take if you're a
vegetarian or vegan right there's a
challenge here because even a lot of the
uh hydrolized collagen peptides that are
available are either going to be derived
from animals or they're going to be like
a marine-based source so this might be
something that would be outside of the
opportunity to take but again at the end
of the day you got to make choices and
these aren't necessarily things that you
have to take if you are a vegetarian or
a vegan this isn't something you have to
take it's just like a bonus on top top
of the things that you should be doing
like skin care and sun protection and
you know in office treatments the
typical dose that you would want to take
for something like this is between 2.5
and 15 gam per day each one of these
different powder boxes has like a you
know it's got a scooper tells you how
many grams you'd be taking per scoop
just somewhere in that range there's
also capsule forms of this and more
concentrated versions of this so but
it's very common to put it in your teas
and your coffees and things like that
and and enjoy it that way very tasteless
easy to to consume the next big one is
biotin biotin is vitamin B5 it is a
constant in terms of knowledge and
research about its impact on skin and
hair and nail Health right so definitely
something that is worth while taking
common sources in your diet that you
could find Biotin in are going to be
things like beef liver eggs peanuts
beans lentils peas and keep in mind
there's a lot of other sources than the
ones I just mentioned but here's a
situation where you have some vegetarian
options and you have some nonvegetarian
options the research shows that it helps
again support the structure and function
of skin as well as hair and nails so
you'll find that very commonly used in
those in those capacities the typical
amount that you want to take is
somewhere between 30 and 100 micrograms
per day and these are typically found in
capsules or tablets here's a another one
that you might find surprising and
that's vitamin C now vitamin C is
important because it is a essential part
of collagen synthesis it it by itself
has no role in basically you know
stimulating or producing collagen by
itself but it's an important component
during the collagen synthesis phase so
you definitely want to make sure you
have a certain amount of vitamin C in
your diet now where do you get vitamin C
from your diet you're going to get it
from citrus fruits strawberries even
some green leafy vegetables have it
other uh sources are going to you know
very high concentrations in in kiwi as
well as potatoes and even Tomatoes
believe it or not I mean Tomatoes is
actually a fruit so it makes perfect
sense but those are very common sources
of vitamin C in your diet what are the
the doses that you needed in because
it's a fairly common thing a lot of
people have like orange juice or have
some of these different types of things
so it's not uncommon or difficult to get
it but you just want to make sure you're
getting it at the right concentrations
and the right concentration is anywhere
between 500 to 1,000 milligrams per day
and this again could be found in in
tablet form or in your dietary so just
make sure you're getting that amount to
be able to support the collagen
synthesis that's going to be taking
place now another uh vitamin that plays
a role in overall you know skin function
and health is vitamin E now what are
some sources for Vitamin E basically
things like nuts and seeds especially
sunflower it's very rich in vitamin E
avocado almonds spinach broccoli now
what's interesting about vitamin e is
it's almost essentially found in a
vegetarian or vegan type of a diet so if
you're somebody who's like in a strict
carnivore diet or like high high protein
animal um you're probably not going to
see a lot of this in your normal you
know diet so this is where you would
have to kind of go outside of your
normal diet and try to find it and
include that into it now if you don't
want to get into the um the dietary
aspects of it of course you can
supplement with it now here's the the
deal with it vitamin E is an important
antioxidant so antioxidants basically um
reverse or or protect the skin against
oxidative damage which is basically a
constant part of of the aging process so
if you can minimize skin aging through
oxidative damage you're going to make a
big Improvement in terms of keeping your
skin looking healthy and wonderful now
again topically um there's a lot of
ingredients that are used for
antioxidant function um including
vitamin C for example which I've talked
about in the past video but ingesting
vitamin E is a very very good thing for
allaround body oxidative damage and it
also improves your skin and keep in mind
everything I'm saying here improves body
Health as well because skin is literally
just another organ so this is just a
bonus of all these other aspects and the
daily dose you want to take here is 15
milligrams um a day and either capsule
or tablet form another one that's really
really important in the production of
collagen it's an essential you know
co-actor in the process is the metal
copper copper basically is in involved
in that one of the collagen synthesis
steps and where do you find this in your
diet this is one that you don't normally
think about right getting copper into
your diet but where you find it is in
dark leafy vegetables kidney or or liver
uh organ Meats shellfish is a very uh
Rich form of it whole grains like wheat
brand cereal and even chocolate has this
but beans is another one so this is a
lot of different sources of copper both
in terms of animal as well as vegetarian
but you definitely want to get this in
your diet uh one way or the other
because of this of its key role in
collagen synthesis and I always say this
is because if you're if you're taking
actives you're going and getting a laser
a chemical peel and there all those
things but you're missing some of the
stuff in your diet and you're not
getting the collagen synthesis supported
well what's the point of doing all those
things so this is really an important
aspect to be aware of it's essential
part of collagen as well as Skin repair
so there's been some research done that
showed that this was a very essential
and important part of that entire
process so that's definitely worth
considering and the dosage that you want
to make sure you're getting either in
your diet or in the supplementation is
around 2 milligrams per day the next big
one that is in the same category as
copper in terms of its supportive role
is zinc now zinc is is found in a lot of
different uh places it's found in
different types of meat fish oysters um
eggs and seeds so just be out on the
lookout for what sources in your diet
you can find it and see if that includes
that in your in your basic diet if not
then you're going to supplement with
this as well in addition to supporting
collagen synthesis it also plays a role
in the immune function of the Skin
Barrier which is a very very important
part of protecting the skin against the
um influx of bacteria and viruses into
your skin so zinc is a very important
piece to to include and it also helps
with inflammation of the skin as well so
it has a a pivotal role in in a lot of
different aspects and zinc is I would
consider it a very important part so
think about 8 to 11 um milligrams per
day this can either be taken you know is
a tablet or a lenen but you want to
basically get it if you're not getting
it enough of it in your basic diet the
next one is omega3 fatty acids now
omega-3 fatty acids are things that are
found in Salmon mackerel um anchovies
sardines these are fish that basically
have a high level of omega-3 fatty acids
and they're basically directly affected
in hydration of the skin in overall
inflammation of the skin these are
anti-inflammatories what makes this very
important ultimately is that the Skin
Barrier which is basically what the skin
you know is for is essentially not just
to keep us looking youthful and
beautiful but it's also to keep
everything basically unwanted inside of
the body keeping it out so the function
of the of the Skin Barrier is extremely
important and it's made up mostly of
fatty acid and omega-3 fatty acids are a
big part of that and so getting plenty
of it into your diet helps support the
repair functions inflammation process
but also the overall health of the of
the Skin Barrier so in this case if you
don't get it in your your normal diet um
you want to look for somewhere between
250 to 1,000 milligrams of diet in
either fish oil or in flax seed oil but
um omega-3 fatty acids are easy to get
if you enjoy some salmon but you want to
make sure you're getting you know
numbers and the good thing about this
and this is something to keep in mind is
when you're talking about a fat soluble
supplement like this it can actually be
potentially stored in fat for some time
so you don't necessarily have to take it
every single day but you want to make
sure that you're getting these General
numbers up to where they need to be so
in other you don't need to eat salmon
every single day in order to to uh get
enough Omega into your body but if if
you if it's too complicated to do it
this way just supplement with some uh
daily fish oil or or flax seed oil and
the last one is hyaluronic acid now
hyaluronic acid is a ubiquitous
polysaccharide throughout our entire
body it basically you know functions in
our joints it hydrates and lubricates
our our skin it gives the skin that
suppleness because it attracts water and
improves hydration function of the skin
now this is what I found also
interesting is a study found that taking
hyaluronic acid Orly actually helped
reduce fine lines and wrinkles and I
find that to be kind of in the same
category of the hydrolyzed collagen
peptides I wouldn't expected to have
that effect now where is hyaluronic acid
normally found it's in the same kind of
category of where you would find
collagen it's going to be found in bone
broths um it's going to be found in
Brazil nuts chia seeds it's also in root
vegetables like potatoes and other green
leafy vegetables and almonds so you got
a lot of different choices of where
you're going to get your hyaluronic acid
from the dosage that you need to get in
the hyaluronic acid if you're going to
take it is between 120 to 240 U
milligrams um a day and the good news is
you can also use the hyaluronic acid in
topical form in this case which you
can't in any of the other things that we
just talked about but you can take it
topping and that's probably the more
common way of addressing it to your skin
and that's actually one of the
ingredients that we have in the
illuminate product of the trifecta the
last step hyaluronic acid is very very
commonly used in skin care it's taken up
very nicely and it has the same effect
if you're if you're using it um in this
way probably honestly if I were to
really be critical of this I would say I
wouldn't go out of my way to try to take
it orally should be part of a normal
skincare routine but again if you're
taking some of the stuff orally that
bonus on top of everything else
right all right so let's get into some
basic considerations some tips and
considerations so number one is safety
right so the FDA does not monitor
supplements like this the way it does
drugs it does have an eye on the
packaging and Manufacturing and all this
other stuff to to some degree but at the
end of the day nutritional supplements
are kind of outside of what would be
like drugs and things like that so the
FDA doesn't have a direct regulation on
uh on it the way it does some other
things however there's a lot that you
can understand and know to help you make
good decisions on this as you embark on
deciding which supplements take Etc and
here are my thoughts so number one you
have to decide whether or not you're
going to use a naturally derived
supplement or one that is synthetically
derived so synthetically means that it's
manufactured it's not around in nature
the natural derve means it's either
taken and concentrated through a food
source or something that's found in in
nature and as a result it functions
basically the same way as it would if
you took it through whatever you're
eating generally speaking and I don't
want to say this as like a Harden fast
rule but when you're taking something
that is found in Whole Foods or if
you're taking it as part of your diet
you're getting Synergy between different
aspects of these supplements that
actually work better together so instead
of taking just for example like a
straight vitamin C or straight zinc Etc
but if you're taking them into in your
food as part of your diet it works a
little bit more efficiently because
that's how your body was designed to to
deal with it but in general I'd say if
you have a choice the naturally derived
um supplements are better in the sense
that again it's it's it's you know
natural Etc some of the downsides of
naturally derived supplements is that
there's variability depending on you
know the source that they're coming from
some some some batches and crops may be
a little bit different so you get
variation in in the actual product they
generally do cost a little bit more and
all around efficacy might be technically
a little bit less potent than taking a
synthetic but I think when you look at
the the entire picture it's probably
still more benefit than the cons that
that are associated with it and some of
the notable cons when it comes to you
know synthetics is that you know there's
additives there's potential even issues
with um side effects because they're not
naturally occurring um and then there's
some environmental concerns that that go
along with some of these products so
again for the potential and decrease um
cost maybe increase efficacy and more
standardization that comes with
synthetics I would still choose the
naturally derived personally when you're
choosing these when you're going to the
dietary section of your of your whole
food store and you're looking for these
things what should you be looking for so
some of the things that I would look for
is
certification make sure it's a reputable
brand make sure it's been around a while
look at their Laing practices make sure
that you're seeing exactly what's going
into these products so there's no
surprises and then ultimately I would
say there's always a little bit of of
question because these things are not
FDA approved you know what exactly is
the impact of them but if you do your
research and you stick with this list
that I suggested here because this is
really I would say a very safe list in
general right there's nothing out of the
box or anything too crazy here you stick
with that I think you'll be in good
shape and again it sometimes it's worth
paying a little bit more to get
something that doesn't have fillers in
it it doesn't have you know added colors
or different things associated with it I
think it's just all around you know when
it comes to your body worthwhile to do
that little extra research to make sure
you're you're choosing the right you
know particular product as a supplement
for
yourself okay that was quite a list and
I actually was quite fun for me to to do
some research and evaluate this once
again for my own sake and for for my
wife's sake who were very obviously
proactive when it comes to anti-aging my
wife has been super focused on her skin
her skin looks gorgeous at 52 really
because since her 30s she's been doing
everything that we're talking about and
we have been talking about on this
channel between sun protection the use
of actives Trifecta the dietary aspects
and I have been too so it's it's a it's
a real part of my life but here's here's
the thing so the question always come
what would I do and what does netta do
my wife do so we basically we have a
very very very very diet everything that
I just mentioned here pretty much every
single one of them I get on a daily
basis I mean between bone broths and
sunflower seeds and avocados the types
of foods that I eat is extremely
extremely variable and same thing with
my wife the need to supplement some of
those other aspects is not necessary for
us however there's one supplement that I
actually do take and Neta does take as
well and that is the hydr collagen and
really at the end of the day the reason
it is is because there's you know again
handful of studies that show that there
is some impact or positivity from it and
at the very least I look at it even if
it doesn't do anything I'm just another
source of protein and it really has no
negative taste associated with it so my
routine is in the mornings I mix that
with my electrolyte drink I do an
element tea chocolate flavored put it in
hot water and add two scoops of collagen
powder to it and I take it on my morning
hike and my wife does that with her
matcha green tea so we're getting the
collagen hydrolized collagen powder as
part of our normal routine everything
else for us comes through diet now I
would say biotin I get in neutral which
I use for my hair but I think even if it
wasn't it would be in literally all the
other foods that that we're taking up on
a regular basis so this is an example
where if you have a very diet and you're
very very well-rounded and eating Whole
Foods Etc you're probably getting Mo
most of what you need even if you don't
do hydrolized collagen you're probably
getting literally everything that you
generally need to support skin health
and anti-aging and remember this is just
a part of the story think about it as
you are taking taking care of the
largest organ on your body and there's
no Magic Bullets here it's usually a
combination of a number of different
things that are going to keep your skin
from aging and if you think about it
holistically like that you will
literally defy restore it and resist
skin aging and this is the one thing
that you actually can control and this
is the thing that actually gives given
me a lot of joy and and uh pleasure of
helping people through this YouTube
series I hope you all enjoyed this I
hope you learned a lot from this I hope
you share this with with you some
friends and family once again if you
haven't subscribed to this channel make
sure that you do get more information
like this in addition to following our
caram MD Journal newsletter which goes
through a lot of topics like this but in
more depth even and uh your fingertips
and your email once a week all right
folks if you enjoyed it hit like and if
you have any questions drop them in the
comments below I will do my best to
answer them the best I can that was a
long and thorough conversation and I'm
going to take a break and until next
time see yall later
[Music]
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