What anti-aging supplements should you take for better skin?

Summary

In 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.