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.

Outlines

00:00

💊 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.

05:01

🥗 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.

10:02

🧬 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.

15:03

🥩 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.

20:03

🍊 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.

25:04

🍣 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.

30:06

🛡️ 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.

Keywords

💡Dietary Supplements

Dietary supplements are products that aim to add nutrients to a person's diet, potentially improving health and well-being. In the context of the video, they are discussed as a means to enhance skin health and anti-aging. The script mentions that the industry is roughly an $180 billion market, indicating its popularity and economic significance.

💡Anti-Aging

Anti-aging refers to the process of slowing down the appearance and effects of aging. The video focuses on dietary supplements that may contribute to skin anti-aging by improving the quality of the skin and potentially reducing the signs of aging. The term is used to describe the overall goal of the supplements discussed, such as reducing fine lines and wrinkles.

💡Vitamins

Vitamins are essential nutrients that the body needs in small amounts to function properly. In the video, Dr. Amir explains the difference between vitamins and supplements, emphasizing that vitamins are necessary for basic physiological functions, whereas supplements may enhance those functions.

💡Supplements

Supplements, as discussed in the script, are substances that are not strictly necessary for survival but can enhance bodily functions. They can include a wide range of substances from amino acids to minerals and can be derived from natural products or synthesized. The video explores various supplements that may benefit skin health.

💡Collagen

Collagen is a protein that is crucial for skin elasticity and structure. The script highlights collagen as a central component in the aging process of the skin, as its breakdown leads to wrinkles and a thinner skin appearance. The role of collagen is central to the discussion of how supplements can support skin health.

💡Hydrolyzed Collagen Peptides

Hydrolyzed collagen peptides are broken-down forms of collagen that are more easily absorbed by the body. The video discusses the potential benefits of ingesting these peptides for skin health, despite the common belief that ingested proteins are broken down into amino acids and may not directly contribute to skin collagen.

💡Biotin

Biotin, also known as vitamin B7, is a vitamin that plays a role in the health of skin, hair, and nails. The script mentions biotin as a supplement that may support the structure and function of skin, with sources including beef liver, eggs, and various plant-based foods like peanuts and beans.

💡Vitamin C

Vitamin C is an essential nutrient known for its role in collagen synthesis. The video script explains that while vitamin C itself does not produce collagen, it is a necessary component during the collagen synthesis phase. It is found in citrus fruits, strawberries, and green leafy vegetables, and is important for skin health.

💡Vitamin E

Vitamin E is an antioxidant that helps protect the skin against oxidative damage, which is a part of the aging process. The script mentions that vitamin E is found in nuts, seeds, and vegetables, and its ingestion can improve overall skin health and function.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that contribute to skin hydration and have anti-inflammatory properties. The video discusses the importance of omega-3 for skin health, noting that they are found in fish like salmon and can be supplemented if not sufficiently consumed in the diet.

💡Hyaluronic Acid

Hyaluronic acid is a substance that naturally occurs in the body and is known for its ability to retain water, thus hydrating the skin. The script discusses the potential benefits of oral hyaluronic acid for reducing fine lines and wrinkles, although it is commonly used topically in skincare products.

💡Bioavailability

Bioavailability refers to the extent to which a nutrient can be absorbed and utilized by the body. In the context of the video, Dr. Amir explains that not all foods or supplements can get the actual nutrient to a bioactive level in the body, making bioavailability an important factor in the effectiveness of supplements for skin health.

💡Synthetic vs. Natural Supplements

The video script discusses the difference between synthetic and natural supplements. Synthetic supplements are manufactured and may have additives, while natural supplements are derived from food sources or found in nature. The choice between the two may depend on factors such as potential side effects, environmental concerns, and personal preference.

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

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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

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