24 Studies Later: 4 Anti-Aging Skin Supplements that Work

Summary

This video script delves into the effectiveness of supplements for combating skin aging. It highlights three key supplements: collagen peptides, which may improve skin elasticity and hydration; hyaluronic acid, potentially beneficial for skin plumpness despite weaker evidence; and astaxanthin, an antioxidant showing promise for skin elasticity but not wrinkle reduction. The script emphasizes the importance of sun protection as the top strategy against skin aging, advocating for sunscreen use to prevent both the signs of aging and skin cancer.

Takeaways

• 🔬 The script discusses the effectiveness of three supplements for skin health and aging, along with a critical habit for skin care.
• 🐟 Collagen peptides initially had lukewarm evidence but are now considered to have potential benefits for skin elasticity, hydration, and wrinkle reduction.
• 🧬 The amino acid profile of collagen peptides is less comprehensive than other protein sources, but they are absorbed as peptides, not just single amino acids.
• 🧪 Studies show collagen peptides can increase hyaluronic acid production by fibroblasts, which are cells responsible for collagen and hyaluronic acid generation in the skin.
• 🌐 The potential mechanisms of collagen peptides involve binding to receptors and influencing cell signaling within skin cells to stimulate collagen and hyaluronic acid production.
• 📊 A meta-analysis of 19 studies indicates a beneficial impact of collagen supplementation on skin elasticity, despite some variability in study outcomes.
• 💧 Hyaluronic acid is another supplement analyzed, which is absorbed and rebuilt in the skin, potentially reducing wrinkles and increasing skin elasticity and moisture.
• 🧴 The effectiveness of hyaluronic acid supplementation is supported by some studies, although the evidence is weaker and many studies are industry-funded.
• ☀️ Sun protection is emphasized as the most critical habit for combating skin aging, with sunscreen use shown to prevent or reduce the appearance of aging skin.
• 🍅 Astaxanthin, a potent antioxidant, is discussed as a supplement that may benefit skin elasticity and moisture but does not conclusively reduce wrinkles.
• 📚 The importance of more rigorous, independently funded studies is highlighted to confirm the effects of these supplements and understand their mechanisms better.

Q & A

What are the three supplements discussed for skin aging in the script?

The three supplements discussed are collagen peptides, hyaluronic acid, and astaxanthin.

Why does the speaker recommend collagen peptides for skin aging?

The speaker recommends collagen peptides because they have been shown to improve skin elasticity, hydration, and reduce wrinkling. The peptides can increase the production of hyaluronic acid in skin cells and activate receptors that help produce collagen.

What is the common criticism against collagen peptides?

The common criticism is that the amino acid profile of collagen peptides is 'trash' compared to other protein sources. However, the speaker argues that the effectiveness comes from the di- and tripeptides, not just individual amino acids.

How does hyaluronic acid benefit the skin?

Hyaluronic acid helps plump up the skin, reducing wrinkles, and increasing skin elasticity and moisture. It does this by binding water molecules, which keeps the skin hydrated.

What is the importance of molecular weight in hyaluronic acid supplements?

Low molecular weight hyaluronic acid is preferred because it is more easily absorbed by the body, making it more effective for skin health compared to high molecular weight hyaluronic acid.

What concerns are raised about hyaluronic acid supplementation?

The speaker notes that many studies on hyaluronic acid are poorly done or biased, and that some are funded by the industry, which could affect the reliability of results. However, there is still some evidence suggesting benefits for skin.

What does the speaker consider the most critical factor in preventing skin aging?

The speaker considers sun protection to be the most critical factor in preventing skin aging. Sunscreen helps prevent damage caused by UV radiation, which contributes to both extrinsic aging and skin cancer.

How effective is sunscreen in preventing skin aging, according to the script?

Sunscreen has been shown to prevent the progression of skin aging. One study cited in the script showed that those who regularly used sunscreen over 4.5 years had 24% less skin aging compared to those who occasionally used it.

What is astaxanthin, and how does it benefit the skin?

Astaxanthin is a potent antioxidant with strong free radical-quenching properties. While it doesn’t appear to reduce wrinkles, it has been shown to improve skin elasticity and moisture content.

Why does the speaker remain cautious about astaxanthin’s benefits?

The speaker remains cautious about astaxanthin’s benefits because studies on its effects have shown mixed results. While it improves skin elasticity and moisture, it doesn’t seem to reduce wrinkles, and some studies have a moderate to high risk of bias.

Outlines

00:00

🧪 Collagen Peptides and Skin Aging

The first paragraph delves into the effects of collagen peptides on skin aging. The speaker initially had reservations due to the limited amino acid profile of collagen peptides compared to whole proteins. However, studies suggest that peptides can be absorbed and stimulate fibroblast cells to produce more hyaluronic acid, a component of skin. A meta-analysis of 19 studies indicates a general benefit of collagen supplementation on skin elasticity, despite variability between studies. The speaker concludes that while more research is needed, collagen peptides show promise for improving skin elasticity and potentially reducing wrinkles.

05:01

💧 Hyaluronic Acid: Absorption and Skin Benefits

The second paragraph discusses hyaluronic acid, another supplement for skin health. Although the absorption mechanism is not fully understood, it is known to be absorbed and then processed by the body. Hyaluronic acid is integral to skin health due to its ability to retain water, which can reduce wrinkles and increase skin elasticity. The speaker reviews 11 studies, some of which show positive effects on reducing wrinkles with hyaluronic acid supplementation. However, the quality of studies varies, and many are industry-funded, which may affect their reliability. The speaker recommends low molecular weight hyaluronic acid for better absorption and concludes that while the evidence is weaker, it suggests potential skin benefits.

10:01

☀️ Sun Protection: The Key to Anti-Aging

The third paragraph emphasizes the importance of sun protection in the fight against skin aging. The speaker distinguishes between intrinsic and extrinsic aging factors, with the sun being a primary cause of extrinsic aging due to its damaging radiation. Studies are cited to show that regular use of sunscreen can significantly reduce the signs of skin aging and protect against skin cancer. The speaker strongly advocates for the use of broad-spectrum sunscreen with an SPF of 15 or higher as a crucial part of any anti-aging routine.

15:03

🥕 Astaxanthin: An Antioxidant for Skin Health

The fourth paragraph introduces astaxanthin, a potent antioxidant with unique molecular structures that can neutralize free radicals, potentially benefiting skin health. A meta-analysis of 11 studies is reviewed, which shows mixed results regarding astaxanthin's effect on wrinkles. While it did not significantly reduce wrinkles, it did demonstrate benefits in improving skin elasticity and moisture content. The speaker acknowledges the need for more rigorous studies but includes astaxanthin in the discussion due to its specific benefits for skin, which may contribute to an overall anti-aging effect.

Keywords

💡Collagen Peptides

Collagen peptides are small proteins derived from collagen, which is a key structural component of the skin. The video discusses how collagen peptides are believed to improve skin elasticity, hydration, and reduce wrinkling, although the evidence is not overwhelming. The speaker explains that these benefits are likely due to peptides, rather than individual amino acids, being absorbed and stimulating fibroblasts, which are cells responsible for collagen and hyaluronic acid production in the skin.

💡Fibroblasts

Fibroblasts are cells found in connective tissues that produce collagen and other extracellular matrix components, such as hyaluronic acid, which are crucial for maintaining skin structure and elasticity. The video highlights the role of fibroblasts in the skin aging process, noting that treatments with peptides can stimulate these cells to increase the production of collagen and hyaluronic acid, thereby potentially slowing down or reversing signs of skin aging.

💡Hyaluronic Acid

Hyaluronic acid is a naturally occurring substance in the skin that helps maintain moisture and elasticity. The video discusses the potential benefits of hyaluronic acid supplementation for skin health, explaining that while it is absorbed and metabolized by the body, the effectiveness depends on the molecular weight of the hyaluronic acid consumed. Low molecular weight hyaluronic acid is suggested to be more beneficial for improving skin hydration and reducing wrinkles.

💡Skin Aging

Skin aging refers to the gradual deterioration of skin structure and function over time, leading to wrinkles, loss of elasticity, and dryness. The video focuses on both intrinsic and extrinsic factors that contribute to skin aging, such as free radicals, UV radiation, and lifestyle choices. The speaker discusses various supplements and habits, including collagen peptides, hyaluronic acid, and sunscreen use, that may help slow down or reverse the signs of aging.

💡Intrinsic Aging

Intrinsic aging is the natural aging process that occurs due to internal factors, such as the production of free radicals and the gradual decline in cellular function over time. The video contrasts intrinsic aging with extrinsic aging, noting that while intrinsic aging is inevitable, its effects on the skin can be mitigated through certain supplements and practices, like collagen peptides and antioxidants.

💡Extrinsic Aging

Extrinsic aging is the aging process accelerated by external factors such as sun exposure, pollution, and harmful substances like alcohol. The video emphasizes the importance of protecting the skin from these external factors, particularly the sun, through the regular use of sunscreen, which is presented as a critical habit for preventing skin aging.

💡Sunscreen

Sunscreen is a topical product that protects the skin from the harmful effects of UV radiation from the sun, which is a major contributor to extrinsic aging. The video strongly advocates for the use of broad-spectrum sunscreen with an SPF of 15 or higher as the most effective way to prevent skin aging, even suggesting that sunscreen use alone can prevent the progression of skin aging, as evidenced by studies mentioned in the video.

💡Antioxidants

Antioxidants are molecules that protect cells from damage caused by free radicals, which are unstable molecules that contribute to aging and other diseases. In the video, astaxanthin, a potent antioxidant, is discussed for its ability to reduce free radical damage in the skin, potentially improving skin elasticity and moisture. However, the video notes that while astaxanthin may benefit skin hydration, it has not been shown to significantly reduce wrinkles.

💡Meta-Analysis

A meta-analysis is a statistical method that combines the results of multiple scientific studies to identify overall trends and conclusions. The video references several meta-analyses to evaluate the effectiveness of supplements like collagen peptides and hyaluronic acid for skin health. These meta-analyses provide a more comprehensive understanding of the potential benefits and limitations of these supplements based on existing research.

💡Molecular Weight

Molecular weight refers to the size of a molecule, which can influence how well it is absorbed and utilized by the body. In the context of the video, the molecular weight of hyaluronic acid is discussed as a critical factor in its effectiveness for skin health. The speaker suggests that low molecular weight hyaluronic acid is more easily absorbed and therefore more effective in improving skin hydration and reducing wrinkles.

Highlights

Analysis of 24 studies on supplements for skin aging reveals varying levels of evidence for their effectiveness.

Three supplements are discussed for their potential to slow or reverse skin aging.

Collagen peptides initially had lukewarm evidence but are now considered beneficial for skin health.

Criticism of collagen peptides' amino acid profile is addressed, with evidence of absorption beyond single amino acids.

Peptides from collagen may stimulate fibroblasts to produce more hyaluronic acid, a key component of skin.

Meta-analysis of 19 studies supports the positive impact of collagen supplementation on skin elasticity.

Hyaluronic acid is considered for its potential in skin health, despite unknown absorption mechanisms.

Studies suggest that hyaluronic acid supplementation can reduce skin wrinkling.

The importance of choosing low molecular weight hyaluronic acid for better absorption is highlighted.

Sun protection is emphasized as the number one tip for fighting skin aging, above supplements.

Regular use of sunscreen can prevent or reduce the progression of skin aging, according to a study.

Astaxanthin, a potent antioxidant, is introduced as a potential skin health supplement.

Astaxanthin's unique molecular shape gives it strong antioxidant activity, superior to beta-carotene.

Analysis of 11 studies on Astaxanthin shows mixed results, with benefits to skin elasticity but not wrinkle reduction.

The potential of peptide transporters in fibroblasts for collagen peptide absorption is discussed.

The need for more independently funded studies on collagen peptides is acknowledged.

A personal anecdote on the use of these supplements and their impact on the speaker's skin health is shared.

A call to action for further research on the effectiveness and mechanisms of skin supplements is made.

Transcripts

I analyzed 24 studies across several

supplements for skin and discovered

varying levels of evidence for slowing

and in some cases reversing skin aging

I'd like to walk you through which three

supplements are considered effective

along with the certainty of evidence and

I'll include a fourth habit of mine that

I consider critical to this process as

well if you've been following my work

for sometime you know that I've warmed

up to collagen peptides initially the

evidence was well lukewarm

and I still wouldn't say that the

evidence is overwhelming but it has me

inclined to lean in the direction of

their benefit again if you've been

following my work you know that the

common criticism levied against Cen

peptides is the fact that they amino

acid profile those are the constituent

molecules making up a protein is well

trash compared to a more complete

protein source that is true but the

Assumption of Effectiveness is based on

only single amino acids entering your

bloodstream when consuming collagen

peptides which as we know from studies

like this one that is not the case when

we consume proteins the peptidases and

other cleavage enzymes do break the

protein down into smaller components for

intestinal absorption by the epithelial

cells that line the intestine however

that study shows in humans that we can

absorb not only single amino acids but D

and tripeptides which is where collagen

peptides shine again because we aren't

as interested in the single amino acids

which pale in comparison to other

protein sources we can Niche down onto

the D and tripeptides in studies looking

at varying types of peptides on cells

called fibroblasts which are responsible

for the generation of collagen and

hyaluronic acid both of which are

components of our skin researchers

identified that treatment with peptides

led to an increase in hyaluronic acid

production by these cells as seen here

the larger the bar the more hyaluronic

acid the left bar is the control so no

peptides added the middle is the

addition of the peptides and the right

is an additional condition for

comparisons where the cells were exposed

to fiberblast growth factor which is

basically a stimulator of fiberblast as

you can see the peptides led to an

increase in hyaluronic acid so why

well again it's not because of the

actual amino acids most likely but

rather the peptides themselves May bind

to a receptor or series of receptors

like those mentioned in this review to

be clear these receptors already bind to

collagen fibers in our skin and cause a

series of intracellular changes within

the skin cells think of the fiberblast

that then stimulate the production of

more full collagen fibers however the

researchers mention most multiple

receptors that also bind to the same

amino acid linkages seen when consuming

collagen peptides so there is the

possibility that the peptides themselves

could enact this role but if we return

to this study the researchers briefly

mentioned that there is some evidence

for peptide Transporters similar to

those found in the intestines are also

found in fibroblasts allowing the

peptide to enter the cell and directly

influence the cell signaling to the pro

collagen proh hyaluronic acid

producing anyway those are some of the

mechanisms but obviously we can't rely

mechanisms as a conclusive Force so when

we open human trials there is a good

amount of agreement on their

effectiveness for example this

metaanalysis of 19 studies these

researchers indicate that beneficial

impact of collagen supplementation as

seen here we're looking at skin

elasticity with all the studies on the

left side and all the stud results

pictorially depicted on the right side

if the little line moves to the right of

the middle line that's zero that means

that the individual study indicates a

benefit of collagen

supplementation now you can see that

some studies show an effect and others

show well the opposite in totality which

we can see represented by the Black

Diamond at the bottom there is overall

more evidence in favor of an effect than

against now for those statistics

inclined you'll notice that the high

degree of interstudy heterogeneity

confirmed by the statistics as well

there are a plethora of reasons for that

which I can't get into otherwise I'll

lose the people who just don't care

about this stuff I likely already have

but if you look at some of the other

measures the results are consistent

including subgroup analyses and

sensitivity analyses that all said I

still think that we need more studies

especially independently funded studies

but so far I feel comfortable indicating

that collagen peptides are effective for

improving skin elasticity skin hydration

and reducing wrinkling as well as some

reversing of that

wrinkling so collagen peptides are a yes

and they're my second favorite skin

aging technique I'll discuss my number

one in a while first remember that when

we discussed the fiber blasts they were

likely producing more hyaluronic acid

acid from being exposed to the collagen

peptides well since collagen isn't the

only component of skin why wouldn't we

just supplement with hyaluronic acid

well I Crown you a science smarty pants

because that's the second ingredient

that I analyzed hydronic acid hydronic

acid is absorbed in the intestines

according to these researchers however

the exact mechanism is unknown and yet

there's a key detail on the absorption

that probably makes a big impact on

hyaluronic acid's Effectiveness we'll

get into that in just a bit we know it's

absorbed and we also know that

hyaluronic acid has many complex effects

across the body but its incorporation

into our skin is probably not Direct in

essence we absorb hyaluronic acid it

gets cleaved by enzymes called

hyaluronidases which break up the

molecule into small fragments or even

into its constituent parts known as

oligosaccharides complex sugars and then

it gets rebuilt by an enzyme called

hyaluronic acid synthes and released

into the skin structure why would the

body break something down just to

rebuild it again well like I said

hyaluronic acid metabolism is complex

and it's tightly regulated because

disregulation can lead to some major

problems two of which being uh

pro-inflammation and even cancer risk so

the body controls the levels by

balancing what we consume and what we

produce I can go into those mechanisms

some other time but for those clutching

their pearls don't worry hyaluronic acid

supplementation isn't going to suddenly

give you cancer there's more to it than

that but again I just can't discuss it

in detail because well we're talking

about skin aging anyway hyaluronic acid

has an extreme

passionate at least I imagine at least

uh

it's not like we ever had heart to heart

but love for water so once it's released

by The fiberblast and other cells it can

plump up the skin reducing wrinkles

increasing elasticity and moisture of

the skin but again like collagen is

there any human evidence of that so I

analyzed 11 studies to find the answer

to that and I have to say some of the

studies are absolute dog poop horribly

done horribly biased that said there is

still a smattering of passible studies

that are Placebo controlled in one study

for example the researchers compared

hyaluronic supplementation to Placebo

and found a noticeable effect of

hyaluronic acid supplementation on

reducing skin wrinkling we can actually

see some of that data here the darker

bar is the placebo and the lighter gray

bar is the hyaluronic acid condition the

lower it goes the greater reduction in

wrinkle depth dep and volume so that's a

good thing I suppose I don't need to

spell it out for you smarty pants

another study also confirm these results

I would list more of these studies but

uh many of them fall under the uh dog

poop category additionally I think that

all studies are industry funded if

that's a deal breaker for you I

certainly sympathize it isn't for me but

it does lower my confidence in the

repeatability of these results but I

promise you that we'd return to this

digestion and absorption bit because it

does matter which hyaluronic acid you

consume it's believed Again by the

scientific review that consuming High

molecular weight meaning a very large

version of hyaluronic acid molecule is

contraindicated because it is less

likely to be absorbed you should be

aiming for a low molecular weight

hyaluronic acid if possible for the

greatest bang for your buck okay so the

evidence is certainly weaker for

hyaluronic acid but it does lean in the

direction of being a skin benefit I'd

like to point out that I use these

molecules and supplements in a

particular way myself so if you're

interested in hearing which supplements

I use and how I use them I have a video

discussing all the details in the

physionic Insiders I'll link that in the

description I'd love to have you join

but let's go into the third supplement

actually you know what let's actually

keep that one for last it's a unique one

and I haven't heard many people discuss

it let me first mention what I think is

critical for fighting skin aging this is

my number one tip when it comes to skin

aging there's two groupings of factors

that cause skin aging one is called

intrinsic aging and the other is

extrinsic intrinsic aging comes from all

different molecules and Imperfections

that our cells produce over a life

lifetime like the production of free

radicals which are damaging molecules

that tear away at the Integrity of our

cell components extrinsic aging comes

from molecules that we consume that are

damaging could be something as serious

as I don't know cyanide to something

more mild like alcohol or it could be

from radiation which causes DNA damage

anything outside the body essentially so

now what is something that we are all

all exposed to on a daily basis that

without which we would cease to

exist is that enough of a hint or do you

want

another okay uh we we revolve around it

and plants feed off of it got it that's

right the sun you have to protect your

skin from the Sun now I know there are

some people that believe that getting

sun exposure is important and is for

other things but that doesn't mean that

it's good for your skin it isn't it's

awful for your skin often you'll hear

arguments about getting Vitamin D from

the Sun and the Sun is good because it's

natural and yada yada yada it's all

nonsense yes vitamin D is important for

your health but considering that we can

have the best of both worlds we should

probably just take advantage it's

perfectly reasonable to supplement with

v vitamin D while protecting your skin

as a matter of fact in this study

researchers showed that people who wore

sunscreen more regularly over 4.5 years

of the study

experienced and let me emphasize here no

progression of skin aging none

Quantified it was 24% less skin aging

compared to those who only occasionally

wore sunscreen so imagine if they wore

sunscreen all the time and compared

against a group that never wore it the

effects would be even greater other

studies of varying quality confirm these

results as well of course this doesn't

even mention the skin cancer protection

effects I can't stress enough how

important sunscreen is forget the two

supplements that I mentioned earlier and

the one coming up the number one

priority should be preventative sunblock

anything broadspectrum and anything SPF

15 and upward and you'll be looking

sickly pale like me in no time okay I'll

get off my suncreen slathered higher

horse and discuss this next unique

molecule we've already covered collagen

peptides and hyaluronic acid so what's

another molecule that could be a benefit

for your skin I'll give you a

hint it starts with an

a

a s

not a donkey but aanin close aanin is a

potent antioxidant molecule because of

its unique shape notice the two ionone

rings on either end they are capable of

quenching damaging free radicals that we

discussed earlier with about 40 times

stronger antioxidant activity as beta

carotene which is often touted as a

beneficial skin supplement I cracked

open this metaanalysis that pulled 11

studies on to find out aaz anthon's role

in skin aging and here is where things

diverge a bit from the previous results

because while the other two supplements

were beneficial for elasticity of the

skin along with dewrinkling of the skin

aanin failed to show a benefit against

wrinkles we see here again the studies

are on the left in the green squares

with the lines coming out of them are

the study results I won't walk you

through how to read this Beyond just

mentioning that if the studies move to

the left of the middle line that's zero

they favor AOS Anthem now at first

glance it seems like most of them do so

why no effect well we can't let our eyes

and bias deceive us even if we focus on

the Black Diamond it clearly seems to

move to the left but the analysis

indicates that the certainty of an

effect with a P value of

0.11 which is above the 0.05 cuto now is

it it possible that the effect is simply

mild and we don't have enough studies to

make a judgment yeah it's possible along

with other possibilities but as it

currently stands Asos anthan does not

reduce wrinkles well then why do I add

it to this list well mainly because in

measures of skin elasticity and moisture

content aanin does show a benefit for

example looking at elasticity this time

if the studies move to the right of the

middle line there is a benefit of as

anthon and not just visually but

statistically confirmed the results

indicate an effect now I should caution

that this analysis did indicate a

moderate to high risk of bias meaning

that some studies were not designed

ideally so it would be prudent to have

more and more rigorous studies

confirming these effects still as it

stands aaz anthon shows a specific

benefit to skin that may not affect

wrinkles themselves but look my guess is

that you're interested in anti-aging and

this video right here offers some more

information on exactly that I'll speak

with you over there bye