To kick up your anti-aging routine into overdrive, try a supplement — but not just any supplement. Before you spend money on supplements that have great marketing claims, consider listening to what an actual health and wellness expert has to say on the matter. There are specific supplements (and very few of them when all is said and done) that have the ability to boost collagen production and reduce inflammation for healthier, more radiant, and more youthful-looking skin.
Neuroscientist Robert W.E. Love doesn’t recommend shelling out big bucks for a pantry’s worth of supplements. He has narrowed down the best choices to three — these three anti-aging supplements can “reduce skin wrinkles,” according to Love. And the third supplement is actually a collagen-creating necessity.
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1. Fish Oil
Fish oil isn’t just great for your brain, it’s also really good for your skin. Love cites research that shows those who consume higher levels of fish oil have fewer wrinkles.
What makes fish oil so important for aging? It contains high amounts of omega-3 fatty acids like DHA and EPA. These have anti-inflammatory properties that can keep collagen and elastin healthier for longer and support calming certain skin conditions like acne, psoriasis, and eczema. Fish oil has also been shown to improve skin elasticity and provide natural UV protection (and as we know, UV light is one of the most significant causes of skin aging). You can take fish oil supplements and try to consume more fatty fish in your diet, like salmon and sardines.
2. Collagen Peptides
Research is showing that women who consume collagen peptides have stronger muscles, healthier bones, and fewer wrinkles, according to Love. Collagen peptides can help provide the body with what it needs to create new, healthy collagen. It can also improve skin hydration and help strengthen your skin barrier to prevent moisture loss. The more moisturized your skin is and appears, the more this will minimize the appearance of fine lines and wrinkles.
3. Vitamin C
Vitamin C is a supplement that is “essential for making collagen in your skin,” Love says, and recommends getting at least 1000 mg of vitamin C daily. The best way to obtain vitamin C is through natural food sources, and since it is relatively easy to finds foods that contain this nutrient, it’s not a difficult thing to do. Foods that contains high amounts of vitamin C include red bell peppers, kiwi, strawberries, oranges, and acerola cherries (which have a whopping 1,600 mg of vitamin C per 100 grams).
