Youth in a Bottle?
Reduce wrinkles and droopy pecs from the inside out with these science-backed ingredients.
Do you train hard? Good. Do you eat a healthy diet? Nice! Did you halt the aging process around age 30 without dying? No? Well, damn. Unfortunately, working out doesn't do much for our skin. Our faces get wrinkly, and the skin on our pecs, abs, and glutes sags over time.
A good diet helps, but it can only do so much. We can avoid smoking and getting sunburns; both speed up the outward signs of aging. We can also opt for injections and surgeries, but too many of those make us look, well, creepy.
Most people hit the gym for aesthetic purposes, but no anti-wrinkle, anti-droop exercises exist. We have to fight those signs of aging from the inside out.
Not-So-Fun Facts About Aging Skin
Men begin to get fine lines and expression lines (like crow's feet) in their early 30s. Women aren't so lucky. Their fine lines appear earlier because they have thinner skin with less natural collagen than men.
Sagging skin hits men in their mid to late 40s as skin loses its elasticity. Again, women notice it a bit earlier. This coincides with a more noticeable decline in collagen and elastin and the natural loss of facial fat (better cheekbones, but more droopiness). Genetics play a role, but stress, bad sleep, and UV exposure quicken the process.
Ingredients For a More Youthful Look
Here are the oral ingredients that show the most promise based on research:
1. Omega-3 Fatty Acids (Fish Oil)
Fish oil helps with wrinkles in four different ways:
- Omega-3s maintain the skin's lipid barrier, which reduces water loss and keeps the skin hydrated to hide fine lines. A study in Dermatology Research and Practice found that omega-3 supplementation over 12 weeks reduced wrinkle depth.
- Chronic, low-grade inflammation contributes to collagen breakdown, leading to wrinkles. Fish oil reduces pro-inflammatory cytokines in the skin, preserving collagen and elastin.
- Fish oil acts as a "photoprotective" agent. It reduces the expression of enzymes (MMP-1) that degrade collagen after UV exposure. A study from the Journal of Lipid Research showed that fish oil helped mitigate collagen degradation after UV exposure.
- Omega-3 supplementation improves skin elasticity and firmness.
What about sagging skin?
- Omega-3s reduce the activity of enzymes (like matrix metalloproteinases) that degrade collagen and elastin, helping maintain the skin's structural integrity.
- The healthy fats in fish oil support your body's natural ability to rebuild and maintain collagen.
- EPA and DHA are powerful antioxidants that neutralize free radicals, reducing the oxidative damage contributing to skin laxity and sagging.
- Omega-3s enhance blood flow, ensuring better delivery of oxygen and nutrients to skin cells. This supports healthier, firmer skin.
- Sagging skin is linked to inflammation in deeper skin layers and connective tissue. By reducing systemic and localized inflammation, fish oil helps maintain firmness.
Most studies use 1000 to 3000 mg of fish oil daily. Flameout DHA-Rich Fish Oil (Buy at Amazon) contains 4200 mg per serving. The formula includes an agent used by pharmaceutical companies to increase bioavailability.
2. Collagen Peptides
Lifters take powdered collagen for joint health, but it's also a great anti-aging supplement. Here's how it works for wrinkles:
- Besides replenishing collagen levels, collagen peptides break down into amino acids that act as building blocks and signal the body to produce more collagen. This helps repair and rebuild the dermal matrix for smoother, firmer skin.
- Collagen peptides improve skin elasticity by strengthening the dermis, reducing the appearance of wrinkles. Studies show significant improvements in skin elasticity with daily supplementation, particularly around the eyes (crow's feet).
- Collagen increases the skin's ability to retain moisture, making it appear plumper and reducing wrinkle depth. A study published in Skin Pharmacology and Physiology found that women aged 35-55 who took up to 10 grams of collagen peptides daily for 8 weeks experienced a 20% reduction in wrinkle depth.
For sagging skin:
- Aging causes a natural decline in dermal collagen density. Collagen peptides help restore this density, giving the skin more structural support.
- Collagen forms the backbone of the skin's extracellular matrix, which maintains firmness and elasticity. Supplementation helps prevent and reverse sagging by strengthening this structure.
- Thinning skin is a common cause of drooping. Collagen peptides increase skin thickness.
- Collagen improves skin "turgor" (firmness and resilience), directly combating loose skin. Research in Clinical Interventions in Aging showed collagen supplementation increased dermal density and reduced sagging in areas prone to laxity, like the cheeks and jawline.
Studies use anywhere from 2.5 to 10 grams daily. For best results, use 10 grams. That's one scoop of a product like Horbaach Multi Collagen (Buy at Amazon). It doesn't taste great by itself, so just toss a scoop into a protein shake.
3. Resveratrol
How it helps with wrinkles:
- Resveratrol is a powerful antioxidant that neutralizes free radicals caused by UV radiation, pollution, and oxidative stress. These free radicals are major contributors to collagen and elastin breakdown. Resveratrol also boosts the skin's natural antioxidant defenses, including glutathione.
- Resveratrol activates fibroblasts, responsible for producing collagen and elastin. A study in the Journal of Cosmetic Dermatology demonstrated that oral resveratrol reduced wrinkle depth and improved skin texture in participants over 12 weeks.
- Resveratrol's anti-inflammatory properties reduce cytokines and enzymes like matrix metalloproteinases (MMPs), which degrade collagen and elastin.
- Resveratrol enhances cell turnover, promoting the removal of dead skin cells and improving skin smoothness, which helps reduce fine lines.
- Glycation (caused by sugar binding to proteins) stiffens collagen and elastin, contributing to wrinkles. Resveratrol mitigates glycation damage.
How it helps with droopy skin:
- Resveratrol activates SIRT1, a protein that promotes cellular repair and longevity. This activity helps maintain the skin's structural integrity, reducing sagging.
- Resveratrol stimulates the production of key structural components in the skin, such as hyaluronic acid and collagen, which maintain dermal thickness and firmness. Research from Clinical, Cosmetic, and Investigational Dermatology found that resveratrol supplementation improved skin elasticity and reduced sagging, especially in women aged 40-60.
The most successful studies used 500 mg of resveratrol daily. Rez-V High Absorption Resveratrol (Buy at Amazon) contains 600 mg of active, pure trans-resveratrol per two-softgel serving.
4. Hyaluronic Acid
Hyaluronic acid is mentioned a lot in commercials for topical creams and serums, but oral supplementation appears to work better in the long term.
How it fights wrinkles:
- Hyaluronic acid is a humectant – it attracts and retains water. It binds up to 1,000 times its weight in water, providing deep hydration to the skin from within. Well-hydrated skin appears plumper, reducing the visibility of wrinkles.
- It promotes collagen production and helps neutralize free radicals, reducing the oxidative damage that accelerates wrinkle formation.
- By enhancing dermal repair, hyaluronic acid smooths out the skin's surface, making wrinkles less prominent. A randomized, double-blind, placebo-controlled trial showed that oral supplementation reduced wrinkle depth and improved skin smoothness in 8 weeks.
How it helps with sagging skin:
- Hyaluronic acid supports the skin's extracellular matrix, providing structural support and maintaining elasticity.
- With age, natural levels of hyaluronic acid in the skin decrease, leading to volume loss and sagging. Oral supplementation replenishes these levels.
- It supports the skin's underlying structure by enhancing the thickness and density of the dermis.
- Hyaluronic acid improves hydration in subcutaneous tissues, reducing the appearance of hollows and sagging in areas like the cheeks and jawline.
Studies use 120-240 mg per day. It works best when taken alongside collagen since the two work synergistically. Vitamin C also enhances collagen synthesis and helps stabilize hyaluronic acid in the skin, amplifying its effects. NatureBell Hyaluronic Acid (Buy at Amazon) contains 250 mg per serving with added vitamin C.
5. Beta Glucan
Beta glucan is an immune-boosting fiber with fat-loss benefits, but emerging research shows it has intriguing anti-aging properties. Studies show it helps preserve collagen and produce additional collagen and elastin by stimulating fibroblasts.
A clinical trial in the Journal of Cosmetic Science reported that beta glucan reduced the appearance of fine lines and wrinkles by improving collagen content and hydration levels in as little as 8 weeks.
Studies use 250-500 mg daily. Biotest Beta Glucan (Buy at Amazon) contains 600 mg.
Other Stuff to Consider
- Zinc plays a role in collagen production, so make sure you're getting enough. Here's how to know.
- Vitamin C is essential for collagen synthesis. Supplement if needed.
- Green tea is a nice add-on since its antioxidants protect skin cells from oxidative damage and inflammation. Green tea extract improves skin elasticity and reduces redness. Drink green tea or supplement with an extract, like the one in the Biotest Superfood formula.
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