Diet and Supplements for the Skin

Originally written for Wellness Times

 1) How does collagen keep the skin looking youthful/why does decreased production associated with aging affect the appearance of skin?

Collagen fibers found in the dermis form a supporting mesh responsible for skin's mechanical characteristics such as strength, texture and resilience. Decreased collagen production is associated with wrinkling, thinning, and sagging of the skin.

2) Can collagen supplements and/or collagen-infused topicals help reduce wrinkles?

Unfortunately, collagen molecules are too large to penetrate into the dermis when applied topically to the skin. Thus, when applied in a cream, collagen is locked outside without affecting the skin structure

3) Looking specifically at topical solutions, would you suggest a vitamin C serum or similar topical? How does vitamin C help ward off wrinkles? 

Topical Retin A, a form of Vitamin A, and topical vitamin C both help ward off wrinkles. Vitamin C is essential for efficient synthesis of collagen and supplying extra vitamin C topically is useful for rebuilding your skin's collagen and reducing wrinkles.

4) Any specific supplements or nutrients, such as omega-3 fatty acids, that can help reduce wrinkles?

I recommend all of the following for healthy skin. Omega 3 EFA, Alpha Lipoic Acid, and DMAE are more important to help reduce the signs of aging.

1. Mixed carotenoids, 10,000-25,000 IU daily, with meals. This should include Astaxanthin  between 2-4 mg daily and beta-carotene between 8,000 and 25,000 IU daily. 
2.  B-Complex daily
3. Vitamin C 500 mg 2x day and Asorbyl Palmitate -Vitamin C ester 500 mg daily
4. Bioflavonoids and Quercetin
5. Vitamin D –at least 2,000 IU daily.  
6. Vitamin E- 400 IU of natural mixed tocopherols
7. Calcium citrate 600mg + Magnesium 200 mg 1- 2x a day for women, depending whether or not they have osteopenia.  Men should avoid supplemental calcium.⁴
8. Selenium 200mcg daily
9. Zinc 20 mg daily
10. Alpha Lipoic Acid  250 mg 2x a day
11. Acetyl-L-carnitine -250 to 750 mg  2x a day
12. CoQ10- 60 to 120 mg a day in divided doses with food
13. DMAE 75 mg 2 x a day
14. Omega 3/6 in a 2/1 ratio in molecularly distilled products certified to be free of heavy metals and other contaminants.  Omega 3- 1000 mg Fish oil 2x a day and Omega 6 - 750 mg 2x a day
15. Copper 3mg a day, can be taken in a trace mineral pill or liquid
16. Chromium 150 mg. a day
17.  If you are not regularly eating ginger and turmeric, take these in supplemental form.
18. DMAE is a powerful anti-inflammatory, helping to increase skin firmness and tone and reduce wrinkling and brown spots.  It has a very strong appetite for free radicals, working by deactivating their power to harm skin cells.
19. Oral and topical alpha lipoic acid (ALA) is very effective in reducing the appearance of wrinkles and increasing firmness, tone, moisture, texture and radiance of the skin. ALA is  the only antioxidant that can boost cellular levels of glutathione, the body’s most important antioxidant.

5) I also might mention sleep and hydration. How does sleep help to prevent and/or disguise wrinkles? I've heard conflicting opinions on whether drinking water actually helps--your thoughts?

I think both sleep and drinking water helps to make the skin look more refreshed and to rehydate the skin, causing less fine wrinkling.

6) Can moisturizing adequately help? What should one look for in a moisturizer?

Moisturizing can help disguise the appearance of wrinkles by plumping up the skin cells, making them look younger and fresher. A moisturizer rich in natural oils and omega 3 essential fatty acids is great for the appearance of your skin.

7) What about facial acupuncture? 

Facial acupuncture done repeatedly over time has been shown to reduce the signs of wrinkling.

8) Any other suggestions to reduce wrinkles naturally?

Reducing and coping with stress in a healthy way also makes you appear less aged. 

A healthy, non-inflammatory, low glycemic diet of vegetables, fruits, whole grains, soy, fish, lean meats, low-fat dairy, and fiber is best to reduce the signs of aging in your skin.

Check out my own JJMD Skin Care Line at jjmdskincare.com