Four supplements proven to help with skin tightening.
Today I'm discussing skin tightening supplements, and we all want that
firm and youthful skin, but sometimes it seems like no matter what we do,
we can't achieve that perfect look.
And when it comes to listening to those celebrities out there who
don't admit what they've done, they often tell what diet, exercise.
Olive oil and most recently horseback riding.
Well, that's a bunch of horse, but fortunately there are some supplements out
there that can indeed help us achieve our goal of tighter, brighter skin with glow.
And my fourth supplement today, I bet many of you are taking
it topically but not orally.
I'm going to take you through exactly how you can get the recommended amount.
Of that one, my number one is collagen.
Now, collagen is a protein, it's naturally found in our bodies,
but our collagen production, it decreases with age and collagen.
Supplements can help improve skin elasticity and reduce wrinkles.
And we now have studies, objective studies with camera and 3D
imaging that show these results.
So the test product, the collagen significantly improved.
Skin hydration.
Elasticity, roughness and density and the differences
were statistically significant.
And they were substantially retained during follow up, meaning they lasted.
Collagen supplements come in many forms and so many people are confused.
They come in pills, in powders, in liquids, and you can add
collagen just to your smoothie.
Or even make it at home as a broth.
And I have videos.
I'll put in the more info section below so you can make your own collagen at home.
But I prefer collagen powder.
I think the powder works the best.
You're looking for hydrolyzed collagen, which is little pieces of protein.
This is what you're looking for.
Bovine beef broth, chicken, bone broth, eggshell membrane, and hydrolyzed.
Fish collagen, you may as well get them all, and you can see
why they can't be plant-based.
Collagen by nature comes from animals.
You also wanna look for collagen types.
1, 2, 3, 5, and 10.
Those are the whole collagen pieces.
And for the vegans out there, unfortunately there is no such
thing as vegan collagen by nature.
It's derived from animals.
My second supplement is vitamin C.
Vitamin C is an antioxidant that can help reduce the appearance
of fine lines and wrinkles.
It also helps to stimulate.
Collagen production loss and lack of collagen, and that machinery that I
talked about is what leads to sag.
When I say machinery, what I'm trying to tell you both with collagen and
hyaluronic acid is our body produces it.
It also chews it up As we age, we produce less, we chew up more,
so we have a relative deficiency.
Check out this study.
Decrease collagen production by chronologically aged skin.
And keep in mind people age much quicker now than they did
years ago, but check it out.
Reduce synthesis of collagen types one and three is characteristic
of chronologically aged skin.
The present report provides evidence of both cellular and fibroblast aging
and defective mechanical stimulation.
In the aged tissue contributed to reduce collagen synthesis, the reduction in
collagen synthesis due to fibroblasts.
So fibroblasts produce collagen was demonstrated by lower in vitro.
So this was an in test tube study in production of, this is important cuz this
is what we're trying to build Type one.
Pro collagen by dermal fibroblast.
So we're looking for one and three in general.
And keep in mind you age quicker, not by chronological only, but
by your diet, by your exercise, by your aging rate, by autophagy.
So vitamin C can help this along, of course, with the collagen powder that
I mentioned, but not many people know.
That humans, along with other primates and Guinea pigs are unable
to produce vitamin C in their bodies.
We can't make it.
It's due to a genetic mutation that occurs millions of years ago that disabled that
gene responsible for producing the enzyme.
Are you ready?
Lactone oxidase, and that's required for the synthesis of vitamin C.
As a result, we must obtain it from our diet or supplementation.
You can take vitamin C supplements or you can take vitamin C rich foods.
Some people don't like those.
That's the problem.
What are they?
Things like oranges, kiwis, and strawberries.
And now, Those things have gotten actually expensive.
Of course, topically is supreme.
Many of you I know are using a vitamin C topically, and you apply it therefore
directly to the skin, so you get the best absorption and as an aside,
yes, you may use it in the morning.
I don't know why I get asked that all the time.
People somehow were told you shouldn't use it in the morning.
But when you use it topically, yes, apply it in the morning because as the
day goes, you're getting UV damage and sun damage and vitamin C that you put
on neutralizes that very important.
If I'm out going in the water, going windsurfing, kite surfing, I always
put my vitamin C on the morning.
Before my sunscreen.
So what's the recommended daily intake of vitamin C for adults?
Between 75 and 90 milligrams per day.
But some studies suggest a higher dose and you know, some of the longevity
gurus take very high doses of vitamin C, but there are studies that's showing.
A little bit more than her daily intake.
Four to five times might in fact be beneficial, particularly for skin.
For example, a study published in the American Journal of Clinical Nutrition
that found that consuming 500 milligrams of vitamin C per day for four weeks,
just four weeks, led to significant improvements in skin elasticity.
For reference, think about, uh, a medium sized orange.
That contains 70 milligrams of vitamin C, so you need several oranges in the run of
a day to get to that 500 milligram level.
In my plasma store, vitamin I put 180 milligrams in there.
Of course, there's other things, it's a glow type of vitamin,
so I also put vitamin A.
E never forget zinc.
It's necessary for collagen production.
I also put a blend of, um, natural fruit antioxidants in there.
My topical vitamin C serum, it's 15% and there's three
different types of vitamin C.
A lot of people wonder what percentage of topical you should place.
Think about anything above 10%.
If it's a great.
Product meaning fairly fresh, and if it has bioavailability.
From a clinical point of view, it is important to note that the efficacy,
so the effectiveness of vitamin C serum is proportional to the
concentration, but only up to 20%.
The half-life in the skin after achieving maximal concentration is
four days, and you should use it.
In the am and if you want the pm, that's fine too.
So some esterified forms of vitamin C, they just don't absorb well.
I include three different types just to make sure we're
covered with different forms.
Remember, some forms might oxidize more quickly.
Now my third supplement is, Omega three fatty acids.
Did you know that before fish oil was used as a supplement?
It was used to lubricate clocks and watches, and it was revered
because it prevented oxidation and kept everything running smoothly.
These are essential fatty acids and they're important for healthy skin,
and particularly included here.
Because they add so much glow to people's skin, they help to
reduce inflammation, which of course leads to aging of the skin.
Poor texture and poor tone.
Omega-3 supplements can be found in fish oil capsules probably
most of you take fish oil.
There's a better one I'll tell you about in a minute.
But you can also use omega-3 rich foods, salmon, flax seed, chia seeds.
Now I wanna know the comments below.
How many of you take those?
Cause when I ask my patients, a lot of them don't like fish.
They don't like the fish breath, the smell.
When they cook it in their home, they don't eat chia seeds or flax seeds.
What do I like?
Grill oil.
It's a better choice for omega-3 fatty acids.
For a few reasons.
Number one, more bioavailability, which means more omega three
s in krill versus fish oil.
Also, they're in the phospho lipid form and that's closer to the structure.
The fats in our cell membranes make it easier for our bodies to absorb, end
use, and in incorporate into the skin.
Second, with Kry oil, the antioxidant contains.
Asin, the most powerful or thought to be by many, the most powerful
antioxidant on earth, along with maybe resveratrol would be right up there,
but it helps protect the omega three s from oxidation and degradation.
That means it's less likely to go rancid.
They're much smaller tablets, they're much more stable and you don't get
often that fishy burpee breath that some people get with fish oils.
It's also much more sustainable, comes from cold uh, water in the Anar Arctic.
My fourth one and my final one, but in no particular order is vitamin A.
Now, this might be new to some of you, and here's a cool fact.
It's not new in the sense that.
It's part of a group of compounds that includes retinol,
retinol, and retinoic acid.
Now you though, you know those cuz I have retinols in my skincare line
also, many of you are on a retinol or hopefully preferably Retin aldehyde.
Um, but you can also take it.
Orally, and that's important as well.
Vitamin A is essential for the health of her skin, not just
our eyes, but also her skin.
And taking it orally or by mouth can provide a range of benefits.
It promotes cell growth, regeneration.
Enhancing collagen production and reducing fine lines, wrinkles,
improving acne and supporting hydration.
Things that support hydration, make people look younger.
Another one in that class would be hyaluronic acid for acne suppers, vitamin
A, of course of common ingredient.
That's how, uh, retinol or retinol acid in particularly.
Was invented.
It was used initially for acne and then found to be anti-aging.
So taking it orally has many beneficial effects for people who are, uh,
prone to acne because it can help regulate the production of sebum,
and that's the oily substance that leads to clogged pores and breakouts.
So what's the dose?
In my plasma store, vitamin, I do include it.
I use 500 micrograms in the United States.
The recommended daily allowance for Vitamin A ranges from 300 micrograms
for infants, usually to all the way up to 900 micrograms for adults,
adult men, in particular, adult women recommended Daily Dose or RDAs.
700 micrograms per day.
It's worth noting here that it's a fat soluble vitamin, and that means it
can accumulate in the body over time.
So consuming high doses could be toxic and you don't want to necessarily do that.
What are some signs.
Nausea, uh, dizziness, even liver damage.
So don't overdo it with oral vitamin A.
There's no need.
Uh, the doses I talked about are great and enough for collagen production,
elastin in support of the skin, so collagen, vitamin C, omega-3 fatty acids.
And Vitamin A.
They all help with skin support, elastin, glow and structure.
Add those supplements to your diet I one no below.
What's your favorite form of using it?
Stay tuned here.
Keep your skin and body beautiful, healthy and vibrant.