1. Internal / Supplements (for skin, hydration, and anti-aging)
Collagen & Protein Support
- Hydrolyzed collagen peptides – supports dermal structure and elasticity
- Gelatin or protein powders – ensures amino acids for skin repair
Antioxidants
- Vitamin C – collagen synthesis, fights oxidative damage
- Vitamin E (mixed tocopherols) – protects cell membranes from free radicals
- Astaxanthin – potent antioxidant, may improve skin elasticity and reduce wrinkles
- Polyphenols (from green tea, cocoa, grape seed extract) – protect skin from UV and oxidative stress
Omega Fatty Acids
- Omega-3 (EPA/DHA) – supports skin barrier, hydration, and reduces inflammation
- Evening primrose oil / Borage oil – gamma-linolenic acid for skin hydration and elasticity
Skin Hydration & Glucosamine
- Hyaluronic acid (oral) – may increase skin moisture
- Silica / Silicon (orthosilicic acid) – supports connective tissue, collagen, hair, nails
Anti-Aging & Cellular Support
- Coenzyme Q10 (CoQ10) – mitochondrial energy and antioxidant for skin cells
- Nicotinamide riboside / Nicotinamide mononucleotide (NR/NMN) – supports NAD+, cellular repair, aging
- Resveratrol – antioxidant, sirtuin activation, protects against oxidative stress
Vitamins & Minerals
- Zinc – skin repair, immunity, inflammation control
- Selenium – antioxidant support
- Vitamin A / Retinol (oral, careful dosing) – cell turnover, skin renewal
- Biotin (B7) – hair, nails, skin support
2. External / Topicals & Serums
Hydration
- Hyaluronic acid serum – holds water in skin for plumpness
- Glycerin or panthenol – draws moisture to skin surface
- Squalane oil – restores lipid barrier, lightweight hydration
Anti-Aging / Firming
- Retinol / Retinoids – increase collagen, reduce fine lines, improve texture
- Vitamin C (topical) – brightening, antioxidant, collagen stimulation
- Peptides (Matrixyl, copper peptides) – stimulate collagen and elastin
- Niacinamide (B3) – strengthens barrier, improves elasticity, reduces redness
Antioxidants
- CoQ10 cream/serum – supports cell energy and reduces oxidative damage
- Green tea extract, resveratrol, ferulic acid – reduce inflammation and free radical damage
Sunscreen
- Broad-spectrum SPF 30+ daily – prevents UV-induced aging, key for anti-aging
- Optional: tinted mineral SPF for added antioxidants
Special Treatments
- Exfoliants: AHA/BHA for cell turnover, smooth texture
- Facial oils: Rosehip oil, argan oil – antioxidant and lipid support
- Niacinamide + hyaluronic acid serums combo – hydration + elasticity
Tips for Combining Supplements & Topicals
- Oral + topical synergy: Collagen + vitamin C orally, plus hyaluronic acid + vitamin C topically improves overall effect.
- Start slow with retinoids: use 2–3x/week at first to prevent irritation.
- Hydration first: always prep skin with gentle moisturizer or serum before stronger actives.
- Antioxidants daily: both orally and topically, especially in the morning under sunscreen.
- Sun protection is mandatory: no supplement or serum replaces sunscreen.
