The Supplement Routine that Revived my Skin and Health
It's time to glow from the inside out, girl.
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On my quest for glowing skin, I knew it would take more than just a good morning and evening skincare routine and a solid everything shower routine. Glowing truly starts from within, and giving the body the nutrients it needs lays the foundation for the skincare to work effectively.
In a dream world, we wouldn’t need to supplement at all. All of our nutrients would come from our food, and we’d naturally have everything our bodies need to function at optimal levels. However, in our American culture, sadly, it’s just not that way. Much of our food lacks nutritional value and our go-go-go mentality makes choosing convenience over nutrition the norm far too often. This was definitely the norm for me, while I was in burnout mode. I wasn’t interested in cooking delicious, healthy meals at home, nor was I interested in supplementing. It felt futile to me. Though I was working out and eating “healthy” (but processed) foods, I was steadily gaining weight and feeling worse and worse. Thank you, hormone imbalance, for that atrocious period of time. You really know how to humble a girl.
After seeing a hormone specialist, finding out I had PCOS, and getting proper treatment to balance my out-of-whack hormones, I also had a job change and significantly lowered my stress levels. Now, feeling human again, I’m on a quest to repair the damage that this period of imbalance produced. I now have a solid supplementation routine that I swear by. In the photo below, you can see what a difference a year of proper nutrition and supplementation really makes.
I’m not a doctor or hormone specialist, so of course you will want to consult your doctor before supplementing with any of my recommendations. But here’s my current supplementation system that I swear by to keep my skin, hair, and overall health in tip-top shape at the age of 42, after much personal research:
1. A Really Good Multivitamin
Because our Standard American Diet is devoid of several key vitamins that we need for our cells to function properly, a multivitamin is a necessity. After much research, I landed on Mary Ruth’s Liquid Morning Multivitamin + Hair Growth formula and I am absolutely in love with it. It tastes deliciously peachy and has all the essentials that we need on a daily basis. The hair growth formula has added vitamins, including biotin, that specifically help skin, hair, and nails. I had never tried a liquid vitamin before this specific one, and I really do prefer it over pill-style vitamins, for ease of intake and proper absorption. I just love this stuff, and I highly recommend it!
2. Hydrolyzed Collagen Peptides
I recently learned about “collagen banking,” and essentially, this is what I’ve been doing for the past year. Collagen banking refers to the idea of proactively building and preserving the body’s collagen levels as a means to prevent the visible effects of aging, like sagging skin, fine lines, and wrinkles. Collagen provides structure, elasticity, and firmness in the skin, and as we age, we naturally begin producing less and less, so it makes sense to supplement with it as we get older. At the age of 42, I’m definitely banking as much collagen as I can. I learned from Dr. Anthony Youn’s book on autojuvenation, that when choosing a collagen supplement, we must choose hydrolyzed collagen peptides (they absorb better), and it must include types I, II, and III for optimal skin health. Overall, there are at least 28 different types of collagen peptides that have been identified. The types that are most studied for supplements are:
Type I - strengthens skin, bones, ligaments, and tendons; the best for anti-aging and skin elasticity
Type II - supports joint health by building cartilage
Type III - supports muscles, arteries, and organs; helps with elasticity and firmness
Type IV - supports skin layers and kidneys
Type V - strengthens hair and skin cells by working with Type I
Type X - supports bone and cartilage health
When choosing a collagen peptide supplement, I thought it best to get one that contained as many types as possible. Why not support my joints, muscles, and organs along with my skin? I found that the MicroIngredients Multi Collagen Peptides are awesome. They include Type I, II, III, V, and X, are tasteless and odorless, and dissolve really well in a hot drink.
3. Fiber
As we age, fiber also plays an essential role in our health. Dr. Mary Claire Haver, an expert on women’s hormone health, suggests that every woman over 40 needs to check their daily fiber, vitamin D, Omega 3 fatty acid, and magnesium intake. She recommends that we have at least 35 grams of fiber per day. When I first learned this and started to regularly monitor my fiber intake, it was astonishingly laughable at how little fiber I was actually eating. I started to make a conscious effort to reach at least 35 grams per day at the start of 2024, and it has been a game changer. It keeps things moving in the right direction, if you know what I mean, and it aids in weight loss efforts. Because 35 grams per day is quite a bit of fiber, I do need to supplement to reach this goal every day. MicroIngredients has an Organic Triple Fiber powder that works really well. It’s another tasteless, odorless powder that also dissolves really well in any liquid. It’s a good idea to start under the recommended dosage and work your way up, unless you’re very near a bathroom at all times - just FYI!
4. Creatine
The research is in on the benefits of taking creatine as we get older, to help preserve muscle mass. Just 5 grams a day is all it takes to support the work you’re doing in the gym. The one (and only) perk to my hormone imbalance was that I was producing too much testosterone in my body, which led to some nice muscle gains. Too bad all my muscles were covered in a nice layer of doughy fat; it was all that I could see, unfortunately. Now that my hormones are more balanced, and my testosterone production is lowered, I do find it a bit more difficult to gain muscle than before. Enter creatine! It has been a tremendous help in preserving muscle mass, and I never miss a day to add it to my routine. Some women have said that they don’t love it because it causes water retention, but I have not found this to be an issue in my case. Creatine is “osmotically active,” meaning it draws water to the muscle cells, which may cause a tiny bit of water retention during the “loading” phase, as your body gets used to it. As the body adapts, any water retention levels off over time. My creatine supplement of choice is also sold by MicroIngredients, and is another tasteless, odorless, easily-dissolved powder.
5. Resveratrol
Resveratrol is another excellent supplement to support anti-aging efforts. It’s known for its antioxidant properties and can help reduce inflammation, improve heart health, and protect against age-related diseases. Sign. Me. Up. The Resveratrol powder that I use also contains Vitamin E, which also protects skin from oxidative damage and helps maintain skin moisture. When the two are paired together, they make a dynamic duo. Another tasteless, odorless powder that dissolves in liquid, adding it into my routine is a no-brainer.
6. CoQ10
CoQ10 helps with cellular energy production and acts as an antioxidant, as well, protecting cells from oxidative damage. Oxidative damage is what happens to our bodies and skin cells when exposed to free radicals in chemicals (even ones in household cleaning supplies), air pollution, sun rays, pesticides, and so on. Antioxidants are the good guys that fight off free radicals in our bodies to help prevent our bodies from becoming sick or diseased. I take CoQ10 via a Mary Ruth’s Organic gummy, and it’s delish!
7. Omega-3 Fatty Acids
Omega-3’s are a necessity for women over 40 and can improve skin health, reduce inflammation, and support heart and brain health. My hormone specialist also recommended Omega-3’s to bring down my bad cholesterol levels. At my last checkup, my blood work showed healthy cholesterol levels, and while I’m sure other factors like my lowered stress levels and weight loss played a significant role, I’m happy to report that the Omega-3’s seem to be doing their job. I take my Omega-3’s in the form of Krill Oil capsules by MicroIngredients.
8. Vitamin D3 + K2
Vitamin D3 paired with vitamin K2 is a powerhouse. Vitamin D3 supports bone health, enhances immune function, can support mood and mental health (especially seasonal affective disorder), helps play a role in hormone production (including those involved in mood and metabolism - much needed for me!), and heart health. Vitamin K2 helps direct calcium to bones, not arteries, which reduces the risk of arterial stiffness and cardiovascular disease, improves heart health and dental health, and may improve insulin sensitivity. Together, they work to make sure calcium is going to the right places, which can help reduce the risk of osteoporosis. It’s just a good choice for women over 40. I use the MicroIngredients D3 + K2 capsules, and they’re great.
9. Pre + Probiotics
Another gummy that I love pairs pre- and probiotics together. Prebiotics and Probiotics are key for a slew of health concerns, including: gut health, immune function, mental health, weight management, allergies, blood sugar levels, and bone health. If you’re not taking one, you most likely need to be! My favorite is the Olly Probiotic + Prebiotic gummies.
10. Astaxanthin
Astaxanthin is another amazing potent antioxidant that can improve skin elasticity and hydration and reduce the signs of aging. I originally started taking it for 100% vain reasons… I read that it helped turn your skin from pasty to tan. Ha! While I can verify that it does help give your skin a beautiful glow, I wouldn’t say that I have a “tan” by any stretch of the imagination. After I started taking it, I learned about all of the other benefits that it provides, including eye health, cardiovascular health, immune system support, and liver health, and I was a forever-fan. One incredible benefit that I noticed this summer was that I never once got a sunburn all summer. I usually get some sort of burn on my first days out in full sunshine, even with sun protection. Not this year! All summer long, I had a beautiful, glowing tan, and no burn in sight! I was so happy. My favorite astaxanthin supplement comes from, you guessed it, Microingredients!
11. Magnesium
Magnesium is a MUST HAVE for optimal cellular function. There are seven different types of magnesium, and they each support the body’s functions in different ways, including muscle and nerve function, blood pressure and blood sugar levels, bone health, digestion support, mental health support, exercise performance, and heart health. In my quest to find a magnesium supplement that had all seven types, I could only find one: BiOptimizers Magnesium Breakthrough. I take it at night, before bed, and sleep like a baby.
And there you have it! I know some people may read this and think “Dang girl, ELEVEN supplements? Isn’t that overkill?” And to some, it may be. To me, it’s just right. The Goldilocks of supplemental routines. The key is to find out what works best for you and the unique needs you have. I have an easy morning and evening routine that makes taking these supplements a piece of cake, and I’m able to stick to it with fidelity. If you’re ready to start adding some supplements in your life, I encourage you to take note of how each one makes you feel after taking it consistently for a few weeks. Once you start to feel that glow from within, you won’t stop!
Here’s to your glow,
- L