There are now 56 million people in the United States over 60. That’s one in six people. Stanford University says that 60% of this population will live past 80. That is a staggering percentage of us moving into aging. Those numbers reinforce the need to address holistic aging and the practices that ensure ageless possibilities.
As a society and thanks to social media, we put great value on youth and physical appearance. This viewpoint, that energy and beauty are for the young, causes many to chase youth in aging. The internet is full of cosmetic companies, products, and social influencers who tout the latest fad that guarantees time clock reversaĺ. Unfortunately, many of these products have placebo effects at a high price. There is no regulation of most claims and many are costly. However, the biggest concern is the possibility of adverse reactions. We can’t emphasize enough the importance of research and sourcing any supplement or beauty fad when considering purchasing.
Holistic aging practices call for acceptance of changes that accompany growing older. Wrinkles, sagging skin, age spots, and lower hydration are all part of the process. Many factors influence how we age. Surprisingly, genes play a small part, only 10-15% (Melzer et al 2020). Environment and lifestyle are the biggest influencers. Societal views on growing older attach labels to aging. Those labels then become part of our self-talk. Our self-worth then matches those labels. Our outward appearance becomes the marker of attractiveness and our body shape defines health and wellness. Neither of these things are true. Aging isn’t about looks, it’s about mindset, attitude, choices, and lifestyle. The facade of outside perfection will not address or promote the changes necessary for holistic aging.
Choosing holistic aging practices has never been more crucial to the process. There are many natural and wholesome ways to counteract these physiological changes. How do we wade through the myriad of products and anti-aging information that claim results? Which ones truly work? We will break down the top 3 products suggested for hair, skin, and nails, Hyaluronic Acid, Biotin, and Collagen.
Silver Chats is a huge proponent of obtaining as many nutrients naturally as possible. Choosing whole, nutrient-rich foods should be our primary source of vitamins and minerals. We should choose a diet of nutrient-dense foods like vegetables, legumes, nuts, seeds, grains and fatty fish. But as we age our absorption levels drop and for many, our appetites decrease. We produce less of some key elements as we age, and these are the supplements we will look at today.
COLLAGEN
Collagen supplements are everywhere and are said to be the answer to thinning hair, skin elasticity, and stronger nails. It is a protein that our body produces naturally. It is found in our connective tissues. It helps make tissue pliable, strong, and stretchable. This includes hair, skin, nails, bones, ligaments, tendons, cartilage, blood vessels and intestines. As we age, production slows. The common signs of collagen deficiency are wrinkles, joint pain, aching muscles, cellulite, dull or thin hair, dental issues, abnormal blood pressure, and leaky gut.
It has been marketed as a beauty supplement. It is said to improve wrinkles and suppleness and increase hydration in the skin. It is said to thicken hair and strengthen nails. Collagen is a large molecule and must be broken down into smaller peptides and amino acids to be absorbed by the body. Collagen has been marketed topically in creams and as a daily oral supplement.
There are many creams available that contain collagen. Because of the molecular structure of collagen, it is difficult to absorb. Topically applied collagen sits on top of the skin making it only effective as a moisturizer. Therefore, the results are minimal.
Collagen also comes in powder and liquid form. Studies have shown that oral application of collagen is the most effective. Collagen drinks and supplements come from many different sources, fish, poultry, bovine, and pig. So what are types I, II, III, IV, and V? They refer to where the collagen is found in the body. Type I is found in skin, bone, tendons, ligaments, and organs, type II is mainly found in cartilage, type III is found in skin, muscle, and blood, type IV is found in layers of the skin, and type V the eyes. Type I is the most abundant and the most common collagen available. Taking a supplement that contains multiple types may provide the best results and is safe.
When sourcing a collagen powder or liquid, look for a brand name offering hydrolyzed, and collagen peptides for best absorption. It is also recommended that it be taken with vitamin C, which is essential for synthesizing collagen and acts as an antioxidant. It typically takes 3-6 months to see results.
Natural sources of collagen are meat broths, berries, fish, eggs, chicken, citrus fruits, peppers, leafy greens, meat, shellfish, beans, beef, sardines, nuts, and avocados. Whenever possible, choosing whole, collagen-rich foods as the source of nutrients is the best. As we age, our bodies may need a little help, and that’s where supplements play their part. The National Institutes for Health says that research shows collagen supplements improve wrinkles, hydration, and overall appearance of skin when used regularly. I have used collagen powder containing types I, II, and III for several years and have experienced positive results in my skin, hair, and nails.
BIOTIN
Biotin is a B vitamin, B7, essential for metabolizing carbohydrates, fats, amino acids, and protein. It is recommended for healthy, strong hair and nails. Natural sources of biotin are eggs, fish, meat, seeds, and some vegetables, like sweet potatoes and avocados. Biotin is water soluble, so we don’t store it in our bodies. We need 30-35 mg a day to avoid a deficiency. That amount is easily met in our daily diet.
A deficiency in Biotin can cause thinning or loss of hair. It can also cause thin, brittle nails and low muscle tone. Causes of a deficiency are long-term antibiotic use, certain medications, dietary nutrient loss, Crohn’s Disease, and alcoholism.
Marketed as a beauty supplement, Biotin is said to boost hair and nail growth. It is also said to improve the appearance of the skin. According to Harvard T.H. Chan, School of Public Health,
“To date, there is a lack of published studies to suggest that biotin supplements are beneficial for the growth of normal, healthy hair and nails.” (Harvard edu.)
A deficiency in Biotin is unlikely unless there are specific health issues. Most of us get our daily recommended 30-35 mg of vitamin B7 in our diets. And even though there is no evidence of its efficacy biotin supplements continue to be popular. I do not take biotin. I see no need to add a supplement to my daily nutritional intake that my diet already provides. There is no research showing its benefits exist, past the hype.
HYALURONIC ACID
Hyaluronic acid is a humectant, a natural substance that retains water and is found in the fluid in our eyes and joints. This compound lubricates and provides cushion for our joints and tissues. Medically it’s used to treat burns, bed sores, wounds, skin ulcers, and injected for severe knee pain from osteoarthritis. There is some evidence that it helps with soft tissue growth.
As is the case with many key substances, hyaluronic acid production slows as we age. Choosing natural whole foods to increase our HA is preferable over supplements. Several whole nutrient-rich foods are high in HA, bone broth, oranges, tofu, root vegetables, almonds, kale, and soy.
Hyaluronic acid is being promoted as a beauty supplement. It is said to promote collagen production, touting all kinds of skin benefits. These include increasing skin moisture, preventing tightness, and boosting elasticity. It can be found in creams, serums, lotions, and ointments for topical use. HA comes in varied molecular sizes, so large ones can’t penetrate the skin. Many topical sources therefore sit on top of the skin and only surface moisturize. (Harvard Public Health.)
HA also comes as an oral supplement. According to the National Institutes of Health, several studies show results that “oral administration of HA significantly increased skin hydration and improved skin dryness.” https://www.ncbi.nlm.nih.gov/ . When sourcing an HA supplement look for ingredients hydrolyzed hyaluronic acid, sodium acetylated hyaluronate, and sodium hyaluronate. For best absorption look for low or very low-sized molecule structures. The recommended dose is 120 mg taken daily. Like most supplements, taking consistently, over an extended period sees the best results.
I have tried HA topically and orally. I had no results from topical application. As a matter of fact, I experienced facial dryness and irritation. I started taking oral HA, and after several months have seen an improvement in my skin. I also noticed a decrease in arthritis pain and joint stiffness.
There appears to be validity in collagen and hyaluronic acid as beauty supplements. Biotin, not so much. Since both collagen and HA have large molecular structures, topical application may not offer the desired results. Looking for natural, whole food sources for both HA and collagen is preferable to adding supplements. However, due to age-related absorption and production issues, adding one offers a solution. Doing the research and sourcing are the most important considerations when choosing one.
The most important takeaway is, that our outside appearance shouldn’t be our focus. This time of our lives is about, self-reflection, inner change, and practicing holistic aging. If your lifestyle choices include a wholesome, nutritious diet, exercise, socialization, love, and mental well-being, your outward appearance will show your beauty within.