Supplements With Strong Evidence to Reverse Wrinkles — Transcript

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1. 0:00there are three supplements with strong
2. 0:01human evidence that they do help to
3. 0:03treat skin wrinkles the trouble is if
4. 0:05you search for them on Google you're met
5. 0:07with an avalanche of different options
6. 0:08and unfortunately most of them are
7. 0:10complete garbage there are a lot of
8. 0:12misleading claims based on single cell
9. 0:15research so we don't necessarily care
10. 0:17what happens to a single skin cell in a
11. 0:19lab what we care about are human
12. 0:21randomized control trials so what do I
13. 0:23mean by this well if we're testing a
14. 0:25supplement to see if it does reverse
15. 0:26skin wrinkles what we want to do is give
16. 0:28one group the supplement we're testing
17. 0:30and another group the placebo then we'll
18. 0:32follow them up over a period of time to
19. 0:34see what that supplement actually does
20. 0:36to wrinkles does it further improve skin
21. 0:38wrinkles over and above a placebo a
22. 0:41fantastic example of this is esenin
23. 0:43which is an incredibly popular
24. 0:45supplement in the longevity space it's
25. 0:47used as a so-called anti-inflammatory
26. 0:49and antioxidant supplement in the lab it
27. 0:52does seem to improve skin cell
28. 0:54inflammation levels but when it was
29. 0:56tested in a randomized control trial and
30. 0:58compared to a placebo there was no
31. 1:00difference in inflammation levels skin
32. 1:02elasticity or skin wrinkles so let's
33. 1:04move on to the three supplements that do
34. 1:06have good evidence from Human randomized
35. 1:08control trials the first one is collagen
36. 1:11peptides now this supplement is shrouded
37. 1:13in controversy and confusion so let's
38. 1:15clear things up collagen peptide
39. 1:17supplements have taken the long ropes of
40. 1:19collagen and chopped them up into
41. 1:21shorter chains of amino acids and amino
42. 1:23acids make up protein so critics of
43. 1:26collagen peptides will say that so long
44. 1:27as your body is getting enough protein
45. 1:29from the diet since we break protein
46. 1:31down into amino acids there's probably
47. 1:33going to be no benefit from collagen
48. 1:35peptide supplements here's the thing
49. 1:37though our digestive system has got
50. 1:39specific peptide Transporters so we can
51. 1:41directly absorb these collagen peptides
52. 1:43into our bloodstream where they're
53. 1:45transported to the skin and we can see
54. 1:47this from mechanistic studies where the
55. 1:49peptides are labeled so we know exactly
56. 1:51how these peptides are being absorbed
57. 1:54what we see is that the peptides are
58. 1:55absorbed into the blood and transported
59. 1:58to the skin but we can't just rely on
60. 2:00mechanisms what we need is evidence from
61. 2:02Human randomized control trials in 2014
62. 2:06a double blind Placebo control trial
63. 2:08showed that collagen peptides did
64. 2:10improve skin elasticity compared to
65. 2:12Placebo but how much is this Improvement
66. 2:14is it a 1% Improvement a 10% Improvement
67. 2:17and how is the skin measured well the
68. 2:20skin elasticity is measured by autometer
69. 2:23which is an incredibly precise
70. 2:24measurement and in the 2014 trial there
71. 2:27was a 7% Improvement in skin El
72. 2:29elasticity in 2015 another trial was
73. 2:32done and again we see significant
74. 2:34improvements in skin hydration and
75. 2:36elasticity this particular study also
76. 2:38took skin biopsies and looked at those
77. 2:40biopsies under the microscope the
78. 2:42scientists could see that the group that
79. 2:44took collagen peptides had significant
80. 2:46improvements in their skin collagen
81. 2:48compared to a placebo the Improvement
82. 2:51was around 12% now while randomized
83. 2:54control trials are great ideally what we
84. 2:56want to do is combine all of the
85. 2:57relevant studies to see exactly what
86. 3:00they show and this is called a
87. 3:01metaanalysis so in 2020 10 randomized
88. 3:05control trials were combined and all of
89. 3:07those studies reported beneficial
90. 3:09effects on skin moisture elasticity and
91. 3:11wrinkle number the good news continues
92. 3:13in 2021 where a further study again
93. 3:16showed improvements with collagen
94. 3:18peptide supplements and once again in
95. 3:202022 there was an improvement in skin
96. 3:22wrinkles by about 8% with the collagen
97. 3:25peptide group compared to Placebo
98. 3:27finally in 2023 another meta analysis
99. 3:30was done that combined all of the latest
100. 3:32clinical trials together once again we
101. 3:34see significant improvements in skin
102. 3:36hydration and elasticity with collagen
103. 3:38peptide supplements compared to a
104. 3:40placebo now let's tackle the controversy
105. 3:43head on what we've compared so far is
106. 3:45what happens if you take collagen
107. 3:46peptides compared to a placebo but again
108. 3:49the critics will say if you have enough
109. 3:51protein in your diet then there won't be
110. 3:53any benefits so in 2020 a randomized
111. 3:56control trial was done in burn patients
112. 3:58and it compared collagen peptides to
113. 4:00protein overall the scientists found
114. 4:03that the burn wounds they healed
115. 4:05significantly faster with collagen
116. 4:07peptides compared to protein overall we
117. 4:10have evidence that collagen peptide
118. 4:11supplements offer benefits to our skin
119. 4:14Beyond protein intake we can directly
120. 4:16absorb the short chains of collagen
121. 4:18peptides into our blood and they're
122. 4:20transported to our skin so personally I
123. 4:22take 10 to 15 G of collagen peptides
124. 4:25every day the second out of three
125. 4:28supplements with good evidence of
126. 4:30benefits for our skin is vitamin B3
127. 4:32quoting directly from the clinical
128. 4:34guidelines vitamin B3 skin creams
129. 4:36improve fine lines and wrinkles I bring
130. 4:39this up because it's likely not just
131. 4:41skin creams that improve signs of skin
132. 4:43aging it's also supplements as well this
133. 4:46is evidenced by a 2015 randomized
134. 4:48control trial involving 386 participants
135. 4:52after 12 months the group who took
136. 4:54vitamin B3 had a 23% lower rate of new
137. 4:57skin cancers compared to the placebo
138. 5:00group as always though when looking at
139. 5:02research like this we need to have a
140. 5:04look at the other side further analysis
141. 5:06has been done of that 2015 study and it
142. 5:08did cast doubt on the results
143. 5:10particularly when in 2023 another
144. 5:13randomized control trial was done and
145. 5:15there were no improvements in skin
146. 5:17cancer rates for me personally I like
147. 5:19the idea of supporting my NAD Levels by
148. 5:22supplementing with vitamin B3 so I've
149. 5:24elected to supplement with 50 mg of
150. 5:27vitamin B3 as part of microv vitamin but
151. 5:30as always just because I take a
152. 5:32supplement does not in any way mean that
153. 5:34you should as well the third supplement
154. 5:36to improve skin wrinkles that does have
155. 5:38stronger evidence compared to vitamin B3
156. 5:41is hyaluronic acid and at the end of the
157. 5:43video I'll share with you the skin
158. 5:45creams that also have good human
159. 5:46evidence that they improve skin wrinkles
160. 5:49hyaluronic acid is the backbone of our
161. 5:51connective tissue it helps to hold
162. 5:53everything together the trouble is as we
163. 5:55age it gets broken down for example a
164. 5:5875-year-old person only has about 1 qu
165. 6:00of the amount of hyaluronic acid in
166. 6:02their skin compared to a 19-year-old
167. 6:04person but luckily for us there's
168. 6:06evidence that we can rebuild our
169. 6:08hyaluronic acid in our skin experiments
170. 6:11have been done that labeled the
171. 6:12hyaluronic acid supplements to see
172. 6:14exactly how they are absorbed and yes
173. 6:17from those experiments we can absorb
174. 6:19hyaluronic acid and it's transported to
175. 6:21our skin but hyaluronic acid is a long
176. 6:24molecule and from the research that we
177. 6:26have at the moment that long molecule is
178. 6:28broken down by our gut bacteria into
179. 6:30shorter pieces and then it's absorbed so
180. 6:33what do the human randomized control
181. 6:35trial show well in 2017 a randomized
182. 6:38controlled trial was done with three
183. 6:40separate groups one group took short
184. 6:42chains of hyaluronic acid another group
185. 6:44took very long chains of hyaluronic acid
186. 6:46and another group took a placebo what
187. 6:49the scientists found is that both groups
188. 6:51of hyaluronic acid had significant
189. 6:53improvements in skin wrinkles compared
190. 6:55to a placebo but there didn't seem to be
191. 6:57a difference between the long ropes of
192. 6:58hyaluronic Aid and the short ropes of
193. 7:00hyaluronic acid as in both groups
194. 7:03offered the same benefit there are a
195. 7:05couple of conclusions that we can draw
196. 7:07one is that hyaluronic acid supplements
197. 7:09do improve skin wrinkles but there
198. 7:10doesn't appear to be much difference
199. 7:12between long ropes of hyaluronic acid
200. 7:14and short ropes of hyaluronic acid more
201. 7:16randomized control trials were done in
202. 7:192021 both showing significant
203. 7:21improvements and one study showed that
204. 7:23wrinkles appeared to decrease by a
205. 7:25whopping 18% importantly that study had
206. 7:28no conflicts of of interest to declare
207. 7:30it wasn't sponsored by a supplement
208. 7:32company the one concern about hyaluronic
209. 7:35acid supplements that you'll often see
210. 7:36on social media is a concern that
211. 7:38hyaluronic acid supplements May
212. 7:40accelerate cancer this comes from single
213. 7:42cell research showing that if you give
214. 7:44those single cells more hyaluronic acid
215. 7:47it can encourage cancer growth but in
216. 7:50separate studies of mice that already
217. 7:51had cancer when hyaluronic acid was
218. 7:54given there was no difference in cancer
219. 7:56growth personally I take 200 Mig of
220. 7:59yonic acid in the low molecular weight
221. 8:01form so remember our gut bacteria break
222. 8:04down hyaluronic acid into the low
223. 8:06molecular weight form so I take that
224. 8:08form to help absorption and I take it as
225. 8:11part of
226. 8:16micrites it's also skin creams there's
227. 8:19great evidence for particular types of
228. 8:21sunscreens retinoid creams moisturizes
229. 8:24with ceramides and nicotinamide as well
230. 8:26as certain exfoliants and in this video
231. 8:29here I go through all of those creams in
232. 8:31great detail and a massive thank you to
233. 8:33all of the patrons supporting the
234. 8:35channel