5 Supplements for Great Skin at 50 and Beyond

As we journey through life, maintaining healthy, youthful skin becomes more challenging— the creams we used in our 30’s are no longer having the same effect, and no moisturiser seems hydrating enough…
I am sure I am not the first one to tell you that skin longevity is closely linked to overall health and pace of ageing, so we definitely have to do some work on the inside before we can notice results in the mirror.

Why Skin Ageing is a Reflection of Overall Health
One of the hallmarks of ageing is a decline in mitochondrial function and energy production. As energy becomes more limited, the body prioritizes essential life functions over organs like the skin. This means:
✔️ Collagen production in the skin slows
✔️ Skin repair processes become less efficient
✔️ Treatments like skin tightening or rejuvenation procedures may not deliver optimal results
Simply put, if the skin lacks energy at a cellular level, it won’t have the resources to build collagen or repair itself effectively. This is where supplements that support mitochondrial function and overall skin metabolism may help.

5 Supplements for Healthy, Resilient Skin
These five supplements support energy production, cellular health, and skin structure—particularly if you wish to pair them with collagen peptide supplements, which need sufficient cellular energy to be effective.

Vitamin D ☀️
Vitamin D plays a crucial role in skin immunity and repair. It helps regulate inflammation, supports barrier function, and may even slow biological aging. Studies show that adequate vitamin D levels are linked to better skin hydration and reduced signs of aging.
Omega-3 Fatty Acids 🐟
Omega-3s are powerful anti-inflammatory compounds that help maintain skin elasticity, reduce dryness, and support cell membrane health. Research suggests omega-3 and vitamin D supplementation may even slow biological aging markers, making it a smart addition for overall longevity.
NR/NMN (Nicotinamide Riboside/Nicotinamide Mononucleotide) 🔋
These compounds help boost NAD+ levels, a molecule essential for mitochondrial energy production. NAD+ levels decline with age, contributing to cellular dysfunction, slower repair processes, and reduced skin resilience. Supporting NAD+ may help cells function more optimally, although research is ongoing.
Urolithin A 🍇
Urolithin A is a postbiotic compound that enhances mitophagy, the process by which old, damaged mitochondria are cleared out to make way for new, healthy ones. Improved mitochondrial function translates to better skin cell energy, repair, and overall resilience and improved recovery.
Coenzyme Q10 (CoQ10) ⚡
CoQ10 is a powerful antioxidant that helps cells produce energy efficiently that declines with age. It helps protect skin cells from oxidative damage and is essential in the support of collagen production, skin firmness, and hydration.

Safety and Potential Interactions: Why More Is Not Always Better
While each of these supplements has potential benefits, we don’t yet have robust clinical data on their combined effects with one exception. Just as certain medications can interact in unexpected ways, supplements may too.

A prime example from medical practice is the interaction between digoxin and potassium. Digoxin is a heart medication that strengthens heart contractions and is beneficial in specific conditions. Potassium is essential for normal cell function, including heart muscle activity. However, when taken together without supervision, they can lead to fatal heart arrhythmias. What is beneficial in the right context can be harmful if taken together without supervision.

Similarly, supplements like NR/NMN, Urolithin A, and CoQ10 support mitochondrial function, but we don’t fully understand the impact of combining them. Certain compounds could compete for absorption, alter metabolic pathways, or have unintended effects when taken in high doses. This is why it’s essential to approach supplementation with caution and proper medical guidance.

Supplements: A Tool, Not a Cure
It’s essential to have realistic expectations. Supplements are not a magic bullet for youth, but they can support healthy aging when used alongside a good diet, skincare routine, and lifestyle choices.

Take NAD decline as an example. One major reason NAD+ levels drop with age is increased CD38 enzyme activity, which consumes NAD+ faster. Simply supplementing with NR or NMN may help, but it won’t completely stop aging.

Think of it like how doctors once treated heart failure—using diuretics to relieve symptoms like breathlessness caused by fluid buildup in the lungs. While this improved quality of life, it didn’t fix the underlying problem of a weakened heart. Similarly, boosting NAD+ might improve cellular function but won’t stop the aging process entirely. We are still working on that one! 😉

So, Should You Start Taking These Supplements?
Ultimately, this is a personal decision, but my general recommendation is:

✔️ Start supplementing from age 50+, unless you have a medical reason to begin earlier
✔️ Prioritize supplements with strong clinical evidence and safety track record, like vitamin D and omega-3
✔️ Add others cautiously and consult with your physician
✔️ Monitor your health with regular biomarker tests to ensure correct dosing
✔️ Choose quality brands that have a rigorous approach to manufacturing and testing their products

The right supplements, combined with a holistic approach to skin health, can help support longevity and keep your skin looking and functioning at its best for years to come.
If you would like more information or a personalised recommendation, please contact us and we will help you put together the right plan for you.