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Although skin is the body's outermost layer, the old proverb, "beauty comes from within," still applies when it comes to skincare. Sonal Chavda-Sitaram, 43, a pharmacist with a Ph.D. in topical products including serums and masks from King's College London, focuses her skincare routine on healthy habits, like getting enough sleep and nutrients. To her, supplements are just that — extra support for her skin alongside select products. Chavda-Sitaram, who is based in the UK, washes her face with a fragrance-free cleanser morning and night, moisturizes with a ceramide-rich lotion, applies a brightening vitamin C serum, and retinol for fine lines. "For me, it's ensuring that we start thinking much more holistically about our skin," Chavda-Sitaram, the founder of Complete by Dr. SCS, a skincare range that combines topical products with supplements, told Business Insider. "We've really disregarded the largest organ within our body and the most complex, I think, and are only treating surface level." She shared the three supplements she takes daily to delay the visible signs of aging and keep her skin looking radiant. Collagen Chavda-Sitaram takes gel collagen each morning by adding it to water, a smoothie, or, if she's short on time, sipping straight from the sachet. Collagen, the primary building block of skin, muscle, and connective tissue, is responsible for the skin's structure, elasticity, and firmness. As we age, the body produces less, and existing collagen breaks down at a faster rate. As collagen diminishes, our skin loses its firmness and can begin to sag, and jowls, wrinkles, and fine lines can start to appear. Research supporting the effectiveness of collagen supplements for maintaining youthful skin is mixed, and many of the available studies have been funded by supplement companies. In a 2023 meta-analysis, which examined data from 26 studies involving a total of 1,721 participants, skin tests suggested that taking collagen supplements improved skin elasticity and hydration, unlike the placebo group. The authors said that more clinical trials are needed to confirm the results. Chavda-Sitaram takes a collagen supplement that contains both collagen type I, which she said is great for firmness and plumping, and collagen type II, which supports joint and bone density. Creatine Once the preserve of bodybuilders, creatine has become popular among those prioritizing muscle mass and brain health. A building block of the molecule ATP, which gives our cells energy, creatine is one of the most well-researched supplements on the market and is generally considered safe and effective. It works by supplying muscles with an extra boost of energy, allowing you to push a little harder in the gym and, in turn, build more muscle. Related stories Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know There could also be some aesthetic benefits to taking creatine. When a person loses muscle mass, it affects their strength and mobility, but can also result in changes to their appearance, such as drooping in the face. "When we talk about muscle loss, it's not just your biceps and your glutes and your triceps. Muscular loss around your facial muscles is key as well," Chavda-Sitaram said. She takes creatine powder every morning to help prevent cognitive decline and sarcopenia, or age-related muscle loss. "It's something I'll just mix in with a drink when I take my collagen. If I forget to take it in the morning, I can take it at lunch. There's no particular time of the day that I would recommend," she said. Probiotics In recent years, scientists have uncovered a link between the gut microbiome, the trillions of microbes living in the colon lining, and the skin. Several skin conditions, including acne, psoriasis, and eczema, are linked to the gut makeup of the gut microbiome. Scientists refer to this relationship as the gut-skin axis. Chavda-Sitaram, who experienced mild hormonal acne in her 20s, started taking probiotics, the "good" gut microbes, in capsule form as part of her skincare routine around two decades ago and felt they made a big difference. Crucially, she also prioritized eating a balanced diet. Applying skincare ingredients like salicylic acid, a chemical exfoliator, was critical for clearing out her clogged pores, she said, but she believes tending to her gut health "was most effective" for preventing her acne from returning.
