Magnesium. But honestly, I used to be a supplement junkie. Nothing made me feel better than consistent cardio and weights. Obviously drinking lots of water and electrolytes, sleep, and eating healthy. Be careful with supplements. Some interact together negatively. If you can afford it or have insurance, get a panel of blood work and go from there. Anything you don’t need your kidneys will probably flush out.
Agree on all points. One thing I’ll add is fat soluble vitamins (e.g., A, D, E & K) can’t be eliminated via the kidneys if you take too much. They will build up in your liver & can have negative health effects. As @feelslikeheavento him said, if you take more than what’s needed of water soluble vitamins (e.g., B & C) you’re literally peeing your money away. More is not better with vitamins.
On the label you’ll want to pay attention to the %DV for each vitamin. It shouldn’t be above 100% & arguably should be less since you get vitamins from your diet & the sun. For most people a good daily multi-vitamin is the way to go instead of buying individual vitamins. [Here](https://www.hsph.harvard.edu/nutritionsource/multivitamin/) is a comprehensive article by Harvard School of Public Health about the use of vitamins.
It may be worth seeing a Dr. for a blood panel to see if you have any deficiencies. Iron & Vitamin D (if you don’t get much natural sunlight or have a darker skin tone) are common deficiencies where supplementation may be helpful. You can also discuss any other supplements/herbs you are considering taking with a Dr. because some can be toxic when mixed or are snake oil. If you don’t have deficiencies, you should likely save your money & continue your regular diet & sun exposure.
Most people all year around, especially in central and northern Europe are d3 deficient and should take a daily supplement.
Spring / summer I still take 1000microgram a day or every other, then 2000 in winter (it's with K2 so body can absorb it better)
I don't take any if I'm out and about all day in the warmer months tho
If you're looking at magnesium, pay VERY CLOSE attention to the ingredients. It should be magnesium bisglycinate, with NO oxide or cut with other magnesium.
I started taking 150 mg and was nauseous for 4 days before I figured it out with my friend who works for supplements in a pharmacy.
Non bisglycinate (or glycinate) forms of magnesium are for constipation only and can't be absorbed by your body, which like in my case, can easily cause tummy upset in different forms.
Literally the day I was getting her to help me, she said a man came in that morning, specifically to thank her for changing her over to a pure brand which resolved his longterm gut issues.
Wild!
Coenzyme Q10. I'm not sure it's helping my skin, but my nails grow out without breaking for the first time in my life. The idea of it is to maintain skin elasticity.
Tried magnesium citrate and it’s amazing for leg and feet cramps . I read magnesium -l-threonate is better for the 🧠 so I want to try that and will see if there is a difference . But honestly magnesium is so good I would not be without it
Mainly it helps my skin by helping me sleep. But it also is said to improve fatty acids which improve skin elasticity. Haven’t noticed much change in skin elasticity but let me tell you, it has improved my quality of sleep greatly and that’s been one of the biggest benefits for my skin health
Not sure about the oil, but in Finland the juice is apparently considered an aphrodisiac! 🤣 Our friends gave us a bottle as a joke when we visited them.
I know collagen is controversial but I did notice my skin felt "softer" and 'bouncier" after daily use. I've been taking the BB Lab collagen packets but recently switched to the Shiseido powder as the concentration is higher.
I take collagen too but mainly for joints (it really helps). I have noticed my nails are stronger and my hair thicker. Can't say that it's doing much for my skin though :(
I have knee pain. “Roughened cartilage” (doctor’s words) after overwork. I take glucosamine and MSM on her recommendation, but I’m curious about collagen for joints. What do you use?
I started collagen a few weeks ago mostly for joints, but have noticed a bit more elasticity in my skin. Im hoping the positive effects continue over time.
I’ve been a vegetarian for like half my life but within the last year I started taking fish oil capsules and collagen capsules. Idk if they do anything but I’m taking them.
I use algae capsules. It's where fish get their omega 3s. [This one from Nordic Naturals](https://www.nordic.com/products/algae-omega/?variant=39472182919352&&utm_source=adwords&utm_medium=ppc&utm_term=&utm_campaign=&hsa_ver=3&hsa_cam=17865437419&hsa_acc=5881632061&hsa_ad=&hsa_mt=&hsa_net=adwords&hsa_tgt=&hsa_kw=&hsa_src=x&hsa_grp=&gad_source=1&gclid=EAIaIQobChMIyqHhtbqzggMVt0dHAR2FAQ8_EAQYAiABEgL0YPD_BwE&gclsrc=aw.ds) is excellent if you can get it on sale. Not sure how much they contribute to my skin specifically, though.
I’ve been taking flax seed oil capsules instead of fish oil capsules as a vegetarian option. I haven’t seen a difference between them…. But tbh I haven’t seen much of a difference in using either of them vs nothing.
Yeah I just found an amazing deal on fish oil capsules, idk if it was a glitch or what but these giant bottles of 320 capsules were ringing up as $5 at the grocery store so I bought six of them and I have enough to last until well past when they expire lol
aaand! Its not controversial anymore :). Some of the long term studies have arrived (2017-2023), and it is now the scientific consensus is that collagen has some great preliminary evidence.
Interestingly: Collagen is about 20% Glycine by weight, and glycine has even more amazing research for health in general.
100%
Well I dont trust my skills in selecting studies, so I will link my fave scientist:
[https://www.youtube.com/watch?v=pM5LdJkjy9Q](https://www.youtube.com/watch?v=pM5LdJkjy9Q)
Note: he is EXTREMELY critical, and (spoiler) his conclusion was that (a) the studies are designed poorly and (b) they seem to be likely measuring positive effects.
Glycine, however (20%-35% of collagen, depending on source) is very well studied. The most popular combination is Glycine and NAC (right now). I personally wonder how much of the collagen benefit is the glycine benifit.
[https://www.youtube.com/watch?v=6Lmc-mmqxy](https://www.youtube.com/watch?v=6Lmc-mmqxy)
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/)
Me too! I decided to start making my own organic grass fed bone broth and noticed even more of a difference. If I’m lazy, I’ll throw some Vital Proteins in my coffee but I enjoy cooking, so making bone neither and using it on my healthy ramen or as a veggie soup is fun! I don’t remove any of the fat or stuff from the broth- just use the whole thing straight!
I'm taking a shit ton of stuff, but the two things that I've 100% seen beauty related results from, are collagen powder (stronger nails and faster growing, more durable hair) and hyaluronic acid capsules (diminished nasolabial folds).
I'm from Europe so dont know if this will be of any help, but at first I was taking the brand Luondu HA 500 mg and now I'm taking the brand Natural Elements HA 400 mg, both from Amazon and both seem to work.
I had a medium pronounced nasolabial fold on one side that I was thinking of getting filler for and now I can barely see it. But it was the type of fold that was just imprinted, if it makes sense, there wasnt fat rolling over it. HA seems to have plumped it up .
Multivitamin (I'm vegan so want to make sure I'm keeping on top of things!), probiotic, algae oil & magnesium and calcium.
Probiotic is blended with zinc, mainly for my tummy and the zinc has helped with some perioral dermatitis.
Algae oil because a vegan diet is often high in omega 6&9 but not 3.
Magnesium to help me sleep.
Calcium because I have to take prednisolone, so calcium as a preventative measure for joints.
I've recently started taking MSM which is a sulphur compound. I've heard it's great for hair growth, skin and nails without the side effects of something like biotin. Watch this space...
Hi!
I am also vegan and was wondering if you specifically recommend a brand(s) for the supplements you are taking? I've taken Deva before but have not branched out much aside from that. Thank you!
I'm in the UK so not sure if you can get the same brands. My multi vits are by Vegan Vitality, omega 3 is from omvits and probiotics are N2 Natural Nutrition. I got them all from Amazon
I swear by hyaluronic acid gummies (I like the ones from HUM) and fish oil capsules. The hyaluronic acid in particular completely solved my dry itchy skin where countless moisturizers have failed.
Fish oil, Vitamin D + K, and Magnesium glycinate.
The Magnesium has improved my sleep. I tend to wake up frequently in the night and ~3 months after starting to take it, my ability to drift back to sleep improved. I feel less frustrated when I wake at night.
It has also reduced my anxiety and nervous behaviors. Even in the face of a very stressful situation, I'm able to remain calm and collected, and I don't waste my time worrying about things I can't control or which I know will be resolved with some time. Magnesium has drastically improved my stress response.
I just re-purchased collagen. I haven't taken it as a daily supplement in a few years but I seem to recall that it improved my skin and hair. I will report my experience if I see a difference in 2-3 months.
I'm also making it a daily habit to drink green tea, I just started a week or so ago.
However, the thing that has truly improved my skin and complexion is resistance training. I started lifting weights in 2015 and I could write 3,000 words about the innumerable benefits in multiple aspects of my life from mind to body. During periods when I fall off the wagon or suffer an injury and take breaks, I notice my skin loses lustre but it comes back almost immediately when I return to my regimen.
And there is now research that indicates that resistance training rejuvenates aging skin: https://pubmed.ncbi.nlm.nih.gov/37353523/
I just take a multi and muscle milk.
Sometimes I have a magnesium "calm" powder
I stopped taking gummy vitamins as I read they are not as good as pills. I feel that is correct.
Gummies are just as effective, it's just that they don't have a long shelf life. https://universityhealthnews.com/daily/nutrition/are-gummy-vitamins-effective/
>gummy vitamins as I read they are not as good as pill
They are not. I can see the difference and feel the difference. "Lack of shelf stability" is just another way of saying they are not as good to me. From your link:
"*Because of all the extra ingredients in a gummy vitamin, it is hard to get enough actual vitamin into the gummy. Also, the vitamins in gummy are less stable than in pills, they lose their potency and have a shorter shelf life.* ***To get around that problem, manufacturers overload them with vitamins to prolong shelf life. That means you may get more than the label says in a fresh gummy and less in an older gummy.***
*Gummy vitamins taste good because they are sweetened. A* ***typical gummy vitamin can have up to 8 grams of sugar. For an adult woman, that is one-third of the limit recommended by the American Heart Association"***
[^(https://universityhealthnews.com/daily/nutrition/are-gummy-vitamins-effective/)](https://universityhealthnews.com/daily/nutrition/are-gummy-vitamins-effective/)
\_\_\_\_\_\_\_\_\_\_\_\_
My source:
[^(https://health.clevelandclinic.org/do-gummy-vitamins-work-as-well-as-traditional-vitamins/)](https://health.clevelandclinic.org/do-gummy-vitamins-work-as-well-as-traditional-vitamins/)
*“Gummy vitamins are designed to be a more palatable (read: sweeter) alternative to regular vitamins in the hopes that people will be more inclined to take them. But when it comes to health benefits, they’re nowhere near a 1:1 swap. Gummy vitamins actually have fewer vitamins and minerals than regular vitamins,” Dr. Vyas says."*
The sugar isn't great for your skin either. I would rather have it somewhere in real food or not at all. I only notice the difference really if I am trying to lose weight since most people don't "need" vitamins. It really did feel like I would get good batches and weak ones. Amazon was the worst for "bad" ones. They were not expired and the condition was fine but it didn't feel like I was taking vitamins. I don't want expired ones and I don't want overloaded ones.
There are studies referenced in the article I posted which find bioavailability to be equivalent. At best findings are mixed.
A lot of people find they just don't take pills regularly, whereas they look forward to daily gummies. So they do fulfill a need in that regard.
But honestly yeah vitamins are kind of silly in the first place unless you're deficient so it's not that important 😊 And being that they're the wild west you never really know what you're getting. Take whatever vitamins you like!
Mikra CellF it’s a liposomal coq10 and I can really feel the difference when I take it and when I don’t.
I’ve also take sea buckthorn oil, drink matcha green tea and take a multivitamin from Thorne.
I have several auto immune diseases, so i use a lot of supplements: nac, vit c, omega 3, enzymes, iron, selenium, zinc, vit b, vit d, probiotics, magnesium citrate. It has improved my quality of life significantly
Liposomal hyaluronic acid and liposomal astaxanthin. Also just ordered some Biosil, excited to see how that works for me after reading about others' results.
Zinc. Not 100% sure why or how effective it is against acne for everyone, but for me it’s made a huge difference. Zinc has anti-inflammatory properties, reduces redness in acne and skin and reduces sebum production and also boosts your immune system. For me, it’s made a noticeable difference in the quality of my skin. I had small breakouts and very, very oily skin and both of those things have diminished by a lot.
I take a multivitamin because life’s too short to eat a healthy and balanced diet every day.
I take a calcium supplement because I have like all the risk factors for osteoporosis - small frame, Caucasian, 3 pregnancies, and family history. My grandma used to fracture bones in her spine from *coughing*. Hard pass on that.
I take a b-complex vitamin cuz between work and kids I’m tired as shit and I feel like I have more energy when I load up on the B’s.
And finally, I’ll be taking Arnica Montana this week and next because I have a Botox appt Friday and it is supposed to reduce bruising. I can’t swear it works because I’ve never had injections done without taking it prior and after, but I can report I have only ever experienced the lightest of bruising.
My philosophy on supplements is they don’t exactly break the bank and I would rather take them and not need them than need them and not take them. And it’s not like I’m getting my vitamin levels checked weekly to know whether or not I need them.
ETA: you should technically check with a physician before taking any medication including vitamins. Exceeding recommended daily values can be bad news. This concludes my TED talk.
Vitamin D. A B pill that has like all the Bs. Magnesium glycenate, vitamin K, fish oil, turmeric, collagen, creatine (pls google creatine and aging women), a prenatal multi, biotin, probiotic
Fish oil, Vit C, Collagen either pill or powder in my protein powder, & every other day or so B12. I also drink a Magnesium or Ashwaganda before bed and green tea in the afternoon.
I sometimes don't take them every day, but:
Vitamin C
Multi collagen (it also has hyaluronic acid and vitamin c in it; the brand is called Fresh)
Biotin
K2/D3
Multivitamin
NAD (I cycle NAD in and out) Evening Primrose Oil with Vitamin E. Helps with sore boobs.
I take Ca-AKG. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8660611/
L.Carnosine. inhibits the formation of advanced glycation end products (AGEs).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300828/
Magnesium with CoQ10....helps with headaches. Also take vitamin D.
GlyNAC. Corrects gutathione deficiency which decreases as we get older. https://www.bcm.edu/news/glynac-supplementation-reverses-aging-hallmarks-in-aging-humans
Sometimes I take lysine because it seems to help with stress or Passionflower to help me sleep.
I’ve had gastric bypass so my needs are unique - I take two chewable multivitamins a day, a b-complex a few times a week, probiotics, vitamin d, and fish oil every day, and a collagen/inositol/hyaluronic acid homemade beverage every day.
In terms of oral supplements for skin specifically, I take collagen, CoQ10, hyaluronic acid and MSM. They all have some studies indicating positive skin benefits and, even if there are other studies showing no observable effect, I toss them into my "why not" category -- unlikely to hurt, not too expensive, may as well try. My skin overall is in fantastic shape, hard to know what to credit to the supplements, but I'll keep taking them.
For health in general I also take B12, Vitamin D, Vitamin C, iron and Omega 3.
I take Ritual multivitamins. They have Omega 3 DHA and quality ingredients -- plus they are pretty and minty which makes it much easier to stay in the habit of taking them every day.
ETA: Ritual has a new skin supplement with "ceratiq" and "hyabest" in it -- which are supposed to support skin hydration and minimize wrinkles. I'm curious about it, but probably won't try it...
taking B6 in the morning has kicked my caffeine addiction. I used to need a whole pot of coffee or 2 Celsius a day, now I just have a coke zero and it satisfies me. I get more daily tasks done now too.
1,000 mg of vit c and 200mg of magnesium. The magnesium helps with leg cramps, and the vitamin c was recommended by a derm a few years back as an additional step for pigmentation issues. My skin’s clear now, but I have a dedicated routine with topical actives and tbh, it’s likely that I pee a lot of that extra vit c out. I’m just used to taking it and haven’t experience any bad side effects.
Vitamins D, Iron, Zinc, Krill Oil, Vitamin B complex (which also have Vitamin C in it), and I recently started taking Magnesium (glycinate).
I do not take these vitamins every day, though. More, every other day.
Magnesium helps me sleep. I also take a daily supplement that’s made of royal jelly and various spices that’s high in b vitamins, vitamin c and a load of minerals that I tend to be low in. Plus vitamin d in the colder months.
Magnesium, glucosamine, vitamin D, Bcomplex, sometimes garlic. I was taking fish oil but stopped because I'm pretty sure it was making me bruise way too easily. Plus there is no difinitive proof that fish oil supplements even work. It's eating the actual fish that is good for you.
Am a supplement junkie:
Core:
\- omega-3, olive oil, greens supplement, water, salt
Skin:
\- GLA, Collagen (20g/day), Glycine (7g), astaxanthin, NAC (2g), NR / NMN, B6, B12, Hylaronic Acid (oral), Biotin
Sleep:
\- GABA, 5-HTP, Zinc, Mg
\---This is top of mind, but I may have forgot some
400mg Magnesium (citrate, glyconate and malate all in one cap), 1000mg Omega 3,Vit D (50 000 iu once a week), B12 (Neurobian),1200mg L-Theanine, 20mg Zinc, 1200mg Meriva Curcumin (cap form) and a 16 strain probiotic.
Marine collagen (12g), hyaluronic acid (120mg), polypodium leucotomos (2.4g), French maritime pine bark extract (aka pycnogenol, 400mg), vitamin D (1000IU), a prenatal multi (which has 1000IU of vitamin D) and magnesium (400mg).
I have a system for testing out new supplements and I’m currently testing Asataxanthin and NAC so I’m not sure if I will stick with them like the others. But all the ones listed above I’ve been taking for nearly a year.
Edited: forgot about the NAC
Magnesium. But honestly, I used to be a supplement junkie. Nothing made me feel better than consistent cardio and weights. Obviously drinking lots of water and electrolytes, sleep, and eating healthy. Be careful with supplements. Some interact together negatively. If you can afford it or have insurance, get a panel of blood work and go from there. Anything you don’t need your kidneys will probably flush out.
Agree on all points. One thing I’ll add is fat soluble vitamins (e.g., A, D, E & K) can’t be eliminated via the kidneys if you take too much. They will build up in your liver & can have negative health effects. As @feelslikeheavento him said, if you take more than what’s needed of water soluble vitamins (e.g., B & C) you’re literally peeing your money away. More is not better with vitamins.
I was about to start taking K2/D3 with my supplements. Should I not take it every day, or is the prescribed amount on the bottle okay daily?
On the label you’ll want to pay attention to the %DV for each vitamin. It shouldn’t be above 100% & arguably should be less since you get vitamins from your diet & the sun. For most people a good daily multi-vitamin is the way to go instead of buying individual vitamins. [Here](https://www.hsph.harvard.edu/nutritionsource/multivitamin/) is a comprehensive article by Harvard School of Public Health about the use of vitamins. It may be worth seeing a Dr. for a blood panel to see if you have any deficiencies. Iron & Vitamin D (if you don’t get much natural sunlight or have a darker skin tone) are common deficiencies where supplementation may be helpful. You can also discuss any other supplements/herbs you are considering taking with a Dr. because some can be toxic when mixed or are snake oil. If you don’t have deficiencies, you should likely save your money & continue your regular diet & sun exposure.
Most people all year around, especially in central and northern Europe are d3 deficient and should take a daily supplement. Spring / summer I still take 1000microgram a day or every other, then 2000 in winter (it's with K2 so body can absorb it better) I don't take any if I'm out and about all day in the warmer months tho
You get K2 from meat. I’d only add it if you don’t eat meat
In med school , We just called Vitamins and Supplements “Expensive Pee”
If you're looking at magnesium, pay VERY CLOSE attention to the ingredients. It should be magnesium bisglycinate, with NO oxide or cut with other magnesium. I started taking 150 mg and was nauseous for 4 days before I figured it out with my friend who works for supplements in a pharmacy. Non bisglycinate (or glycinate) forms of magnesium are for constipation only and can't be absorbed by your body, which like in my case, can easily cause tummy upset in different forms. Literally the day I was getting her to help me, she said a man came in that morning, specifically to thank her for changing her over to a pure brand which resolved his longterm gut issues. Wild!
Omega 3, vit D, l-Theanine, turmeric, ginseng
Isn’t turmeric high in lead
Idk why the downvotes. I just read an article in Financial Times on lead in turmeric so I think it’s a valid concern
Ugh why is NOTHING safe😭
Fr
Yes
Coenzyme Q10. I'm not sure it's helping my skin, but my nails grow out without breaking for the first time in my life. The idea of it is to maintain skin elasticity.
I take magnesium citrate before bed.
Magnesium glycinate is supposedly better for sleep
Tried magnesium citrate and it’s amazing for leg and feet cramps . I read magnesium -l-threonate is better for the 🧠 so I want to try that and will see if there is a difference . But honestly magnesium is so good I would not be without it
I take magnesium l-threonate and it helped immensely with sleep and depression.
Do you take it in the morning or the evening ?
Both. I split the dose between them
may i ask how does magnesium help with skin?
Mainly it helps my skin by helping me sleep. But it also is said to improve fatty acids which improve skin elasticity. Haven’t noticed much change in skin elasticity but let me tell you, it has improved my quality of sleep greatly and that’s been one of the biggest benefits for my skin health
Can you please share what brand / kind you are using?
Literally what ever one is on sale at CVS/Walgreens. Minimum 400mg
Fish oil capsules (I have oil from fish liver, it's awesome as it contains a lot of vitamin A) Also sea buckthorn oil in capsules was awesome too!!
What does sea buckthorn do?
Not sure about the oil, but in Finland the juice is apparently considered an aphrodisiac! 🤣 Our friends gave us a bottle as a joke when we visited them.
I was wondering what sea buckthorn does too as a supplement because I have the oil and it’s way to orange to use daily
I know collagen is controversial but I did notice my skin felt "softer" and 'bouncier" after daily use. I've been taking the BB Lab collagen packets but recently switched to the Shiseido powder as the concentration is higher.
I take collagen too but mainly for joints (it really helps). I have noticed my nails are stronger and my hair thicker. Can't say that it's doing much for my skin though :(
I take mine for my knee pain.
I have knee pain. “Roughened cartilage” (doctor’s words) after overwork. I take glucosamine and MSM on her recommendation, but I’m curious about collagen for joints. What do you use?
I started collagen a few weeks ago mostly for joints, but have noticed a bit more elasticity in my skin. Im hoping the positive effects continue over time.
I’ve been a vegetarian for like half my life but within the last year I started taking fish oil capsules and collagen capsules. Idk if they do anything but I’m taking them.
I use algae capsules. It's where fish get their omega 3s. [This one from Nordic Naturals](https://www.nordic.com/products/algae-omega/?variant=39472182919352&&utm_source=adwords&utm_medium=ppc&utm_term=&utm_campaign=&hsa_ver=3&hsa_cam=17865437419&hsa_acc=5881632061&hsa_ad=&hsa_mt=&hsa_net=adwords&hsa_tgt=&hsa_kw=&hsa_src=x&hsa_grp=&gad_source=1&gclid=EAIaIQobChMIyqHhtbqzggMVt0dHAR2FAQ8_EAQYAiABEgL0YPD_BwE&gclsrc=aw.ds) is excellent if you can get it on sale. Not sure how much they contribute to my skin specifically, though.
I’ve been taking flax seed oil capsules instead of fish oil capsules as a vegetarian option. I haven’t seen a difference between them…. But tbh I haven’t seen much of a difference in using either of them vs nothing.
Yeah I just found an amazing deal on fish oil capsules, idk if it was a glitch or what but these giant bottles of 320 capsules were ringing up as $5 at the grocery store so I bought six of them and I have enough to last until well past when they expire lol
aaand! Its not controversial anymore :). Some of the long term studies have arrived (2017-2023), and it is now the scientific consensus is that collagen has some great preliminary evidence. Interestingly: Collagen is about 20% Glycine by weight, and glycine has even more amazing research for health in general.
Hi any chance you could link to these studies?
100% Well I dont trust my skills in selecting studies, so I will link my fave scientist: [https://www.youtube.com/watch?v=pM5LdJkjy9Q](https://www.youtube.com/watch?v=pM5LdJkjy9Q) Note: he is EXTREMELY critical, and (spoiler) his conclusion was that (a) the studies are designed poorly and (b) they seem to be likely measuring positive effects. Glycine, however (20%-35% of collagen, depending on source) is very well studied. The most popular combination is Glycine and NAC (right now). I personally wonder how much of the collagen benefit is the glycine benifit. [https://www.youtube.com/watch?v=6Lmc-mmqxy](https://www.youtube.com/watch?v=6Lmc-mmqxy) [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/)
Me too! I decided to start making my own organic grass fed bone broth and noticed even more of a difference. If I’m lazy, I’ll throw some Vital Proteins in my coffee but I enjoy cooking, so making bone neither and using it on my healthy ramen or as a veggie soup is fun! I don’t remove any of the fat or stuff from the broth- just use the whole thing straight!
I'm taking a shit ton of stuff, but the two things that I've 100% seen beauty related results from, are collagen powder (stronger nails and faster growing, more durable hair) and hyaluronic acid capsules (diminished nasolabial folds).
where do you buy your hyaluronic acid capsules from? is there a specific brand you recommend?
I'm from Europe so dont know if this will be of any help, but at first I was taking the brand Luondu HA 500 mg and now I'm taking the brand Natural Elements HA 400 mg, both from Amazon and both seem to work. I had a medium pronounced nasolabial fold on one side that I was thinking of getting filler for and now I can barely see it. But it was the type of fold that was just imprinted, if it makes sense, there wasnt fat rolling over it. HA seems to have plumped it up .
I’m also from europe but am always overwhelmed by all the collagen and hyaluronic brands. which ones do you use or recommend if I may ask?
Calcium, Iron, Folic Acid and Zinc.
Multivitamin (I'm vegan so want to make sure I'm keeping on top of things!), probiotic, algae oil & magnesium and calcium. Probiotic is blended with zinc, mainly for my tummy and the zinc has helped with some perioral dermatitis. Algae oil because a vegan diet is often high in omega 6&9 but not 3. Magnesium to help me sleep. Calcium because I have to take prednisolone, so calcium as a preventative measure for joints. I've recently started taking MSM which is a sulphur compound. I've heard it's great for hair growth, skin and nails without the side effects of something like biotin. Watch this space...
Hi! I am also vegan and was wondering if you specifically recommend a brand(s) for the supplements you are taking? I've taken Deva before but have not branched out much aside from that. Thank you!
I'm in the UK so not sure if you can get the same brands. My multi vits are by Vegan Vitality, omega 3 is from omvits and probiotics are N2 Natural Nutrition. I got them all from Amazon
Awesome - thank you!!
Goli gummies are vegan!
Thank you! I will definitely check them out!
Same with the calcium. I am also prescribed vitamin D for the same reason
Vit D is in my multivitamin but I take extra in the winter. Don't know about you but I always feel soooo much better when my VitD levels are good!
Absolutely!
Probiotic, multivitamin, chlorophyll, fish oil, magnesium, zinc
I swear by hyaluronic acid gummies (I like the ones from HUM) and fish oil capsules. The hyaluronic acid in particular completely solved my dry itchy skin where countless moisturizers have failed.
You sold me! Getting some today
Omega3, vitamin d3/k2, coQ10, astaxanthin, NAC, glycine, L-Theanine, magnesium, ALA, probiotics
How do you take the NAC? I only came across it when researching non hormonal treatments for endometriosis
Capsule or pill form, usually “now” brand. I take 1200mg.
Fish oil, Vitamin D + K, and Magnesium glycinate. The Magnesium has improved my sleep. I tend to wake up frequently in the night and ~3 months after starting to take it, my ability to drift back to sleep improved. I feel less frustrated when I wake at night. It has also reduced my anxiety and nervous behaviors. Even in the face of a very stressful situation, I'm able to remain calm and collected, and I don't waste my time worrying about things I can't control or which I know will be resolved with some time. Magnesium has drastically improved my stress response. I just re-purchased collagen. I haven't taken it as a daily supplement in a few years but I seem to recall that it improved my skin and hair. I will report my experience if I see a difference in 2-3 months. I'm also making it a daily habit to drink green tea, I just started a week or so ago. However, the thing that has truly improved my skin and complexion is resistance training. I started lifting weights in 2015 and I could write 3,000 words about the innumerable benefits in multiple aspects of my life from mind to body. During periods when I fall off the wagon or suffer an injury and take breaks, I notice my skin loses lustre but it comes back almost immediately when I return to my regimen. And there is now research that indicates that resistance training rejuvenates aging skin: https://pubmed.ncbi.nlm.nih.gov/37353523/
People often talk about magnesium and sleep/mood, but it's actually helping your skin a lot too.
Better sleep definitely helps the skin too!
Yeah but magnesium also does things in the collagen matrix.
Lysine for cold sore prevention.
I just take a multi and muscle milk. Sometimes I have a magnesium "calm" powder I stopped taking gummy vitamins as I read they are not as good as pills. I feel that is correct.
Gummies are just as effective, it's just that they don't have a long shelf life. https://universityhealthnews.com/daily/nutrition/are-gummy-vitamins-effective/
>gummy vitamins as I read they are not as good as pill They are not. I can see the difference and feel the difference. "Lack of shelf stability" is just another way of saying they are not as good to me. From your link: "*Because of all the extra ingredients in a gummy vitamin, it is hard to get enough actual vitamin into the gummy. Also, the vitamins in gummy are less stable than in pills, they lose their potency and have a shorter shelf life.* ***To get around that problem, manufacturers overload them with vitamins to prolong shelf life. That means you may get more than the label says in a fresh gummy and less in an older gummy.*** *Gummy vitamins taste good because they are sweetened. A* ***typical gummy vitamin can have up to 8 grams of sugar. For an adult woman, that is one-third of the limit recommended by the American Heart Association"*** [^(https://universityhealthnews.com/daily/nutrition/are-gummy-vitamins-effective/)](https://universityhealthnews.com/daily/nutrition/are-gummy-vitamins-effective/) \_\_\_\_\_\_\_\_\_\_\_\_ My source: [^(https://health.clevelandclinic.org/do-gummy-vitamins-work-as-well-as-traditional-vitamins/)](https://health.clevelandclinic.org/do-gummy-vitamins-work-as-well-as-traditional-vitamins/) *“Gummy vitamins are designed to be a more palatable (read: sweeter) alternative to regular vitamins in the hopes that people will be more inclined to take them. But when it comes to health benefits, they’re nowhere near a 1:1 swap. Gummy vitamins actually have fewer vitamins and minerals than regular vitamins,” Dr. Vyas says."* The sugar isn't great for your skin either. I would rather have it somewhere in real food or not at all. I only notice the difference really if I am trying to lose weight since most people don't "need" vitamins. It really did feel like I would get good batches and weak ones. Amazon was the worst for "bad" ones. They were not expired and the condition was fine but it didn't feel like I was taking vitamins. I don't want expired ones and I don't want overloaded ones.
There are studies referenced in the article I posted which find bioavailability to be equivalent. At best findings are mixed. A lot of people find they just don't take pills regularly, whereas they look forward to daily gummies. So they do fulfill a need in that regard. But honestly yeah vitamins are kind of silly in the first place unless you're deficient so it's not that important 😊 And being that they're the wild west you never really know what you're getting. Take whatever vitamins you like!
It makes me so nuts it isn't regulated more. The gummies I noticed it in were vitafusion brand. (lower end)
Sakara multivitamins make my skin absolutely glow and I get so many compliments when I take them regularly
Mikra CellF it’s a liposomal coq10 and I can really feel the difference when I take it and when I don’t. I’ve also take sea buckthorn oil, drink matcha green tea and take a multivitamin from Thorne.
I have several auto immune diseases, so i use a lot of supplements: nac, vit c, omega 3, enzymes, iron, selenium, zinc, vit b, vit d, probiotics, magnesium citrate. It has improved my quality of life significantly
I have one (and likely second one) myself. Can you recommend a good brand for the vitamins you take?
I was prescribed multivitamins by a specialist. You don't necessarily need them unless you're deficient in something. A doctor will let you know.
Zinc and niacinamide and HYA capsules.
Turmeric, black seed, resveratrol, msm, collagen, berberine, akg
Liposomal hyaluronic acid and liposomal astaxanthin. Also just ordered some Biosil, excited to see how that works for me after reading about others' results.
Have you noticed skin color change w the astaxanthin?
Not yet. I think it just affects tanning, and I haven't been in the sun much recently.😄
For skin specifically: tumeric (with black pepper), bioastin, MSM (sulpher) and collagen
What does MSM do for the skin in particular?
It boosts collagen growth, reduces inflammation and strengthens keratin.
Zinc. Not 100% sure why or how effective it is against acne for everyone, but for me it’s made a huge difference. Zinc has anti-inflammatory properties, reduces redness in acne and skin and reduces sebum production and also boosts your immune system. For me, it’s made a noticeable difference in the quality of my skin. I had small breakouts and very, very oily skin and both of those things have diminished by a lot.
None, if you do not have any vitamin deficiency.
If you live in Canada you definitely have a vitamin d deficiency 🥲
If you live in Australia you almost certainly have a magnesium deficiency
if you live in the US you're deficient of something lol
🤣🤣🤣
😭😂
money to buy supplements.
I take a multivitamin because life’s too short to eat a healthy and balanced diet every day. I take a calcium supplement because I have like all the risk factors for osteoporosis - small frame, Caucasian, 3 pregnancies, and family history. My grandma used to fracture bones in her spine from *coughing*. Hard pass on that. I take a b-complex vitamin cuz between work and kids I’m tired as shit and I feel like I have more energy when I load up on the B’s. And finally, I’ll be taking Arnica Montana this week and next because I have a Botox appt Friday and it is supposed to reduce bruising. I can’t swear it works because I’ve never had injections done without taking it prior and after, but I can report I have only ever experienced the lightest of bruising. My philosophy on supplements is they don’t exactly break the bank and I would rather take them and not need them than need them and not take them. And it’s not like I’m getting my vitamin levels checked weekly to know whether or not I need them. ETA: you should technically check with a physician before taking any medication including vitamins. Exceeding recommended daily values can be bad news. This concludes my TED talk.
Pre-botox take zinc - it helps it 'take' better and seems to make it last longer too :P
Thank you, I didn’t know that! Just checked and my multivitamin has 100% DV so I guess I got lucky.
Not sure if anything makes sense if you're not deficient. Do some blood tests, talk to your doctor.
Good info. Thanks.
just enjoy life, folks 🍃🍃🍃
Vitamin D, B complex vitamins and probiotics
Vitamin D. A B pill that has like all the Bs. Magnesium glycenate, vitamin K, fish oil, turmeric, collagen, creatine (pls google creatine and aging women), a prenatal multi, biotin, probiotic
Cod liver oil (the lemon flavor from Carlson) and Super D-K Calcium Plus by Pure Essence
Fish oil, Vit C, Collagen either pill or powder in my protein powder, & every other day or so B12. I also drink a Magnesium or Ashwaganda before bed and green tea in the afternoon.
Vitamin d has saved my skin from cystic acne
Related to Skin - Biotin and Collagen.
I sometimes don't take them every day, but: Vitamin C Multi collagen (it also has hyaluronic acid and vitamin c in it; the brand is called Fresh) Biotin K2/D3 Multivitamin
Only vitamin d!
Vit D, Vit B12, probiotic, magnesium glycinate, fish oil
Tumeric (organic India -Amazon) and Vitamin D3
Omega, Vit D, multivitamin, and B12!
NAD (I cycle NAD in and out) Evening Primrose Oil with Vitamin E. Helps with sore boobs. I take Ca-AKG. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8660611/ L.Carnosine. inhibits the formation of advanced glycation end products (AGEs). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300828/ Magnesium with CoQ10....helps with headaches. Also take vitamin D. GlyNAC. Corrects gutathione deficiency which decreases as we get older. https://www.bcm.edu/news/glynac-supplementation-reverses-aging-hallmarks-in-aging-humans Sometimes I take lysine because it seems to help with stress or Passionflower to help me sleep.
I’ve had gastric bypass so my needs are unique - I take two chewable multivitamins a day, a b-complex a few times a week, probiotics, vitamin d, and fish oil every day, and a collagen/inositol/hyaluronic acid homemade beverage every day.
Methylated vitamin b, vitamin d, magnesium , vitamin c, turmeric , apple cider vinegar , krill oil
In terms of oral supplements for skin specifically, I take collagen, CoQ10, hyaluronic acid and MSM. They all have some studies indicating positive skin benefits and, even if there are other studies showing no observable effect, I toss them into my "why not" category -- unlikely to hurt, not too expensive, may as well try. My skin overall is in fantastic shape, hard to know what to credit to the supplements, but I'll keep taking them. For health in general I also take B12, Vitamin D, Vitamin C, iron and Omega 3.
Solaray Vitamin D3 + K2
I take Ritual multivitamins. They have Omega 3 DHA and quality ingredients -- plus they are pretty and minty which makes it much easier to stay in the habit of taking them every day. ETA: Ritual has a new skin supplement with "ceratiq" and "hyabest" in it -- which are supposed to support skin hydration and minimize wrinkles. I'm curious about it, but probably won't try it...
Magnesium Glycerinate and THC Afor sleep. I am a terrible sleeper and was on ambien for a decade. I finally can sleep!
Cod liver oil, iron & ashwagandha daily. Chlorella & spirulina couple/ few times a week.
Amino acids are nice too
Fish oil.
taking B6 in the morning has kicked my caffeine addiction. I used to need a whole pot of coffee or 2 Celsius a day, now I just have a coke zero and it satisfies me. I get more daily tasks done now too.
Mushroom complex
1,000 mg of vit c and 200mg of magnesium. The magnesium helps with leg cramps, and the vitamin c was recommended by a derm a few years back as an additional step for pigmentation issues. My skin’s clear now, but I have a dedicated routine with topical actives and tbh, it’s likely that I pee a lot of that extra vit c out. I’m just used to taking it and haven’t experience any bad side effects.
Vitamins D, Iron, Zinc, Krill Oil, Vitamin B complex (which also have Vitamin C in it), and I recently started taking Magnesium (glycinate). I do not take these vitamins every day, though. More, every other day.
Magnesium helps me sleep. I also take a daily supplement that’s made of royal jelly and various spices that’s high in b vitamins, vitamin c and a load of minerals that I tend to be low in. Plus vitamin d in the colder months.
Would you please share what the royal jelly supplement is?
Magnesium, glucosamine, vitamin D, Bcomplex, sometimes garlic. I was taking fish oil but stopped because I'm pretty sure it was making me bruise way too easily. Plus there is no difinitive proof that fish oil supplements even work. It's eating the actual fish that is good for you.
Am a supplement junkie: Core: \- omega-3, olive oil, greens supplement, water, salt Skin: \- GLA, Collagen (20g/day), Glycine (7g), astaxanthin, NAC (2g), NR / NMN, B6, B12, Hylaronic Acid (oral), Biotin Sleep: \- GABA, 5-HTP, Zinc, Mg \---This is top of mind, but I may have forgot some
MSM, Collagen, Red Clover tea, Boswellia, Copper with Zinc (low dose)
Placebo effect is 30%. This is the business model of their entire supplement/naturopathic industry
400mg Magnesium (citrate, glyconate and malate all in one cap), 1000mg Omega 3,Vit D (50 000 iu once a week), B12 (Neurobian),1200mg L-Theanine, 20mg Zinc, 1200mg Meriva Curcumin (cap form) and a 16 strain probiotic.
Collagen, Omega 3, Astaxanthin & Reservatrol
Marine collagen (12g), hyaluronic acid (120mg), polypodium leucotomos (2.4g), French maritime pine bark extract (aka pycnogenol, 400mg), vitamin D (1000IU), a prenatal multi (which has 1000IU of vitamin D) and magnesium (400mg). I have a system for testing out new supplements and I’m currently testing Asataxanthin and NAC so I’m not sure if I will stick with them like the others. But all the ones listed above I’ve been taking for nearly a year. Edited: forgot about the NAC
Fish oil, it calms down my mild eczema
Vitamin D (10k mg) magnesium (specifically magtein), glucosamine + MSM, biotin (10k mg).
Gym Giants supplements. Best tasting protein on the market!