What to look for in Anti-ageing supplements: Dermatologist research

Doctor, which anti-ageing supplements work best?

Our body is in a constant state of stress—whether from:

• Illnesses

• Poor dietary habits

• Mental and emotional strain

• Inadequate sleep

• Exposure to environmental toxins and chemicals

This ongoing stress leads to the production of reactive oxygen species (ROS)—unstable molecules that accelerate cellular ageing. Antioxidants play a crucial role in neutralizing these ROS and, in doing so, help delay visible signs of ageing and maintain overall skin and body health.

There’s no doubt that a daily intake of antioxidants is essential, either through diet or supplementation.

In this article, I’ve covered the following:

• Key ingredients to look for in effective anti-ageing supplements.

• A list of antioxidant-rich foods you can add to your diet naturally.

Let’s help your skin age gracefully—from within.

Composition of best anti-ageing supplements

If you have already tried looking for anti-ageing supplements yourself, I am sure, you might be confused which one is best. I have listed below ingredients(efficacy is proven by research) to look for in the best anti-ageing supplements:

Marine Collagen:

There are many studies that support the positive effects of collagen supplement on the ageing skin.

In a 16-week study conducted in Texas in 2007 marine collagen supplements (along with Vitamin C and Zinc) were given to females. Improvement was seen in overall facial appearance, radiant complexion, peri-ocular wrinkles, visual and tactile roughness, and mottled hyperpigmentation.

Natural anti-ageing supplements:

Nature is bubbling with anti-oxidants. Many of them have studies to support their role on anti-ageing. Hare are the ones you can look for in your anti-ageing supplement:

• Camellia sinensis

• lemon oil

• green tea

• coffee arabica

• silymarin

• polypodium leucotome

• ginseng

• rosemary

• gingko Biloba

• resveratrol

• aloe vera

• pomegranate

• soybeans

• curcumin

Vitamins:

Vitamin C, Vitamin E, Vitamin A are vitamins with antioxidant action.

Minerals:

Among minerals, copper and selenium help is anti-aging of skin. (source)

Phytoceramides:

They help in increasing hydration of skin (source). Use if your skin is excessively dry.

Miscellaneous:

L-carnosine, Coenzyme Q10, Alpha Lipoic acid are some other anti-oxidant that can help in reversing the damage caused on by UV rays, pollution, disease, unhealthy diet etc. (source).

BOTTOM LINE:

When you go for buying anti-aging supplements, make sure that they contain all of the above.

Foods with High Antioxidant Value: What Does Research Say?

While antioxidant-rich foods are widely promoted across the internet, much of the information lacks scientific validation. To provide evidence-based recommendations, we referred to a large-scale study published in 2010 that analyzed the antioxidant content of over 3,100 commonly available foods, measured in mmol/100g of edible portion.

Interestingly, plant-based foods—particularly herbs, spices, berries, and traditional medicinal formulations—ranked significantly higher in antioxidant content than animal-derived products.

Antioxidant Content Above 100 mmol/100g

• Triphala: 706

• Amalaki (Indian gooseberry): 301

• Clove (dried, whole or ground): 277.3

• Dried Amla: 261.5

• Arjuna bark: 150

• Mint leaves (dried): 116.4

Antioxidant Content Between 50–100 mmol/100g

• Cinnamon (ground): 77

• Oregano (dried, ground): 63.2

• Thyme (dried, ground): 56.3

Antioxidant Content Between 20–50 mmol/100g

• Dried Bilberries: 48.3

• Rosemary (ground): 44.8

• Saffron (ground): 44.5

• Sage (ground): 44.3

• Bay leaves (dried): 27.8

• Nutmeg (ground): 26.4

• Walnuts (with pellicle): 21.9

• Dill (ground): 20.2

• Ginger (dried): 20.3

Antioxidant Content Below 20 mmol/100g

• Basil (dried): 19.9

• Espresso coffee: 14.2

• Dark chocolate (varies with cocoa %): 7–15

• Pecans (with pellicle): 8.5

• Sunflower seeds: 6.4

• Dried Plums: 3.2

• Blueberry Jam: 3.5

• Dried Apples: 3.8

• Prunes: 2.4

• Pomegranates: 1.8

• Dried Dates: 1.7

Note: These values are for raw or dried uncooked foods. Cooking, roasting, or processing can significantly alter antioxidant content—sometimes reducing or even enhancing it depending on the method used.

Takeaway: Spices and traditional herbal preparations—particularly Triphala, Amla, and Clove—emerge as some of the most potent antioxidant sources. Regularly including a variety of these natural foods in your diet may contribute to oxidative stress reduction and healthier ageing.

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