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How to Prevent Premature Aging of Your Face

This guide is about the causes and remedies of premature facial and skin aging. Specifically, I explain the connection between the nutrient deficiencies covered in previous guides and how they contribute to visible aging. I also provide detailed recommendations on how to preserve your appearance and health from the inside out.

This method is far more effective and economical than serums, moisturizers, facials, peels, beauty jabs, or nip-and-tucks. If you start early, you can look twenty-something well into your forties, thirty-something into your fifties, and forty-something into your sixties.

And if you start late, you'll still be ahead because the same techniques that support a youthful appearance also restore underlying health, strengthen the bones, support hormonal balance, improve circulation, protect the heart and brain, and boost immunity.

Taken together, and regardless of when you start, these changes lead to more energy, better sleep, and sharper memory — benefits that, at any age, matter as much as, or more than, good looks.

My wife and I have done just that for the past 30 years, all without plastic surgeries, gyms, or particular sacrifices. Let me share with you a first-hand example that illustrates the impact of my method...

Too Young for My Birth Date...

There is a particular food store in Paramus, Northern New Jersey, that caters to Russian- and Ukrainian-Americans who emigrated to the United States from the former Soviet Union.

We go there once or twice a month to get things that aren’t available in regular supermarkets. The list is relatively small: Norwegian herring, unrefined sunflower oil from Ukraine, store-made pickles and fermented cabbage from our childhood, Danish cheese that I like, and roasted Long Island duck that Tatyana loves.

In all other respects, it isn’t much different from the Whole Foods across the highway. But unlike Whole Foods, this store has a 10% senior citizens discount. And every time I show my store card for seniors, cashiers request my driver's license. Same with Tatyana. Several times, they even called the manager to double-verify that we are eligible.

And these young to middle-aged cashiers are visibly shocked, because, unlike most other clients in our age group, we look much younger than our chronological age. (I’ll be 71 in October of 2025 and Tatyana in January of 2026.)

I’m sharing this story with you because, otherwise, you might think that what comes next isn't possible to accomplish, and I wouldn’t blame you for thinking that way. 

People like us aren’t something you commonly see “in the wild,” except for pumpered Hollywood celebrities, fashion and beauty influencers on social media, aging supermodels, and a few lucky others. Unlike us, many of them have been heavily “edited” by plastic surgery, makeup artists, and computational videography.

And there is much more to a youthful appearance than looks. It’s also one’s gait, voice, energy, walk, behavior, facial expression, attitude, clothing, and other subtle cues that separate middle-agers from over-the-hill seniors. Here is an example of someone unedited at 68 who could easily pass for 48:

Tatyana triptich
These snapshots are from 2023 because I didn’t have a more recent set like this one available while writing the article in mid-August of 2025. Tatyana hasn't changed since.

But when we started our journey with functional nutrition in 1996, it wasn’t for looks, but, in my case, for surviving late-stage type 2 diabetes. After accomplishing that, we just stayed the course ever since.

Of course, our experience hasn't been limited to the two of us. Between 2000 and 2005, I worked as a nutritional consultant in the medical clinic of an integrative care physician in New York, where I assisted several thousand clients with weight loss, metabolic syndrome, and digestive disorders. 

Along the way, I have published three books, written over one hundred articles for leading Russian-language newspapers in the United States, hosted more than a thousand live radio talk shows on FM Russian-language networks in New York and Chicago until 2016, and developed this massive site.

So what happened to us wasn’t pure luck or serendipity. All of that work was intentional, focused, and intense. Thanks to my extensive writings on this site and in my books, you can accomplish much of the same. Of course, I said in the beginning, the sooner you start, the better the results. But that’s a different story.

Finally, none of the above would be possible without my medical education. Otherwise, I simply wouldn’t have had the foundation and audacity to do this kind of work or write this kind of content with confidence and conviction.

What Does the 'Ordinary Aging' Look Like?

In this article, I’ll focus on the most visible aspect of premature aging, which is your face. This series of AI-generated photos illustrates what regular aging looks like for a typical Caucasian woman born in the United States in the past 75 or so years:

aging 20 to 75

African- and Asian-American women age differently, but not by much, except the first-generation, who still stick with ‘ancestral’ nutrition and lifestyle.

Let’s analyze what’s going on with her face from 20 to 75 in typical life stages. We’ll skip her photo at 30 (not shown) because the changes between 20 and 30 are too subtle to be representative.

I’ll present the analysis from a fictional plastic surgeon's perspective, who’ll be looking at the significantly enlarged photos of this woman.

From Youth (20) to Midlife (40)

aging 20 to 40

The face at 20 reflects peak youth. It's  smooth, vibrant, and hormonally supported. By 40, visible changes accumulate, marking the quiet transition into midlife.

By 40, the underlying structure begins to shift. While her face remains symmetrical and well-maintained, the biological signs of aging, such as volume loss, slower repair, and diminished tone, are no longer subtle.

From midlife (40) to Graceful Aging (55)

aging 40 to 55

The transition from 40 to 55 shows distinct signs of facial aging, especially in volume, skin tone, and hair.

These changes reflect the beginning of structural decline related to estrogen loss, slower collagen turnover, and decreased tissue hydration, but remain within the range of normal aging past the menopause.

From Graceful Aging (55) to Senior Citizen (65)

aging 55 to 65

Over this decade, the aging process becomes more visible across multiple facial zones, reflecting cumulative structural and metabolic decline.

This period marks a shift to visible senescence [decay by time]. The cumulative effects of hormone decline, bone loss, and reduced regenerative capacity begin to dominate the face.

From Senior Citizen (65) to "Life Well Lived" (75)

aging 65 to 75

While the overall facial structure remains the same, the decade from 65 to 75 shows an intensification of visible aging.

These cumulative changes reflect continued collagen loss, declining hormone activity, and diminished systemic restoration capacity, though the transition is gradual rather than abrupt.

Case Review With the Doctor

Here is my ensuing discussion with a plastic surgeon who analyzed the above photos. It reflects a composite of dominant medical opinions but does not represent a specific individual. My lines are in italic.

— Doctor, would any creams help prevent those changes?

— No. These are the usual, age-related changes. Creams only affect the dead cells on the surface. What you’re seeing here is happening under her skin. But to the touch, the skin feels smoother, that’s for sure.

— What about moisturizers?

— (Laughing) All the moisture comes from within. Tell her to keep her money.

— So what would you recommend someone like her to retain good looks into her forties and fifties?

— Konstantin, that’s not my domain. I’d refer her to a nutritionist, who would probably tell her to drink more water, get more fiber, eat fresh foods and vegetables, avoid red meat and animal fats, get Omega-3s, and cut back on salt. I know you’d cringe at all that, but I’m not an expert in these matters. I’d also tell her never to leave the house without SPF 30.

— What about weight loss for someone who is overweight, which wasn't her case?

— Weight loss makes faces look worse, not better. So they should try to maintain a steady weight from a young age. Any significant weight gain stretches the skin, and it always shows up later as wrinkles and folds.

— I agree with that. My neck and jowls never recovered from being moderately obese 30 years ago.

— Yes, I can see that. Incidentally, what would you recommend to reduce a similar extent of aging as in those photos, especially past fifty?

— Are you sure you want to hear it? It may kill your business.

— (Laughing) Go ahead. Looking at you, yes, I want to hear it. And I’ll tell my wife. Better than the scalpel. Have you seen Madonna’s latest face job? What a disaster. This public screw up is so embarrassing for me and my colleagues.

— Sure, happy to share. It may help you too. Men's faces age just as much, if not more. It looks good on some, but not so much on others.

— How old do you think I am?

— I know your age from your bio on ZocDoc, and you look much younger than your actual age! That’s one of the reasons why I contacted you.

— Thank you, Konstantin. Let’s go over your bag of tricks.

— [Me laughing] Let’s go…

There Are No Tricks, Actually! Just Taking Care of Basic Human Physiology

The list of factors below explains the most common causes of accelerated facial aging. Some are reversible, some are not, but nearly all are preventable with timely care and attention to underlying health:

Since this last point is the one you have the most control over and what I can help with most, I’ll give it the most attention.

Here is a breakdown of the underlying mechanisms behind premature facial aging, part by part. All of these factors apply to men and women equally:

1. Fine Lines Around Eyes, Mouth, and Forehead

These are early signs of dermal collagen and elastin degradation. Repetitive facial expressions deepen these creases. Reduced skin hydration and declining hyaluronic acid also contribute. UV exposure accelerates collagen breakdown via matrix metalloproteinases.

The following nutritional deficiencies contribute to fine lines by impairing collagen synthesis, dermal repair, and skin hydration.

All of these factors combine to accelerate structural breakdown in the dermis and visible wrinkling, especially in high-movement areas like the eyes, mouth, and forehead.

And, no, laughing, squinting, and furrowing your brow do not cause fine lines and wrinkles—at least not in any meaningful way. I’ve done all three my entire life and remain free of them at almost 71.

Wrinkles form primarily from collagen loss, sun exposure, tissue breakdown, and nutritional deficiencies, not from normal facial movement. Sure, all these expressions may reveal lines temporarily, but they don’t create them in a healthy and well-supported skin.

2. Dull or Uneven Skin Tone

Cell turnover slows with age, leading to a buildup of dead keratinocytes. Reduced microcirculation lowers oxygen and nutrient delivery, contributing to an aged appearance. Deficiencies in vitamins A, C, and E impair epidermal renewal and protection.

3. Loss of Skin Elasticity and Firmness (Jawline and Cheeks)

Collagen types I and III decline with age and cellular stress, leading to sagging. Elastin fibers also degenerate. Subcutaneous fat loss in the midface exaggerates jowling and hollowing. Estrogen loss accelerates this process in postmenopausal women.

4. Hyperpigmentation or Age Spots

Chronic sun exposure triggers melanocyte hyperactivity, especially where skin has been damaged. Accumulated burn stress and inflammation also increase melanin production. Deficiencies in the nutrients below impair pigment regulation.

5. Thinning of Lips and Loss of Volume in the Mid-Face

This reflects both dermal collagen loss and fat pad atrophy. Estrogen decline reduces hyaluronic acid and capillary density in the lips, causing volume loss. Bone resorption in the maxilla and mandible also contributes to midface flattening.

6. Enlarged Pores

As collagen surrounding the follicular wall weakens, pores appear stretched and more prominent. Reduced skin elasticity and slower cell turnover exaggerate this effect. Chronic sun damage also contributes to perifollicular collagen breakdown.

7. Non-Wrinkle Age-Related Skin Changes

Not all visible skin changes that may appear on the face with age are related to wrinkles or collagen loss. Some, like liver spots or cherry angiomas, are structural or pigmentary and often dismissed as harmless signs of aging.

While most have no direct connection to nutrient deficiencies, a few may reflect underlying imbalances or impaired skin maintenance, especially when healing capacity or immune function is compromised. Here's how common age-related skin lesions relate to nutrition.

Here is a breakdown of the potential relationships between those conditions and nutritional deficiencies:

Most of these conditions are not directly caused by nutritional deficiencies but may be aggravated by them, especially in the case of liver spots, warts, and rosacea.

8. For Women’s Eyes Only

Earlier menopause accelerates facial aging by shortening the period of estrogen exposure. Estrogen stimulates collagen production, maintains skin thickness, improves hydration through hyaluronic acid synthesis, and supports subcutaneous fat distribution.

Estrogen decline after menopause leads to rapid collagen loss, increased skin laxity, dryness, and thinning. The jawline and cheeks lose structural support as both dermal and fat compartments shrink. Women who enter menopause before age 45 often experience more pronounced facial aging in their 40s and 50s, especially if nutritional support is lacking and hormone replacement is not used.

Undernutrition is a primary contributor to early pre-menopause and early menopause. When the body senses a sustained deficiency in essential nutrients required for fetal development and lactation, it may downregulate reproductive hormones, including estrogen, as a protective adaptation.

This response helps conserve resources by reducing fertility potential when your state of health is unsuitable for pregnancy. Chronic deficiencies of key nutrients, such as essential fatty acids, iron, zinc, and B vitamins, can easily disrupt the hypothalamic-pituitary-ovarian axis and accelerate ovarian aging, leading to reduced estrogen production and earlier onset of menopause.

The cessation of periods (amenorrhea) is common among professional female athletes, bodybuilders, and young women affected by bulimia, anorexia, or other forms of extreme exercise or dieting.

9. Skin Hydration

You probably notice my indifference to moisturizing creams, but I mention 'hydration" in many places when it comes to supplementation from the inside. Supplements accomplish that in two key ways:

First, by restoring electrolytes and mineral balance because proper skin hydration depends on the movement of water in and out of cells, which is regulated by minerals like sodium, potassium, magnesium, and calcium. Deficiencies in these minerals impair cellular water retention and circulation. Supplements that restore these minerals help maintain fluid balance, reduce tissue dryness, and improve skin turgor (tension produced by the fluid content of living cells).

Second, by supporting the structural and metabolic integrity of cells in the middle and bottom layers of the skin, because when cells have a strong structure, they retain moisture more effectively. For skin specifically, this translates into better elasticity, smoother texture, and reduced surface dryness without moisturizing creams.

If you're financially constrained, resistant to the idea of supplements, hypersensitive, suspicious of my profit motives, or simply can't tolerate too many pills, start with just one capsule of the Coenzymated Once-Daily Multi. It's the nutritional foundation and covers the most common deficiencies most efficiently. Once you get used to it and see how your body responds, you can layer in additional supplements as needed.

In the End, Your Face Tells the Story of Your Nutrition!

As you can see from the bullets above, many of the same nutrients — vitamin C, vitamin A, B-vitamins, zinc, copper, essential fatty acids, magnesium, and high-quality protein — play an outsized role in keeping your skin firm, elastic, even-toned, and hydrated.

They support collagen formation, maintain capillary health, regulate pigmentation, and protect against collagen and elastin loss, dermal thinning, reduced vascular supply, impaired wound healing, skin fragility, and wrinkling. Deficiencies in just one or two of these compounds can visibly alter the state of your skin and the structure of your face over time.

Your chances of getting all essential vitamins, minerals, and trace elements from food alone are close to zero. You can try, but doing so would require consuming massive volumes of plant food just to meet baseline needs along with excess carbohydrates, sugars, and fiber that promote weight gain, bloating, inflammation, and digestive disorders that age you faster than doing nothing.

Professional-grade supplements are the only viable option if you want to preserve your facial structure and skin quality over the long term. That’s what Tatyana and I have done consistently since 1996.

The same goes for most of Hollywood’s leading actors who appear nearly intact into their fifties, sixties, and seventies, who have been taking quality supplements for decades as well. No amount of plastic surgery, makeup, or special effects can reverse the uncontrolled, precipitous facial and body aging that affects most men and women.

And in our case, no plastic surgeries, facials, exotic serums, expensive creams, fancy moisturizers, red light treatments, abrasions, peels, or any other cosmetic interventions. None of that can substitute for well-nourished body and skin from the inside.

— Wow, that's a large bag of tricks, Konstantin. Now I understand why I look so much younger than most of my peers. I’ve been taking quality supplements since my residency and doubled up during COVID because I’m exposed to so many people at work. I’ll ask my wife to study your site.

— Thank you very much for sharing!

— By the way, I noted that you aren't a big fan of cosmetics. To be honest with you, neither am I because I don't see many effects on my patients, but I would love to hear your position.

— With pleasure!

If Only She Would Better Care for Her Skin...

The 'standard' skincare routine for women in their 40s includes six or more steps in the morning and another five or six at night. Morning routines typically involve a cream cleanser, vitamin C or copper peptide serum, hyaluronic acid, moisturiser, and a high-SPF sunscreen. 

Evening routines may start with a balm cleanser, followed by glycolic acid or other exfoliants, a low-strength retinol, a nutrient-rich night cream, and occasionally a facial oil or lymphatic massage.

This type of standard is lavishly described in the Skincare in Your 40s: This is the routine you need to follow article on the UK's Women's Health website. It reflects the mainstream view that an aging face can be kept virgin with thorough care.

A typical set of branded products, even at the mid-range level, costs between $200 and $400 per month. Popular "clean" or "dermatologist-recommended" options can push that total beyond $600. This doesn't include optional procedures like microneedling or radiofrequency facials, which may run $300 to $800 per session.

The time commitment, if followed as recommended, is 10 to 15 minutes in the morning (time for makeup isn't included) and another 15 to 20 minutes at night. That adds up to roughly 15–18 hours per month spent on cleansing, layering, and massaging products into the skin.

Aside from sunscreen use to protect against UV-induced skin damage, the rest of that routine offers little to no measurable benefit. The funniest thing about this expensive and time-consuming charade is that all that "skincare" is wasted on dead cells:

The stratum corneum is the outermost layer of the epidermis of the skin. Consisting of dead tissue, it protects underlying [live] tissue from infection, dehydration, chemicals, and mechanical stress. It is composed of 15 to 20 layers of flattened cells with no nuclei or cell organelles [Wikipedia].

I specifically selected the quote from Wikipedia so that you can confirm for yourself that I am not making this up:

If you care to know, facial peels work by exfoliating the same stratum corneum, either chemically or mechanically. They can temporarily improve skin smoothness, even out pigmentation, and enhance light reflection. However, because the stratum corneum constantly renews itself, the effect is short-lived and does not affect the living skin layers underneath where aging processes occur.

In my playbook, all of these routines are gimmicks that offer the illusion of skincare, but do nothing to address the biological processes under the skin. But that hasn't stopped the global skincare market from reaching approximately $180 billion in 2024.

In most products in this category, the most expensive components are the packaging. Markups in the luxury segment routinely reach 300% to 700%, and even more for top-tier brands [link]. A large portion of the profits is spent on marketing, celebrity endorsements, and retail markups, but very little on what goes onto your skin, let alone under it.

If you doubt my words, just take a look at young and healthy women in their twenties. They can be smokers, heavy drinkers, junk food fiends, total slobs, sleep little, and abuse themselves in every way possible. Yet by morning, their face and skin still look better than most women at 40 who are the complete opposite, do everything by the book, and follow the beauty regimen recommended in that article.

All that said, I am absolutely for keeping your skin clean and viable, but not in the time-consuming and expensive way described on the Women's Health website.

— Thank you, Konstantin. Your explanation makes complete sense. This is, basically, the first year of the medical school curriculum. So we are back to supplements?

— Yes, we are. Other than all of the things you and I already know, like functional diet, more sleep, less stress, stable weight, steady exercise, supplements are the only things that we both know can move the needle..

— I agree, please continue...

It's hard to appreciate what supplements can do for your face without first understanding the anatomy of the skin. So here is a brief primer: 

The top layer of the skin is called the epidermis. It provides a protective barrier against physical, chemical, and microbial interlopers, and regulates water loss and immune defense. 

The epidermis is composed of keratinocytes, the type of cells found only in this tissue,  and it doesn't contain blood vessels. Instead, epidermis receives nutrients and oxygen by diffusion from the underlying dermis, the skin's middle layer. The bottom layer is called the hypodermis.

Keratinocytes undergo continuous turnover (replacement), moving from the basal layer where they are formed, through progressively more differentiated layers, and all the way to the stratum corneum (dead cells layer) where they are eventually shed at the rate of about 40,000 cells each day. 

The full turnover cycle of the epidermis typically takes around 28 to 30 days in healthy adult skin. In other words, every thirty days, the top visible layer of your skin is completely replaced.

The production, maturation, and shedding of epidermal cells depend entirely on amino acids, essential fatty acids, vitamins, and minerals delivered through the blood. These nutrients come from food and supplements, not from skincare products. No cream or lotion can directly improve this process because the bottom layer of the epidermis is not reachable by topical preparations.

The following six foundational supplements correct the most consequential nutritional gaps behind facial aging. They work from the inside to support the biological functions responsible for how your skin look-and-feel, regardless of what creams or treatments you use on the outside. 

It goes without saying that these supplements work hand-in-hand with your diet, ideally, supplies all of the necessary amino acids from protein and essential fatty acids from dietary fat.

1. Coenzymated Once Daily Multi (a must)

Once Daily Multi

This formula provides over 30 essential nutrients in their active, bioavailable forms—including L‑5‑MTHF (folate), methylcobalamin (B‑12), pyridoxal‑5′‑phosphate (B‑6), riboflavin‑5′‑phosphate (B‑2), and fat-soluble vitamins A, D, E, and K2. It also delivers critical trace elements like zinc, selenium, copper, iodine, chromium, and molybdenum, plus skin-protective nutrients such as alpha-lipoic acid, quercetin, grape seed extract, lutein, and zeaxanthin.

The coenzymated forms of B-vitamins are already in their active state and do not require conversion by liver enzymes. This advantage over the majority of store-bought vitamins bypasses common metabolic limitations caused by aging, impaired liver function, or MTHFR mutations—genetic variations that affect up to 60% of the general population. As a result, the formula remains highly effective even in older adults and those with a genetic inability to process standard B-vitamins. If you take nothing else, this is the most important place to start.

This supplement is required at all ages and for everyone concerned about the appearance of their face and skin because it fills common nutrient gaps that food alone no longer covers and that worsen with age. Without it, no recovery or maintenance program can be reliable or complete. The rest of the recommended supplements are optional. Learn more...

2. Coenzymated Sublingual B‑12 (highly desirable)

Coenzymated Methyl B-12 Vitamin

Vitamin B‑12 is required for synthesizing red blood cells, maintaining nerve integrity, DNA synthesis, and catalyzing mitochondrial energy, all of which affect skin appearance and renewal. Deficiency often presents as skin dullness, uneven tone, and loss of vitality, especially in older adults, vegetarians, or anyone with impaired digestion.

Our sublingual B‑12 contains 1,000 mcg of methylcobalamin, the bioactive form, for direct absorption into the bloodstream—bypassing the stomach and intestinal absorption barriers that worsen with age. It supports circulation, pigmentation, and cellular repair and is especially important for restoring facial color and vitality in people with marginal or chronic deficiency.

Highly recommended for all adults over 40, vegetarians, vegans, anyone with digestive issues, low stomach acid, or anyone on acid blockers, metformin, or GLP‑1 medications. These groups are at the highest risk for B‑12 deficiency, which impairs blood circulation, skin tone, energy, and tissue repair. The sublingual form ensures absorption even when digestion is compromised. The Once Daily Multi contains a small amount of vitamin B-12, but it isn't as efficient as a sublingual form. Learn more...

3. Chelated Iron from Ferrochel® (optional)

Chelated Iron from Ferrochel®

Iron is essential for oxygen transport, collagen formation, mitochondrial function, and tissue healing. Low iron often results in pale, flat skin, under-eye darkening, and slow regeneration. Iron deficiency remains one of the most underdiagnosed causes of premature facial aging, particularly in women.

Our formula uses iron bisglycinate chelate (Ferrochel®), a well-tolerated and highly absorbable form that avoids the digestive side effects of standard iron salts. It also includes folic acid and B‑12 to support absorption and red blood cell production. When taken consistently, it can dramatically improve skin tone, circulation, and facial vitality in those who need it.

Iron is essential for women of reproductive age, anyone with low ferritin, fatigue, pale skin, a history of anemia, or after blood loss. Also relevant for older adults with poor appetite or low protein intake. Iron deficiency slows tissue repair and drains facial color and vitality. This form is well-tolerated and effective without common digestive side effects. The Once Daily Multi formula doesn't contain iron to prevent overload for people who don't require it. Learn more...

4. Buffered Vitamin-C Capsules (a must)

PureWay Vitamin C Capsules

Vitamin C is essential for maintaining the structure and appearance of the face. The two primary proteins that keeps skin firm, smooth, and elastic are collagen and elastin. They can't form or hold together without vitamin C. Even mild deficiencies reduce collagen and elastin production, weaken dermal support, and lead to thinning skin, fine lines, sagging, and slower healing. These damages are the first to show in the face, where skin is thinner, exposed, and highly vascular.

Beyond collagen, vitamin C protecs skin from damage caused by sunlight, pollution, and inflammation. It preserves the integrity of capillaries, and supports the renewal of damaged tissue. Areas prone to redness, blotchiness, and broken blood vessels, such as the nose, cheeks, and under the eyes, depend heavily on adequate vitamin C status.

The small dose in the multivitamin is sufficient to prevent scurvy but not enough to support structural repair, especially in adults over 40 or those exposed to chronic stress, illness, or environmental damage. A buffered, bioavailable form like PureWay‑C allows for higher intake without stomach irritation or enamel erosion. For visible aging in the face, it is one of the most important supplements to consider. Learn more...

5. Calcium Magnesium Complex (optional)

Calcium Magnesium Capsules

Supports restful sleep, stress regulation, and neuromuscular tone, all indirectly tied to skin repair and aging. Also helps maintain healthy blood flow and hydration.

Calcium and magnesium are essential for maintaining the structure of facial bones and teeth. As bone tissue thins with age, the facial shape collapses, leading to deepened lines, sagging skin, and visible aging. Preserving bone mass—especially in the jaw, cheeks, and around the eyes—is critical for maintaining youthful contours.

Healthy teeth are just as important as bone for facial integrity. When teeth are lost or damaged, the surrounding bone begins to shrink, and the lower face starts to collapse inward. These conditions lead to deeper folds around the mouth, sagging cheeks, and a shortened, aged appearance. Even if the skin is healthy, the underlying collapse will distort facial proportions. Preserving natural teeth—or replacing them promptly and properly—is essential for maintaining facial structure and a youthful look.

This formula is beneficial for adults over 50, postmenopausal women, anyone with sleep issues, muscle tension, stress sensitivity, or early signs of bone loss. It helps preserve facial structure by supporting bone density in the jaw and midface, while also regulating neuromuscular tone and vascular balance, all critical functions for maintaining skin firmness and facial shape. The Once Daily Multi formula doesn't contain calcium and magnesium because their recommended daily amount requires three additional capsules. Learn more...

6. Liquid Cod Liver Oil (highly recommended)

Liquid Cod Liver Oil

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two important types of omega-3 fatty acids primarily found in fatty fish. They play crucial roles in heart health, brain function, and reducing inflammation in the body.

The primary benefit of cod liver oil is its high content of EPA and DHA, which support skin hydration, elasticity, and smoothness. Populations with high fatty fish intake, such as in Japan, often show excellent skin quality well into old age, largely because of these fats and high-quality proteins from raw fish.

Cod liver oil provides a concentrated, convenient alternative for those who don't eat fatty fish regularly in its raw state, like sushi and sashimi.

Unlike in the past, modern cod liver oil does not smell or taste like dead fish. It is produced in sanitary facilities, purified to remove contaminants, and packed under nitrogen in dark glass bottles to prevent oxidation.

These methods eliminate the rancidity that causes the foul odor and taste in older products. When fresh and properly handled, high-quality cod liver oil has a mild, neutral flavor and is easy to take daily. Lemon or mint-flavor varieties are perfectly fine.

We purchase the brand pictured above on Amazon: Nature's Answer Cod Liver Oil Liquid Supplement. I am not affiliated with this company in any way. There are many other brands there, and most are acceptable as long as the label clearly says "Cod Liver," and "Norwegian," "Alaskan," or "Icelandic." Some are significantly overpriced, even though nearly all of them come from the same trawlers that harvest and process cod in those locations.

Finally, do not use cod, salmon, or fish oil in capsules. It takes at least 10 large capsules to get the same amount of active EPA and DHA as you would from a single teaspoon of high-quality liquid cod liver oil. Capsules are marketed for profit, not results.

These six basic supplements cover all of the common and preventable causes of facial aging and create a solid foundation for visible and lasting improvements in your skin and face.

And this physiological approach is not only more effective, but also far more economical. The full set costs less than $2 per day. Over one month, that's less than a single bottle of mid-range serum and dramatically less than a typical skincare bill for the same period. 

The benefits, however, extend far beyond skin because this approach also supports your mood, energy, weight, immunity, and overall health. As you rebuild your body from within, the results on your face speak for themselves.

Frequently Asked Questions

Q. From what age should I start taking supplements?+

Ideally, you should begin taking adult supplements at the onset of puberty. For girls, this is typically around the time of menarche (first menstrual period). For boys, it is around the time of voice change to its adult pitch. Before puberty, pediatric formulations are more appropriate.

Q. I am in my mid-sixties. Is it too late to start taking supplements?+

It's never too late, and the older you get, the more critical supplements become, and not just for your face. You will benefit the most from replenishing chronic deficiencies that are behind fatigue, poor digestion, memory lapses, slow healing, and accelerated aging.

While supplements are not a substitute for proper diet and medical care of chronic conditions, they can help reverse or stabilize many of these issues when taken consistently and appropriately. In your sixties, their quality becomes even more critical because you absorb, metabolize, and retain them less efficiently.

Q. Why are you focusing only on supplements? What about my diet, exercise, sleep, stress, and all other factors behind aging?+

For two reasons. First, I focus on what I can help you with most. Nutrient restoration offers the highest rate of return and the most immediate impact. Diet, exercise, sleep, and stress all matter, and they too depend on a solid nutritional foundation.

Without key vitamins and minerals, your body cannot respond properly to food behind your diet, movements behind your exercise, rest behind your sleep, and emotions behind your stress.

Second, you likely already know what to eat and how to move. But if you're missing B-12, iron, magnesium, or iodine, no amount of kale or walking will fix the underlying problems. That's why I start with deficiencies first. Once those are addressed, everything else works better.

There are many more equally important reasons, but those two are the most critical.

Q. Can I get all of the vitamins and minerals I need from an organic diet and mineral water?+

In theory, yes. In practice, almost never. Even the best organic diets fall short in key nutrients because of soil depletion, long supply chains, storage losses, and food processing. Mineral water can help with some trace elements, but it cannot replace a full spectrum of minerals or cover therapeutic needs.

Modern food systems prioritize yield and shelf life over nutrient density. As a result, many people, especially older adults, remain chronically low in iron, B-12, zinc, iodine, magnesium, and fat-soluble vitamins A, D, E, and K despite eating well. Supplements correct what food alone can no longer reliably supply or the body can't assimilate well as we age.

Q. Why don't you recommend antioxidants for preventing facial aging?+

For starters, the top-most skin layer of the skin can't be oxidized because it's already dead. Antioxidants can't "protect" it from oxidation because there's nothing left to protect.

Most antioxidant claims in skincare come from in vitro (in the test tube or Petri dish) experiments or studies on isolated cells, not from real-world evidence in living human skin. Even when antioxidants are applied topically, their penetration is limited. They don't reach the basal layer of the epidermis where living keratinocytes are formed.

Much of the antioxidant marketing is based on oversimplified or outdated theories about "oxidative damage" as a primary cause of general aging, not just skin.

Remember resveratrol? That "miracle" antioxidant from grape skin was heavily marketed as the ultimate anti-aging breakthrough. It was featured in countless beauty products and supplements with extravagant claims. Yet, after years of hype, no high-quality human studies have demonstrated that resveratrol meaningfully slows aging or rejuvenates skin when taken orally or applied topically.

Vitamin C is often promoted as an “antioxidant,” but that label is misleading in the context of skin aging. Its benefits come from supporting connective tissue production, not from any direct “antioxidant” protection of the epidermis. Nonetheless, its marketing persists because it sounds 'scientific' to the uninitiated with money to burn.

Q. It's too late for me. I'd rather have plastic surgery.+

Plastic surgery can tighten your skin or adjust facial structure, but it cannot restore muscle tone, energy, hydration, or tissue quality from the inside. Those rely on nutrients, not scalpels.

If your body is depleted, no surgery will give you a natural or lasting result because supplements support healing, reduce inflammation, improve skin texture, and slow further aging.

If you can afford surgery, go for it, but you'll recover faster, look healthier, and results will last longer when your body is supported with quality supplements.

Q. Do men and women take the same supplements?+

Men and women share most of the same core nutrient needs, but their requirements and priorities differ in several areas. Women lose iron through menstruation and often need more during pregnancy and recovery. Men usually need less iron but may require more zinc for reproductive health and testosterone support. Other than that, it's mostly the same unless there are specific health conditions, but those situations are best handled separately.

Q. How long should I take the supplements for?+

Most deficiencies take years to develop and will not reverse in a few weeks. Some improvements, like energy or digestion, may appear within days. Others, like bone density, skin elasticity, or cognitive clarity, take many months, if not years. The goal is not short-term correction but long-term stability.

You should take supplements for as long as your diet, age, or medical history puts you at risk for deficiencies. In most cases, that means ongoing use. Once nutrient levels are restored and symptoms resolved, you may adjust the dose, but not stop entirely.

Q. What if I miss a day or two?+

Missing a day or two is not a problem. Nutritional repair is a long-term process. What matters is consistent use over weeks and months. Nutrient levels in the body do not collapse overnight, and they do not rebuild overnight either.

Just resume your usual schedule. Do not double up or compensate. Skipping occasionally will not undo your progress as long as your overall intake remains steady over time.

Q. Do you recommend supplements specifically for the face and skin?+

No, and if anyone claims otherwise, they're lying. Your face and skin are not separate from the rest of your body. They reflect the condition of your internal tissues, specifically collagen, muscle, fat, hydration, and circulation, all of which depend on systemic nutrients.

There is no such thing as a supplement that targets the face or skin. Nutrients either support the whole body, or nothing. There is no "in the middle" or "on the edge." When deficiencies are corrected, improvements show up in the skin, hair, nails, and face, but not because they were "targeted," but because they are simply visible indicators of what's improving underneath.

Q. Should I take supplemental collagen?+

Theoretically, yes, when your protein intake is low, your digestion is impaired, or you're recovering from illness, surgery, or weight loss. In practice, no, and here is why:

  • Collagen is a highly processed animal product. Collagen supplements are produced by boiling animal hides, bones, tendons, or fish scales to extract gelatin (similar to aspic), which is then filtered, dried, and enzymatically hydrolyzed into smaller peptides for easier mixing and digestion.

  • Collagen requires gastric digestion. Dietary collagen must still be broken down in the gut into individual amino acids and small peptides during digestion. The body then reassembles those amino acids into collagen or other proteins as needed. It is not absorbed or reused intact as collagen. And it still requires vitamin C, zinc, and other cofactors to work.

  • Collagen causes a dehydrating effect. Collagen in a therapeutic amount is metabolically similar to eating meat. Just like meat, it requires a significant amount of water for digestion and often causes noticeable dryness of the mouth. This condition increases the risk of tooth decay, gum disease, and weakens immune defenses, making it easier for pathogens to enter when you breathe or eat.

  • Collagen must be consumed with animal protein. Collagen should always be taken with food, preferably alongside animal protein. Otherwise, a portion of it may pass into the sewer undigested.

Some collagen supplements are sold as collagen peptides or hydrolyzed collagen. These preparations are partially pre-digested, which can make them somewhat easier to absorb than unprocessed collagen. However, they are still absorbed as amino acids or short peptides and must be reassembled into collagen by the body.

Also, there is no such thing as “vegan collagen.” Products marketed as vegan collagen are blends of plant proteins, synthetic amino acids, and cofactors such as vitamin C. It is a marketing gimmick, not collagen as it exists in your body.

For all of the above reasons and when needed, I recommend taking a micronized pharmaceutical-grade L-glutamine supplement similar to the one on our site. Here are some of the l-Glutamine advantages over supplemental collagen:

  • L-Glutamine is a foundational amino acid. It's a precursor amino acid, meaning the body uses it to synthesize many other amino acids on demand.

  • L-Glutamine is bioavailable immediately. It's easily absorbed and directly available for metabolic use, including repair of the gastrointestinal mucosal lining.

  • L-Glutamine is easy to take . It's taste-free, dissolves in water, more economical, and immediately bioavailable to all organs, including skin and bone. It does not require pre-digestion and can be taken at any time.

  • L-Glutamine is helpful for digestive disorders. In cases of age- or disease-impaired digestion or assimilation, L-glutamine is far more effective than collagen.

The term 'micronized' means 'a fine powder.' Micronized l-Glutamine easily dissolves in water, which most brands do not. Learn more...

Q. Does your wife use face creams and sunblock?+

Yes, Tatyana uses sunblock, but only when it makes sense, like working in the backyard or going to the beach. She doesn't apply it daily because, in her view, it's unnecessary. Dermatologists may disagree, but she didn't marry one.

She also uses a basic moisturizer because it feels good and makes makeup easier to apply. She doesn't use specialty creams or serums. Despite the promises on the labels, what she gets from functional nutrition and quality supplements satisfies her.

Q. Why should I trust you?+

You don't have to. In fact, I'd prefer that you don't. I provide clear explanations, identify root causes, and back up my claims with known physiology and published data. You can verify everything I say or ignore it entirely.

My role is to help you learn and think clearly, not to be another voice asking for your trust. If what I say makes sense and produces results, you'll know what to do.

Q. You and your wife look good because it's in your genes. Prove me wrong.+

Yes, that's true at 20, 30, 40, even 50 or 60. But not past 70. By that age, your genes have done their part. What shows on your face and body reflects everything else I describe in my books and on this site.

I've met plenty of people with great genes who fell apart by their mid-fifties. And I've seen others with no such luck stay strong and healthy into their seventies. Genes may set the baseline, but only until midlife. After that, it's a wild world. You're on your own, facing hard truths and fighting odds that no longer favor you or your genes.

And as for the "prove me wrong" part, if you want one, go to medical school, earn your degree, live the life, become a medical writer, write a few books, make it past 70 intact, and outlast your doctors and skeptics. Then we can talk.

Q. I don't trust people who recommend supplements that they sell. +

That's a healthy instinct, and you don't have to buy anything from our site. The information here is free. I only offer supplements that I take myself, give to my family, and recommend to close friends. It's a service first, business second.

When I first began working with clients (long before Amazon), I referred them to health food stores with a specific set of supplements to take. Many would call me back saying some were out of stock, a salesperson had suggested another brand, or they had found a cheaper alternative. It didn't work...

Reluctantly, we began providing supplements ourselves because without them, we could not deliver the level of care we promised. We have continued doing so since 2000.

If you prefer to get your supplements from Amazon, Vitamin Shoppe, Swanson, iHerb, Whole Foods, Costco, Walgreens, or any other reputable source, that is perfectly fine with me. How well will they work for you? That is another story. The difference between our supplements and theirs is that before we ship them to you, I test every batch on myself.

For what it's worth, I didn't come to this work for the money. I left a high-level career in software and finance over 30 years ago to save my own life. Many of the people I once worked with are now retired or gone. I'm still working and in good health because I chose this path and stayed with it.

Q. What is doctors' opinion about your work?+

It depends on the doctor. The good ones refer their patients and family to my sites. They're well read, open-minded, confident in their judgment, and put their patients first. In 25 years of this work, known to millions worldwide, I've had negative encounters with only two doctors.

And this may surprise you: when I meet with medical doctors in social or professional settings, many greet me as "Doctor Monastyrsky" while fully aware that I'm not a physician. It's a gesture of respect for the depth of my work, not a confusion about my credentials.

Q. My mother never took supplements, and she looked great into her seventies. How come?+

Most likely, your mother was born to young, healthy, middle-class parents, was breastfed for two years, raised on natural food and unprocessed water, and lived in a clean and safe environment. She probably wasn't exposed to antibiotics, lead, nicotine, or alcohol during childhood, had a stable marriage, didn't work an abusive job, and was brought into life with the right habits.

That's heredity, not genetics. Most people born after 1960 didn't have that foundation. So if you didn't inherit her upbringing, don't expect to inherit her outcome.

Q. I know that celebrities take vitamin IV infusions. Are they better than regular supplements?+

Only in specific medical situations. IV infusions bypass digestion, so they can deliver high doses quickly, which is useful during surgery recovery, severe illness, or malabsorption. But for healthy people, they offer no meaningful advantage over well-formulated oral supplements.

Most micro-nutrients need to enter cells gradually, alongside cofactors like enzymes and transporters. Dumping them directly into the bloodstream doesn't improve their function. It just makes the process more expensive and artificial.

Q. I am on a fixed income, and can't afford to take quality vitamins. Any suggestions?+

Our professional-grade, coenzymated multivitamin that I take myself and recommend to my clients costs less than 50 cents a day. For most people living in the United States, even on a fixed income, that's a manageable expense. It remains one of the least costly ways to protect your health and slow aging.

Q. Why would Medicare pay thousands of dollars for my drugs, but wouldn't pay for supplements if they are so protective?+

Medicare only covers prescription drugs approved by the FDA and included in your plan's formulary. Vitamins and minerals, no matter how essential, are considered out-of-pocket expenses unless they're part of a medically necessary treatment provided in a hospital or clinic setting.

Q. Should I take your supplements, or are there even better options?+

There are other options at similar or higher prices, but they are not fresher, more potent, or otherwise better. The leading “physician-only” brands have traditionally included Douglas Labs, Pure Encapsulations, Thorne, and a few other lesser-known names.

I said "traditionally included" because they are now widely available on Amazon. Originally, their supplements were sold exclusively to medical professionals for their own use or resale at 50% off retail. That's why they were called "physicians-only."

Most of their supplements cost twice as much as ours because they must pay close to 40% to Amazon to list the products, subsidize free shipping, and pay commission to referring doctors or authorized resellers  

In other words, when you pay more, the extra money doesn't go into the bottle, bit to the intermediaries and shareholders. 

Q. Which deficiencies are most damaging to the skin?+

All in equal measure because your skin depends on dozens of nutrients working together. Collagen can't form without vitamin C. Keratinocytes can't mature without vitamin A. Skin hydration suffers without essential fatty acids and trace minerals. Renewal slows without zinc and B-vitamins. Elasticity drops without copper.

Even mild deficiencies compound over time. In other words, there's no single culprit. The most damaging deficiency is the one you missed or ignored.

Q. If supplements work so well, why don't dermatologists talk about them more?+

Here is the American Academy of Dermatology Association's position on this issue:

"Dermatologists at the American Academy of Dermatology say if you're an otherwise healthy adult, you should try to meet your nutrient needs through your diet. A lot of foods are naturally rich in vitamins and minerals, and others have them added.
Your dermatologist or another doctor may find that you have a vitamin deficiency. Supplements can be a good choice to help treat vitamin deficiencies or other conditions that require more nutrients in your body."
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If you've already tried to get all of your nutrients from food, and it didn't prevent visible aging in your forties or fifties, it means food alone wasn't enough. From that point, our positions are identical: "Supplements can be a good choice to help treat vitamin deficiencies or other conditions that require more nutrients in your body."

Q. Do I need to change my skincare routine if I take supplements?+

Not necessarily. Supplements work from the inside. They improve elasticity, renewal, and tone at the cellular level. That supports your skin's structure regardless of what you apply on top.

If your current routine feels good and doesn't irritate your skin, there's no need to change it. But over time, you may find that you need fewer products, less coverage, and simpler care because your skin will become stronger and healthier underneath.

Q. My face and skin are already aged. What's the point of starting now?+

The point is to stop further decline and, possibly, regain some of what's been lost. Aging doesn't pause on its own. If you do nothing, the damage will continue. But if you restore missing nutrients and start supporting your skin from within, you may see visible improvements in tone, firmness, and texture.

Even if full reversal isn't possible, slowing the pace of aging can make a dramatic difference over the next 5, 10, or 15 years. Starting now gives you the best possible outcome from this point forward, and not just for skin and face.

Q. I've tried supplements before and saw no difference. What makes yours different?+

Most supplements don't work because they're poorly absorbed, underdosed, overdosed, or mismatched for the user. Many use cheap ingredients, inactive forms, or skip key cofactors needed for results.

Also, many changes are irreversible. Supplements can't regrow lost bone, only slow further loss. They can't tighten skin that's already stretched; only improve elasticity to prevent more stretching. They won't reverse tags, moles, or warts, but only help prevent new ones.

If you decide to try again, start with realistic expectations. Otherwise, you'll be disappointed no matter how good the product is.

For questions about specific supplements, including ingredients, dosing, timing, interactions, and possible side effects, please refer to the individual product pages. Each one includes detailed explanations to help you decide what's right for you.

Author's Note

It’s an interesting paradox. Over the past 70 years, medical knowledge, technology, and access to food have all improved dramatically. And yet, for most people in the United States, the visible rate of aging has accelerated. Faces look older even among the ultra-rich, and the signs of premature aging show up earlier than ever before.

If you ask me what's going on, here is why I think it is:

When you add all those things up, you realize that we’ve learned to extend mostly broken lives a few years longer, but failed in everything else.

Tatyana and I have managed to escape that rabbit hole, and so can you. To follow our example, please check out this page:  Why Should You Trust Me?

***

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