Skincare and Supplements: Navigating 25+ Self-Care

At 27, I now see how quickly 7 becomes 17 becomes 27. After having children, time has started moving even faster with so much more joy (and responsibility). Longevity and enjoying as much of my life as possible by caring for myself across the lifespan has always been my goal. As I head into my 30s, I want to get into the nitty-gritty of how to take care of my body. I cover tips for establishing an exercise routine and a healthy eating pattern in other posts (https://www.nourish2flourishks.com/post/5w-s-of-physical-activity--exercise and https://www.nourish2flourishks.com/post/be-kind-to-yourself-as-you-eat-move-and-practice-self-care) so today I will cover how we should care for our skin and how to navigate the minefield of supplement options. 

To begin, your late 20s is a time when your skin begins to change. According to Gould (2023), we might notice our “skin becoming a bit dryer and thinner,” with fine lines around the eyes and mouth (p.1). This is because the amount of collagen and elastin which are “proteins that maintain the structure, strength and elasticity of the skin,” begin to decrease (Gould, 2023, p.1). Some things that negatively impact our skin include air pollution, alcohol, chemicals and toxins, skin irritants, smoking, sun expsoure and tanning beds (Gould, 2023). Because of all these changes, this is an ideal time to start a skincare routine. As board-certified dermatologist Rajani Katta MD states “the skin care choices you make now will affect what your skin looks like in your next decades and beyond,” (Ludmann, 2023, p.1). 

Starting a skincare routine can feel very overwhelming with the amount of (mis)information available. Both Gould (2023) and Ludmann(2023) outline a simple, approachable, affordable skincare routine. 

Basic Skincare Routine

1. Establish healthy habits that benefit your skin: 

   1. Reduce sugar and alcohol consumption because both “enhance the inflammation of your skin and worsen health concerns like rosacea,” (Gould, 2023, p.2). 

   2. Exercise regularly because, in addition to the myriad of health benefits, a 2015 study found that physical activity is protective for long-term skin health (Gould, 2023). 

   3. See a dermatologist yearly to address skin concerns and check for skin abnormalities (Ludmann, 2023). 

   4. Drink plenty of water because water “maintains elasticity and plumpness that makes skin glow,” (Gould, 2023, p.3). Aim to drink ½ of bodyweight in oz of water each day (lbs/2= oz of water per day)

2. Avoid tanning beds and wear a “water-resistant, broad-spectrum sunscreen with an SPF of at least 30,” each day (Gould, 2023, p.3). Sunscreen helps protect the skin from the sun's UV rays which causes “damange and speeds up skin aging,” (Gould, 2023, p.3).

3. Use a mild, hydrating cleanser like Cetaphil or CeraVe (Gould, 2023). Wash your face twice per day (and anytime you sweat) using lukewarm water and pat the face dry gently (Gould, 2023). 

4. Use eye-cream, to “minimize darkening, decrease puffiness and rejuvenate this sensitive skin,” each night after washing your face with a mild cleanser (Gould, 2023, p.3). Two recommendations are “Lumiere Firm Illuminating & Tightening Eye Cream and CeraVe Eye Repair Cream,” (Gould, 2023, p.3). 

5. Use a moisturizer that addresses your primary skin care concern each night. 

   1. Vitamin C serums reduce aging and dark spots (Ludmann, 2023).

   2. Retinoids “are vitamin A derivatives that help improve skin's texture and minimize wrinkles,” (Gould, 2023, p.3). They “strengthen your skin barrier, limit water loss and protect against collagen loss,” (Gould, 2023, p.3). 

6. Topical peels can be utilized bi-weekly or monthly to help “remove dead skin cells from the outer layer of your skin,” (Gould, 2023, p.3). As we age, the “natural cell-renewal process slows down,” leaving dead skin cells “that do not slough off your skin and sit on its surface,” worsening the appearance of fine lines and pores (Gould, 2023, p.3). When using a topical peel, apply a small amount of product gently using warm water. Discontinue if you have open cuts, sunburns or if you are using retinol products. 

The most important thing when establishing a skin care routine is to keep the ACT principle in mind which is adjustable, consistent and tailored (Ludmann, 2023). A routine needs to be adjustable meaning that you need to adjust your skin care with passing years and when products no longer serve you. Skin care routines also need to be consistent meaning that we do it regularly to see benefits. Finally, your skin care routine should be tailored to your needs. 

My Skincare Routine

Morning: 

1. Cleanse: CeraVe Foaming Facial Cleanser, Daily Face Wash for Normal to Oily 

2. Moisturize: CeraVe Moisturizing Facial Lotion AM, SPF 30

Night: 

1. Cleanse: CeraVe Foaming Facial Cleanser, Daily Face Wash for Normal to Oily 

2. Moisturize: CeraVe PM Facial Moisturizing Lotion

3. Eye Cream: CeraVe Eye Repair Cream for Dark Circles and Puffiness for All Skin Types

In addition to skincare, your late 20s is a great time to consider (or re-consider) what supplements you are utilizing. Most of us either take no supplements, take supplements we do not really understand because we got a recommendation from a friend/ social media or take all of the supplements because we do not want to potentially create a gap. Every person with their individual circumstances, stage of life, gender, diet etc. have different supplement needs. It is important to note that consuming a balanced diet is the best way to ensure that we get all essential vitamins and minerals. According to RD Sarah Ferreira, the goal is to “build out an eating plan that does not require essential supplementation,” (Sullivan & Plowe, 2024, p.1). According to RD Sarah Ferreira, it is important that you “fine-tune your supplement regimen so the amount you are taking is supplementing your diet, rather than taking large amounts that your body is not able to use in the way you’re intending,” (Sullivan & Plowe, 2024, p.1). 

Keeping these facts in mind, there are certain supplements that are generally beneficial for women in their late 20s (25+): 

Potential Supplement List

1. Calcium: reduces the risk of “bone diseases like osteoporsosis,” by strengthening your bones (Pate, 2023, p.1).  The NHS reports that females have “lower bone density than males, regardless of nutrition,” (Sullivan & Plowe, 2024, p.1). The Office of Dietary Supplements recommends a dose of 500-600 mg daily (Sullivan & Plowe, 2024). 

2. Vitamin D: “plays a crucial role in the development of healthy bones,” and “helps your body absorb the extra calcium and other micronutrients from the food and supplements you take,” (Pate, 2023, p.1). It is also essential for “heart health and the prevention of certain diseases,”  and “enables the immune system to fight off viruses and bacteria,” (Pate, 2023, p.1). Some studies have found that “vitamin D deficiency could be linked to depression,” (Sullivan & Plowe, 2024, p.1). The Office of Dietary Supplements recommends that 19-70 year olds should “get at least 600 IU which is 15 micrograms,” of Vitamin D each day (Sullivan & Plowe, 2024, p.1). 

3. Iron: is called the blood builder because it “enables the blood to carry oxygen throughtout the body,” (Sullivan & Plowe, 2024, p.2). It is also important for “immune function, cognitive development, and aids in the production of red blood cells,” (Sullivan & Plowe, 2024, p.2). Low iron can lead to “constant fatigue, irregular periods, shortness of breath and decreased immune function,” (Pate, 2023, p.2).  The Office of Dietary Supplements suggests that females aged 19-50 “should aim for 18mg,” of iron each day (Sullivan & Plowe, 2024, p.2). 

4. Folate: called the cell generator and a powerhouse vitamin. Folate is also called vitamin B9 and we need folate for “cellular reproduction and growth,” as well as the “production of red blood cells and proper brain function,” (Sullivan & Plowe, 2024, p.2). Women should consume 400mcg, breastfeeding women should consume 500mcg, and pregnant women should consume 500mcg of folate daily (Sullivan & Plowe, 2024). 

5. Magnesium: called the body regulator given its “involvement in 300+ enzyme systems that regulate biochemical reactions in the body,” (Sullivan & Plowe, 2024, p.1). The Office of Dietary Supplements recommends that women aged 19-30 consume 310mg of magnesium daily while breastfeeding women should aim for 350mg per day (Sullivan & Plowe, 2024). 

6. Omega-3s: considered the heart protectors. A 2021 study found that people who consumed EPA and DHA  to manage coronary artery disease had cognitive and memory improvements (Sullivan & Plowe, 2024, p.2). The Office of Dietary Supplementation recommends that adult females consume 1.1 grams of ALA (a precursor for EPA and DHA) daily (Sullivan & Plowe, 2024). 

A balanced diet is the best way to ensure that we are reaching our daily vitamin and mineral quotas. If we are to supplement, these are some gender and age specific recommendations to discuss with your doctor. Knowledge is power and I hope that this discussion of skin care and supplementations has left you feeling empowered to continue to make the best choices for a healthier and happier tomorrow!

References

Gould, H. (2023). 8 ways to prevent premature aging. Health. https://www.health.com/beauty/what-every-26-to-29-year-old-needs-to-know-about-their-skin 

Ludmann, P. (2023). Dermatologist-recommended skin care for your 20s. American Academy of Dermatology. https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-in-your-20s

Pate, M. (2023). 5 supplements women should start taking in their 20s. Organically Grounded. https://www.organicallygrounded.com/blog/5-supplements-women-should-start-taking-in-their-20s 

Sullivan & Plowe (2024). 7 essential supplements for women. Everyday Health. https://www.everydayhealth.com/womens-health/7-essential-supplements-women/