Anti-Ageing Protocol

This protocol is for adults (typically 25+) who want to slow visible skin ageing, improve existing fine lines and texture, and maintain skin health long-term. It integrates topical skincare, oral supplements, and nutritional guidance — because skin ageing is driven by both external factors (UV, pollution) and internal factors (collagen decline, inflammation, oxidative stress).

Most anti-ageing advice only covers topicals. This protocol covers all three vectors.

The highest-impact intervention is UV protection (preventing extrinsic ageing). Everything else is secondary.

No supplement stack replaces a poor diet. The following nutritional factors have the strongest evidence for skin health:

• Protein adequacy — Collagen is a protein. Insufficient total protein intake limits collagen synthesis regardless of supplementation. Aim for 1.2–1.6g/kg body weight daily.
• Antioxidant-rich foods — Colourful fruits and vegetables (berries, citrus, leafy greens, tomatoes) provide systemic antioxidant support. Lycopene from cooked tomatoes has some evidence for mild photoprotection.
• Omega-3 rich foods — Fatty fish (salmon, mackerel, sardines) 2–3 times weekly. Reduces systemic inflammation.
• Minimise high-glycaemic foods — High sugar intake accelerates glycation (cross-linking of collagen fibres), contributing to skin stiffness and wrinkle formation. This is moderate-quality evidence but biologically plausible.
• Adequate hydration — Chronic dehydration reduces skin turgor. No need for excessive water intake, but consistent adequate hydration matters.
• Moderate alcohol consumption — Alcohol is a vasodilator and dehydrator that accelerates skin ageing markers. Reducing intake has visible skin benefits for many people.

• Niacinamide 4–5% (AM) — Additional antioxidant, oil control, and texture support. Layer under vitamin C or use on non-vitamin-C mornings. Full profile →
• Nicotinamide 500mg twice daily (oral) — For DNA repair and skin cancer prevention, especially with significant sun exposure history. Full profile →
• Peptide serum (PM) — On non-retinoid nights. Evidence is mixed for most peptides, but copper peptides and matrixyl have some supporting data.
• Astaxanthin 4–6mg (oral) — Systemic antioxidant with limited but promising skin data. Full profile →

Weeks 1–4: Retinoid adjustment period. Dryness, peeling, and mild irritation are normal. Supplement effects are building but not yet visible.

Weeks 4–8: Skin texture begins improving. Hydration from HA and ceramides stabilises. Collagen peptide and omega-3 effects starting to accumulate.

Weeks 8–12: Noticeable improvement in texture, tone, and skin quality. Fine lines from dehydration improve. Retinoid tolerance established.

Months 3–6: Meaningful improvements in fine lines and skin elasticity. Collagen remodelling from retinoid becomes visible. This is where the combined protocol shows real results.

Months 6–12+: Continued cumulative improvement. Anti-ageing skincare is a long-term commitment — the best results come from years of consistent practice, not weeks of intensive treatment.

• Expecting visible wrinkle reduction in 2 weeks — meaningful changes take months
• Focusing on expensive serums while skipping sunscreen — nothing undoes UV damage while it is still happening
• Over-complicating the routine with 10+ products
• Neglecting internal factors (diet, sleep, supplements) while perfecting the topical routine
• Starting retinoids and multiple actives simultaneously
• Comparing skin to filtered photos and AI-edited images