How to Improve Skin Health & Appearance

KEYPOINTS

• 01

  UV light damages the outer skin, while red light reaches deeper

  Short-wavelength UV mostly hits the epidermis, where it can mutate DNA, disrupt collagen and elastin in the dermis below, and raise skin-cancer risk. Long-wavelength red and near-infrared light penetrates deeper. That difference is why Huberman treats UV as something to manage by dose, while red light shows up later as a possible therapy.

• 02

  Some sun is good for you; excess sun ages skin

  Every dermatologist Huberman consulted agreed on both points. Skin is an endocrine organ involved in vitamin D, testosterone and estrogen pathways, so some sun exposure is beneficial, while too much accelerates visible aging and raises cancer risk. He notes that some of the deadliest skin cancers arise independently of sun exposure.

• 03

  Physical barriers are the least controversial protection

  Hats, shirts and jackets block sun without any chemical debate. How much protection you need depends on your skin pigmentation, where you live, the season and what you're doing outdoors. Huberman places himself between the extremes of 'sunscreen truther' and 'beekeeper'.

• 04

  Mineral sunscreens reflect UV; chemical sunscreens absorb it

  Mineral ('inorganic') sunscreens use zinc oxide and/or titanium dioxide and are generally considered safe at up to 25% concentration. Chemical ('organic') sunscreens use compounds like oxybenzone and avobenzone, some of which raise endocrine-disruption concerns. Huberman notes those concerns come mainly from studies using very high application amounts.

• 05

  No chemical sunscreen for babies under 6 months

  Infant skin absorbs substances almost like mucosal tissue. Huberman personally avoids chemical sunscreens. If titanium dioxide worries you (suggestive evidence only, mainly about nano-sized particles crossing the skin), choose a zinc-oxide-only formula. Titanium dioxide is often added mainly to make zinc less pasty.

• 06

  Sunscreen doesn't block your vitamin D

  Dermatologists told Huberman that sun exposure still supports vitamin D even with sunscreen or clothing, because longer wavelengths get through. If you supplement, he suggests starting low, around 1,000–3,000 IU (up to 5,000), and testing your levels; even people who get a lot of sun can be low.

• 07

  Oral collagen is a surprising exception to 'no targeted nutrients'

  Eating liver doesn't specifically feed your liver, yet meta-analyses show that 5–15 g a day of hydrolyzed collagen, especially with vitamin C, can measurably improve elasticity and wrinkles. Dermatologists suggested 15–30 g a day of collagen peptides with 500–1,000 mg vitamin C, or food sources such as bone broth. The proposed mechanism is that di- and tripeptides increase fibroblast activity.

• 08

  Niacinamide supports moisture, inflammation, pores and dark spots

  Dermatologists recommended 500 mg twice a day of this vitamin B3 form, which boosts ceramides (skin lipids that hold moisture), reduces inflammation, balances oil and can lighten hyperpigmented spots. Effects take 3–6 months. Topical versions need about 2–10% niacinamide, often paired with hyaluronic acid as a humectant (it holds moisture in).

• 09

  Retinoids are the dermatologists' top pick, with real cautions

  Tretinoin (Retin-A) and related vitamin-A derivatives act through retinoic acid on gene expression, building collagen and new skin. Dermatologists were 'bullish' about starting in your 20s and reported 'remarkable results'. They must be avoided in pregnancy or breastfeeding because of fetal-development risk, and they increase light sensitivity, redness and dryness. Over-the-counter retinoid esters are popular but less studied.

• 10

  BPC-157 and copper peptides: plausible mechanism, little human evidence

  BPC-157 increases blood-vessel growth and wound healing in animals, but Huberman knows of only one weak human study. It's unclear whether it crosses the skin, and growing new vessels throughout the body could also feed undetected tumors. Copper supports DNA repair and acts as an antioxidant, but too much triggers inflammation, so aim for adequate dietary levels rather than extra supplements.

• 11

  Insulin spikes fuel acne through mTOR and androgens

  High-glycemic-load eating raises insulin and glucose, activating the mTOR growth pathway, which increases androgen signaling, sebum (skin oil) and the cells that clog pores. Processed, high-heat foods add inflammatory advanced glycation end products (AGEs). Huberman says the teenage myth is true: fried food can make skin worse.