How to Look Younger: 6 Habits Ranked by the Strength of the Evidence

A smiling woman at a kitchen counter with a glass of water and a bowl of yellow collagen gummy bears

Quick answer

The habits with the strongest evidence for younger-looking skin are, in order:

  1. Daily broad-spectrum sunscreen
  2. Not smoking
  3. A topical retinoid or bakuchiol
  4. Daily hydrolyzed collagen for 8–12 weeks or longer
  5. Good sleep
  6. Less added sugar

Sunscreen and retinoids prevent and repair damage at the skin's surface. Collagen, sleep and diet work from the inside. The best results come from combining them, and from sticking with them for months.

How we ranked these habits

We ranked each habit by the type of evidence behind it, not by how popular it is:

  • Strong: randomized controlled trials (RCTs) in people, ideally several.
  • Moderate: at least one good trial, or consistent observational studies.
  • Supporting: a well-understood biological mechanism, but limited direct trials of the habit itself in healthy people.
Rank Habit Evidence strength Key study
1 Daily sunscreen Strong (4.5-year RCT) Hughes et al., 2013
2 Not smoking Moderate (twin study) Okada et al., 2013
3 Retinoid or bakuchiol Strong for retinoids; moderate for bakuchiol (RCT) Dhaliwal et al., 2019
4 Collagen peptides Strong (meta-analyses of RCTs) de Miranda et al., 2021
5 Good sleep Moderate (observational) Oyetakin-White et al., 2015
6 Less added sugar Supporting (mechanism) Gkogkolou & Böhm, 2012

1. Wear sunscreen every day

Why it works: UV exposure causes most visible skin ageing on the face. In a 4.5-year randomized trial of 903 adults, people assigned to apply sunscreen daily showed no detectable increase in skin ageing. Their skin aged 24% less than that of people who used sunscreen only when they chose to (Hughes et al., 2013).

How to do it: Use broad-spectrum SPF 30 or higher every morning, on your face, neck and the backs of your hands, even on cloudy days.

2. Don't smoke

Why it works: In a study of 79 pairs of identical twins, the twin who smoked (or smoked for longer) had more upper eyelid sagging, under-eye bags, deeper nasolabial folds, more lip wrinkles and more jowling, as rated by blinded judges (Okada et al., 2013). Because the twins share their genes, this isolates the effect of smoking well.

How to do it: If you smoke, stopping is the biggest single change you can make for your skin.

3. Use a retinoid, or bakuchiol if retinoids irritate you

Why it works: Topical retinoids are the best-studied ingredients for repairing sun-damaged skin, but they often cause dryness, peeling and stinging. In a 12-week randomized double-blind trial, bakuchiol (a plant-derived compound) and retinol reduced wrinkle area and hyperpigmentation equally, with no statistical difference between them. The retinol group reported more scaling and stinging (Dhaliwal et al., 2019).

How to do it: Use a retinoid at night and build up slowly, or choose bakuchiol if your skin is sensitive. Always pair it with daytime sunscreen.

4. Take collagen peptides daily for 8–12 weeks

Why it works: A 2021 meta-analysis of 19 randomized trials (1,125 participants) found that oral hydrolyzed collagen improved skin hydration and elasticity and reduced wrinkles compared with placebo, usually after about 90 days (de Miranda et al., 2021). A 2023 meta-analysis agreed (Pu et al., 2023).

Collagen peptides such as Pro-Hyp reach the bloodstream after you eat them (Yazaki et al., 2017). In lab studies, they stimulate the skin cells that make collagen and hyaluronic acid (Ohara et al., 2010). Marine collagen has its own trial: in 72 women, tuna collagen peptides improved elasticity, hydration and skin density compared with placebo after 8 weeks (Morakul et al., 2024).

How to do it: Take 2.5–10 g of hydrolyzed collagen every day, the range used in trials, for at least 8–12 weeks. Consistency matters more than timing.

A glass bowl of yellow collagen gummy bears on a marble counter next to a glass of water and a notebook
Collagen trials used daily doses over 8–12 weeks: consistency is the point.

5. Get enough good-quality sleep

Why it works: In a study of 60 women, chronic poor sleepers had more signs of intrinsic skin ageing. Good sleepers' skin barrier recovered 30% more than poor sleepers' 72 hours after a tape-stripping test, and good sleepers recovered faster from UV redness (Oyetakin-White et al., 2015). Much of the body's growth hormone is released during deep sleep (Van Cauter et al., 2000). This is an observational result: it shows a link, not proof that more sleep reverses ageing.

How to do it: Aim for 7–9 hours, keep a regular schedule, and keep your bedroom cool and dark.

A bedside table with a lamp and a mug of tea beside an unmade bed in warm evening light
Chronic poor sleepers show more signs of skin ageing and slower barrier recovery.

6. Cut back on added sugar

Why it works: High blood sugar drives glycation: sugars bond to collagen and form advanced glycation end products (AGEs), which stiffen collagen fibres and make them harder to replace (Gkogkolou & Böhm, 2012). Skin collagen lasts about 15 years, so the damage builds up over time (Verzijl et al., 2000). The mechanism is well established, but trials testing whether cutting sugar reduces wrinkles in healthy people haven't been done (Danby, 2010).

How to do it: Cut back on added sugars, especially sugary drinks, and choose zero-sugar versions of things you have every day. → Read more: Does sugar cancel out your collagen?

What doesn't make the list

  • Topical collagen creams. Collagen molecules are too large to get into the dermis from a cream. They moisturise the surface but don't replace collagen in your skin.
  • Mega-doses of collagen. There's no good evidence that more than about 10 g a day works better for skin. See When is the best time to take collagen?

Where The Good Jelly Co. fits

We make collagen candy, so we have an interest in habit #4. We've ranked it where the evidence puts it.

Each 60 g bag has 6 g of hydrolyzed marine collagen and 0 g of sugar, which covers #4 without adding to #6. It's a snack, so it's easy to make a daily habit.

Shop The Good Jelly Co. collagen gummies →

Frequently asked questions

What is the most effective way to look younger?

Daily broad-spectrum sunscreen has the strongest evidence. In a 4.5-year randomized trial, people who used sunscreen daily showed no detectable increase in skin ageing, and their skin aged 24% less than that of occasional users. Not smoking, a topical retinoid, and daily collagen peptides also have good evidence.

Is bakuchiol as good as retinol?

In a 12-week randomized double-blind trial, bakuchiol and retinol reduced wrinkles and hyperpigmentation equally, with no statistical difference. Bakuchiol caused less scaling and stinging, making it a good option for sensitive skin. Retinoids still have the larger overall body of evidence.

Do collagen supplements actually work for wrinkles?

Yes, according to meta-analyses of randomized trials. A 2021 analysis of 19 trials with 1,125 participants found hydrolyzed collagen reduced wrinkles and improved skin hydration and elasticity compared with placebo, typically after about 90 days of daily use.

Does lack of sleep age your skin?

Studies link poor sleep to faster-looking skin ageing. In one study, chronic poor sleepers had more signs of intrinsic ageing, and good sleepers' skin barrier recovered 30% more after damage. The study was observational, so it shows a link rather than cause and effect.

Does sugar cause wrinkles?

High blood sugar drives glycation, which stiffens skin collagen over time, so a high-sugar diet plausibly contributes to skin ageing. The mechanism is well established, but there are no trials showing that cutting sugar reduces wrinkles in healthy people.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  1. Hughes MC, Williams GM, Baker P, et al. (2013). Sunscreen and prevention of skin aging: a randomized trial. Annals of internal medicine 158(11):781-90. PubMed 23732711
  2. Okada HC, Alleyne B, Varghai K, et al. (2013). Facial changes caused by smoking: a comparison between smoking and nonsmoking identical twins. Plastic and reconstructive surgery 132(5):1085-1092. PubMed 23924651
  3. Dhaliwal S, Rybak I, Ellis SR, et al. (2019). Prospective, randomized, double-blind assessment of topical bakuchiol and retinol for facial photoageing. The British journal of dermatology 180(2):289-296. PubMed 29947134
  4. de Miranda RB, Weimer P, Rossi RC (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology 60(12):1449-1461. PubMed 33742704
  5. Pu SY, Huang YL, Pu CM, et al. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients 15(9). PubMed 37432180
  6. Yazaki M, Ito Y, Yamada M, et al. (2017). Oral Ingestion of Collagen Hydrolysate Leads to the Transportation of Highly Concentrated Gly-Pro-Hyp and Its Hydrolyzed Form of Pro-Hyp into the Bloodstream and Skin. Journal of agricultural and food chemistry 65(11):2315-2322. PubMed 28244315
  7. Ohara H, Ichikawa S, Matsumoto H, et al. (2010). Collagen-derived dipeptide, proline-hydroxyproline, stimulates cell proliferation and hyaluronic acid synthesis in cultured human dermal fibroblasts. The Journal of dermatology 37(4):330-8. PubMed 20507402
  8. Morakul B, Teeranachaideekul V, Wongrakpanich A, et al. (2024). The evidence from in vitro primary fibroblasts and a randomized, double-blind, placebo-controlled clinical trial of tuna collagen peptides intake on skin health. Journal of cosmetic dermatology 23(12):4255-4267. PubMed 39075819
  9. Oyetakin-White P, Suggs A, Koo B, et al. (2015). Does poor sleep quality affect skin ageing?. Clinical and experimental dermatology 40(1):17-22. PubMed 25266053
  10. Van Cauter E (2000). Slow wave sleep and release of growth hormone. JAMA 284(21):2717-8. PubMed 11105165
  11. Gkogkolou P, Böhm M (2012). Advanced glycation end products: Key players in skin aging?. Dermato-endocrinology 4(3):259-70. PubMed 23467327
  12. Verzijl N, DeGroot J, Thorpe SR, et al. (2000). Effect of collagen turnover on the accumulation of advanced glycation end products. The Journal of biological chemistry 275(50):39027-31. PubMed 10976109
  13. Danby FW (2010). Nutrition and aging skin: sugar and glycation. Clinics in dermatology 28(4):409-11. PubMed 20620757