It’s like how working out when you’re young and fit helps you have a stronger body in old age, or maintaining a balanced diet in your prime helps curb health problems down the line. Caring for your skin while it's still blissfully firm and plump can help slow the arrival of visible signs of aging, keeping your complexion looking youthful for longer.
Not to mention, it’s a lot easier to protect against skin aging than it is to treat it once it shows up on your face.
To help you curate a good age-fighting regimen in your 30s, we tapped Michael Krathen, M.D., a board-certified dermatologist in Natick, Massachusetts, and Chief Medical Advisor for Cottonball, to lay out exactly what you need and the habits to start practicing now for great skin down the line. Gratification may be delayed, but it’ll be worth it.
Skincare habit #1: (Finally) embrace daily sunscreen
If there’s one habit that can make or break how your skin ages, it’s protecting your skin year-round from the damaging effects of the sun’s UV rays. In fact, Dr. Krathen calls wearing daily SPF ”one of the most important things to do in your 30s—and really, at any age."
Numerous studies have shown that exposure to UV rays breaks down the skin's collagen and elastin, leading to loss of elasticity, wrinkles, dark spots, and more. Far worse, it increases your risk of developing skin cancer.
One study found that an estimated 80% of visible skin aging in Caucasian women is caused by the sun. And since we acquire nearly half our accumulated lifetime sun exposure by the time we’re 40, according to The Skin Cancer Foundation, all the more reason to slather on the SPF in your 30s.
For those who require scientific fact that putting in the work now will pay off later: One study found that people under the age of 55 who applied sunscreen with SPF 15 or higher every day showed 24% less skin aging than those who did not use sunscreen daily. For the best defense, Dr. Krathen recommends applying a daily sunscreen or moisturizer that has at least SPF 30 broad-spectrum protection, meaning it works against UVA and UVB rays.
Skincare habit #2: Load up on antioxidants
You’ve probably heard of free radicals, but in this case, they have nothing to do with 1970s liberation movements. Free radicals are ubiquitous molecules in the air all around us that are missing an electron. When they’re airborne, they can latch onto electrons from other molecules—such as the ones in our skin cells—and steal them.
This pilfering, known as “oxidative damage,” speeds up the skin's aging process. Antioxidants act like shields, donating their electrons so the free radicals won't go after our cells.
Apply a high-quality antioxidant product every morning to help protect 30s skin from free radical damage, says Dr. Krathen. For maximum absorption of an antioxidant serum, smooth the formula on just-washed skin in the a.m., after you pat it dry but while your face is still damp.
Vitamins and minerals are common antioxidants. Topical vitamin C is shown to be one of the most potent antioxidants that protects the skin against UV-induced photodamage to help brighten and even out skin tone, as well as increase collagen production.
Niacinamide, which is derived from vitamin B3, is another well-researched ingredient that offers strong antioxidant protection among its numerous skin benefits. Among them: helping brighten skin, calm inflammation, and reduce acne.
Resveratrol, a polyphenol found in plants like grapes and berries as well as some nuts, is another powerful antioxidant and anti-inflammatory agent.
Cottonball VX.4 Daily Skin-Brightening Formula and VX.5 Undereye Smoothing & Brightening Balm both blend vitamin C and niacinamide. Cottonball VX.6 Precision Neck-Sculpting Complex contains niacinamide and resveratrol.
Skincare habit #3: Add a prescription retinoid to your nighttime regimen
Retinoids are like a pair of comfy-stylish Eberjey pajamas: a p.m. must. As the cornerstone of an effective age-fighting skincare routine, the sooner you can incorporate retinoids into your product arsenal, the better off your skin will be. These vitamin A derivatives speed up the skin's natural exfoliation process, which in turn helps firm the skin, minimize fine lines and wrinkles, even out skin tone, and improve texture.
“Retinoids are one of the few ingredients shown to build collagen over time,” says Dr. Krathen. “When you're young, the goal is to retain as much of your natural collagen and elastin as possible, and retinoids are a proven way to make that happen.”
Retinoids also combat breakouts—which can persist through your 30s—by unclogging pores to keep your complexion clear. Tretinoin, a prescription-strength retinoid, is available in Cottonball VX.2 Wrinkle-Smoothing & Prevention Complex.
Skincare habit #4: Get your beauty rest
It may sound patronizing, but it’s a real thing! We know that not getting enough sleep is bad for our physical health—and since the skin is our largest organ, chronic poor sleep can accelerate skin aging.
The skin’s repair and recovery functions occur overnight while we're snoozing, and emerging research indicates that supporting the skin's natural circadian rhythm could be essential for slowing the aging process.
A study on women who slept only 4 hours a night for 6 consecutive nights found that their skin’s hydration levels dropped dramatically after the first night and continued decreasing over subsequent nights. Their skin elasticity, texture, and appearance of wrinkles all worsened throughout the week. Additional research indicates that poor sleep has a negative impact on skin barrier function, the protective outer layer of skin.
The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults get at least seven hours of sleep each night. While prioritizing a reasonable bedtime every night isn't always realistic, doing it as much as possible will do your skin well in the long run.
Skincare habit #5: Double down on whole foods
If you are what you eat, then adopting a well-balanced diet rich in nutrient-dense whole foods will help support your skin's health. Research indicates that diets high in whole foods, fiber, antioxidants, and phytonutrients contribute to clearer, more radiant skin.
And a 2025 review of numerous studies on the link between nutrition and skin aging concluded that foods rich in antioxidants can slow the process of skin aging, while diets high in refined sugars and trans fats accelerate it.
Skincare habit #6: Back away from the butts
While the past few decades have seen a dramatic drop in the number of U.S. adults who smoke, nearly 1 in 5 still use tobacco. Cigarettes and e-cigarettes are the most popular methods, according to the CDC.
Research shows that smoking not only damages skin’s collagen and elastin to cause premature skin aging. It also increases your risk for developing psoriasis, delays the skin’s wound healing abilities, and may even contribute to acne. Smoking is also linked to certain types of skin cancer. In addition to saving your lungs, quitting smoking now can also save your skin.
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