Anti-aging—Naturally
Anti-aging skincare is a multibillion-dollar industry, with women (and men) across the globe focusing both their funds and their time on skincare products, treatments and procedures to slow the inevitable process of aging on their appearance. And no matter what you choose to do or not do from a topical or aesthetic perspective, you’re missing a big piece of the anti-aging puzzle if you’re ignoring the internal factors that affect aging and our skin. Using the right nutrients for the body’s largest organ and eating and drinking the right foods will play a pivotal role in how well (or quickly) your skin ages. So, whether you choose Botox or not, here are the nutrients you should be focusing on to improve the appearance of your skin and reduce the signs of aging.
Collagen
If you haven’t already heard about collagen for your skin, you must be hiding under a rock, so I assume I’m preaching to the converted on this one. Collagen is the main protein structure of various connective tissue, including our skin. With aging comes a reduction in natural collagen synthesis, lending a hand to sagging skin, wrinkle formation and a lack of epidermal, or skin, thickness. As a supplement, collagen provides a decent amount of protein per serve and is rich in the amino acid glycine, which has been well-researched for its anti-aging effects not just on the skin, but on our brains as well. Glycine has been touted as a longevity supplement, so an increased intake in collagen may be doing more than slowing the aging of just your skin!
The relevance of collagen supplements was a hotly debated topic for a while, but we do have some recent research to back its use in an anti-aging regime. Studies from 2022 and 2023 show that both topical and oral collagen use can help to reduce or delay skin aging, and when orally administered collagen improves skin moisture, elasticity and hydration.
The type of oral collagen you use plays a key role in how effective it is when it comes to anti-aging skin support. You want a product that contains collagen peptides, which simply put are smaller, more easily absorbable units of collagen that are transported into the bloodstream and onto the skin, where we want them. You can get bovine-sourced or marine-sourced collagen peptide supplements, and both seem to measure up well when it comes to the anti-aging effects.
Zinc
Zinc is an essential mineral that has been touted for its beneficial use in skincare for years. Not only does it reduce acne scarring and increase skin healing, but it is also a major player in hyperpigmentation treatment, as it’s been shown to reduce the formation of melanin in the skin. As a mineral, it works as an antagonist to copper, balancing elevated copper levels – and excess copper in the body is linked with melasma and hyperpigmentation.
Zinc also helps with collagen synthesis and sebum production, making it another skincare gem highly indicated for those with both oily and dry skin, as sebum levels can fluctuate in our 30s and 40s in particular — causing pimples one minute and dry skin with fine lines the next.
Zinc also boasts antioxidant properties, which prevent free radical damage, thus reducing the inevitable effects of ageing on the skin. Free radicals come in many forms, including poor diet, environmental pollution, alcohol intake, smoking, UV damage and even stress. Free radicals play a role in breaking down our skin’s collagen, encouraging wrinkles and lines, dark spots, blemishes and loose, saggy skin. Besides increasing your zinc intake, eating a diet high in colourful fruit and vegetables is another important way to boost your antioxidant intake for the health of your skin.
Omega 3
Omega 3 essential fatty acids are found in fish, seafood and algae; ‘essential’ meaning the body requires an intake via diet (or supplement) and cannot create these nutrients itself. When it comes to the skin, omega 3 has a long history of use with many ailments, ranging from acne to dermatitis, eczema, dry skin and of course anti-aging. Omega 3 helps to balance the skin’s sebum or oil production, improving hydration and decreasing rough & dry skin. They help to improve the skin barrier function to prevent water loss, helping to keep the skin looking plump and glowy. Omega 3 intake also reduces inflammation in the body and consequently in the skin, again helping to fight oxidative damage and slowing the natural aging process. What’s more, omega 3 can help to increase our natural collagen production, so supporting your intake alongside your collagen supplement acts like a double-edged, anti-aging sword.
Another perk of omega 3 intake is that it may bolster your body’s internal defences against UV rays, acting like a sunscreen from within. Tanning was cool in our 20s, but as we get older and wiser, we know that sun protection is vital for slowing the natural aging process of the skin. So, besides your daily SPF application to your face, increasing your intake of omega 3 can help protect against the aging effects of UV exposure. Aim for a serve of oily fish 3x per week, with smaller fish such as sardines, salmon, anchovies and mackerel being your best options. If you don’t eat fish, a high-quality omega 3 fish oil or algal oil supplement will be your best bet.
Hyaluronic Acid
Hyaluronic acid is a common ingredient in topical anti-aging skincare products, and it’s no surprise why — it has a unique ability to retain moisture. It strengthens the skin’s barrier, ensuring the skin stays hydrated and gives a youthful and fresh look to fine lines and dry, dehydrated skin. Hyaluronic acid is used for both prevention and treatment of fine lines and for those wanting to achieve skin that appears dewy, hydrated and plump. It’s a key player for anyone concerned with dry, dehydrated skin and is often used for red or inflamed skin conditions as well.
Hyaluronic acid is an ingredient to look out for in topical skincare products, but we can also use it as an oral supplement for positive skin effects. As we age, levels of hyaluronic acid in the body drop gradually over time, so a supplement can improve the hydration of aged skin and is even used for dry eyes and joint pain, too. As a supplement, it is often paired up with collagen and zinc, with some studies showing that hyaluronic acid supplements can improve the appearance of your skin after 8 weeks of use.
Vitamin A
Last but certainly not least, vitamin A is another nutrient that boasts a long line of skin health perks, from being used to treat acne, scarring, psoriasis, warts and of course as a focus for aging skin. Often known as ‘retinoids’ or ‘retinoic acid’, vitamin A and its various derivatives are popular with skincare experts due to its ability to reduce fine lines and wrinkles, shrink enlarged pores, neutralize free radicals within the skin layer and reduce mild pigmentation. Retinoids stimulate the production of new blood vessels in the skin, softening age spots and rough patches. They help to increase the production of collagen and can mitigate some of the ultraviolet radiation (UVR)-induced changes that damage dermal or skin collagen.
Vitamin A is a common ingredient in topical skincare products, though it should be used under the guidance of a skincare expert or facialist as it can cause side effects. Oral vitamin A supplements should not be taken without first consulting a trained healthcare practitioner, so don’t self-prescribe this one – it needs to be taken under the guidance of a professional only, as high doses can be toxic.
Diet and our Skin
It is important to note that diet, hydration and gut health play pivotal roles in our skin health, and we can’t expect miracles from the above nutrients without considering that we are what we eat, quite literally. Dehydration is a huge factor that impacts aging skin, as is sugar intake and insufficient protein. Focus on a wholefoods diet rich in protein and fibre, and keep your daily water intake up. Avoid processed sugars and instead opt for high-protein foods, which will keep your energy up and your appetite satiated and will improve your collagen production for supple skin. Avoid free radical damage from alcohol and smoking and prioritise your daily SPF use to minimise aging effects from UV damage. Great skin comes from within, so don’t put all your eggs in the topical skincare basket only, so to speak.
Disclaimer: The above post is not medical advice and is intended for reading purposes only. Do not self-prescribe supplements without consulting a healthcare professional first.
