Aging is inevitable, and when it comes to skin aging—think fine lines, sagging, and wrinkles—we often strive to escape the toll that time takes on our skin. However, it sometimes feels like we are running in place and not making any real progress. Why do the topical products we use only take us so far? The answer lies in understanding that achieving radiant skin involves more than just what you apply to it: It requires internal wellness—a glow from the inside out.

The Science of Aging

Before we dive into the connection between internal wellness and healthy skin, it is essential to understand the science of aging. There are two categories of aging.

Intrinsic Aging

This natural aging process occurs over time, typically beginning in our mid‑20s. Our skin’s ability to regenerate new cells slows down, leading to thinner skin and a duller complexion due to reduced rates of cell turnover. We also lose collagen (which provides our skin with its structure and elasticity) and elastin (which gives our skin its firmness). The loss of both contributes to the appearance of wrinkles and sagging. Our skin also begins to produce less oil and experiences reduced circulation, leading to dryness and an uneven tone.

Extrinsic Aging

This type of aging is caused by external factors and environmental exposures, which can accelerate the natural aging process and lead to premature aging. Factors such as ultraviolet (UV) light exposure from the sun, smoking, pollution, excessive alcohol consumption, and poor nutrition can cause oxidative stress, dehydration, and premature loss of collagen and elastin.

As daunting as it sounds, aging is entirely normal! Wrinkles are only perceived as a problem because society has made them so. Aging can be beautiful; our skin tells a story. For example, smile lines (what some call “crow’s feet”) are memories of laughs and smiles shared, and our skin is a testament to a life well-lived. However, it is important to take good care of our skin, and with a little care from the inside out, we can approach aging with grace.

To combat aging, adopting lifestyle changes and practicing sun protection are key. This can be achieved with sunscreen or sun avoidance, and by avoiding smoking and excessive alcohol consumption, managing stress, and ensuring adequate sleep.

Diet and hydration also play crucial roles in skin health. A diet rich in antioxidants, vitamins, and minerals supports skin health. We can also support our skin with supplements and topicals as well. Incorporating nutrients that aid in skin health and adopting a holistic approach can help maintain a youthful appearance.

The Role of Nutrition in Skin Health

What we eat can significantly affect the health of our skin. Diets high in antioxidants, healthy fats; protein; fibre; and micronutrients such as zinc and vitamins A, C, and E are very supportive for our skin. Conversely, diets high in sugar and processed foods can lead to glycation, where sugar molecules attach to proteins, damaging collagen and elastin.[i]

Consuming a diet rich in foods like wild-caught salmon, walnuts, flaxseed, vegetables (leafy greens, broccoli, zucchini, sweet potatoes), berries (strawberries, blueberries, blackberries, and raspberries), whole grains, and probiotics (yogurt, sauerkraut, and other fermented foods) can set you up for success in maintaining skin health. As a bonus, it will probably make you feel really good!

Key Nutrients for Skin Health

Lipids

Skin requires lipids in order to support and maintain a healthy barrier and skin hydration.

Omega‑3 Fatty Acids

Found in foods like fatty fish, flaxseed oil, walnut and chia oils, and certain species of algae. Omega‑3s help reduce inflammation, support healthy cell membranes, and maintain skin hydration. Fish oils high in omega‑3 can help reduce inflammation and support healthy skin membranes.[ii]

Omega‑6 Fatty Acids

Abundant in nonfragrant plant oils like borage oil (rich in gamma-linolenic acid [GLA] and linoleic acid [LA]) and passionfruit oil (high in linoleic acid), ingredients which help reduce inflammation and maintain the skin barrier. Evening primrose oil, another source of GLA, can aid in skin moisture and elasticity due to its high content of omega‑6 fatty acid, linoleic acid.[iii] Low intakes of omega‑6 fatty acids have been associated with increased transepidermal water loss (TEWL), which is a sign of a compromised skin barrier.

Regular intake of evening primrose oil with high GLA content has been associated with improved skin elasticity, moisture, firmness, skin texture, and reduced TEWL.[iv]

Vitamin E

Vitamin E is an essential antioxidant found in cell membranes, contributing to overall skin health. It also helps shield the skin from UV damage, oxidative stress, and environmental factors like pollution. Evidence suggests that vitamin E levels are depleted when skin is exposed to sunlight, indicating that antioxidants are used up before a sunburn occurs.[v] This supports the idea that supplementing with vitamin E can further decrease sun damage when used alongside regular sunscreen.

The Synergy of Vitamins E and C

Vitamin E’s benefits are enhanced when combined with vitamin C. Vitamin C replenishes vitamin E in cell membranes and is responsible for the production of collagen. Additionally, vitamin C is crucial for improving skin-barrier lipids like ceramides, which help maintain the skin’s integrity by preventing water loss and supporting the skin’s natural moisturizing factor. Together, vitamins E and C work synergistically to reduce UV damage and promote good skin health.[vi]^, [vii]

Collagen: Essential for Skin Structure, Wrinkle Reduction, and Elasticity Improvement

Collagen is crucial for maintaining skin structure and elasticity, but its levels naturally decrease with age. This decline contributes to the appearance of wrinkles and reduced skin firmness. However, studies have demonstrated that supplementation with specific collagen peptides (Verisol® [collagen types I and III] can positively affect skin health, particularly by improving skin elasticity and potentially reducing wrinkles.[viii] Additionally, collagen supplementation is believed to enhance skin moisture, with the most significant moisturizing effects observed in individuals over the age of 50.

With all that being said, it is clear that skin aging is much more complex than just wrinkle development. However, even though the aging process is complicated, supporting your skin does not have to be. By combining a balanced diet, a healthy lifestyle, appropriate supplements, and effective topical treatments into your daily routine, you can enhance your skin’s appearance and overall wellbeing. Adopting an inside-out approach to skin health can have a profound impact, making you look better and feel better holistically. It is never too late to make these changes, and with consistent effort, you can achieve radiant skin well into your 50s and beyond.

Dr. Dasha Leneva, ND

A naturopathic physician based in British Columbia helping people understand their bodies so they can be more confident about their health, she believes that even small practical habits can make astounding differences in people’s lives.