Guest article by our nutrition expert Dr. Dorothea Portius
Skin aging is a complex biological process, influenced by internal (intrinsic) and external (extrinsic) factors. While the intrinsic skin aging genetically and metabolically determined progression, accelerate external factors such as UV radiation, pollution and lifestyle (exercise, diet, Sleep) this process clearly.
The result is wrinkles, loss of elasticity, and a less radiant complexion. Due to the targeted selection of nutrients and antioxidants However, it can not only counteract skin aging, but also stimulate collagen synthesis – a key step in strengthening the skin from within and counteracting the external aging process.
The importance of collagen for youthful-looking and firm skin
Collagen, the most important structural protein of the skin, forms the foundation for firmness and elasticity. Collagen production decreases with age.This causes the skin to become thinner, lose elasticity, and wrinkles to form. Collagen production begins to decline as early as age 25, and from age 30 onwards, a loss of 1-2% per year is described.Additionally, collagen is broken down more quickly by UV radiation and oxidative stress. The breakdown of collagen fibers weakens the extracellular matrix (ECM), leading to visible signs of aging. However, since collagen production can be supported by certain nutrients, a collagen-promoting diet is essential for skin health.
Nutrients that promote collagen synthesis and skin elasticity
- Vitamin C: Essential co-factor for collagen formation
Vitamin C plays a central role in collagen synthesis and protects skin cells from oxidative stress. It supports enzymes that convert procollagen into collagen and acts as a powerful antioxidant. Foods rich in vitamin C, such as bell peppers, citrus fruits, berries, and broccoli, therefore contribute to maintaining skin structure and elasticity. - Amino acids: Basic building blocks for collagen fibers
Collagen consists mainly of amino acids Glycine, proline and lysineThese are found in animal-based foods such as meat, fish and egg products, as well as in legumes. Glycine Glycine is an essential building block for collagen synthesis and is found primarily in meat and fish. Legumes such as lentils, soybeans, and peanuts are also rich in glycine. Proline and lysine, two amino acids important for skin hydration, are also found in... Fish and meat They contain. Particularly high levels of these amino acids are also found in dairy products such as Gouda, Emmental, and quark, as well as in grain products, especially wheat, spelt, and bran. Also Legumes They score points with a high content of proline and lysine. - Copper: Essential for collagen cross-linking
Copper promotes the cross-linking of collagen fibers, thereby increasing tissue stability. It activates the enzyme lysyl oxidase, which links collagen molecules together, thus strengthening connective tissue. Foods such as cashew nuts, dark chocolate, sesame seeds (tahini), and shellfish are valuable sources of copper that positively influence skin firmness. - Zinc: Co-factor for collagen production and cell regeneration
zinc Zinc supports cell regeneration and wound healing and plays an important role in collagen synthesis. Due to its antioxidant properties, zinc protects collagen from damage caused by free radicals. It is found in pumpkin seeds, legumes, and whole grains (v.a. Wild rice, wheat bran) as well as beef and veal, and contributes to the building and protection of the skin structure. - Iron: Oxygen supply for skin cells Iron is essential for oxygen transport and supports cell renewal and collagen synthesis. Iron is found in many plant and animal foods, including beef and veal, legumes, hemp seeds, and cocoa powder. However, the crucial factor for iron supply is... not only the content, but also the bioavailabilityThe absorption rate is highest for animal-based iron (heme iron). Plant-based iron (non-heme iron) is less well absorbed because certain substances such as phytic acid (e.g., in grains), oxalic acid (e.g., in spinach), and Polyphenols (e.g., in tea and coffee) inhibit iron absorption. However, combining plant-based iron with vitamin C-rich foods can significantly increase its bioavailability.
Antioxidants as skin protection: Vitamin C, Vitamin E and polyphenols
The skin is particularly susceptible to oxidative damage caused by UV radiation and environmental factors. These increase the concentration of reactive oxygen species (ROS), which attack collagen and accelerate skin aging. Antioxidants neutralize these free radicals and protect skin cells..
- Vitamin C It not only stimulates collagen synthesis but also protects against light-induced collagen degradation.
- Vitamin E It protects the lipid membranes (outer layer) of skin cells and, in combination with vitamin C, combats oxidative stress and photoaging. Excellent sources of this vitamin include nuts, seeds, and vegetable oils such as rapeseed and olive oil.
- PolyphenolsPolyphenols, found primarily in berries, green tea, and olive oil, strengthen the antioxidant defenses and protect the skin from environmental influences. Catechins in green tea can also inhibit the collagen-degrading activity of enzymes such as matrix metalloproteinase (MMP), thus helping to maintain skin elasticity. In general, a varied diet rich in seasonal vegetables, fruits, whole grains, and legumes provides the basis for a high intake of polyphenols.
Omega-3 fatty acids: Strengthening of the skin barrier and anti-inflammatory effects
Omega-3 fatty acids in fatty fish, Fish oil Algae oil and omega-3 fatty acids have anti-inflammatory properties and stabilize cell membranes, enabling the skin to retain moisture better. They support skin elasticity and firmness and promote the formation of healthy skin cells. In the long term, omega-3 fatty acids such as omega-3 can have a beneficial effect. EPA and DHA They improve the appearance of the skin by regulating the skin's water balance and protecting it from harmful inflammatory processes.
Collagen supplementation and collagen peptides
Collagen-rich foods such as bone broth and Collagen peptides in Dietary supplement like pure Collagen powderThey offer a direct source of the building blocks for collagen synthesis. Scientific studies have demonstrated the promising effects of collagen peptides on skin density and firmness, as they can stimulate the body's own collagen production and improve moisture balance.
Lifestyle factors and collagen protection
Smoking and excessive alcohol consumption increase oxidative stress and accelerate collagen breakdown. UV radiation also significantly contributes to collagen degradation, which is why using sunscreen is an essential step in skincare. A healthy lifestyle, combined with a collagen-boosting diet, forms a strong foundation for healthy skin.
Conclusion: Collagen production and anti-aging through targeted nutrition
A balanced diet rich in antioxidants, vitamins, minerals, and essential fatty acids strengthens collagen synthesis and can effectively counteract the skin's aging process. The combination of vitamin C, amino acids, zinc, copper, iron, and polyphenols creates comprehensive protection that makes the skin radiant from within and preserves its structure. Along with a healthy lifestyle, these nutrients can help keep skin elastic, firm, and youthful.
Here you can The entire interview in Beyond Lifespan Podcast Listen with Dr. Dorothea Portius:
