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 intrinsic skin aging progresses genetically and due to cellular metabolism, external factors such as UV radiation, pollution, and lifestyle (exercise, nutrition, sleep) significantly accelerate this process.
The result is wrinkles, loss of elasticity, and a less radiant complexion. However, through the targeted selection of nutrients and antioxidants, not only can skin aging be counteracted, but collagen synthesis can also be stimulated – a central step to strengthen the skin from within and counteract 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 strength and elasticity. With increasing age, collagen production decreases, causing the skin to become thinner, lose its firmness, and develop wrinkles. Collagen production begins to decline as early as the age of 25, and from the age of 30, a loss of 1-2% per year is reported. 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-boosting diet is essential for skin health.
Nutrients that promote collagen synthesis and skin elasticity
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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, thus contribute to maintaining skin structure and elasticity. -
Amino acids: Building blocks for collagen fibers
Collagen is primarily made up of the amino acids glycine, proline, and lysine. These are found in animal products such as meat, fish, and egg products, as well as in legumes.Glycine is an essential building block for collagen synthesis and is primarily found 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 moisture, are also found in fish and meat. Particularly high levels of these amino acids can also be found in dairy products such as Gouda, Emmental, and quark, as well as in grain products, especially in wheat, spelt, and bran. Legumes also score high with a significant content of proline and lysine. -
Copper: Essential for collagen cross-linking
Copper promotes the cross-linking of collagen fibers, thereby increasing the stability of the tissue. It activates the enzyme lysyl oxidase, which connects collagen molecules and thus strengthens the connective tissue.Foods such as cashews, 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 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, whole grains (v.a. wild rice, wheat bran) as well as beef and veal and contributes to the formation and protection of skin structure. - Iron: Oxygen supply for skin cells Iron is essential for oxygen supply 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, what is crucial for iron supply is not only the content but also the bioavailability, which is highest in animal iron (heme iron). Plant-based iron (non-heme iron) is absorbed less well because certain substances like 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 it with vitamin C-rich foods can significantly increase the bioavailability of plant-based iron.
Antioxidants as skin protection: Vitamin C, Vitamin E, and polyphenols
The skin is particularly susceptible to oxidative damage from UV radiation and environmental influences. 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 not only stimulates collagen synthesis but also protects against light-induced collagen degradation.
- Vitamin E protects the lipid membranes (envelope) of skin cells and works in combination with Vitamin C against oxidative stress and photoaging. Very good sources of this vitamin are nuts, seeds, and plant oils such as canola and olive oil.
- Polyphenols, which are primarily found in berries, green tea, and olive oil, strengthen the antioxidant defense 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), which contributes to the maintenance of skin elasticity. In general, a colorful diet rich in seasonal vegetables, fruits, whole grains, and legumes forms the basis for a high intake of polyphenols.
Omega-3 fatty acids: Strengthening the skin barrier and anti-inflammatory effects
Omega-3 fatty acids in fatty fish, fish oil and algae oil have anti-inflammatory properties and stabilize cell membranes, allowing the skin to retain moisture better. They support the elasticity and firmness of the skin and promote the formation of healthy skin cells. In the long term, omega-3 fatty acids such as EPA and DHA can improve the skin's appearance by regulating the skin's moisture balance and protecting against harmful inflammatory processes.
Collagen supplementation and collagen peptides
Collagen-rich foods such as bone broth and collagen peptides in dietary supplements like pure collagen powder provide a direct source of the building blocks for collagen synthesis. Scientific studies have shown 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. As a vegan alternative, vegan collagen boosters provide collagen precursors such as vitamin C, hyaluronic acid, astaxanthin, and zinc.
Lifestyle factors and collagen protection
Smoking and excessive alcohol consumption increase oxidative stress and accelerate collagen breakdown.UV radiation also significantly contributes to the breakdown of collagen, which is why the use of sunscreen is an indispensable step in skincare. A healthy lifestyle, combined with a collagen-promoting diet, forms a strong foundation for skin health.
Conclusion: Collagen building 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 aging process of the skin. By combining vitamin C, amino acids, zinc, copper, iron, and polyphenols, a comprehensive protection is created that makes the skin glow from within and preserves its structure. Together with a healthy lifestyle, these nutrients can help keep the skin elastic, firm, and youthful.
Here you can listen to the entire interview in the Beyond Lifespan Podcast with Dr. Dorothea Portius:
