Guest article by our nutrition expert Dr. Dorothea Portius
Skin ageing is a complex biological process, influenced by internal (intrinsic) and external (extrinsic) factors. While intrinsic skin ageing progresses genetically and due to cell metabolism, external factors such as UV radiation, environmental pollution and lifestyle (exercise, nutrition, sleep) significantly accelerate this process.
The result is wrinkles, loss of elasticity and a less radiant complexion. However, a targeted selection of nutrients and antioxidants can not only counteract skin ageing, but also stimulate collagen synthesis - a key step in strengthening the skin from the inside out and counteracting the external ageing process.
The importance of collagen for youthful-looking and firm skin
Collagen, the skin's most important structural protein, forms the foundation for firmness and elasticity. With increasing age, collagen productiondecreases, causing the skin to become thinner, lose its elasticity and wrinkles to form. Collagen production decreases from the age of 25 and from the age of 30 a loss of 1-2% per year is described. In addition, collagen is broken down more quickly by UV radiation and oxidative stress. The breakdown of collagen fibers weakens the extracellular matrix (ECM), which leads to visible signs of aging. However, as 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. Vitamin C-rich foods such as peppers, citrus fruits, berries and broccoli therefore help to maintain skin structure and elasticity. - Amino acids: basic building blocks for collagen fibers
Collagen consists mainly of the amino acids glycine, proline and lysine. These are found in animal foods such as meat, fish and egg products as well as legumes. Glycine is an essential building block for collagen synthesis and is mainly found in meat and fish. Legumes such as lentils, soybeans and peanuts are also rich in glycine. Proline and lysine, two amino acids that are important for skin hydration, are also found in fish and meat Particularly high levels of these amino acids are also found in dairy products such as Gouda, Emmental and quark, as well as in cereal products, especially wheat, spelt and bran. Pulses also score highly with a high content of proline and lysine. - Copper: Essential for collagen cross-linking
Copper promotes the cross-linking of collagen fibers, which increases the stability of the tissue. It activates the enzyme lysyl oxidase, which binds collagen molecules together and thus strengthens the connective tissue. Foods such as cashew nuts, dark chocolate, sesame seeds (tahini) and shellfish are valuable sources of copper that have a positive effect on 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. Thanks to its antioxidant properties, zinc protects collagen from damage caused by free radicals. It is found in pumpkin seeds, pulses, whole grains (v.a. wild rice, wheat bran) and beef and veal and helps to build and protect the structure of the skin. - 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, pulses, hemp seeds and cocoa powder. However, not only the content but also the bioavailabilityis decisive for the iron supply, which is highest with animal iron (haem iron). Plant iron (non-haem iron) is less well absorbed, as certain substances such as phytic acid (e.g. in cereals), oxalic acid (e.g. in spinach) and polyphenols (e.g. in tea and coffee) inhibit iron absorption. However, the combination 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 caused by UV radiation and environmental influences. These increase the concentration of reactive oxygen species (ROS), which attack collagen and accelerate skin ageing. Antioxidants neutralize these free radicals and protect the 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 the skin cells and works in combination with vitamin C against oxidative stress and photoaging. Nuts, seeds and vegetable oils such as rapeseed and olive oil are very good sources of this vitamin.
- Polyphenols, which are mainly 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 helps to maintain skin elasticity. In general, a varied diet rich in seasonal vegetables, fruit, whole grains and pulses forms 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 and algae oil have an anti-inflammatory effect and stabilize the 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 water balance and protecting against harmful inflammatory processes.
Collagen supplementation and collagen peptides
Foods containing collagen such as bone broth and collagen peptides in food supplements provide a direct source of the building blocks of 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.
Lifestyle factors and collagen protection
Smoking and excessive alcohol consumption increase oxidative stress and accelerate collagen degradation. UV radiation also contributes significantly to the breakdown of collagen, which is why the use of sun protection is an essential step in skin care. A healthy lifestyle, combined with a collagen-promoting diet, provides a strong foundation for skin health.
Conclusion: Collagen formation and anti-ageing through targeted nutrition
A balanced diet rich in antioxidants, vitamins, minerals and essential fatty acids boosts collagen synthesis and can effectively counteract the skin's ageing process. The combination of vitamin C, amino acids, zinc, copper, iron and polyphenols provides comprehensive protection that makes the skin glow from within and preserves its structure. Together with a healthy lifestyle, these nutrients can help to keep the skin elastic, firm and youthful.
Here you can listen to the whole interview in the Beyond Lifespan Podcast with Dr. Dorothea Portius:
