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 cellular metabolically determined, accelerate external factors such as UV radiation, environmental pollution and lifestyle (exercise, diet, Sleep) illustrates this process clearly.
The result is wrinkles, loss of elasticity and a less radiant complexion. targeted selection of nutrients and antioxidants However, not only can skin aging be counteracted, but collagen synthesis can also be stimulated - a key step to strengthen the skin from the inside out 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 firmness and elasticity. With increasing age, collagen production decreases, causing the skin to become thinner, lose elasticity and wrinkles to form. Collagen production begins to decline from the age of 25 and from the age of 30 a loss of 1-2% per year is describedIn 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, 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 peppers, citrus fruits, berries and broccoli therefore help maintain 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 foods such as meat, fish and egg products as well as in legumes. Glycine is an essential building block for collagen synthesis and is found mainly 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 are also found in dairy products such as Gouda, Emmental and Quark as well as in cereal products, especially wheat, spelt and bran. legumes score with a high content of proline and lysine. - Copper: Indispensable 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 to one another and thus strengthens the connective tissue. Foods such as cashews, 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. With its antioxidant properties, zinc protects collagen from damage caused by free radicals. It is found in pumpkin seeds, legumes, whole grains (especially wild rice, wheat bran) as well as beef and veal and contributes to the development and protection of the skin structure. - Iron: oxygen supply for the 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, the key to iron supply is not only the content, but also the bioavailability, which is highest in animal iron (heme iron). Plant iron (non-heme iron) is less well absorbed because 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, combining it with foods rich in vitamin C can significantly increase the bioavailability of plant iron.
Antioxidants as skin protection: Vitamin C, Vitamin E and polyphenols
The skin is particularly vulnerable 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 aging. 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 (covering) of the skin cells and, in combination with vitamin C, works against oxidative stress and photoaging. Very good sources of this vitamin are nuts, seeds and vegetable oils such as rapeseed and olive oil.
- polyphenols, which are found primarily 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 maintain skin elasticity. In general, a varied 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 an anti-inflammatory effect and stabilize the cell membranes, which allows 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 improve the skin's appearance by regulating the skin's water balance and protecting it from harmful inflammatory processes.
Collagen supplementation and collagen peptides
Collagen-containing foods such as bone broth and collagen peptides in dietary 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 collagen degradation, which is why using sunscreen is an essential step in skin care. A healthy lifestyle, combined with a collagen-boosting 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. The combination of vitamin C, amino acids, zinc, copper, iron and polyphenols creates comprehensive protection 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 the whole interview in Beyond Lifespan Podcast with Dr. Dorothea Portius:
