Can Nutrition Really Influence Skin Health?

It is sooo tempting to look for immediate answers when skin looks tired, dry or less resilient that usual. Whether it be a new serum, rich moisturiser, or exfoliating treatment being added to your routine, the skin's appearance is influenced by more than surface skincare products. 

Everyday habits come in to play here - sleep nutrition, hydration can all play a part in your overall wellbeing.  We've all heard about the benefits of a balanced diet when it comes to your overall health, but the nutrients is provides also play a role in skin health. It's not about that one perfect food or supplement that transforms your skin, rather a combination and taking a balanced approach to nutrition, skincare and everyday wellbeing.  No one single habit will do the work.

Why nutrition matters for skin health

Your skin is your body's largest organ. Like the rest of your body, it too relies on a range of nutrients to function normally. 

Rather than a quick fix, nutrition is one part of the bigger picture Skincare helps with the care of the skin's surface, whilst a balanced diet provides nutrients that support the body's normal functions. 

Now, changing your diet is not going to reverse the signs of ageing or replace a skincare routine. The appearance of the skin is affected by many factors like lifestyle, environmental exposure, genetics, and hormones. Nutrition is but  one consideration of many and its effects should not be overstated. 

The vitamins and minerals involved in skin health

Both vitamins and minerals have a range of roles in the body which include skin health: 

• Vitamin C: contributes to normal collagen formation for healthy skin. 
• Zinc - contributes to the normal function of the skin 
• Vitamin E - contributes to the protection of cells from oxidative stress

These nutrients each play a specific role in helping body function normally, rather than guarantee of visible changes to the skin. 

A healthy diet should focus on variety rather than an excessive focus on any one ingredient. Whole grains, fruits, vegetables, seeds, nuts, sources of protein, unsaturated fats and complex carbohydrates can all play in a balanced diet. The goal is not perfection or focusing solely on "beauty foods" , it's about building varied eating habits that will be easy and realistic for you to maintain over time. 

What about collagen? 

Collagen is a protein naturally found in the body and not just in the skin. It also provides structure and support to cartilage, ligaments, tendons and connective tissues surrounding the muscles and organs.  We start to lose collagen in our 20's at a rate of about 1.5%, which is one of the reasons collagen peptides for the skin have attracted interest and research. 

Collagen peptides are short chains of amino acids produced via hydrolysis by breaking down the collagen into smaller digestible pieces. Collagen peptides are included in supplements and are different from the collagen we eat from foods that contain collagen. 

When considering a collagen supplement, it's important to look beyond the claims on the front of the box, bottle, or label. Formulation, ingredients, where sourced, and amounts provided should be researched to ensure you are receiving the best quality and how it fits into your existing habits.  

Skin health is about more than nutrition

Skin continually responds to its exposure to its environment and to changes in everyday life. Exposure to the sun, weather, stress, travel and sleeping patterns can all affect how the skin looks and feels.That's why It's important to focus on the basics: 

Stay hydrated - Water is key for normal bodily function. Drinking enough water to meet your needs is an important part of your overall wellbeing. Though like everything else, more is not necessarily better, and does not necessarily guarantee an improved skin appearance.  Hydration is personal to everyone, it should be what your body needs. 

Protect your skin from the sun - and this applies all year round, not just the summer months. 

Varied diet - Choose a range of foods that will provide different nutrients vs. focusing on just individual superfoods. 

Consistent skincare routine - it can be as simple or as complicated as you would like it to be, it just needs to be one that you can commit to realistically.  CTMP, cleanse, treat, moisturise and protect are the basic steps. 

A more realistic approach to skin health

No one single food, ingredient or product will guarantee healthy looking skin. Think of it as a symphony - no single instrument does all the work. In the end, nutrition for skin healthy is not about pursuing perfect skin. It's about recognising the skin is part of the body and nutrition is one element of overall wellbeing. 

Your routine should be balanced, realistic and easily maintainable in your everyday life.