3 Nutrients That Firm & Hydrate Skin According to Research
As we enter our 30s, it’s time to become more serious about skincare. This decade marks the beginning of noticeable changes in our skin, such as declining collagen production, weakened skin barriers, and reduced cellular vitality, leading to issues like fine lines, dark spots, sagging, and dullness.
Why Nutrition Matters for Skin Health
A key way to support our skin is by being mindful of our nutrient intake. Our bodies require essential nutrients to create healthy, firm skin. Jennifer Hanway, a board-certified holistic nutritionist, emphasizes the importance of providing the body with the gross building materials it needs to regenerate. If we are deficient in vital nutrients, our skin can suffer.
While there is a trend of using “anti-aging” products at younger ages, it’s important to recognize that aging is a privilege. Rather than intervening too soon, identifying beneficial nutrients becomes crucial as we age.
Nutrient 1: Amino Acids
Collagen and elastin are structural proteins that form the foundation of our skin, keeping it firm, smooth, and supple. Unfortunately, as we approach our late 20s, collagen production begins to slow, and the depletion rate increases, resulting in the loss of about 1-2% of collagen annually.
To counteract this decline, focusing on amino acid intake is essential. Amino acids are the building blocks of proteins, and they are obtained through dietary protein sources. Unfortunately, the body tends to prioritize essential organs over skin, hair, and nails when distributing these nutrients.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, but for optimal skin health, experts recommend consuming between 1.0 to 2.0 grams. Aiming for around 100 grams of protein daily can significantly support skin maintenance. For supplementation, collagen powders can be beneficial. Look for a dosage of 10-20 grams for adequate skin and overall body benefits.
Nutrient 2: Healthy Fats (Omega-3s)
As time goes by, the skin’s barrier begins to deteriorate due to various internal and external stressors, including pollution and UV exposure. Holistic plastic surgeon Anthony Youn, M.D., points out that consuming nutrient-dense foods, particularly those rich in omega-3 fatty acids, is crucial for skin health.
Omega-3 fatty acids offer anti-inflammatory and antioxidant properties, which combat free radicals and oxidative stress. Studies have shown that omega-3 supplementation can enhance the skin’s inflammatory response, with additional benefits for maintaining the skin’s natural lipid layer.
Nutrient 3: Coenzyme Q10
Our body produces antioxidants like coenzyme Q10 (CoQ10) to mitigate damage from free radicals. CoQ10 is essential for energy production in our cells and is involved in the synthesis of skin components, such as collagen and elastin. It also protects fibroblasts, which create collagen and elastic fibers, thus preserving skin elasticity and smoothness. Research indicates that CoQ10 supplementation can visibly improve skin texture by reducing wrinkles and enhancing elasticity.
The Takeaway
Hitting the age of 30 is the perfect time to get serious about skincare. While focusing on topical treatments is important, nourishing your body with the right nutrients through a balanced diet is equally vital for maintaining firm, youthful skin. Prioritize amino acids, healthy fats, and antioxidants to support your skin as it ages gracefully. Once you reach your 30s, you are at an ideal age to introduce stronger products into your routine.
