Healthy Skin from Within

We all want healthy, glowing skin, right? But no matter how many creams, serums, or treatments emerge, the fact remains that healthy, luminous skin comes from within! Here are eight ways to glow from the inside out.

Collagen

Collagen supports skin repair and can be obtained through the consumption of meat or in supplement form. Supplementation with high-quality collagen has been shown to increase dermal collagen density, skin elasticity, and hydration.¹

Diet

A healthy diet is related to fewer lines and wrinkles.^2,3 Additional studies have also linked healthcentric diets to fewer changes in pigment and reduced skin dryness and atrophy.^4,5 Eat the rainbow by filling your plate with a full spectrum of different colored fruits, veggies, whole grains, and lean protein.

Exercise

Exercise is good for more than your physique. Endurance exercise has been shown to positively impact the aging process. During exercise the body produces an exercise-stimulated compound called IL-15, which plays a significant role in repairing skin tissue.⁶

Hydrate

Adequate hydration helps support glowing skin from the inside out; according to a recent study, increased dietary water intake positively impacts skin physiology.⁷

Omega-3s

Supplementation with omega-3s has been shown to help reduce acne.⁸ Recent studies suggest that omega-3s, particularly EPA, may support skin health and photoaging due to UV radiation.⁹

Probiotics

Gut health has been shown to impact the health of your skin. Probiotics have been shown to help control P. acnes bacteria and reduce sebum production. Excess sebum encourages the colonization of P. acnes, which leads to acne.^10,11

Sleep 

One night of missed sleep can leave you bleary-eyed and reaching for your coffee cup, but did you know that consistently poor sleep can lead to increased signs of aging, reduced barrier function of skin, and dissatisfaction with appearance?¹² Prioritize sleep to care for your overall health and skin.¹²

Vitamin C

Healthy skin needs lots of vitamin C, which helps stimulate collagen production.¹³ Vitamin C is also a powerful antioxidant that helps to protect against photodamage from UV rays.¹³

Your skin protects you, so return the favor by making small changes to protect your skin from the inside out. Whether it’s establishing healthy sleep hygiene, working on your gut health, or just making sure you’re getting enough vitamins and minerals. Your skin will thank you.

References:

1. Choi et al. Oral collagen supplementation: a systematic review of dermatological applications. Drugs Dermatol. 2019;18(1):9-16.
2. Mekic S et al. A healthy diet in women is associated with less facial wrinkles in a large Dutch population-based cohort. J Am Acad Dermatol. 2019;80(5):1358-1363 e2.
3. Purba MB et al. Skin wrinkling: can food make a difference? J Am Coll Nutr. 2001;20(1):71-80.
4. Fukushima et al. Skin photoprotection and consumption of coffee and polyphenols in healthy middle-aged Japanese females. Int J Dermatol.2015;54(4):410-418.
5. Cosgrove MC et al. Dietary nutrient intakes and skin aging appearance among middle-aged American women. Am J Clin Nutr. 2007;86(4):1225-1231.
6. Crane JD et al. Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell. 2015;14:625-634.
7. Palma L et al. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015;8:413-421. 
8. Jung JY et al. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double- blind, controlled trial. Acta Derm Venereol. 2014;94:521–525.
9. Pilkington SM et al. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental Dermatology. 2011;20(7):537-543.
10. Kim J et al. Dietary effect of lactoferrin-enriched fermented milk on skin surface lipid and clinical improvement of acne vulgaris. Nutrition. 2010;26(9):902-909.
11. Yu et al. Changing our microbiome: probiotics in dermatology. Br J Dermatology. 2020;182:39-46.  
12. Oyetakin-White et al. Does poor sleep quality affect skin ageing? Clin Dermatology. 2015;40(1):17-22.  
13. Pullar JM et al. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.