Vitamin C & Amino Acids
Rather than focusing on specific foods, paying attention to the nutrients included within your meals is going to make the biggest impact on your skin in the way of collagen production. Although collagen supplements are often recommended to help increase elasticity of your complexion, it is actually vitamin C and amino acids which can make the most significant improvement for anti-aging from within.
“For our bodies to produce collagen, we need to consume amino acids that are building blocks for collagen, and we need to consume vitamin C because it is required for collagen synthesis,” explains King. “Collagen is primarily made up of three nonessential amino acids: proline, glycine and hydroxyproline. Collagen supplements are often recommended but we still need more data.”
While taking collagen supplements may not make a direct impact on your complexion, focusing on eating foods which contain vitamin C and amino acids may be more effective. The best way to achieve this, King notes, is through an anti-inflammatory diet. “This means a diet high in fruits and vegetables, lean protein, healthy grains and low in sugar and other refined carbohydrates and processed foods,” she says. “In general, I would recommend a predominantly plant-based diet rich in antioxidants.”
Foods which are high in vitamin C and amino acids can help to promote collagen synthesis, allowing for a buildup of collagen over time which may have naturally begun to break down around the age that menopause started. However, if you’ve already noticed the development of fine lines and wrinkles on your complexion, King notes that changing your diet may be what it takes to see results of brighter, firmer skin.
“An improvement in nutrition can be reflected in the skin in as soon as two weeks. For noticeable collagen stimulation, this can require three months,” she says. While your diet isn’t necessarily going to be a cure-all for anti-aging, it can certainly help to strengthen the outer layer of skin, reducing the appearance of wrinkles and sagging.
Collagen is vital to the skin as it is one of the primary determinants in the elasticity and strength of your complexion. “Collagen gives skin its structure--it is sometimes described as the scaffolding for the skin. It is essential for keeping the skin robust and youthful,” says King. With this, including amino acids and vitamin C in your eating habits through a balanced and colorful diet is going to be the best way to promote collagen synthesis and build up the barrier of the skin.
Through foods such as citrus fruits, kale, and broccoli, you can actively use your diet to improve your appearance, eliminating fine lines, wrinkles, and drooping skin with the nutrients you prioritize. Although your diet is not the only step for preventing extensive collagen loss, it’s a great place to start.