Got wrinkles? Make these four easy diet changes to help combat skin aging

Leslie Baumann, M.D.
·2 min read

As we age, our skin naturally loses elasticity and moisture, leading to wrinkles and fine lines.

While using a consistent skincare routine that is right for your skin type plays a key role in maintaining healthy, youthful-looking skin, what you eat can also significantly affect your skin health.

Making these simple changes to your diet can help to support your skin from the inside out and improve signs of aging.

1. Add foods high in vitamin C

Vitamin C plays a crucial role in the production of a collagen, the protein that gives our skin its firm, youthful structure and support. Green, leafy vegetables, bell peppers, berries, and citrus fruits are all rich sources of vitamin C that you can add to your diet to support your body’s natural collagen production.

Berries are rich in vitamin C, which boost your skin’s collagen production. Collagen helps give your skin its youthful look.
Berries are rich in vitamin C, which boost your skin’s collagen production. Collagen helps give your skin its youthful look.

In addition to boosting collagen, vitamin C is also a powerful antioxidant that can help protect your skin from sun damage and environmental pollutants, which can otherwise accelerate aging.

2. Make your own bone broth

Another great way to get extra collagen, instead of buying expensive powders and supplements, is to make your own bone broth.

Simmering animal bones releases collagen, amino acids and minerals that support skin structure and hydration. You can add your homemade bone broth to soups or drink it on its own to provide a natural collagen boost for your skin and body.

3. Incorporate omega-3 fatty acids

Omega-3 fatty acids are essential for maintaining your skin’s moisture barrier and preventing dryness, which often leads to wrinkles. Omega-3s also help to reduce inflammation, improve skin elasticity and protect against premature aging.

Fatty fish like salmon, mackerel and sardines are great sources of omega-3s. You can also get these healthy fats from plant sources like walnuts, chia seeds and flaxseeds.

Front view of many fish oil capsules spilling out from the bottle surrounded by an assortment of food rich in omega-3 such as salmon, flax seeds, broccoli, sardines, spinach, olives and olive oil.
Front view of many fish oil capsules spilling out from the bottle surrounded by an assortment of food rich in omega-3 such as salmon, flax seeds, broccoli, sardines, spinach, olives and olive oil.

4. Reduce sugar intake

Excess sugar can speed up the aging process through a process called glycation, where sugar molecules bind to and damage proteins like collagen and elastin. This weakens your skin’s structure, leading to wrinkles and sagging.

Cutting back on sugary foods and processed carbohydrates can help to slow down signs of aging and improve your skin’s overall appearance

Bottom line

Making these small changes to your diet can have a big impact on your skin, including reducing the appearance of lines, wrinkles and other common signs of aging.

Pair these dietary tips with the right skincare regimen for your skin type and specific concerns to get and maintain clear, healthy skin no matter your age!

For more skincare news and advice, follow @SkinTypeSolutions on social media, or browse the Skin Type Solutions library. If you have a question for Dr. Baumann, come talk to her on Reddit at r/skintypesolutions.

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