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Can the skin aging process genuinely be slowed down through a suitable diet?
Table of Contents
1. The structure of the skin
The skin is composed of three main layers: the epidermis (the outermost layer), the dermis, and the subcutaneous tissue. Additionally, the skin contains sebaceous and sweat glands, hair, nails, blood and lymphatic vessels, nerve endings. The epidermis is made up of several layers, including the deepest basal layer, the spinous layer, the granular layer, and the outermost horny layer. The dermis is composed of only two layers: the reticular layer (which makes up 80% of the skin's thickness) and the papillary layer. The reticular layer contains collagen fibers, elastin, and other fibers, between which are found fibroblasts that produce collagen and elastin. The papillary layer contains elastic and keratin fibers, as well as blood vessels and nerves. The subcutaneous tissue contains fat cells, sebaceous and sweat glands.2. Aging of the skin
Ageing of the skin can be caused by the passage of time or by the effects of UV radiation (so-called skin photogrowth). Both processes are slightly different. Ageing depends on the individual characteristics of the body and is characterized by dry skin, loss of elasticity, wrinkles. It is an effect of changes in the skin: a decrease in the number of fibroblasts (extracting collagen and elastin), collagen fibers, the skin slowly loses its ability to regenerate.3. Ascorbic, Retinol and Tocopherols acids
Deficiency of ascorbic acid can lead to scurvy – one of its symptoms is impaired wound healing. Due to its antioxidant effect, it can protect the skin from the harmful effects of UV radiation. A 3-month supplementation of vitamins A and E significantly reduced the adverse effects of sunlight on the skin, after which time fewer markers of DNA damage were identified in the skin of the study subjects (M. Placzek et al. 2005). Ascorbic acid acts synergistically with vitamin E. Vitamin E is the main antioxidant in the skin – it donates its electron to free radicals to neutralize them. The lost electron must be restored – here, ascorbic acid helps by providing it to vitamin E – it is the so-called secondary antioxidant. For ascorbic acid, vitamin A fulfills the same function. Therefore, it is necessary to constantly provide these nutrients from food to maintain the body's balance. Alpha-tocopherol, the most active form of vitamin E, interrupts the oxidation reaction, stabilizes cell membranes, and protects them from damage. Therefore, vitamin E should be regularly replenished – otherwise, it can lead to damage to lipids in cell membranes. Ascorbic acid has properties that stimulate the proliferation of fibroblasts, which affects the appearance of young skin. M.C. Cosgrove et al. analyzed the diet of 4025 women aged 40–74 in relation to the association between consumed foods and skin condition. Higher intake of ascorbic acid was associated with fewer wrinkles and less dry skin.4. Products abundant in vitamins C, E, A and β-carotene
Products abundant in vitamin C: black currant, red bell pepper, Brussels sprouts, parsley, strawberries, oranges, kiwi, potatoes. Products abundant in vitamin E: sunflower seeds, almonds, walnuts, sunflower oil, almond oil, olive oil. Products abundant in vitamin A and β-carotene: peaches, spinach, broccoli, carrots, blueberries, dill, grapefruit, mangoes, cherry blossoms. Although the intake of vitamin A and β-carotene in the diet does not pose a risk of overdose, caution should be exercised in their supplementation. No higher dose should be taken than recommended by the manufacturer. Unfortunately, for smokers supplementing with β-carotene, the risk of lung cancer is increased (P. Middha et al. 2019). Therefore, smoking individuals are not recommended to use this supplement. For the skin, consuming products abundant in vitamins C, A, and E throughout the year is certainly the best solution.5. Almonds and mangoes
It sounds unlikely, but eating almonds may reverse the signs of aging. At least that's what the results of the study showed (I. Fish and al., 2021). Women of post-menopausal age ate almonds for 24 weeks as part of their 20% energy intake of their diet. The depth of wrinkles and discoloration was reduced as early as 16 weeks of study. The authors suggest that this effect may be associated with the presence of vitamin E and niacin in almonds. Both of these ingredients may regulate skin pigmentation.6. Probiotics and their Derivatives
The investigation considered the effects of a 12-week probiotic supplementation with Lactobacillus plantarum HY7714. In volunteers aged 41 to 59, a reduction in wrinkles and an improvement in skin shine were observed after 12 weeks. Skin elasticity improved by more than 20% (D. E. Lee et al., 2015). The mechanism by which probiotics affect the skin is not yet fully understood, although supplementation may have a positive impact on the composition of the gut microbiota, which may be associated with a reduced risk of producing pro-inflammatory compounds.7. Should I supplement my diet with collagen?
Dietary supplements containing collagen most often contain its peptides, which are smaller protein molecules rich in amino acids such as proline, glycine, and hydroxyproline. Theoretically, these peptides can be used by the body to produce collagen and even stimulate the production of hyaluronic acid by fibroblasts. The results of some studies are promising, but they do not lead to unambiguous conclusions (N. B. S. Jhawar et al., 2019). In various studies, different dosages of collagen or a mixture of proteins were used. In one study of Japanese women aged 40 to 59 years old, a significant increase in skin hydration was observed after taking 10 grams of hyaluronic acid per day for 56 days (J. Asserin et al., 2015). The same group of scientists conducted a similar experiment with French women who took supplementation for 12 weeks and observed a higher density of collagen in their skin. In another study, 85 Chinese women aged 35 to 55 years old took peptides of collagen or placebo. In the group that took peptides, greater skin hydration was observed compared to the placebo group (N. Inoue, F. Sugihara, X. Wang, 2016). Nutrition has an impact on the appearance of the skin. It is not clear what should be eaten to slow down the aging process of the skin. It is certain that it is important to regularly consume vitamin A, β-carotene, vitamin C, and vitamin E. Surprisingly, regular consumption of almonds can also have positive effects. Should collagen be supplemented? It is a question worth considering, preferably after consulting a dermatologist. Anti-aging probiotics are currently still a song of the future, but the bacterium L. Plantarum HY7714 promises promising results.
