The route to healthy ageing: Nourishing your skin from the inside
Science is rewriting the way we think about ageing skin. From clinical trials on collagen peptides improving dermal density to studies on vitamin C stimulating new collagen synthesis, we now know that daily choices can slow visible signs of ageing at the cellular level. The goal isn’t to chase youth though - it’s to invest in longevity, radiance and skin that reflects vitality at every stage of life. So how do we do that? We need to start within!
The role of nutrition and supplements
Skin health begins long before the mirror - it starts at the cellular level. What we consume provides the raw materials for repair, resilience, and regeneration. While a diet rich in antioxidants, protein, and healthy fats lays the foundation, targeted supplements can enhance this process:
Collagen peptides – Collagen is the scaffolding of youthful skin, but it declines with age, contributing to fine lines, loss of firmness and dryness. Oral collagen peptides - particularly hydrolyzed forms—have been well studied. In a randomized controlled trial involving East Asian women aged 43–65, daily supplementation with 5g of collagen peptides significantly improved skin hydration, dermal density, wrinkle visibility, and elasticity versus placebo after just 84 days - and some benefits appeared as early as 28 days in terms of mood and nail appearance.* Another large double-blind, placebo-controlled study with mixed bioactive compounds (including hydrolyzed fish collagen and vitamins) demonstrated a 40% increase in skin elasticity.**
Takeaway: Collagen peptides — particularly hydrolyzed varieties — are well-supported by research for enhancing skin texture and structure, especially over a consistent 8–12 week period.
Omega-3 fatty acids – Found in fish oil or algae-based supplements, omega-3 fatty acids are great for reinforcing the barrier function, reducing inflammation and helping to keep the skin plump and supple. In two rigorous randomized, double-blind, placebo-controlled studies, krill oil supplementation (1–2 g/day) led to statistically significant improvements in skin hydration, elasticity and reduced transepidermal water loss (TEWL) after 6–12 weeks.***
Takeaway: Omega-3s support the skin’s physical barrier and hydration—ideal for overall skin vitality and reducing dryness.
Vitamin C – Far more than just a brightening ingredient, vitamin C is essential for collagen production and antioxidant defense, protecting the skin from free radical damage caused by UV rays and pollution.
At the molecular level, topical vitamin C boosts mRNA expression for collagen types I and III, as well as important collagen-processing enzymes. Topically, it has shown reductions in wrinkle depth, roughness, and photodamage when used consistently over 12 weeks at concentrations between 3–10%. The benefits include improved collagen production and reversal of age-related structural changes.****
Takeaway: Vitamin C is one of the few proven ingredients for stimulating collagen, protecting against UV damage and improving texture—but the formulation and delivery method matter.
Other key ingredients that boost skin health include:
Vitamin E – Works synergistically with vitamin C, enhancing antioxidant protection and improving skin’s natural healing ability.
Zinc – Supports skin repair, reduces inflammation and may help with conditions such as acne or sensitivity.
Hyaluronic acid – Available both as a supplement and a topical ingredient, it boosts hydration levels from within, improving skin plumpness.
Coenzyme Q10 (CoQ10) – An energy-boosting antioxidant that helps combat oxidative stress and supports cell renewal.
Before starting any supplement, consult your GP or healthcare professional, especially to check for interactions with existing medications.
The science is clear - targeted supplementation can reinforce the skin’s architecture from the inside out. But external care is just as crucial - what you apply daily determines how those internal benefits are preserved and amplified.
Why a consistent skincare regime is key
Consistency is paramount to skin health. While treatments and trends come and go, building a simple but targeted routine and sticking with it makes the biggest difference over time. Key steps include:
Gentle cleansing – Removing impurities without stripping natural oils keeps skin balanced and resilient.
Hydration – Serums and / or moisturisers rich in humectants (hyaluronic acid, glycerin) and barrier-reinforcing lipids (ceramides, squalane) lock in hydration and can help to maintain a resilient skin barrier.
Weekly or biweekly exfoliation with ingredients such as lactic/glycolic acid or enzymes can enhance texture, brighten the complexion, boost cell turnover and improve product efficacy when balanced with hydration.
Sun protection – Sun protection (broad-spectrum SPF) is the ultimate anti-ageing defense - preventing UV-activated enzymes from degrading collagen and triggering wrinkles.
Targeted treatments – Retinol, peptides, niacinamide and antioxidants can address fine lines, pigmentation, and uneven skin tone, while strengthening the skin over time.
Night care – Sleep is when skin repairs itself. Using nourishing creams or oils rich in squalane, ceramides, or fatty acids can support overnight regeneration.
Think of skincare as a daily investment: the more consistently you contribute, the greater the compound interest in resilience and radiance over time! But skincare and supplements are only part of the story - lifestyle plays a powerful role in how we age. Staying hydrated, prioritising quality sleep, exercising regularly, and managing stress all contribute to healthier skin and overall wellbeing.
Adequate sleep - during deep sleep, the body ramps up cell repair, collagen production and blood flow to the skin, making rest one of the most underrated anti-ageing tools. Chronic sleep deprivation has been linked to increased fine lines, uneven tone, and slower barrier recovery. Most research suggests aiming for 7–9 hours per night - the sweet spot for both skin and overall health.
Stress management - cortisol accelerates collagen breakdown, so finding a way to address daily or chronic stress is essential for your skin as well as overall health.
Hydration and movement - support circulation and barrier function with regular exercise.
Keep an eye on our socials for more healthy ageing tips and tricks this month!
Sources
* Vleminckx S, Virgilio N, Asserin J, Prawitt J, Silva CIF. Influence of collagen peptide supplementation on visible signs of skin and nail health and -aging in an East Asian population: A double blind, randomized, placebo-controlled trial. J Cosmet Dermatol. 2024 Nov;23(11):3645-3653. doi: 10.1111/jocd.16458.
** Czajka A, Kania EM, Genovese L, Corbo A, Merone G, Luci C, Sibilla S. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 2018 Sep;57:97-108. doi: 10.1016/j.nutres.2018.06.001.
*** Handeland K, Wakeman M, Burri L. Krill oil supplementation improves transepidermal water loss, hydration and elasticity of the skin in healthy adults: Results from two randomized, double-blind, placebo-controlled, dose-finding pilot studies. J Cosmet Dermatol. 2024 Dec;23(12):4285-4294. doi: 10.1111/jocd.16513.
**** https://lpi.oregonstate.edu/mic/health-disease/skin-health