Age backwards with these 6 vitamins and minerals
Ageing is inevitable and while it can’t be stopped, we’re here to show you how to slow it down. Social media will tell you the answer to anti-ageing lies in expensive serums and invasive treatments, but studies have shown that changing our diets is one of the most effective ways of reversing, delaying, and preventing the ageing process.
The food we eat has a huge effect on our overall health, so it’s no surprise that it also has benefits for our skin. Ensuring your diet is filled with vitamin-rich foods and important nutrients is a wonderful, natural way of helping your skin retain its youthful glow.
We asked a selection of expert doctors and dermatologists to reveal the vitamins and minerals that keep us young and healthy. There are six in total, and while we have included a few skincare suggestions, can all be found in common, everyday foods.
Before we jump into the super six, it’s important to understand what causes our skin to age. For that, we need to get to know the real enemy: free radicals.
Free radicals are molecules which are found both in the air and in our bodies. Think air pollution, smoke, UV light and inflammation in the body. These free radicals damage our cell membranes, proteins and DNA – a process called oxidative stress.
Oxidative stress causes the skin to age prematurely, as it damages the cells responsible for producing collagen, elastin, and hyaluronic acid. The protection and production of these cells are crucial as they create plump, hydrated, firm, wrinkle-free skin.
As Senior Clinical Advisor Dr Donald Grant explains: “The most beneficial anti-ageing nutrients are those that help support the production of collagen and help repair cells. You also want to include vitamins that combat oxidative stress, as stress is one of the main instigators of premature ageing.
Of course, ageing is natural and we’ll never be able to stop the process completely. However, finding vitamins and minerals that help the skin protect and maintain its cell structure is one of the key ways we can slow the ageing process.
“Ageing is natural and something to embrace,” says Dr Donald. “However, there are certain vitamins and nutrients that can support the process of growing old.
“Any vitamins that support your skin health, cognitive function and overall health should be considered to help promote longevity.”
Living longer and looking more youthful? Yes, please! While a balanced diet will provide you with many of the nutrients you need, let’s break down exactly what vitamins and minerals fight free radicals.
Vitamin C
We’ve all heard the ancient stories of scurvy (the deadly skin disease caused by a lack of vitamin C), but this incredible nutrient is also our number-one choice for neutralising free radicals. Known for protecting cells, helping wound healing and maintaining healthy skin, vitamin C is a potent antioxidant, both protecting against and fighting free radicals it comes into contact with.
Dr Donald recommends incorporating vitamin C into your daily routine: “It plays a key role in neutralising free radicals that contribute to oxidative stress. This oxidative stress can lead to dull, tired-looking skin, so maintaining adequate vitamin C levels can help promote a more radiant complexion.”
How to increase your vitamin C intake through food
Vitamin C can be found in a huge number of fruits and vegetables, making it easy to incorporate into your diet. According to the NHS, adults aged 19 to 64 need 40mg of vitamin C a day. By increasing your daily intake of vitamin C-rich fruits and veggies (strawberries, peppers, broccoli, and kiwi are all great) you’ll improve your skin's overall glow and support your collagen production.
How to increase your vitamin C intake through skincare
While you can easily get all the vitamin C you need from your diet, topical vitamin C can also boost your overall intake. Applying vitamin C in the form of a serum will help combat free radicals and improve your overall skin texture. One scientific study showed that using a daily vitamin C formula over three months improved the appearance of fine and coarse wrinkles on the face and neck.
Dr. Neera Nathan, dermatologist and researcher says: “Consider purchasing vitamin C products from your dermatologist's office or a verified online retailer, with a clinical formulation that contains an active form of vitamin C (for instance, L-ascorbic acid), has a strength of 10% to 20%, and a pH lower than 3.5, as this combination has been studied in clinical trials.”
Dr. Nora Albaldawi also points out how vitamin C “supports collagen production, which is crucial for maintaining skin elasticity and reducing the appearance of wrinkles. Including foods like oranges, kale, and broccoli can help boost your vitamin C levels naturally.”
Collagen
Collagen is a hugely popular anti-ageing nutrient, and with good reason. Collagen accounts for around 30% of your body's total protein and is responsible for providing your skin with strength and structure. Collagen production naturally reduces as we age, with those over 60 (or women going through menopause) experiencing less production.
Unlike vitamin C, which can be tested through a blood sample, there’s no way of measuring your collagen levels. Collagen levels can only be estimated via physical changes such as sagging or wrinkled skin, decreased joint mobility and muscle shrinkage. These are all symptoms of the natural ageing process so by improving our collagen levels, we can prevent the physical changes which cause us to look and feel older.
While collagen powders, infused creams and supplement drinks are seen all over social media, there’s very little evidence that these products improve our collagen levels long term. As dermatology researcher Dr Payal Patel explains: “At this time, there isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in skin, hair, or nails.
“Our bodies cannot absorb collagen in its whole form. To enter the bloodstream, it must be broken down into peptides so it can be absorbed through the gut.”
So what can we do? As with all the vitamins we’ve included in this article, the answer lies in a balanced diet.
How to increase your collagen intake through food
Our bodies naturally create collagen using the amino acids found in protein-rich foods. Foods like bone broth, meat, and fish are all high in amino acids, making them a great, natural way of increasing our collagen intake. For vegetarians and vegans, legumes and soy contain the amino acids needed.
Alongside these amino acids, zinc and vitamin C aid our natural collagen production. Filling our diets with foods rich in all three nutrients (zinc, vitamin C and amino acids) will help boost our collagen production and create a more youthful appearance.
By eating a piece of citrus fruit and a handful of nuts, seeds or legumes every day, you’ll be hitting all three collagen-boosting nutrients.
Zinc
When it comes to anti-ageing, zinc isn’t the first mineral to pop into many people’s minds. However, one of zinc’s primary functions is to aid healing within our bodies, and that includes our skin barrier. By creating a strong, stable skin barrier, we are both protecting our skin from external free radicals and helping our bodies repair and replace damaged cells.
We asked clinical nutritionist Annie Davis for her opinion on this lesser-known mineral. “Zinc is essential for skin repair and regeneration. It also helps to reduce inflammation and supports the production of collagen and elastin, which are important for youthful skin,” she says.
How to increase your zinc intake through food
The recommended daily dose for adults is around 6 to 12 mg per day and it’s safe to say many of us will already meet this target in our daily lives. If you’re looking to increase your zinc levels, choose foods such as oysters, pumpkin seeds, chickpeas, lentils, and beef. You can also find zinc in tofu, tempeh, whole grains and fortified cereals.
How to increase your zinc intake through skincare
Zinc is primarily absorbed into our bodies through our diets but it can be absorbed through the skin too. Choosing zinc-based mineral sunscreens or creams is an easy way of incorporating this mineral into your everyday skincare routine.
Omega-3 Fatty Acids
Omega-3 fats otherwise known as healthy fats, have a myriad of health benefits. Supporting a healthy heart and low blood pressure, omega 3 helps to maintain the skin's lipid barrier, keeping it hydrated and plump. They also reduce inflammation (think redness and acne) which is linked to skin ageing and the development of wrinkles.
The benefits aren’t just skin deep either. Recent research suggests that omega-3 fatty acids may slow down the process of cellular ageing by protecting telomeres. Geneticist Richard Cawthon and colleagues at the University of Utah found shorter telomeres may mean a shorter life.
Despite the shortening process being linked to the ageing process, it’s not yet clear whether shorter telomeres result in signs of ageing or are detrimental to our overall life span. Either way, including a range of omega-3 fatty acids in our diets, is proven to help the anti-ageing process in some capacity.
How to increase your omega-3 fats through food
One of the most known sources of omega-3 fats is from oily fish (salmon, mackerel, herring) but flaxseeds, chia seeds, and walnuts are also great vegetarian alternatives. A study in 2009 found flaxseed oil improved skin hydration and roughness in female study subjects after 12 weeks of daily consumption.
Polyphenols (such as resveratrol)
Polyphenols are micronutrients which naturally occur in plants. There are over 8,000 polyphenol compounds and many of them are found in our daily diets. Not only can they boost digestion, brain health and prevent type 2 diabetes, but they also contain antioxidant properties – crucial for fighting signs of ageing.
With over 8,000 polyphenols out there, we asked Annie Davies to narrow down the best polyphenol for anti-ageing. Annie says: “Resveratrol, found in the skin of grapes, is particularly known for its anti-ageing effects, as it can protect the skin from sun damage, reduce inflammation, and improve skin elasticity.”
A study from 2022 supports this, finding resveratrol “protects the skin against the harmful effects of type B ultraviolet radiation, which is the main factor in the skin ageing processes.”
How to increase your resveratrol through food
Spanish red grapes contain the highest level of resveratrol and the best news is red wine does too! Of course, alcohol has huge detrimental effects to both our health and anti-ageing but some studies suggest small amounts may be beneficial.
Peanuts are also considered one of the highest resveratrol foods, with a boiled cup of peanuts providing as much resveratrol as a glass of red wine. Peanuts also contain omega-3 and other nutrients, making them an anti-ageing superfood. Annie also offered “berries, dark chocolate, green tea” as rich resveratrol alternatives.
Curcumin (Turmeric)
It’s no secret that turmeric has multiple health benefits and it has been used for medicinal purposes since 500 BC. It’s not turmeric itself which has anti-ageing properties but the active compound it contains, most commonly known as curcumin.
Curcumin is sold as a herbal supplement, food colouring, food flavouring and even a cosmetic product. Importantly, the chemical structure of curcumin can neutralise free radicals. Annie explains: “Curcumin has powerful anti-inflammatory and antioxidant properties. It helps to reduce skin inflammation, protect against UV damage, and promote overall skin health.”
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How to increase your curcumin intake through food
Incorporating the spice turmeric into your diet is the easiest and most effective way of increasing your curcumin levels. Add it to your scrambled eggs, include a spoonful in your smoothie or create the popular Indian drink, golden milk.
Interestingly, studies have shown our bodies find curcumin difficult to absorb so it helps to consume it alongside foods that contain piperine. Black pepper contains high levels of piperine so by seasoning your food with both turmeric and black pepper, you may “enhance the absorption of curcumin by 2,000%”.
5 easy anti-ageing tips to supplement your vitamins
Including vitamin-rich foods in your diet is a brilliant way of helping your body fight signs of ageing, but other environmental and personal factors also have an impact. Aid your diet by improving or including the five key aspects below.
Wear suncream
UV radiation is one of the most damaging environmental free radicals. According to REN,”‘UV radiation contributes up to 80% of skin damage’ causing fine lines, wrinkles and sun spots to appear.”
High-factored sun creams work as a protective barrier, shielding our skin from further damage and allowing it to heal. Apply sun cream to your face and neck every day and limit your overall sun exposure.
Tackle stress
We all know stress is damaging to our health but did you know it can also cause early ageing? Chronic stress causes our cortisol and adrenaline levels to spike. If these spikes are constant and sustained, they can cause both inflammation and damage to our DNA and cells.
Studies have also found chronic stress leads to oxidative stress, which damages our skin cells and makes us appear older. Thankfully, experts have found skin can recover from periods of intense stress and with some lifestyle changes, the damage can be undone. Monitor your stress levels, use exercise to unwind and spend time with those you love.
Stop smoking
The toxins contained in cigarette smoke damage our skin’s collagen cells, causing the elasticity in the skin to loosen and sag. Smoking also reduces the skin’s blood flow, meaning less oxygen and essential nutrients are pumped around our bodies. This can cause what’s known as a ‘smoker's face’ in which the person has dehydrated, puckered and wrinkled skin. Cut out or reduce your smoking and limit your exposure to other people’s cigarette smoke.
Use retinol
If you want to upgrade your skincare routine, we’d recommend buying retinol. Retinol increases our skin cell production, exfoliates the skin and helps boost collagen production – all key elements for creating plumper, more youthful skin.
If you’ve never used retinol before, opt for a 0.1% formula, using a small pea-sized amount before bed and applying your usual moisturizer over the top. Use it every few days and once your skin is used to this dosage, you can begin to increase the strength and regularity with which you apply it. Do not use retinol if you’re pregnant and be sure to consult a dermatologist about your skin type.
Get a good night’s sleep
Not only does sleep deprivation put us at risk of diseases but it also causes us to look more aged. A study conducted by The American Academy of Sleep Medicine found just one night of insufficient sleep (anything under seven hours) causes our cells to age quickly. Lack of sleep creates dark circles, swollen eyes and more wrinkles – all natural signs of ageing. Ensure you’re well-rested and limit your late nights.
You are what you eat
The key to staying young is eating the right foods. Here’s what you should be eating according to your age to stay healthier for longer.
