Healthy Aging
Skin Health From the Inside Out
What you eat — and don't eat — has more impact on aging skin than most creams.
7 min read
Last updated Traditional wisdom + modern evidence Educational, not medical advice
Your skin reflects your internal health. The most studied nutritional supports for aging skin are polyphenols (natural plant compounds studied for antioxidant activity), omega-3s and adequate protein.
Eat the rainbow
Berries, tomatoes, leafy greens and pomegranate supply polyphenols that protect your collagen from oxidative damage.
Healthy fats
Olive oil, walnuts and fatty fish supply omega-3s and vitamin E, which keep skin resilient.
Hydration and sleep
Skin does its deepest repair at night, and chronic sleep loss visibly speeds up skin aging.
Limit
Ultra-processed foods, excess sugar and frequent alcohol all impair collagen and speed up skin aging.
Sources & references
Background reading
- The Nutrition Source — Harvard T.H. Chan School of Public Health