My personal take on skin aging

Before I get into any of the science, I want to say something I think really matters.

Skin aging is treated as something bad. Something to fight. Something to erase. Open any beauty magazine, scroll any feed, and the message is the same: your skin getting older is a problem you need to solve, ideally yesterday, ideally with injections.

I do not agree with that. I really don't.

Every age has its own beauty. Skin that has seen things, laughed, cried, lived in the sun, raised kids, worked, traveled, that skin tells a story and that story is beautiful. I have never thought that filling your face with Botox at 35 to look 25 was the goal. To me, the goal is not "anti-aging". The goal is healthy aging.

And here is the part that I think gets missed a lot. When you are young, you can get away with a lot. Late nights, sugar, alcohol, skipping sunscreen, eating whatever, sleeping four hours. Your skin barely flinches. But as we get older, the way we treat our body shows. Slowly at first, then very obviously. The choices you make in your 20s, 30s, 40s are quietly written into your skin in your 50s, 60s, 70s.

So this blog post is not about chasing youth. It is about understanding the science well enough to age in a way that feels good, looks healthy, and works with your skin instead of against it. Which brings us to food. Because honestly, this is where most of the magic happens, and where most people are still being told "just eat your veggies" without anyone explaining why.

How food actually drives skin aging

Skin aging is not one process. It is at least four, all happening at the same time, and your diet influences all of them. Let me walk you through them quickly because the rest of the post makes much more sense once you have this in your head.

1. Glycation and AGEs (a.k.a. the sugar problem)

When you eat sugar, especially in large amounts and especially the refined fast-absorbing kind, glucose molecules in your blood can attach themselves to proteins in your body. This non-enzymatic reaction is called glycation, and the end result is a group of damaged molecules called Advanced Glycation End Products, or AGEs.

In the skin, the proteins most affected by glycation are the ones that matter most for firmness: collagen and elastin. When sugar binds to a collagen fibre, it cross-links it in the wrong places. The fibre becomes stiff, brittle, less flexible, and less able to do its job. The skin loses bounce. It looks duller, sags more, and develops wrinkles that have nothing to do with sun exposure.

Gkogkolou and Böhm (2012) published a beautiful review in Dermato-Endocrinology on exactly this topic. They describe how AGEs accumulate in the dermis with age, how they cross-link long-lived dermal proteins, and how they activate inflammatory pathways through the RAGE receptor (Receptor for Advanced Glycation End Products), creating even more damage. They also point out that AGEs come from two sources: the ones your body produces internally from high blood sugar, and the ones you eat directly. Foods cooked at very high dry heat (grilled, fried, charred) are particularly high in dietary AGEs. (DOI)

And Cosgrove et al. (2007) actually showed this association in real people. In a study of more than 4000 American women aged 40 to 74, higher carbohydrate and fat intakes were independently associated with a more wrinkled and atrophic skin appearance, even after adjusting for sun exposure, age, smoking, and BMI. Higher vitamin C and linoleic acid intakes, on the other hand, were associated with significantly better-looking skin. (DOI)

So yes. The "sugar makes you wrinkle" thing is not a myth. It is glycation.

2. Oxidative stress

Every cell in your body produces small amounts of reactive oxygen species (ROS) just from doing its normal job. Add UV exposure, pollution, smoking, alcohol, and a diet low in antioxidants, and the production goes way up. When ROS production exceeds what your body can neutralise, you get oxidative stress.

In the skin, oxidative stress damages cell membranes, DNA, and structural proteins. It also activates matrix metalloproteinases (MMPs), enzymes that literally break apart collagen and elastin. This is the same mechanism I described in my collagen post: ROS turn on the enzymes that destroy your skin's scaffolding. Your antioxidant defence depends almost entirely on what you eat. Vitamin C, vitamin E, selenium, polyphenols, carotenoids.

3. Inflammaging (chronic low-grade inflammation)

This one gets less attention than it should. As we age, the body develops a state of constant, low-grade inflammation that scientists call inflammaging. It is not the loud, visible inflammation of an injury. It is quiet, chronic, and almost invisible from the outside. But it accelerates aging in every tissue, including the skin.

Diet is one of the biggest drivers of inflammaging. Diets high in refined carbs, ultra-processed foods, industrial seed oils, and very low in fibre, omega-3s, and plant polyphenols push the body toward a pro-inflammatory state. Diets rich in whole foods, fibre, omega-3s, polyphenols, and antioxidants do the opposite.

Schagen et al. (2012) summarised this nicely in their Dermato-Endocrinology review: nutrition modulates the inflammatory and oxidative environment of the skin, and there is now clear evidence that dietary choices influence both intrinsic skin aging and photoaging through these pathways. (DOI)

4. The gut-skin axis

Your gut bacteria are not just digesting food. They are producing signals (short-chain fatty acids, neurotransmitters, immune messengers) that travel through the bloodstream and affect distant organs, including the skin. This two-way conversation is what we call the gut-skin axis.

Salem et al. (2018) reviewed this in Frontiers in Microbiology and concluded that gut microbiome composition directly influences skin homeostasis, immune response, and inflammation, with measurable effects in conditions like acne, atopic dermatitis, psoriasis, and rosacea. A gut microbiome thrown off balance (by ultra-processed food, antibiotics, low fibre, chronic stress) tends to show up as a less stable skin barrier and more inflammation. (DOI)

So your skin is not just a surface to be moisturised. It is a real-time read-out of how the inside of you is doing. Which is why food is, in my opinion, the most underestimated skincare tool there is.

The nutrients your skin actually needs

Let me go through them one by one. For each, I will tell you what it does for the skin, where to find it in food, and whether it is worth supplementing.

Vitamin C

Vitamin C is, honestly, one of the most important nutrients for skin you have. I covered it in detail in my vitamin C post, so I will keep this short.

It is a required cofactor for the enzymes that build collagen (prolyl and lysyl hydroxylase). Without enough vitamin C, your fibroblasts literally cannot make stable collagen. On top of that, it is one of the strongest water-soluble antioxidants in the body, recycles vitamin E back to its active form, and quenches free radicals in the dermis. Pullar et al. (2017) reviewed all of this in Nutrients. (DOI) And Cosgrove (2007), as I mentioned, found higher vitamin C intake associated with fewer wrinkles in real women.

Food sources: red peppers, kiwi, strawberries, citrus, broccoli, kale, blackcurrants, parsley. The richest source is fresh and raw, because vitamin C is destroyed by heat and time. A whole red pepper has more vitamin C than an orange.

Worth supplementing? If you eat fresh fruits and vegetables every day, probably not for the recommended daily intake. But for skin support I personally think a daily 500 mg to 1 g of vitamin C (ideally liposomal or buffered) is one of the most cost-effective supplements you can take.

Vitamin E (alpha-tocopherol)

Vitamin E sits in your cell membranes and protects them from lipid peroxidation. In the skin, it works in synergy with vitamin C: vitamin E neutralises lipid radicals and gets oxidised in the process, then vitamin C regenerates it. Together they are a much stronger antioxidant system than either alone. This is exactly the principle behind a lot of topical antioxidant serums, and it works internally too.

Food sources: sunflower seeds, almonds, hazelnuts, extra virgin olive oil, avocado, spinach, wheat germ. A handful of almonds covers a good portion of your daily needs.

Worth supplementing? Usually not as a single nutrient. Most people get enough through a balanced diet that includes nuts, seeds, and good-quality oils. Isolated high-dose vitamin E supplements have not shown great outcomes in long-term trials, so unless you have a documented deficiency, food is the better route.

Vitamin A and carotenoids

Vitamin A is essential for skin cell turnover, repair, and barrier function. You get it in two forms: preformed vitamin A (retinol) from animal foods, and provitamin A carotenoids (beta-carotene, alpha-carotene) from plants, which your body converts into vitamin A as needed.

Other carotenoids that are not converted to vitamin A still have powerful antioxidant effects in the skin. Lycopene (from tomatoes) and beta-carotene are particularly well studied. Stahl and Sies reviewed the evidence in 2005 and showed that dietary carotenoids accumulate in the skin and provide measurable systemic photoprotection, with reduced UV-induced erythema after 10 to 12 weeks of dietary intervention. (DOI) This is not a replacement for sunscreen, but it is a layer of internal defence.

And then there is astaxanthin, my favourite carotenoid for skin, which I am going to give its own section a bit later because it deserves it.

Food sources for vitamin A and carotenoids: liver, egg yolks, butter, and oily fish for retinol; carrots, sweet potatoes, butternut squash, pumpkin, mango, apricots, leafy greens for beta-carotene; cooked tomatoes (especially with olive oil) for lycopene.

Worth supplementing? Beta-carotene specifically: not in high doses, especially if you smoke. Better to get it from food. Retinol can be supplemented in moderation, often as part of a multivitamin. Astaxanthin: yes, more on that below.

Vitamin D

Vitamin D is technically a hormone, and it influences a huge range of skin processes: keratinocyte differentiation, immune response, wound healing, and barrier function. Low vitamin D status is associated with increased risk of inflammatory skin conditions and poorer skin barrier integrity.

The funny thing about vitamin D is that your skin makes it from sunlight (UVB radiation specifically). So you get into a delicate balance: enough sun to make vitamin D, not so much that you damage the skin. In practice, for most of us living above latitude 35 (so all of Europe, including Belgium where I am), you cannot make enough vitamin D from sun alone for at least 6 months of the year. So it is a supplement I do not personally compromise on.

Food sources: oily fish (salmon, mackerel, sardines), egg yolks, fortified dairy. But realistically, food contributes only a small fraction of what you need.

Worth supplementing? Yes, especially in autumn and winter. 2000 to 4000 IU per day of vitamin D3 (cholecalciferol) is a good baseline for most adults, and ideally taken with vitamin K2 (MK-7) to direct calcium where it belongs. If you can, get your 25-hydroxy vitamin D level tested once and aim for the upper-normal range.

Zinc

Zinc is one of those minerals you do not think about until you are deficient, at which point your skin starts shouting at you. It is involved in over 300 enzyme reactions, including the ones that build collagen, repair the skin barrier, regulate sebum, and modulate inflammation.

Ogawa et al. (2018) reviewed in Journal of Immunology Research how zinc supports the formation of tight junctions in the epidermis, regulates Langerhans cell function, and keeps the skin barrier intact. Without enough zinc, the barrier becomes leaky, inflammation creeps up, and wound healing slows down. (DOI)

Food sources: oysters (by far the richest, but also the most expensive ;)), beef, lamb, pumpkin seeds, hemp seeds, chickpeas, lentils, cashews, eggs. Plant sources are less bioavailable because of phytates, so vegetarians and vegans need slightly more.

Worth supplementing? If you have acne, frequent breakouts, slow wound healing, or generally feel like your skin barrier is fragile, a daily 15 to 30 mg of zinc (picolinate or bisglycinate forms absorb best) can make a real difference. Do not take it on an empty stomach (it can cause nausea) and do not take high doses long-term without monitoring copper, because the two compete.

Selenium

Selenium is the cofactor for glutathione peroxidase, one of the most important antioxidant enzymes in your body. It neutralises lipid peroxides, which is exactly the kind of damage UV and pollution generate in skin. Selenium also works in synergy with vitamin E.

Food sources: Brazil nuts are absurdly rich. Two to three Brazil nuts a day cover your needs. Other sources include sardines, tuna, eggs, sunflower seeds, mushrooms.

Worth supplementing? Usually no, because Brazil nuts are so dense in it that two or three a day is enough. And going overboard with selenium is genuinely not a good idea (toxicity is a real risk). So food, not supplement.

Copper

Copper is needed for the enzyme lysyl oxidase, which cross-links collagen and elastin into the strong, organised fibres your skin depends on. Without copper, you can make collagen, but it does not assemble properly. Copper also supports melanin synthesis and antioxidant defence.

Food sources: shellfish, organ meats, cashews, sunflower seeds, dark chocolate (the good stuff, 70% and up), lentils, mushrooms.

Worth supplementing? Most people get enough from food. If you take high-dose zinc, you may want a small amount of copper alongside to keep the ratio balanced (typically 1 to 2 mg copper per 25 to 50 mg of zinc).

Silicon (silica)

Silicon is a quiet but very important mineral for the skin. It is involved in the formation of glycosaminoglycans (the molecules that bind water in your dermis) and in the cross-linking of collagen and elastin.

Barel and Calomme (2005) ran a 20-week randomised, double-blind, placebo-controlled study giving 50 women with photodamaged skin either 10 mg of silicon per day in the form of choline-stabilised orthosilicic acid or a placebo. The women in the silicon group showed reduced skin roughness, improved skin elasticity, and less brittleness in hair and nails compared to placebo. (DOI)

Food sources: oats, whole grains, beer (yes really, but moderation), bananas, leafy greens, beans, mineral water, horsetail (equisetum) tea.

Worth supplementing? If you eat a varied diet with whole grains, you are probably fine. But choline-stabilised orthosilicic acid (the form used in the Barel study) is one of the very few silicon supplements with actual clinical data behind it, and it can be a nice addition for skin, hair and nails together.

Omega-3 fatty acids (EPA and DHA)

If I had to pick the single most overlooked nutrient for skin aging, this would be it.

Omega-3 fatty acids, especially EPA and DHA, do several things for skin at once. They become part of your cell membranes, which improves barrier function. They are precursors to anti-inflammatory signalling molecules (resolvins, protectins) that actively turn off chronic inflammation. They reduce sensitivity to UV-induced damage. And they balance out the pro-inflammatory effects of excess omega-6 in the modern diet.

Pilkington et al. (2011) reviewed the evidence in Experimental Dermatology and concluded that omega-3 PUFAs offer systemic photoprotection through multiple mechanisms, reducing UV-induced erythema, suppressing inflammation, and protecting against UV-induced skin cancer in animal models. (DOI) Cosgrove (2007) also found that linoleic acid (an omega-6, but specifically as part of overall good fat intake) was associated with less senile dryness and atrophy in skin. (DOI)

Food sources: oily fish (salmon, mackerel, sardines, anchovies, herring), and to a lesser extent walnuts, flaxseeds, chia seeds (these contain ALA, which the body converts to EPA/DHA, but the conversion rate is low, around 5 to 10%).

Worth supplementing? If you do not eat oily fish 2 to 3 times a week, yes. Look for a high-quality fish oil or algae oil with a combined EPA + DHA of around 1000 to 2000 mg per day. Quality really matters here. Cheap fish oils oxidise quickly and end up doing more harm than good.

Polyphenols

Polyphenols are plant compounds with strong antioxidant and anti-inflammatory effects. There are thousands of them, and you eat dozens every day if you eat a varied diet. They are why a Mediterranean-style way of eating consistently outperforms other patterns in studies of skin aging.

The ones that get the most attention for skin include:

• Resveratrol (red grapes, berries, peanuts). Stimulates fibroblast proliferation, increases collagen production, and protects against UV-induced photoaging by reducing inflammatory signalling. I covered this in detail in the collagen post. (Ratz-Lyko and Arct 2018, DOI)
• EGCG (green tea catechins). Anti-inflammatory and protective against UV-induced collagen damage.
• Anthocyanins (blueberries, blackberries, dark cherries, purple cabbage). Strong antioxidants that protect microvasculature.
• Quercetin (apples, onions, capers). Anti-inflammatory and antihistamine.
• Curcumin (turmeric). Anti-inflammatory and antioxidant, although bioavailability is low without piperine or fat.

Food sources: berries, dark leafy greens, extra virgin olive oil, dark chocolate, green tea, herbs and spices, red wine in moderation, colourful vegetables of every kind. The "eat the rainbow" advice is not poetic.

Worth supplementing? Whole food first, always. Some targeted polyphenol supplements (resveratrol, curcumin, quercetin) can be useful in certain situations but the synergy of polyphenols in real food is hard to replicate in a capsule.

Astaxanthin

Astaxanthin is a carotenoid pigment produced naturally by the microalga Haematococcus pluvialis. It is what gives salmon, krill, lobster, and flamingos their pink-orange colour. The molecule has a unique structure: polar-nonpolar-polar, which means it can span the entire cell membrane, intercepting free radicals both inside the lipid bilayer and at its surface. Very few antioxidants can do that.

For skin, the clinical data is solid. Tominaga et al. (2012) ran two human studies showing that 6 mg per day of natural astaxanthin from H. pluvialis over 6 to 8 weeks improved wrinkles, age spots, elasticity, moisture content, and transepidermal water loss in both women and men. (PubMed) Zhou et al. (2021) then pooled data from 11 randomised controlled trials in a meta-analysis published in Nutrients and confirmed that oral astaxanthin significantly improves skin moisture content and elasticity compared to placebo. (DOI)

Food sources: wild salmon, krill, lobster, shrimp. The amounts in food are small (a portion of wild salmon gives you 1 to 2 mg), so reaching the clinically effective dose of 4 to 12 mg per day through food alone is hard.

Worth supplementing? Yes, in my view this is one of the most underrated and best-studied skin supplements you can take. Look for natural astaxanthin from Haematococcus pluvialis, ideally in a small amount of healthy fat for better absorption.

Collagen peptides

I covered this in detail in the collagen post, but a quick recap because it absolutely belongs in any post about diet and skin aging.

Oral hydrolysed collagen peptides (2.5 to 10 g per day) have actual clinical evidence behind them. Proksch et al. (2014, DOI) and Bolke et al. (2019, DOI) showed improvements in skin elasticity, hydration, density and wrinkle depth in randomised controlled trials.

Food sources: bone broth (slow-simmered, ideally), skin-on fish, chicken with skin and joints. But you would need to consume a lot to reach the doses used in studies.

Worth supplementing? Yes. Type I hydrolysed collagen peptides at 5 to 10 g per day. Take it away from protein-rich meals so your body uses the peptides for skin rebuild rather than treating them as just any other dietary protein.

The other half of the picture: what to limit

Most diet advice is about what to add. But for skin, what you remove (or at least reduce) matters just as much.

Added sugar and refined carbs

This is the AGE conversation from earlier. Frequent blood sugar spikes drive glycation, which stiffens and ages collagen. You do not need to ban sugar forever. But shifting from refined carbs and sweet drinks to whole foods, fibre, protein, and slow-release carbs makes a measurable difference over the years.

Ultra-processed food

Highly processed foods tend to combine high sugar, high refined fat, high salt, and low fibre. They tip the gut microbiome toward less diverse, more inflammatory profiles, which feeds straight back into the skin via the gut-skin axis (Salem 2018, DOI). The body of evidence here is growing fast, and the consistent message is that whole, minimally processed foods are better for skin and aging across the board.

Alcohol

Sorry. I know. But the science is clear, so let me give it to you straight.

Alcohol affects skin in several ways at once. It dehydrates you (and the skin feels it within hours). It dilates small blood vessels in the face, which over time can become permanent redness or visible capillaries, particularly in people prone to rosacea. It is metabolised into acetaldehyde, a toxic compound that contributes to oxidative stress and AGE formation. It depletes nutrients (vitamin C, B vitamins, zinc, magnesium). And it disrupts sleep, which is when your skin does most of its repair work.

You do not need to be a saint. But "a glass of wine every evening" adds up to a measurable, visible difference in skin over 10 to 20 years. Free choice, but informed choice.

Excessive omega-6 with too little omega-3

Modern diets, especially Western ones, tend to be heavy in omega-6 (from sunflower, corn, soy oils, processed foods) and light in omega-3 (from oily fish). The ratio matters. A very high omega-6 to omega-3 ratio pushes the body toward inflammation. Shifting toward extra virgin olive oil, more oily fish, and fewer industrial seed oils does a lot of quiet good.

Hydration. Yes, water actually matters.

I will keep this short because there is more myth than science here.

Drinking enormous amounts of water will not make your wrinkles disappear. Your skin hydration is regulated mostly by your skin barrier, not by how much you drink. If your barrier is intact, normal water intake keeps your skin hydrated. If your barrier is damaged, no amount of water in your stomach will fix that until the barrier is repaired (cue ceramides, niacinamide, fatty acids).

But chronic mild dehydration is real. And it does show, especially on the face: a duller look, slower turnover, more visible fine lines. The reasonable rule is to drink water when you are thirsty, more in heat or after exercise, and include water-rich foods in your meals (cucumber, watermelon, leafy greens, citrus, soups, broths). Herbal teas and mineral water count. Coffee and tea contribute too, despite the old myth that they "don't count" because of caffeine (they do, the diuretic effect is small).

The gut-skin axis in practice

Since this is genuinely one of the most exciting areas of skin science, here is what to actually do with the information.

• Eat fibre, every day. Aim for 25 to 35 g per day from a variety of plants. Fibre feeds the good bacteria that produce short-chain fatty acids (especially butyrate), which calm inflammation systemically.
• Eat fermented foods regularly. Yoghurt, kefir, sauerkraut, kimchi, miso, kombucha. They diversify your microbiome.
• Eat varied plants. The famous "30 different plants per week" target from the American Gut Project is a good guidepost: the more variety, the more diverse your microbiome.
• Be thoughtful with antibiotics. They save lives when needed, but they wipe out gut diversity. Always finish a prescribed course, and rebuild deliberately afterwards with fibre, fermented foods, and sometimes a targeted probiotic.
• Watch chronic stress. The gut-brain-skin axis is real. Sleep and stress management are part of skin care, not separate from it.

Quick-reference tables

Here is the cheat sheet I wish I had when I started looking at all this.

Table 1. Key nutrients for skin, food sources, and supplement guidance

Table 2. Pick your skin goal, build your plate

A few supplements I think are worth the money

This is the practical part. Brand-level recommendations. I will say up front: the ingredient and the dose are way more important than the logo on the bottle. But quality varies enormously between brands (especially for fish oil, collagen and astaxanthin).

• Hydrolysed collagen peptides: Look for type I, hydrolysed, ideally with vitamin C added. 5 to 10 g per day.
• Omega-3 (EPA + DHA): Aim for ~1000 to 2000 mg combined EPA + DHA per day, in a stabilised, well-tested fish oil (or algae oil for vegans). Check the TOTOX value if the brand publishes it (lower = fresher).
• Vitamin D3 + K2: 2000 to 4000 IU D3 with around 90 to 180 mcg K2 (MK-7).
• Vitamin C: Buffered C or any liposomal vitamin C. 500 mg to 1 g per day, split through the day if higher dose.
• Natural astaxanthin: Natural astaxanthin from Haematococcus pluvialis, in a clean, well-dosed format with a healthy oil base for absorption. 4 to 12 mg per day is the clinically studied range.
• Zinc (if needed): Zinc picolinate or zinc bisglycinate. 15 to 30 mg per day, with food.
• Silicon (optional): Choline-stabilised orthosilicic acid.
• Probiotic (if relevant): Look for strain-specific evidence rather than generic "10 billion CFU" claims.

You do not need all of these. Pick what is relevant to your skin goal and your diet. For most people, my honest minimum starter stack would be: omega-3, vitamin D3 + K2, natural astaxanthin, and either collagen peptides or vitamin C depending on what you are after.

OK Emma great, now what is the actual takeaway?

If you read nothing else, read this part.

1. You cannot out-cream a bad diet. The most expensive serum in the world will not undo years of high sugar, ultra-processed food, and no fibre. Skin reflects the body it lives in.
2. Glycation, oxidative stress, inflammaging and the gut-skin axis are the four pillars. Every dietary choice nudges one of them. Less sugar and less ultra-processed = less glycation and inflammation. More antioxidants and omega-3 = less oxidative stress. More fibre and fermented food = better gut, calmer skin.
3. Food first, supplements second. But supplements are useful when food alone cannot get you there. Omega-3, vitamin D3 + K2, and natural astaxanthin are the three I would not skip for adult skin. Collagen peptides and vitamin C if you are specifically targeting firmness.
4. Healthy aging, not anti-aging. The goal is not to look 20 forever. The goal is to look like the healthiest, well-cared-for version of whatever age you are. That ages beautifully. That ages with kindness toward your own body.

The way you eat in your 20s and 30s sets the foundation. The way you eat in your 40s and beyond becomes increasingly visible. So please, treat your food as part of your skincare routine. Because biologically, it is.

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Welcome to Skinsights. I dive in the science behind skincare so you don't have to.

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Scientific References

• Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. "Dietary nutrient intakes and skin-aging appearance among middle-aged American women." Am J Clin Nutr. 2007;86(4):1225-31. DOI
• Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. "Discovering the link between nutrition and skin aging." Dermatoendocrinol. 2012;4(3):298-307. DOI
• Gkogkolou P, Böhm M. "Advanced glycation end products: Key players in skin aging?" Dermatoendocrinol. 2012;4(3):259-70. DOI
• Salem I, Ramser A, Isham N, Ghannoum MA. "The Gut Microbiome as a Major Regulator of the Gut-Skin Axis." Front Microbiol. 2018;9:1459. DOI
• Pullar JM, Carr AC, Vissers MCM. "The Roles of Vitamin C in Skin Health." Nutrients. 2017;9(8):866. DOI
• Stahl W, Heinrich U, Aust O, Tronnier H, Sies H. "Lycopene-rich products and dietary photoprotection." Photochem Photobiol Sci. 2006;5(2):238-42. DOI
• Ogawa Y, Kinoshita M, Shimada S, Kawamura T. "Zinc in Keratinocytes and Langerhans Cells: Relevance to the Epidermal Homeostasis." J Immunol Res. 2018;2018:5404093. DOI
• Barel A, Calomme M, Timchenko A, et al. "Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin." Arch Dermatol Res. 2005;297(4):147-53. DOI
• Pilkington SM, Watson RE, Nicolaou A, Rhodes LE. "Omega-3 polyunsaturated fatty acids: photoprotective macronutrients." Exp Dermatol. 2011;20(7):537-43. DOI‍
• Ratz-Lyko A, Arct J. "Resveratrol as an active ingredient for cosmetic and dermatological applications: a review." J Cosmet Laser Ther. 2019;21(2):84-90. DOI‍
• Tominaga K, Hongo N, Karato M, Yamashita E. "Cosmetic benefits of astaxanthin on humans subjects." Acta Biochim Pol. 2012;59(1):43-7. PubMed‍
• Zhou X, Cao Q, Orfila C, Zhao J, Zhang L. "Systematic Review and Meta-Analysis on the Effects of Astaxanthin on Human Skin Ageing." Nutrients. 2021;13(9):2917. DOI‍
• Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. "Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology." Skin Pharmacol Physiol. 2014;27(1):47-55. DOI‍
• Bolke L, Schlippe G, Gerß J, Voss W. "A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study." Nutrients. 2019;11(10):2494. DOI

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