Usually, when we think about taking care of our skin, we think about topical skin care products like day creams, night creams, sunscreens, and many more such products. We also think of reducing our exposure to sunlight by wearing skin-covering clothes and wide brim hats, and staying inside during the hottest parts of the day. However, one of the things we often don’t consider is the benefits that our dietary choices can have for our skin.
As it turns out, numerous research studies have reported that what we eat and drink can have a real beneficial impact on our skin’s health. So, what are some of the compounds found in foods and dietary supplements that have been shown to support healthy skin from within? Let’s take a look.
Astaxanthin. Astaxanthin is a potent antioxidant compound derived from marine sources, particularly microalgae. Research studies have shown that astaxanthin, consumed alone or combined with tocotrienols (one of the forms of vitamin E), has multiple benefits for skin health. In one study [1], volunteers who consumed 4 mg of astaxanthin daily for 6 weeks obtained significant improvements in skin elasticity and skin hydration, and saw a reduction in the appearance of fine lines and wrinkles. Similar benefits were obtained with daily intake of 2 mg astaxanthin + 40 mg tocotrienols for 4 weeks [2].
Lutein. Lutein is carotenoid antioxidant compound found naturally in dark, leafy vegetables like spinach and kale and yellow-colored foods like corn and egg yolks. Best known for its importance in eye health, lutein has also been reported to support skin health and appearance. Dietary supplementation with mixed carotenoids (8 mg each of beta-carotene, lycopene, and lutein) for 12 weeks was shown to protect the skin of study volunteers from UV light exposure [5]. In a more recent human clinical study, both oral supplementation alone and topical application alone showed that lutein enhanced skin elasticity and skin hydration, while also protecting the skin from UV light. These benefits were greatest when volunteers combined oral supplementation of lutein with topical application of lutein [6].
Lycopene. Like lutein, lycopene is an antioxidant carotenoid. Lycopene is best known as being responsible for the red color of tomatoes, making tomatoes an excellent source of lycopene. Several human clinical studies have reported that dietary supplementation with lycopene (10 – 16 mg/day) or tomato-based products containing lycopene help protect the skin from photodamage by reducing its sensitivity to sunlight and suppressing the UV-induced increase in some of the enzymes responsible for collagen breakdown [7-9].
Pomegranate. Pomegranates are rich in tannins and anthocyanins, potent antioxidant compounds. A recent study using a human skin model system demonstrated that pomegranate products (an extract, a juice, and a pomegranate oil) reduced the ability of UV light to increase multiple enzymes responsible for the breakdown of the skin’s foundation proteins [10].
Cocoa. Cocoa is rich in antioxidant flavanols, particularly catechin and epichatechin. Recent research studies suggest that dietary consumption of high flavnanol cocoa has skin health benefits. In one study, daily consumption of a high flavanol (326 mg) cocoa drink for 12 weeks improved skin density, skin hydration, and skin blood flow and also reduced the skin’s sensitivity to UV light [11].
A second study recently confirmed that consumption of flavanol-rich chocolate for 12 weeks reduced the skin’s sensitivity to UV light [12]. It is important to remember that highly refined cocoa, like milk chocolate, tends to be low in flavanols. Higher flavanol content is found more readily in less refined chocolate, like dark chocolates.
Coenzyme Q10 (CoQ10). CoQ10, also known as ubiquinone, is naturally synthesized in the human body and plays an important role in mitochondrial function. It is also known to have antioxidant benefits. While the research into the skin benefits of CoQ10 are still in the early stages, it has been reported that dietary supplementation with CoQ10 (60 mg/day for 2 weeks) reduced the appearance of wrinkles [13]. Furthermore, combining topical application of CoQ10 (0.05%) with dietary supplementation (50 mg/day) has also been reported to reduce the appearance of wrinkles [14].
While the impact of nutrition for skin care is still an emerging area of research, it is clear that there are a number of compounds found in natural foods and dietary supplements that can support skin health. Though topical approaches are a critical part of our everyday skin care regimen, it is beginning to look like we can boost our skin care practices by making appropriate dietary choices."
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