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].
Pycnogenol™.
Pycnogenol is an extract from the bark of the French Maritime Pine tree (
Pinus pinaster).
Numerous studies have shown that this extract has impressive
antioxidant and anti-inflammatory properties. In one study, dietary
supplementation with Pycnogenol for 8 weeks helped protect the skin of
the study volunteers from ultraviolet (UV) light exposure [3]. A more
recent
study reported that skin hydration and elasticity was improved in postmenopausal women consuming Pycnogenol for 12 weeks [4].
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 CoQ
10 are still in the early stages, it has been
reported that dietary supplementation with CoQ
10 (60 mg/day for 2 weeks) reduced the appearance of wrinkles [13]. Furthermore, combining topical application of CoQ
10 (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."
