What does the word anti-aging bring to mind? A skincare routine, always wearing SPF (yes, even when
it’s raining!) and drinking water? Of course, these all play a role, but many tend to forget that what we eat is the key player in healthy looking skin. Switching the focus to nourishing skin from the inside out with foods and supplements rich in vitamins and minerals will have those around you wanting to know the secret to that inner glow. Read on for more about nutrition needs by age to support healthy skin, hair and nails.
20s
Taking early action in your 20s can have a big impact later on. Develop good habits now and your skin will
thank you later. Always wear sunscreen, find a good cleanser and never sleep in your makeup!
Unfortunately, collagen production begins to decrease in your 20s and at the same time, breakouts can
be common. This is where zinc can help. Not only is it needed for collagen production but low levels of
zinc have been associated with increased breakouts and can impede your skin’s ability to heal itself*.
Food sources of zinc include: red meat, shellfish, legumes (chickpeas, lentils, beans).
30s
Your 30s are when hormone production slows and collagen production declines more rapidly than in your
20s. Why is this important? Not to be the bearer of bad news, but things you could once get away with will now show up on your face. Fortunately, being aware of what you can add to your diet will help you come out on top! Let’s circle back to collagen as its benefits are plentiful: plump skin, beautiful hair and nails and improved fine lines and wrinkles. Aside from consuming a collagen supplement, adding in food
sources of vitamin C (or a supplement that already has vitamin C), is essential. Vitamin C is not naturally
synthesized by the human body and therefore adequate dietary intake of vitamin C is essential. Vitamin C
is a protective antioxidant that stimulates your body to produce collagen* in addition to protecting your
skin from pollution, free radicals, sun and stress. Another powerful antioxidant, coenzyme q10 or CoQ10
for short, can help promote cell renewal, even skin tone, protect the skin from damage and minimize the
appearance of fine lines and wrinkles*.
Food sources of vitamin C include: fruits (orange, grapefruit, guava, pineapple, kiwi), bell peppers, cruciferous veggies (kale, brussels sprouts, broccoli).
Food sources of CoQ10 include: fatty fish, beef, peanuts, pistachios.
40s
During this time, skin turnover slows and nail and hair growth declines, leading to less vibrant appearing
skin, hair and nails. Incorporating foods and supplements rich in vitamin B6 and biotin (also known as
vitamin B7) can help support these changes, especially in hair and nails. Vitamin B6 plays an important
role in preventing hair loss* while biotin stimulates keratin production and has been shown to increase the rate of hair follicle growth as well as strengthen nails*.
Food sources of B6 include: salmon, beef, chicken, potatoes Food sources of biotin include: egg yolks, sunflower seeds, almonds, legumes
50s
As we age, gut health is of continued importance, especially for women in their 50s. The average age
during which women begin experiencing menopause is 51*. During this time, estrogen production
decreases which has an effect on the microbiome. Probiotics help balance and feed the gut microbiome
which in turn supports the appearance of beautiful skin. Additionally, research has shown probiotic
consumption may improve mood*, immunity and digestion*. Talk about truly glowing from the inside out!
Food sources of probiotics include: yogurt, miso, kefir, sauerkraut
60s
Focusing on boosting hydrated skin in your 60s will lead to increased volume and general elasticity of the
skin. That’s where hyaluronic acid comes into play. HA is naturally occurring in the skin and is a critical
component in helping the skin retain moisture. HA’s benefits far exceed the skin level and can help
lubricate joints and improve wound healing*. Additionally, incorporating vitamin E, a fat-soluble vitamin
that plays many roles, is important. Its natural anti-inflammatory and antioxidant properties help promote
overall healthy skin*.
Food sources of hyaluronic acid or those that help promote its production include: bone broth, citrus fruits, magnesium-rich foods (leafy greens, root veggies, nuts and seeds).
Food sources of vitamin E include: seeds and nuts
Of course, all of these beauty ingredients are crucial at any age and even with the healthiest diet, often it
can be difficult to meet adequate daily needs. Luckily, supplements can help fill in nutrient gaps and round out your regimen. With 11 clinically-proven beauty ingredients (Hyaluronic Acid, CoQ10, Probiotics, Grapeseed extract, Horsetail extract, Biotin, Vitamin B6, Vitamin C, Vitamin D, Vitamin E & Zinc), Beauty Fusion makes it effortless to support healthy skin, hair and nails.
Sources:
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135093/
2) https://pubmed.ncbi.nlm.nih.gov/18505499/
3) https://pubmed.ncbi.nlm.nih.gov/19096121/
4) https://pubmed.ncbi.nlm.nih.gov/11344694/
5) https://pubmed.ncbi.nlm.nih.gov/2273113/
6) https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
8) https://www.karger.com/Article/FullText/496426
9) https://www.bmj.com/content/361/bmj.k2179
10) https://www.sciencedirect.com/science/article/abs/pii/S014181301833770X?via%3d Ihub
11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8670689