Your skin is more than just what you see in the mirror. It's your body’s largest organ.  Your skin plays a vital role in protection, temperature regulation, and immune response. But as we age, our skin naturally changes — and not just on the surface.

Collagen loss, oxidative stress, hormonal shifts, and environmental exposures all contribute to the signs of aging. Understanding what’s happening beneath the surface helps you make more informed decisions when it comes to prevention and treatment. Let's discuss what drives skin aging and the evidence-based ways we can support healthy, resilient skin through diet, lifestyle, and natural therapies.

What Happens to Our Skin as We Age?

Skin aging is a multifactorial process that includes both intrinsic (genetic and chronological) and extrinsic (environmental) influences. Intrinsic aging is inevitable — a natural decline in skin function over time. Extrinsic aging, however, is largely preventable and includes things like UV exposure, pollution, smoking, poor diet, and stress.

“Intrinsic skin aging is characterized by fine wrinkles, dryness, and thinning, whereas extrinsic aging results in deep wrinkles, loss of elasticity, and hyperpigmentation.”
(Baumann, 2007)

Some of the main physiological changes includes the following:

1. Decreased collagen production: Starting in your mid-20s, collagen levels decline by about 1% each year. Collagen gives skin its structure and firmness.

2. Reduced elastin and Hyaluronic acid (HA): These keep your skin plump and elastic. Their reduction leads to sagging and wrinkles.

3. Slower cell turnover: This results in dullness and uneven texture.

4. Compromised skin barrier: Leading to increased dryness and sensitivity.

5. Hormone changes:  Estrogen receptors are found throughout the skin and help regulate moisture retention, wound healing, and collagen synthesis. As estrogen declines in perimenopause and menopause, skin aging can rapidly accelerate.

“Estrogen deficiency results in decreased collagen content, skin thickness, and elasticity.”
(Thornton, 2013)

Hormones, Menopause, and Skin Aging

• Thinner, more fragile skin
• Increased dryness
• Loss of elasticity
• Fine lines and wrinkles

“Estrogen receptors in the skin regulate important functions including fibroblast activity and barrier integrity.” (Lephart, 2018)

The Role of Oxidative Stress in Skin Aging

One of the most well-researched contributors to premature skin aging is oxidative stress — a process where free radicals damage cells, proteins, and DNA. Our skin is especially vulnerable due to its constant exposure to sunlight and environmental toxins.

“Reactive oxygen species (ROS) play a pivotal role in extrinsic skin aging, accelerating the degradation of collagen and elastic fibers.” (Schäfer & Werner, 2008)

Antioxidants, both dietary and topical, are key to neutralizing this damage and supporting skin health.

Nutrition for Skin Health: What the Science Says

Your skin is a reflection of your internal health. A growing body of research supports the connection between diet and skin aging. Some of the most skin-supportive nutrients include:

1. Vitamin C

Essential for collagen synthesis and a powerful antioxidant, vitamin C has been shown to reduce the appearance of wrinkles and support overall skin integrity.

“Ascorbic acid has a role in stabilizing collagen structure and decreasing UV-induced damage.” (Pullar et al., 2017)

Sources of Vitamin C: All fruits and vegetables but especially Citrus fruits, strawberries, bell peppers, broccoli, sprouts, rapini, etc.

2. Omega-3 Fatty Acids

Found in oily fish, omega-3s help maintain skin barrier function, reduce inflammation, and protect against photoaging.

“Dietary intake of omega-3 polyunsaturated fatty acids is associated with reduced skin aging.” (Pilkington et al., 2011)

Sources of Omega 3 fatty acids: Salmon, sardines, mackerel, flaxseeds, walnuts, etc.

3. Polyphenols

These plant compounds are rich in antioxidants and have photo-protective and anti-inflammatory effects. The Mediterranean diet is often praised for it's high polyphenol content including a big staple in the diet which is olive oil. You can download my MED diet check list here.

Sources of polyphenols: Green tea, berries, cocoa, olives, extra virgin olive oil, etc.

4. Protein

Adequate protein is essential for maintaining collagen and elastin. Collagen peptides, in particular, have shown promise in clinical studies. Incorporating collagen supplementation is not the priority however if you're not meeting your daily protein intake goals for muscle and other energy requirements. Download my protein ebook here to read more about what amount of protein you need.

“Oral supplementation with collagen peptides improves skin elasticity, hydration, and dermal collagen density.” (Proksch et al., 2014)

Natural Interventions to Support Healthy Skin Aging

1. Topical Retinoids

Vitamin A derivatives like retinol and retinaldehyde are clinically proven to reduce wrinkles and boost collagen production.

“Topical retinoids remain the gold standard for photodamaged skin.”
(Mukherjee et al., 2006)

For sensitive skin types, bakuchiol is a plant-based alternative with similar benefits but less irritation.

2. Botanical Ingredients & Topical Vitamin C serums

Plant-based compounds like licorice root, green tea extract, resveratrol, and centella asiatica have anti-inflammatory and antioxidant effects. They can be used in skincare formulations or taken as supplements.

Topical Vitamin C serums are a game changer and actually increase the benefits of sunscreen. When combined with daily sunscreen application, vitamin C serum creates a powerful barrier against harmful UV rays, mitigating photoaging and helping in the repair of sun damaged skin.

3. Acupuncture and Facial Rejuvenation

Cosmetic acupuncture stimulates blood flow, promotes lymphatic drainage, and may improve elasticity by stimulating collagen production.

“Facial acupuncture may improve skin elasticity and hydration by enhancing local circulation.” (Donoyama et al., 2012)

4. Micronutrient Supplementation

Some nutrients are difficult to obtain in adequate levels from diet alone. Consider lab testing and supplementing based on your needs:

Zinc: Supports wound healing and reduces inflammation

Silica: Important for collagen production

Vitamin D: Regulates immune response and may influence skin barrier function

Lifestyle and Environmental Factors That Impact Skin Aging

Beyond what you eat and apply, your daily habits shape your skin’s resilience. A few critical ones include:

Sun Exposure

UV radiation is the number one cause of premature skin aging. It breaks down collagen and causes pigmentation issues. Use mineral-based sunscreens with zinc oxide or titanium dioxide and wear hats or protective clothing during peak hours. Sunscreens that provide both UVA and UVB protection with a SPF of 30 or higher is recommended. And don't forget to reapply every hour and after being in the water.

Sleep

Skin regenerates during deep sleep. Chronic sleep deprivation can impair this process and increase signs of aging.

“Poor sleep quality is associated with increased signs of intrinsic aging, reduced barrier function, and slower recovery from environmental stressors.” (Oyetakin-White et al., 2015)

Stress

Chronic stress increases cortisol levels, which can lead to increased sebum production, impaired wound healing, and a breakdown of collagen. Try integrating practices like yoga, breathwork, or meditation to help regulate stress levels.

Smoking and Alcohol

Both contribute significantly to skin aging. Smoking increases oxidative processes in the body, reduces blood flow and impairs collagen production. Alcohol dehydrates the skin, increases inflammation and damages collagen. It can also aggravate conditions like rosacea or increase sensitivity in some individuals.

Supporting Your Skin from the Inside Out

Skin aging is inevitable, but how it shows up is deeply influenced by how you live, eat, and care for yourself. While there's no single solution, a multifaceted approach that includes antioxidant-rich foods, targeted supplements, healthy sleep, hormone balance, and stress support can go a long way.

As a naturopathic doctor, I focus on treating the root causes of skin concerns, not just the surface symptoms. Supporting your skin is really about supporting your whole body. If you are interested in the four pillars course I created based on my two decades experience working with patience and understanding the foundational pillars for optimal health you can go here.

If you're ready to take a more personalized approach to your skin and healthy aging, you can book a free discovery call with me here.

To your healthiest skin,

Dr. Amy Tung, ND

Naturopathic Doctor

Menopause Society Certified Practitioner (MSCP)

References

Baumann, L. (2007). Skin ageing and its treatment. The Journal of Pathology, 211(2), 241–251.

Thornton, M. (2013). Estrogens and aging skin. Dermato-Endocrinology, 5(2), 264–270.

Schäfer, M., & Werner, S. (2008). Oxidative stress in normal and impaired wound repair. Pharmacological Research, 58(2), 165–171.

Pullar, J. M., Carr, A. C., & Vissers, M. C. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866.

Pilkington, S. M., Watson, R. E., Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental Dermatology, 20(7), 537–543.

Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology. Skin Pharmacology and Physiology, 27(1), 47–55.

Lephart, E. D. (2018). Skin aging and oxidative stress: Equol’s anti-aging effects via biochemical and molecular mechanisms. Ageing Research Reviews, 47, 140–151.

Mukherjee, S., Date, A., Patravale, V., Korting, H. C., Roeder, A., & Weindl, G. (2006). Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety. Clinical Interventions in Aging, 1(4), 327–348.

Donoyama, N., Kojima, A., Suoh, S., & Ohkoshi, N. (2012). Cosmetic acupuncture to enhance facial elasticity: an open-label, single-arm pilot study. Evidence-Based Complementary and Alternative Medicine, 2012.

Oyetakin-White, P., Suggs, A., & Koo, B. (2015). Does poor sleep quality affect skin aging? Clinical and Experimental Dermatology, 40(1), 17–22.

Disclaimer:

The information in this blog is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor or other qualified health professional with any questions regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking treatment because of something you have read in this blog.

Individual results may vary, and the strategies discussed here are not guaranteed to work for everyone. This content does not create a patient-client relationship and should not be used as a replacement for personalized medical care.