Nourishing Your Skin from Within: What to Eat and the Best Supplements for Age Spots and Anti-Aging
Did you know that the rate of skin aging is only 10 genetics (read DermTImes article here)?
This is good news because this means 90% is in our control. You’ve probably already heard me blabber on about lifestyle adjustments to help you with your skin health, but I’ve partnered with Certified Nutritionist, Nini, to write this article and offer nutritional advice that can be paired with skincare treatments to help you take care of yourself inside and out.
When choosing products, consider your skin type and consult with me for personalized recommendations. Do not use all of these active ingredients at once!
Please read on and reach out to Nini She’s an absolute pleasure to work with. Her contact information is provided at the bottom of her article.
Enjoy!
- Ginger
SKINCARE, INGREDIENTS AND TREATMENTS
Here are my top treatments and products to mitigate age spots and accelerated aging skin.
Red light therapy
Reduce wrinkles, fine lines, age spots, facial texture, sun-damaged skin.
Professional Peels
Promotes cell turnover, brightens skin, reduces dark spots, and boosts collagen production.
Vitamin C Serums
Brightens skin, reduces dark spots, and boosts collagen production.
Retinol Creams
Promotes cell turnover, reduces fine lines, and evens skin tone.
Alpha Hydroxy Acids (AHAs)
Exfoliates the surface of the skin, improves texture, and brightens skin tone.
Niacinamide
Reduces the appearance of dark spots, improves skin barrier function, and minimizes fine lines.
Sunscreen
Protects against UV damage, preventing further pigmentation and aging.
Brightening Creams
Targets dark spots while hydrating and smoothing the skin.
Peptides
Supports collagen production and improves skin elasticity.
Moisturizers with Antioxidants
Hydrates and repairs the skin barrier while delivering anti-aging benefits.
NUTRITION & LIFESTYLE
As we age, our skin naturally undergoes changes that reflect the passage of time. Fine lines, wrinkles, and age spots become more visible. Healthy, radiant skin starts from the inside. What we eat and the supplements we take play an essential role in supporting our skin’s health, resilience, and overall appearance as we age.
What to Eat for Healthy, Vibrant Skin
Antioxidant-Rich
Free radicals from environmental stressors like UV exposure can speed up skin aging. Antioxidants help neutralize these free radicals, protecting skin cells from damage.
Vitamin C-rich foods: Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources of vitamin C, which boosts collagen production and brightens the skin.
Berries: Blueberries, raspberries, strawberries and blackberries are high in antioxidants, which help reduce oxidative stress and keep skin youthful.
Healthy Fats
Omega-3 fatty acids are essential for maintaining skin’s moisture barrier, reducing inflammation, and enhancing overall skin texture.
Fatty fish: Salmon, mackerel, and sardines are packed with omega-3s, which can help reduce inflammation and prevent dryness.
Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats that support skin hydration and elasticity.
Collagen-Boosting
Collagen is a vital protein that gives skin its structure and firmness. As we age, collagen production naturally declines, so eating collagen-boosting foods can help maintain skin’s integrity.
Bone broth: A natural source of collagen, bone broth contains amino acids like glycine and proline, which are key for skin repair.
Collagen peptides: My favorite is Vital Proteins Unflavored Peptides. Add 1 serving to your morning coffee or tea or even a smoothie or soup for a collagen and protein boost.
Vitamin E + C
Vitamin E + C are the top two powerful antioxidants that help protect skin cells from damage while enhancing skin’s ability to heal and repair. TIP: to maximize the benefits of Vitamin C it is important to pair it with Vitamin E rich foods.
Avocados: Packed with Vitamin E, avocados are a great addition to a skin-healthy diet, providing moisture and nourishment from within.
Sunflower seeds: A small handful of these seeds provides a rich source of Vitamin E, which helps soothe and repair damaged skin.
Citrus Fruits: My favorite source of Vitamin C. Lemon water is an excellent way to get Vitamin C. Oranges and grapefruits are also excellent.
Kiwi: Just one medium sized kiwi packs in 56 mg of Vitamin C which is over half of your daily value.
Carotenoids
Vitamin A, beta-carotene, and astaxanthin, are also crucial for skin health and protection from UV damage.
Yellow, red and orange fruits and veggies: carrots, pumpkin, sweet potato, papaya, mango, and bell peppers.
Hydrating Fruits and Vegetables
Proper hydration is crucial for skin elasticity and overall health. Water-dense fruits and vegetables help keep your skin hydrated from the inside out.
Cucumbers: High in water content and silica, cucumbers support skin hydration and connective tissue.
Watermelon: This juicy fruit is not only hydrating but also provides vitamins A, B6, and C, which support skin health and fight oxidative damage.
Best Supplements for Skin Health and Reducing Age Spots
While a nutrient-dense diet forms the foundation of healthy skin, supplements can provide additional support to target specific concerns like age spots and signs of aging.
Vitamin C
Vitamin C is essential for collagen production and acts as a potent antioxidant, protecting the skin from free radicals and reducing hyperpigmentation. Consistent intake of a vitamin C supplement can help brighten skin tone and reduce the appearance of age spots.
Dosage: 500-1000 mg per day.
Collagen Peptides
Collagen supplements are popular for improving skin elasticity, reducing wrinkles, and supporting skin hydration. Marine collagen, in particular, has been shown to enhance skin’s appearance and promote a youthful glow.
Omega-3 Fatty Acids (Fish Oil)
Omega-3s help keep the skin hydrated and reduce inflammation, which can slow the appearance of wrinkles and age spots. If you don’t consume enough omega-3-rich foods, a fish oil supplement can be beneficial.
Zinc
Zinc supports skin repair and healing, making it beneficial for treating age spots and damaged skin. It also plays a role in collagen production and regulating oil production in the skin.
Additional Skin Care Tips for Aging Skin
Stay Hydrated: Drinking plenty of water throughout the day helps maintain skin’s elasticity and flushes out toxins that can contribute to dullness and age spots.
Protect Your Skin from the Sun: UV radiation is one of the leading causes of age spots and premature aging. Always use sunscreen with broad-spectrum protection, even on cloudy days.
Prioritize Sleep: During sleep, your skin repairs and regenerates. Aim for 7-9 hours of quality sleep each night to support healthy, glowing skin.
Hi, I’m Nini!
I’m a certified nutritionist and macro coach. My goal is to help create sustainable habits that support long-term health and wellness. Whether you're focused on weight loss, body recomposition, hormone balance, or just learning how to properly fuel your body, I’m here to guide you every step of the way. I offer one hour sessions as well as 3 month programs that specialize in body recomposition and hormone rebalancing. I work with men and women of all ages virtually.
My Education
After studying business and entrepreneurship at University of San Francisco for my undergraduate degree. As my passion for nutrition, health and wellness grew, I went back to school at a food science and holistic nutrition college, Bauman College, where I received my nutrition consultant credentials. My love of learning didn’t stop there, I most recently received my latest credentials in macro coaching. What began as a passion, turned into a side hustle and quickly became my career. I love helping people re-establish their relationship with food and learn how to fuel and nourish their body to its fullest potential.
Interested in learning more? Let’s chat! I offer a free 15 minute discovery call - send me an email at nini@nourishedbynini.com or book HERE.
“Ginger has SAVED my skin from adult hormonal acne. I’m so grateful for her knowledge and support! If you are in the Bay Area, she is the BEST when it comes to treating hormonal acne! - Nini Maines, Certified Nutritionist and Macro Coach
