Skincare gets most of the anti-aging attention, but dermatologists keep pointing at the plate. “Don’t underestimate the power of a reasonable diet and balanced nutrition as a measure for preventing aging and prolonging one’s life,” says board-certified dermatologist Andrea Suarez, MD, who puts it more bluntly elsewhere: “When you have a crappy diet, it shows up on your face.”
The Food That Ages Skin Fastest: Sugar
“If you eat or drink too many refined carbs and sugars, it can lead to a process called glycation in the skin,” says dermatologist Whitney Bowe, MD. “Glycation is when sugar attaches to proteins in the skin like collagen and elastin, and targets them for destruction.” NYC dermatologist Joshua Zeichner, MD, names the usual culprits: “Refined carbohydrates, such as white bread, are one of the biggest contributors to glycation, a process where sugar attaches to collagen.” And dermatologist Debra Jaliman, MD, keeps it short: “High-glycemic foods are known to cause acne and wrinkles.”
Vitamin C, Protein, and How Collagen Gets Built
“Citrus fruits are generally rich in vitamin C, which is an essential cofactor for collagen production,” says registered dietitian Maxine Yeung, MS, RD. “Without enough vitamin C, the body does not produce the type of collagen needed to support healthy connective tissue.” The building blocks matter too. “Beans are a plant-based source of lysine, proline, and glycine, three amino acids that are key for collagen synthesis,” says Razan Hallak, MS, RDN, and as dietitian Jessica Zinn, MS, RD, explains, “your body uses these amino acids to form the long chains that create collagen’s triple-helix structure, supporting skin elasticity and connective tissue strength.”
Omega-3s, Berries, and Almonds
On salmon, dietitian Samantha DeVito, MS, RD, notes it’s “rich in omega-3 fatty acids, which help reduce inflammation and can support the skin’s moisture barrier.” Berries pull double duty: “Berries contain antioxidants, which can help preserve the collagen already in the skin,” says Diana Guevara, MPH, RD. And almonds have direct wrinkle data. “Almonds are actually rich in vitamin E. It incorporates into the lipid membranes around skin cells and sits there ready to fight off those reactive oxygen species that would otherwise damage lipids,” Dr. Suarez says, pointing to a controlled trial where “photographic evaluation of their wrinkles showed there was a nine percent decrease in wrinkles compared to baseline in the group getting almonds.”
The Honest Bottom Line
There’s no single miracle food. “There isn’t some glamorous single-product game-changer when it comes to boosting collagen,” says Maddie Pasquariello, MS, RD. “It’s all about the larger picture of your diet.” Or, as Yeung sums it up: “You can support your body’s natural collagen production by eating a variety of nutrient-dense foods, getting enough protein and including fruits and vegetables high in vitamin C.”
Jenn Sinrich is a freelance editor, writer and content strategist located in Boston, Massachusetts. She received her BA in journalism from Northeastern University and has more than a decade of experience working for a myriad of female-focused publications including SELF, Parents, Women’s Health, BRIDES, Martha Stewart Weddings and more. When she’s not putting pen to paper (or, really, fingers to keyboard), she’s enjoying the most precious moments in life with her husband and daughter.
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