Skin Health from Within

Our skin is simply fascinating. It is our body's largest organ and serves as both a fashionable and functional entity. Our skin plays a key role in protection from external threats (bacteria, germs, UV rays) and reflects how well we’re nourishing ourselves.

Here’s another special feature of the skin -- it is one of the few tissues of the body that can be influenced, maintained, and improved both externally and internally. Put another way, what you put on your body as well as in your body has direct and tangible effects on how your skin looks, feels, and functions.

As the old saying goes, “garbage in, garbage out” and nowhere is this more clearly reflected than how your skin looks. Eating poor quality foods (high sugar, high fat, etc.) disrupts hormone levels, spikes insulin and blood sugar levels, starves gut bacteria of important fiber, and undercuts the performance of the immune system. This inner imbalance is reflected quite often in the way your skin looks.

Today, we’ll cover the best ways to support skin health from within -- which foods are inflammatory (and should be limited) as well as which foods and supplements to use for clear, glowing, youthful-looking skin.

Worst Foods for Skin Health from Within

Nutrition is highly individual, and foods that are inflammatory for some may be well tolerated by others and vice versa. Generally speaking, though, you want to avoid eating large amounts of hyper-processed foods that are high in sugar, cheap fats, and refined carbohydrates (most frankenfoods and sodas that are in boxes, bags, and packages in stores).

The reason for this is that they can directly affect your gut health (which plays an important role in skin quality and appearance) as well as form compounds called advanced glycation end-products (AGEs), which can bind up collagen in your skin, cause yellowing of the skin, reduce its natural flexibility/elasticity and cause premature wrinkles.[1,2,3]

Note: AGEs can also contribute to the development of other disorders, including cardiovascular disease, diabetes, atherosclerosis, chronic kidney disease, and neurodegenerative disorders.[3]

Other sources that increase AGEs in the skin are air pollution, excessive UV rays, and cigarette smoke.

Best Foods and Supplements for Skin Health from Within

Fatty Fish

Fatty fish are fantastic for healthy skin. Not only do they contain complete protein (meaning they contain all the essential amino acids, EAAs, needed to support protein synthesis), they also contain important antioxidants and omega-3 fatty acids.

Omega-3s are a class of essential fatty acids that help maintain brain function and cell membrane integrity. They also possess anti-inflammatory properties and have been shown to improve skin quality and hydration.[4]

Deficiencies in omega-3s are rather common due to many individuals not regularly eating fatty fish. Current recommendations are to consume two servings of fatty fish per week to meet omega-3 needs. Being deficient in omega-3s has been found to contribute to inflammation, depression, and dry skin.[5]

Some of our favorite fatty fish are Wild Alaskan salmon, mackerel, rainbow trout and sardines. If you don’t enjoy the taste of fish or do not have access to quality seafood options, you can take fish oil supplements to satisfy your omega-3 needs.

1UP Omega-3 delivers 2,000mg of high-strength omega-rich fish oil concentrate per serving, including 720mg EPA and 480mg DHA. In addition to its skin health benefits, omega-3s also support brain health, cognitive function, and joint health.

Avocados

Avocados are technically a fruit, but they’re unique from most fruit varieties in that they’re high in fats and relatively low in carbohydrates. The type of fats most abundant in avocados are heart-healthy monounsaturated fats. In addition to supporting cardiovascular health, these fats also benefit the health of your skin.

In fact, research shows that daily consumption of avocados enhanced elasticity and firmness of facial skin.[6]

Besides healthy fats, avocados also contain valuable phenols and antioxidants, including lutein, zeaxanthin, vitamin E, vitamin A, and folate, which help combat oxidative stress and free radicals.

Previous research also found that consuming yellow and green foods decreased wrinkling.[7]

Collagen

Interest in collagen has exploded over the past several years as more and more research shows the benefits of supplementing with this critical protein.

As you may (or may not) know, collagen is the most abundant in your body. It serves as a structural protein and is found throughout your body, including your joints, ligaments, tendons,, blood vessels, organs, muscles, hair, skin, and nails.

Our bodies naturally produce collagen from other amino acids we obtain through the diet; however, collagen production naturally declines over the years, and exposure to various environmental pollutants as well as the foods we eat also contribute to decreased collagen production across the lifespan.

Fortunately, supplementing with collagen peptides is a convenient, affordable, and effective solution to supporting collagen production. More specifically, multiple studies that taking collagen peptides[8,9,10]:

• Stimulates collagen production in the body
• Improves skin moisture, elasticity, and hydration
• Reduces wrinkling and roughness
• Increases hyaluronic acid production

1UP Hydrolyzed Collagen Peptides Plus contains a rich multi-collagen complex high in protein & critical amino acids as well as potent collagen boosters that fuels collagen synthesis, supports anti-aging, and bolsters antioxidant defense across multiple fronts.

Vitamin C

Vitamin C is an essential vitamin and important antioxidant best known for its role in immune function; however, it also plays important roles in the production of collagen and skin protection.

Regarding collagen production, vitamin C is a cofactor for prolyl hydroxylase and lysyl hydroxylase -- a pair of enzymes that initiate the hydroxylation of proline and lysine residues of procollagen, which aids the proper folding of the stable collagen triple-helix conformation.[11,12]

Preclinical studies have also shown that vitamin C supplementation reduces oxidative stress, accelerates healing after fracture, and increases type I collagen synthesis.[13]

Vitamin C deficiency is rare these days, but it’s important to consume enough each day, either from vitamin C-rich foods (citrus, berries, broccoli, leafy greens, red bell peppers, etc.) or supplements, such as 1UP Hydrolyzed Collagen Peptides Plus, Multi-Go Women or Multi-Go Men.

Antioxidants & Polyphenols

Antioxidants, including vitamin E and phenolic compounds found in plant foods, can reduce the formation of advanced glycation end-products (AGEs) by neutralizing free radicals. They may also help to limit the activities of elastase and gelatinase -- two enzymes that break down proteins in the body, namely elastin (a protein that provides stretchiness and strength in your tissues) and gelatin (a form of collagen).[14,15]

Inhibiting the actions of these enzymes supports greater endogenous collagen for better skin quality, improved healing, and greater recovery. Moreover, research shows that polyphenols in grapes and other plant foods may help to protect against UVB-mediated skin damage and offer some unique anti-aging benefits as well.[15]

1UP Anti-Aging is an advanced skin care formula containing a one-of-a-kind blend of antioxidants and skin health nutrients that promote elasticity, hydration, and a youthful-looking appearance.

Folic Acid

Folic Acid is an essential vitamin that inhibits the formation of AGEs by maintaining and stabilizing important protein structures in the skin and exhibits significant anti-glycation activity.[3]

Folic acid also plays an important role in the production of dopamine (a neurotransmitter involved in mood, motivation, exercise performance, and feelings of reward) as well as the formation of red blood cells, neural tube development, and DNA synthesis.

Foods high in folic acid include leafy greens, legumes, citrus fruits, and cruciferous vegetables. Dietary supplements also offer convenient and affordable solutions to support daily folic acid requirements. 1UP Multi-Go Men and Multi-Go Women each supply 100% (400mcg) of the daily recommended intake.

Curcumin

Curcumin is the primary polyphenol in turmeric. It’s renowned for its anti-inflammatory effects, which is why it's commonly found in joint supplements, including 1UP Joint Health Plus. But, that’s not all curcumin can do. In fact, it has some fairly prominent antioxidant benefits, making it an ideal anti-aging and skin health supplements.

Research notes that curcumin can[16]:

• Modulate the activity of glutathione and superoxide dismutase (two of the body’s most powerful antioxidants)
• Inhibit enzymes that generate reactive oxygen species (ROS), including lipoxygenase and cyclooxygenase
• Scavenge peroxyl radicals, similar to vitamin E
• Block NF-kB activation, which can help suppress inflammation
• Improve collagen deposition
• Reduce wound healing times
• Protect skin against UV radiation damage

Additional studies have shown that curcumin supplementation can benefit skin health, specifically improving markers of acne, psoriasis, fine lines, wrinkles, and age spots.[17,18,19]

To top it off, curcumin can also improve collagen deposition, reduce wound healing times, and protect skin against UV radiation damage.[20]

Basically, curcumin has a LOT to offer, and if you’re not already using it for joint support, it’s well worth considering for healthy aging and skin. As we mentioned curcumin is included in Joint Health Plus, but you can also find it in 1UP Kickstart and Greens & Reds Superfoods Plus (as Turmeric).

References

1. Gautieri A, Passini FS, Silva U, Guizar-Sicairos M, Carimati G, Volpi P, Moretti M, et al. Advanced glycation end-products: Mechanics of aged collagen from molecule to tissue. Matrix Biol. 2017 May;59:95-108. doi: 10.1016/j.matbio.2016.09.001. Epub 2016 Sep 9. PMID: 27616134.
2. Chen YS, Wang XJ, Feng W, Hua KQ. Advanced glycation end products decrease collagen I levels in fibroblasts from the vaginal wall of patients with POP via the RAGE, MAPK and NF-kB pathways. Int J Mol Med. 2017 Oct;40:(4):987-998. doi: 10.3892/ijmm.2017.3097. Epub 2017 Aug 11. PMID: 28849117; PMCID: PMC5593496.
3. Chen CY, Zhang JQ, Li L, Guo MM, He YF, Dong YM, Meng H, Yi F. Advanced Glycation End Products in the Skin: Molecular Mechanisms, Methods of Measurement, and Inhibitory Pathways. Front Med (Lausanne). 2022 May 11;9:837222. doi: 10.3389/fmed.2022.837222. PMID: 35646963; PMCID: PMC9131003.
4. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505. doi: 10.1080/07315724.2002.10719248. PMID: 12480795.
5. De Mel D, Suphioglu C. Fishy business: effect of omega-3 fatty acids on zinc transporters and free zinc availability in human neuronal cells. Nutrients. 2014 Aug 15;6(8):3245-58. doi: 10.3390/nu6083245. PMID: 25195602; PMCID: PMC4145306.
6. Henning SM, Guzman JB, Thames G, Yang J, Tseng CH, Heber D, Kim J, Li Z. Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study. J Cosmet Dermatol. 2022 Sep;21(9):4028-4034. doi: 10.1111/jocd.14717. Epub 2022 Jan 17. PMID: 35037373; PMCID: PMC9786235.
7. Nagata C, Nakamura K, Wada K, et al. Association of dietary fat, vegetables, and antioxidant micronutrients with skin ageing in Japanese women. The British Journal of Nutrition. 2010;103(10):1493-1498.
8. Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept. 2022 Jan 1;12(1):e2022018. doi: 10.5826/dpc.1201a18. PMID: 35223163; PMCID: PMC8824545.
9. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
10. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. doi: 10.1111/jocd.12174. Epub 2015 Sep 12. PMID: 26362110.
11. Boyera N, Galey I, Bernard BA. Effect of Vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998 Jun;20(3):151-8. doi: 10.1046/j.1467-2494.1998.171747.x. PMID: 18505499.
12. Phillips CL, Combs SB, Pinnell SR. Effects of ascorbic acid on proliferation and collagen synthesis in relation to the donor age of human dermal fibroblasts. J Invest Dermatol. 1994;103(2):228–232
13. DePhillip NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544. doi: 10.1177/2325967118804544. PMID: 30386805; PMCID: PMC6204628.
14. Turkmen D. Serum bilirubin and uric acid antioxidant levels in rosacea patients. J. Cosmet. Dermatol. 2020, 19, 2717-2720.
15. Sun M, Deng Y, Cao X, Xiao L, Ding Q, Luo F, Huang P, Gao Y, Liu M, Zhao H. Effects of Natural Polyphenols on Skin and Hair Health: A Review. Molecules. 2022 Nov14;27(22):7832. doi: 10.3390/molecules27227832. PMID: 36431932; PMCID: PMC9695112
16. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092. PMID: 29065496; PMID: PMC5664031.
17. Vollono L, Falconi M, Gaziano R, Iacovelli F, Dika E, Terracciano C, Bianchi L, Campione E. Potential of Curcumin in Skin Disorders. Nutrients 2019 Sep 10;11(9):2169. doi: 10.3390/nu11092169. PMID: 31509968; PMCID: PMC6770633.
18. Thangapazham RL, Sharma A, Maheshwari RK. Beneficial role of curcumin in skin diseases. Adv Exp Med Biol. 2007;595:343-57. Doi: 10.1007/978-0-387-46401-5_15. PMID: 17569219.
19. Panahi Y, Fazlolahzadeh O, Atkin SL, Majeed M, Butler AE, Johnston TP, Sahebkar A. Evidence of curcumin and curcumin analogue effects in skin diseases: A narrative review. J Cell Physiol. 2019 Feb;234(2):1165-1178. doi: 10.1002/jcp.27096. Epub 2018 Aug 2. PMID: 30073647.
20. Kasprzak-Drozd K, Nizinski P, Hawryl A, Gancarz M, Hawryl D, Oliwa W, Palka M, Markowska J, Oniszczuk A. Potential of Curcumin in the Management of Skin Diseases. Int J Mol Sci. 2024 Mar 23;25(7):3617. doi: 10.3390/ijms25073617. PMID: 38612433; PMID: PMC11012053.