I’ve found that I’ve had to adapt my skincare routine in recent years.  Thanks to some helpful Irish heritage I’ve had to deal with a lot of redness and burning sensations.  For others it’s pigment. Or just the onset of laxity, dullness and general wrinkles (what I like to call ‘character’).  So a change up, and being more conscious of how to look after my changing skin has been crucial as the needs of my skin naturally evolved.

Thanks to my study as a Nutrition Counsellor, plus my time working with some skin geniuses in the aesthetic industry, I have learnt a lot about what is needed to feed skin from both the inside and outside. Here’s a jaw dropping fact I learned - during menopause, women can lose up to 30% of their collagen in the first five years. So this is what I and practice to keep my skin happy and glowing.

Inside Out

Collagen is the backbone of firm, elastic skin, yet it diminishes as we age, has a weaker structure and breaks down into fragments.  All this ‘mess’ gets in the way of fresh new collagen building a strong scaffolding for your skin, leading to wrinkles and laxity. Lisa and I loved Verisol® collagen for our Revival Collagen Powder because it has scientific studies backing it up.  It is efficiently absorbed and used by the body, unlike many other collagen supplements, which may not even make it through your gut. This means it can help boost natural collagen production, reducing wrinkles and improving elasticity, making it a fantastic partner to your regular skincare treatments.  In fact a lot of Doctors are combining Collagen supplements with skin and collagen boosting treatments such as RF Microneedling, laser treatments and injectables so that you are compounding the effectiveness of the treatment.

Other Essential Nutrients for Skin Health beyond collagen, there are several hero nutrients I’ve found to be game changers for skin health:

• Omega-3 Fatty Acids: Incorporating foods like salmon, mackerel, and flaxseeds into your diet is something I do consistently. Omega-3s do wonders for keeping skin cells healthy and retaining moisture.
• Antioxidants: Antioxidant-rich foods like berries and leafy greens are staples in my diet plans for their role in defending against free radicals and preventing premature ageing.  For me I sometimes find it a bit harder to get enough in my diet, so I always include a spoon of Flourish along with some Rocket into my smoothie.
• Vitamin E: This vitamin, especially when paired with vitamin C, is brilliant for skin health. I always encourage adding almonds or sunflower seeds to your meals to harness their benefits. Yes, that goes in my smoothie too!

Outside In

Topical Nutrients are the surface boosters for skincare. In addition to diet and collagen, it’s important to feed your skin vitamins from the outside as well.

Vitamin B3 (Niacinamide): This vitamin improves skin texture and tone while reducing fine lines. It’s a go-to for strengthening the skin barrier to retain moisture and fend off environmental damage.  I use this for my redness/ Rosacea.

Vitamin B5 (Pantothenic Acid): Known for its hydrating and healing properties, Vitamin B5 keeps your skin soft and elastic, perfect for quenching thirsty skin.

Vitamin C: A powerful antioxidant that brightens the skin by promoting collagen synthesis and evening out skin tone. I personally add it after my B3 in the morning. 

Hyaluronic Acid: This hydrating super ingredient draws moisture into the skin, helping to maintain plumpness and reduce the appearance of fine lines. It's a fantastic addition to any topical skincare routine, especially for those with dry or dehydrated skin. My tip: spray a mist on your face before applying so the Hyaluronic Acid has moisture to bind with and take into your skin. And my goodness I love a Hyaluronic face mask.

Retinoids (Vitamin A): Retinoids are known for their ability to increase cell turnover, reduce wrinkles, and improve overall skin texture. They help stimulate collagen production and can make a noticeable difference in how young and healthy your skin looks.

Hydration: Water is often the unsung hero of skincare—it’s essential for maintaining skin hydration and elasticity. I usually suggest drinking about 35 millilitres per kilogram of body weight. So, for a 70-kilogram person, that's roughly 2.45 litres a day. And remember, if you’re sweating it out, whether through exercise or in the sun, increase your intake.

A Holistic Approach to Skincare

By combining Verisol® collagen with a nutrient-rich diet, topical treatments, and plenty of water, you’ll have a robust skincare routine. This approach not only nurtures the skin from the surface but also supports its health and resilience from within.

Finally, who do I follow to get skin tips?

@drdavinlim

@labmuffinbeautyscience

References:

• Collins, C. et al. (2005). Overview of skin ageing and collagen. Dermato-Endocrinology.
• Proksch, E., et al. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology.
• Draelos, Z.D. (2013). The Multifunctional Role of Niacinamide in Dermatology. Journal of Clinical and Aesthetic Dermatology.
• Ebben, L., & Ebben, J.P. (2017). Role of pantothenic acid in wound healing and skin health. Postepy Dermatologii I Alergologii.
• Pullar, J.M. et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients.
• Rueckl, L., et al. Skin Aging and Photoaging: An Overview. [Reference Journal/Publisher if available].