# Skin From Within: Which Nutrients Play a Role

> The skin is the body's largest organ and depends on a good supply of nutrients. What research says about skin-relevant micronutrients.

The skin is our largest organ and often reflects our inner state. While external skincare products work on the surface, nutritional support from within is crucial for cell regeneration, protein synthesis and hydration. But which nutrients are truly essential for strengthening and protecting the skin from the ground up?

## Collagen Peptides for Skin Structure and Elasticity

The dermis, the middle layer of the skin, is largely responsible for the skin's **structure and elasticity**. It consists of collagen fibers, elastin and hyaluronic acid, which are produced by fibroblasts. **Hydrolyzed collagen peptides** are broken down in the gut into smaller peptides and amino acids. Studies show that these peptides can stimulate fibroblasts to form new collagen and hyaluronic acid. A meta-analysis of 19 studies with over 1,100 participants confirmed that a daily intake of 2.5-10 g of hydrolyzed collagen over at least eight weeks can significantly improve **skin moisture, elasticity and wrinkle depth**.

## Vitamin C as a Collagen Cofactor

**Vitamin C** is an indispensable cofactor for the enzymes prolyl 4-hydroxylase and lysyl hydroxylase, which are necessary for **stable collagen synthesis**. Without sufficient vitamin C, proline cannot be converted into hydroxyproline, resulting in unstable collagen - a mechanism that becomes visible in scurvy. The European Food Safety Authority (EFSA) confirms that vitamin C contributes to normal collagen formation for the normal function of the skin. For active skin support, amounts of 200-400 mg daily are recommended to achieve optimal results.

## Astaxanthin and Zinc for Cell Protection and Regeneration

**Astaxanthin**, a xanthophyll carotenoid from microalgae, protects skin cells on several levels. It can embed itself in cell membranes and offers protection against **UV-induced damage**. Studies also show that astaxanthin can improve **skin moisture and elasticity** and has inflammation-modulating effects. **Zinc** is another important micronutrient that serves as a cofactor for collagen synthase enzymes and regulates fibroblast activity. A deficiency can impair wound healing and skin regeneration. Zinc also contributes to protecting cells from **oxidative stress**.

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## Frequently Asked Questions

**How long does it take for oral collagen peptides to work?**
Initial positive effects on skin moisture and elasticity can often be observed after 4 to 8 weeks of regular intake. A visible reduction in wrinkle depth usually requires 8 to 12 weeks or longer.

**Can I also get vitamin C from food?**
Yes, vitamin C is abundant in many fruits and vegetables such as citrus fruits, berries, peppers and broccoli. For therapeutic or supportive purposes, however, targeted supplementation can make sense.

**What role does hyaluronic acid play for the skin?**
Hyaluronic acid is a natural component of the skin that can bind large amounts of water. Taken orally, low molecular weight hyaluronic acid can improve skin moisture from within and help reduce eye wrinkles.

## Sources

Barati et al. (2021), Nutrients - Collagen supplementation for skin health: A mechanistic systematic review.
Tominaga et al. (2012), J Clin Biochem Nutr - Cosmetic benefits of astaxanthin.
Pullar et al. (2017), Nutrients - The roles of vitamin C in skin health.

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