How to slow skin ageing naturally

If you've noticed your skin losing its bounce, feeling drier than it used to, or showing fine lines that weren't there a few years ago, you're not imagining things. Our skin changes as we age, but understanding why it happens puts you in a far stronger position to do something meaningful about it.

The truth is, whilst we can't stop the clock entirely, we have more control over how our skin ages than many of us realise. Much of what we see in the mirror isn't inevitable. It's the result of both internal shifts and external factors, many of which we can influence through targeted nutrition and lifestyle changes.

Why does skin age?

Skin ageing happens through two distinct pathways: intrinsic and extrinsic ageing.

Intrinsic, or chronological ageing is the genetically programmed, chronological decline in how our skin functions. It starts as early as our twenties, with a gradual slowing of cell turnover and collagen production. This process is natural and inevitable, but it tends to progress slowly and predictably.

Extrinsic ageing, on the other hand, is driven by environmental and lifestyle factors such as UV exposure, pollution, smoking, poor nutrition, chronic stress, and even blue light from screens. Here's what's striking: up to 80–90% of visible ageing, particularly on the face and hands, comes from extrinsic factors. That means the majority of what we see as "ageing" is actually preventable or modifiable.

What's happening under the skin

To understand how to slow skin ageing naturally, it helps to know what's happening beneath the surface.

Your skin relies on three key structural proteins: collagen, elastin, and keratin. 

Collagen makes up around 70% of the dermis and provides the skin’s structural support. From our mid-20s, collagen production naturally declines, with losses accelerating after 40 and again around menopause. As collagen reduces, skin becomes thinner, less firm, and more prone to lines and sagging.

Elastin allows the skin to stretch and return to shape. With age and oxidative stress, elastin fibres become damaged, resulting in reduced elasticity and a wrinkly texture. 

Keratin supports the skin barrier, and when keratin turnover slows, skin often becomes drier, duller, and more sensitive.

These changes are driven by several mechanisms.

Oxidative stress and inflammation

A major driver of skin ageing is oxidative stress. Reactive oxygen species (ROS) are unstable molecules produced naturally in the skin during metabolism, but also triggered by UV exposure, pollution, and chronic stress. In excess, they can damage DNA, cell membranes, collagen, and elastin. They also activate enzymes that actively break down the skin's structural proteins.

You can think of oxidative stress a bit like skin "rusting", gradually weakening structure and resilience if not adequately counterbalanced.

Blood sugar and glycation

Chronically elevated blood sugar contributes to skin ageing through a process called glycation. Excess sugar binds to collagen and elastin, forming advanced glycation end products (AGEs) that stiffen fibres and trigger inflammation.  

This can make skin appear dull, yellowed, less elastic, and more aged. Diets high in refined carbohydrates, frequent blood sugar spikes, and insulin resistance are all associated with poorer skin ageing outcomes.

Hormonal changes

Oestrogen stimulates collagen production, supports skin hydration, and maintains elasticity. For women, the sharp drop in oestrogen around menopause has a profound impact on skin. In the first five years post-menopause, women can lose up to 30% of their collagen, followed by a steady 2% annual decline. This explains the rapid changes many women notice in their late forties and early fifties, increased dryness, thinning skin, deeper wrinkles, and slower wound healing.

But the hormonal influence on skin ageing begins well before menopause. During perimenopause, which can start in your late thirties or early forties, erratic fluctuations in oestrogen and progesterone accelerate collagen breakdown. You might notice your skin becoming thinner, less resilient, and slower to recover from inflammation or breakouts. These aren't just temporary changes; they represent the beginning of accelerated skin ageing driven by hormonal instability, often years before your periods stop completely.

The good news: You can slow skin ageing

Whilst intrinsic ageing marches on, extrinsic ageing is largely within your control. Supporting skin health is about protecting structure, reducing damage, and improving the skin’s ability to repair from UV damage, inflammation, and daily “wear and tear”.

Prioritise antioxidant-rich foods

UV exposure significantly depletes the skin's antioxidant reserves, particularly vitamin C and vitamin E. Replenishing these through diet (and targeted supplementation when needed) helps neutralise free radicals and protect structural proteins.

Focus on colourful vegetables and fruits, berries, leafy greens, tomatoes, carrots, and peppers, which provide a range of protective compounds including vitamin C, carotenoids, and polyphenols. Green tea is particularly beneficial, with its epigallocatechin gallate (EGCG) content helping to inhibit collagen breakdown and reduce UV damage.

Niacinamide, coenzyme Q10, and glutathione also support antioxidant defences and help protect collagen and elastin from breakdown. 

Niacinamide (vitamin B3) is found in chicken, turkey, fish, mushrooms, and green peas. Coenzyme Q10 is naturally present in oily fish (such as salmon and mackerel), organ meats, and wholegrains. Glutathione, your body's master antioxidant, is supported by sulphur-rich foods like garlic, onions, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and foods rich in its building blocks: vitamin C, selenium (Brazil nuts, fish), and the amino acid cysteine (eggs, chicken, yoghurt).

Support collagen production

Hydrolysed collagen peptides (2.5–10g daily) have been shown in multiple studies to improve skin hydration, elasticity, and collagen density after about eight weeks of consistent use. These peptides work by providing the specific amino acids your body needs to build collagen, whilst also signalling to fibroblasts (your skin cells) to ramp up their own production.

Vitamin C is essential here. It acts as a cofactor for collagen synthesis, so ensure you're getting enough through citrus fruits, peppers, kiwi, or supplementation if needed.

Manage blood sugar

High-glycaemic diets and poorly controlled blood sugar accelerate glycation, damaging collagen and elastin whilst promoting inflammation. Prioritising whole foods, pairing carbohydrates with protein and healthy fats, and keeping blood sugar stable throughout the day all contribute to healthier, more resilient skin. Stable blood sugar has benefits that go far beyond skin health.

Consider phytoestrogens

Plant-derived compounds like isoflavones (found in soy, flax, and red clover) bind to oestrogen receptors and may help mitigate some of the skin changes associated with declining oestrogen. Research shows they can increase collagen and hyaluronic acid production, reduce oxidative stress, and improve hydration and skin density over 8–12 weeks.

Protect your skin barrier

Because the epidermis doesn't contain blood vessels, it relies on the dermis below for nutrients. Therefore, topical applications can be particularly useful for supporting healthy skin ageing. Look for products containing antioxidants like vitamins C and E, niacinamide (which enhances DNA repair and improves the skin barrier), and CoQ10 (which supports mitochondrial function and reduces oxidative stress).

And of course, daily sun protection remains one of the most effective anti-ageing strategies available.

Address the foundations to slow skin ageing

The everyday habits we often overlook have a profound impact on how our skin ages.

Quality sleep is when your skin repairs itself. Skimp on it, and that repair process is compromised. Chronic stress drives systemic inflammation that accelerates collagen breakdown. Smoking constricts blood flow to the skin, degrades elastin, starves cells of oxygen, and accelerates visible ageing. Alcohol dehydrates skin, depletes vital antioxidants like vitamin A, disrupts sleep quality, and triggers inflammation.

Stable blood sugar matters too. Those peaks and crashes throughout the day contribute to glycation and inflammatory damage. Regular movement improves blood flow and oxygen delivery to your skin, though excessive exercise can increase oxidative stress, so balance is key. Hydration supports your skin barrier and helps transport nutrients to cells. And because UV exposure is responsible for visible skin ageing, consistent sun protection is perhaps the single most impactful habit you can adopt.

These aren't optional extras. They're foundational to how your skin functions at a cellular level.

Getting to the root of your skin concerns

Your skin is a mirror of what's happening inside your body. Hormone shifts, nutritional deficiencies, blood sugar dysregulation, inflammation, oxidative stress, all of these show up on your face, often as the first visible sign that something needs attention.

This is why a truly effective approach to skin ageing goes beyond topical creams and generic advice. It requires understanding your unique drivers, what's depleting your collagen, why your skin barrier might be compromised, how your hormones are shifting, and what nutritional gaps might be undermining your body's ability to repair and regenerate.

If you're noticing changes in your skin that concern you, or you'd like a more strategic, root-cause approach to supporting skin health from within, I'd love to help. Together, we can use targeted lab testing to uncover what's really going on and create a clear, personalised plan that supports your skin, and your overall health, for the long term.

If you're concerned about changes in your skin and ready for a personalised approach, let's talk. Book a free 15-minute call to discuss your worries and explore whether we're a good fit.

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Disclaimer: This article is educational and informational only. It does not constitute medical advice. Please consult with a healthcare professional before starting any new supplement or making significant dietary changes, particularly if you have existing health conditions or take medications.