Skin longevity

Eating for healthy skin

Your skin is built and repaired from what you eat. No single food is magic, but the overall pattern of your diet genuinely shows on your face over time.

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The building blocks

Skin needs raw materials. Protein supplies the amino acids used to make collagen; vitamin C is essential for that collagen to form properly; and healthy fats (like those in oily fish, olive oil, nuts and avocado) help keep the skin barrier supple and calm.

A colourful, largely whole-food diet naturally delivers the antioxidants — vitamins A, C and E, and plant polyphenols — that help defend skin against everyday oxidative stress from sun and pollution.

The sugar and glycation link

Consistently high sugar intake drives a process called glycation, where excess sugar molecules attach to collagen and elastin and stiffen them. Over years, this can leave skin less springy and more prone to fine lines — one reason a very high-sugar diet tends to show on the skin.

This isn't about never enjoying dessert. It's about the everyday baseline: lots of refined sugar and ultra-processed food is worth moderating, for your skin as much as your overall health.

A sensible, non-faddy approach

Favour plenty of vegetables and fruit, quality protein, healthy fats and whole grains; go easy on refined sugar and heavily processed foods; and drink enough water. That's genuinely most of it — the fundamentals matter far more than any ‘superfood’.

Supplements can have a place for some people, but they're not a substitute for the basics or for sun protection. Any specific dietary or supplement question is best raised with your GP or a dietitian.

This page is general skin-wellness education, not medical advice. For anything health-related, speak to your GP; your skin is always assessed individually in a consultation with our qualified team.

Good to know

Common questions

Do collagen supplements work?

The evidence is mixed and, at best, modest. Collagen you eat or drink is broken down in digestion rather than delivered straight to your skin. It may play a small supporting role for some people, but it's no substitute for good nutrition and sun protection.

Does sugar really cause wrinkles?

Not on its own, but consistently high sugar intake promotes glycation, which stiffens collagen and elastin over time and can contribute to lines and loss of bounce. It's the long-term pattern of the diet that counts, not the occasional treat.

Is there a single best food for skin?

No — and be sceptical of anything marketed that way. Skin health comes from the overall pattern: varied whole foods, enough protein and healthy fats, plenty of plants, and moderating refined sugar.

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