Understanding the Role of Protein in Skin Elasticity and Anti-Aging

Think of proteins as the yarns that make up your favorite blanket: They intricately wrap and weave, providing the blanket with structure and cohesion.

Like a tightly wound throw, proteins play a crucial role in the fabric of our skin, providing elasticity, strength and shape. As we age, however, these threads can weaken and natural proteins — like collagen and elastin — can decline, causing thin, sagging skin and fine lines.

To maintain its resilience, our skin simply requires a little TLC — and a protein-packed diet.

The Threads of Our Skin

Collagen is the primary protein in our skin, responsible for skin firmness and structure. It acts like the sturdy threads of a blanket, giving it shape and preventing it from sagging. As we age, collagen production naturally decreases, leading to wrinkles and a loss of elasticity.

Elastin, on the other hand, is what allows the skin to stretch and bounce back. Think of it as the flexible fibers that let your favorite blanket conform to your body, providing comfort without losing its form. When elastin levels decline, skin can become less resilient, contributing to that familiar crepe-like texture and loose skin or droopiness.

All that said, what causes our skin to alter as we age?

This biological process can’t be pinned down to one cause. Oftentimes, it’s an accumulation of many, including:

• Environmental factors – Prolonged sun exposure and pollutants can damage the skin, reduce skin firmness and contribute to signs of aging.
• Genetics – In some cases, your family history will determine the rate at which your skin ages.
• Hormones – Hormonal imbalances can reduce collagen levels, particularly in aging women, and increase dermal thickness.
• Lifestyle choices – Smoking, inadequate hydration, lack of sleep, stress and a poor diet can each contribute to a reduction in skin elasticity.

So, how do you improve skin elasticity?

Protein.

While a protein-rich diet cannot affect factors like genetics or environmental exposure, it still plays a crucial role in supporting skin health and mitigating some of the visible signs of premature skin aging.

How to Nourish the Skin From Within

The Dietary Guidelines for Americans recommends that protein make up 10 to 35% of one’s total daily caloric intake. So, if you eat around 2,000 calories, 200 to 700 of those should come from a protein source.

To maintain your skin’s natural glow, incorporate a variety of high-protein foods into your day-to-day meal planning ideas to provide your body with the amino acids it needs to support collagen and elastin production.

Lean Meats

Lean meats are high in protein and relatively low in fat, helping to build and maintain muscle mass and skin health, without significantly impacting your weight — when eaten in moderation.

You can lean on the following protein sources to support healthy skin:

• Skinless white poultry meat – Made from the breasts, tenders and wings of a chicken or turkey, lean poultry meat contains about 30 grams of protein per 3.5-ounce serving.
• Lean beef – Like white poultry meat, lean beef is relatively low in fat and contains about 24 grams of protein per every four-ounce serving. It’s also rich in B vitamins, which can support collagen production, improve skin texture and boost skin hydration.
• Pork loin – A 3.5-ounce serving of pork loin contains about 21 grams of protein and a generous helping of B vitamins to support skin rejuvenation.
• Frozen shrimp – With 22 grams of protein with every 3.5-ounce serving, frozen shrimp provides a low-calorie option that may also keep skin firm and enhance skin texture or overall appearance.
• Bison – Leaner than beef, bison also contains omega-3 fatty acids which can help fight against skin damage from oxidative stress, caused by environmental factors.

Fish

Lean fish sources, like white-fleshed fish, can provide roughly 20 to 25 grams of protein per every 3.5-ounce serving. These include:

• Cod
• Haddock
• Grouper
• Halibut
• Tilapia
• Bass

Like bison, they’re also relatively high in omega-3 fatty acids, which can help combat signs of aging skin, like:

• Wrinkles
• Dark pigmentation
• Roughness
• Unevenness in skin tone

Dairy Products

Vegetarians looking for a high-quality protein source to support skin health can reach for dairy products like:

• Greek yogurt – With nine grams of protein per serving, Greek yogurt serves up creamy goodness and plenty of skin-supporting nutrients, including lactic acid, which may help to reduce signs of aging.
• Low-fat cottage cheese – One cup of cottage cheese contains a whopping 28 grams of protein and magnesium, which can help to hydrate and strengthen the skin.
• Low-fat milk – Drinking one cup of low-fat milk can deliver eight grams of protein to your body to help enhance your skin health and diminish signs of aging.

Plant-Based Proteins

Animal products aren’t the only source of protein you can incorporate into your diet to support skin care. Numerous protein-rich whole foods provide the same skin care benefits. These include:

• Legumes – Legumes, such as lentils, black beans and kidney beans, are protein-packed, containing around 15 to 18 grams of protein per cup (cooked). They are also rich in zinc and antioxidants, which can support skin repair, collagen synthesis and skin cell renewal to mitigate signs of aging.
• Tofu – Tofu provides about 10 grams of protein per every half-cup serving and is a great source of isoflavones and calcium, which can help protect against skin aging and improve skin elasticity.
• Chickpeas – Chickpeas offer around 15 grams of protein per cup (cooked), as well as a boost of folate, which can support skin cell regeneration to support skin health as you age.
• Nuts and seeds – Almonds, chia seeds and pumpkin seeds, provide roughly five to seven grams of protein per ounce, along with vitamin E, omega-3 fatty acids and zinc to protect the skin from oxidative stress and maintain skin health.
• Oats – Oats contain around six grams of protein per cup, and they are rich in beta-glucan, iron and B vitamins that can protect the skin.
• Quinoa – Quinoa provides about eight grams of protein per cup and contains a wealth of antioxidants, B vitamins and magnesium to support collagen production and skin elasticity.

Protein Shakes

For those with busy lifestyles, considering protein powder vs food when it comes to a protein source offers a convenient, versatile option for meat-eaters, vegetarians and vegans alike. Protein powders can be derived from whey — a high-quality, fast-absorbing protein from dairy — or from plant-based sources such as pea, hemp or soy, making it easy to customize to dietary needs and preferences.

These meal replacement shakes not only help support muscle recovery and energy but also provide essential amino acids that promote skin elasticity and the skin’s ability to self-repair, acting as an all in one anti-aging supplement. You can even turn to more targeted supplement solutions, like a collagen supplement to increase collagen levels with ease.

INVIGOR8 Your Skin

To maintain a glowing complexion, it’s critical to combine a protein-rich diet with healthy lifestyle choices.

INVIGOR8 covers both.

Our Superfood Shakes are crafted with grass-fed whey protein and a wealth of nutrients to support your skin and beyond. Find this classic organic superfoods powder by itself or in our complete weight loss kit alongside our unflavoredcollagen peptides.

Take your first sip and foster healthy skin today.

Sources:

1. Cleveland Clinic. Collagen. https://my.clevelandclinic.org/health/articles/23089-collagen
2. Cleveland Clinic. Elastin. https://my.clevelandclinic.org/health/body/22482-elastin
3. International Journal of Molecular Sciences. Research Progress on Bioactive Factors against Skin Aging. https://pmc.ncbi.nlm.nih.gov/articles/PMC11011925/
4. Nutrients. Diet and Skin Aging—From the Perspective of Food Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC7146365/
5. Healthline. Top 13 Lean Protein Foods You Should Eat. https://www.healthline.com/nutrition/lean-protein-foods
6. International Journal of Cosmetic Science. Oxidative stress in the skin: Impact and related protection. https://onlinelibrary.wiley.com/doi/10.1111/ics.12728
7. American Heart Association. Plant-Based Sources of Protein Infographic. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic