Feed Your Skin From Within
By Editorial Staff
Glowing skin isn't just about what you put on your face; it's also about what you put on your plate. Recent research adds strong support to the idea that nutrition, especially vitamin C intake, plays a meaningful role in skin health from the inside out.
Vitamin C is well-known for supporting immune health, but it's also essential for skin. It helps protect skin cells from oxidative stress and is required for making collagen, the protein that gives skin its strength and structure. What hasn't been as clear is how well vitamin C from food actually gets into human skin.
In this study, researchers looked directly at vitamin C levels inside different layers of the skin. Healthy adults consumed a daily dose of vitamin C provided naturally through kiwifruit, a fruit particularly rich in this nutrient. Over time, researchers measured changes not just in the blood, but also within the epidermis (the outer layer of skin) and the dermis (the deeper, collagen-rich layer).
After several weeks, vitamin C levels increased significantly in both major layers of the skin. This shows that skin cells actively take up vitamin C from the bloodstream when intake is adequate. Researchers also observed improvements in markers linked to skin structure. The dermis became denser, suggesting stronger underlying support, while patterns of cell turnover in the outer skin layer shifted in a way that's often associated with healthier, more resilient skin.
Not every skin measure improved. Elasticity did not increase, and some markers of new collagen formation remained unchanged. Still, the overall findings suggest vitamin C supports maintaining skin integrity over time rather than acting as a quick cosmetic fix.
Topical vitamin C products can benefit the skin's surface, but they don't always penetrate deeply. This study highlights a key advantage of diet: Vitamin C consumed through food circulates in the blood and is actively transported into living skin cells, including deeper layers that topical products may not reach as effectively.
The amount of vitamin C used in the study is achievable through everyday eating. Two kiwifruits, an orange with a serving of strawberries, or a mix of bell peppers, citrus, and leafy greens can easily provide a similar intake. Consistency matters more than mega-doses, and whole foods come with additional nutrients that support overall skin and body health.
This research reinforces a simple but powerful message: Vitamin C-rich foods help deliver this essential nutrient directly into the skin, where it supports structure and renewal over time. While it won't replace sunscreen or skincare entirely, prioritizing vitamin C in your diet is a smart, accessible way to support healthier skin from the inside out.
