Skin nutrition education
Wondering whether sugar could affect the visible signs of skin ageing? You are not alone. Glycation is a natural process that has become an increasingly common topic in conversations about collagen, skin texture and healthy-looking skin.
While skin ageing is influenced by many factors, including sun exposure, genetics, lifestyle and environmental stressors, understanding glycation can help explain why balanced daily habits matter for skin over time.
We all enjoy a sweet treat from time to time. The broader consideration is how often foods and drinks high in free sugars appear in the everyday diet, and how this may relate to processes associated with visible skin ageing.
In this article, we explore what glycation is, how it may affect collagen and elastin, and practical ways to support healthy-looking skin from within.
What is glycation?
Glycation is a natural reaction that occurs when sugar molecules, such as glucose or fructose, bond with proteins or fats in the body. This process can form compounds known as advanced glycation end products, often referred to as AGEs.
AGEs have been studied for their relationship with the body’s structural proteins, including collagen and elastin. Over time, glycation may contribute to changes in the way these proteins behave and appear within the skin.
Collagen, elastin and skin structure
Collagen and elastin are important structural proteins within the skin. Collagen helps provide structure and support, while elastin contributes to the skin’s ability to stretch and return to its original shape.
Research suggests that glycation may alter collagen and elastin over time, affecting their flexibility and structure. These changes may contribute to visible signs commonly associated with skin ageing, including the appearance of fine lines, wrinkles and reduced skin firmness.
Glycation and the skin barrier
The skin barrier plays an important role in helping maintain hydration and supporting the skin’s protective function. A range of internal and external factors can influence how comfortable, hydrated and resilient skin appears.
Glycation has been studied in relation to changes within the skin’s structure, including the epidermis and dermis. While skin concerns are always individual, a consistent routine and balanced lifestyle can support healthy-looking skin over time.
Oxidative stress and visible skin ageing
Oxidative stress is another factor often discussed in relation to visible skin ageing. It occurs when there is an imbalance between free radicals and the body’s antioxidant defences.
Research has explored the relationship between oxidative stress and glycation, including how these processes may interact over time. This is one reason lifestyle habits such as a balanced diet, sun protection, sleep and appropriate skincare are often considered part of a holistic approach to skin health.
Practical ways to support healthy-looking skin
There is no single food or product that determines how skin will age. A balanced approach is more realistic and sustainable, with attention to nutrition, lifestyle, topical skincare and professional guidance where appropriate.
The World Health Organization recommends reducing free sugar intake to less than 10% of total daily energy intake, with a further reduction to below 5% suggested for additional health benefits. Free sugars include sugars added to foods and drinks, along with sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
Whole fruit and vegetables remain an important part of a balanced diet. The focus is not on avoiding all sugar, but on being more mindful of foods and drinks high in free sugars.
Helpful places to start:
- Choose water more often than sugary drinks.
- Check food labels for added sugars where relevant.
- Enjoy sweets, cakes, pastries and soft drinks as occasional choices rather than everyday staples.
- Build meals around a variety of whole foods, including vegetables, fruit, protein sources and fibre-rich carbohydrates.
- Consider the wider lifestyle picture, including sleep, stress management and sun protection.
Collagen-supporting nutrients
Nutrition can play a supportive role in healthy-looking skin. Vitamin C contributes to normal collagen formation for the normal function of skin, while zinc contributes to the maintenance of normal skin.
For those interested in an inside-out skincare routine, nutrients such as vitamin C, zinc and essential fatty acids can be considered alongside a balanced diet, appropriate topical skincare and professional advice.
Advanced Nutrition Programme™ offers a range of skin-focused supplements designed to complement a considered skincare routine, including Skin Collagen Support and Skin Omegas+.
Frequently asked questions
What is glycation and how does it affect the skin?
Glycation is a natural process in which sugar molecules bind with proteins or fats in the body. Research suggests it may contribute to changes in structural proteins such as collagen and elastin over time, which may be associated with visible skin ageing.
Does sugar cause wrinkles?
Skin ageing is influenced by many factors, including sun exposure, genetics, lifestyle and environmental stressors. Excess free sugar intake may contribute to glycation, a process associated with changes to collagen and elastin over time.
Can glycation be reversed?
Glycation is a complex natural process. A balanced lifestyle, including limiting free sugars where practical, can support overall health and may help reduce exposure to factors associated with glycation.
What nutrients support collagen formation?
Vitamin C contributes to normal collagen formation for the normal function of skin. A varied diet, alongside professional guidance where appropriate, can help support a balanced approach to skin health.
Support your skin from within
Healthy-looking skin is shaped by many everyday choices. A balanced diet, mindful free sugar intake, sun protection, a consistent skincare routine and professional guidance can all play a role in supporting your skin over time.
To explore Advanced Nutrition Programme™ through a professional beauty business near you, find a stockist. Clinics and beauty businesses interested in bringing Advanced Nutrition Programme™ to their clients can learn more about becoming a stockist.
Advanced Nutrition Programme™ supplements are not intended to diagnose, treat, cure or prevent any medical condition. Always read the label and follow the directions for use. If you are under medical supervision, consult your health professional before use.
References
- Kim CS, Park S and Kim J. The role of glycation in the pathogenesis of ageing and its prevention through herbal products and physical exercise. Journal of Exercise Rehabilitation. 2017.
- Avery NC and Bailey AJ. The effects of the Maillard reaction on the physical properties and cell interactions of collagen. Pathologie Biologie. 2006.
- Van Putte L et al. The effects of advanced glycation end products on dermal wound healing and scar formation: a systematic review. Plastic and Aesthetic Research. 2016.
- Bavkar LN et al. Acceleration of protein glycation by oxidative stress and comparative role of antioxidant and protein glycation inhibitor. Biomedicine & Pharmacotherapy. 2016.
- World Health Organization: Reducing free sugars intake in adults.
