Nutritional Deficiencies That Are Making Us Look Older

Woman looking at her hand and her older friends hand, illustrating how nutrition can influence skin, hair and overall appearance.

There is no way to avoid aging. Every year around the sun means more fine lines, wrinkles, and an increased risk of age-related conditions and illnesses. However, we don’t actually have to resign ourselves to looking older simply because that’s just what happens. Take a look at your nutritional intake and see if you could be experiencing deficiencies that are accelerating the aging process.

Glutathione

Glutathione is an antioxidant, rather than a nutrient, but it sits at the intersection of nutrition, oxidative stress, and cellular aging. You may feel as though you’re starting to look and feel older than your years when your body’s natural levels drop, and you experience glutathione deficiency symptoms such as:

Acne
Rashes
Dull complexion
Poor sleep quality
Brain fog
Joint and muscle pain
Frequent colds and infections
Chronic fatigue

The natural production of glutathione declines with age, and physical and emotional stress further lowers its levels. Fortunately, you may be able to increase your levels through:

Glutathione injections
A nutrient-rich diet
Stress management technique
Regular physical activity

Protein and Essential Amino Acids

Protein and essential amino acids provide the crucial building blocks for collagen, elastin, keratin, muscle, and other tissues in your body. When we don’t have enough of them, we can experience:

Thinner-looking skin
Slower wound healing
Hair thinning
Loss of muscle/facial fullness

When experiencing these symptoms, aim to increase your protein intake through foods such as:

Meat
Poultry
Eggs
Fish
Greek yogurt
Milk
Tofu
Lentils

Vitamin C

We need vitamin C for healthy collagen production and antioxidant protection. When we’re not getting enough, there’s potential for a more aged-looking complexion, alongside easy bruising, skin roughness, fragile skin, and slower wound healing. Discuss these symptoms with a healthcare professional and consider including more citrus, berries, leafy greens, and broccoli in your diet.

Iron

Our bodies need iron for hemoglobin and oxygen transport. Without it, you can appear pale and washed-out. You may even notice that your hair is shedding, you’re tired, and your nails are brittle. After determining that you have an iron deficiency, you can explore including more iron-rich foods in your diet, such as:

Red meat
Liver
Spinach
Tofu
Beans

Be sure to pair these foods with vitamin C to improve iron absorption.

Vitamin B12

Vitamin B12 is crucial for producing red blood cells, DNA synthesis, and neurological function. When we don’t get enough of it, our skin can take on a pale pallor from anemia, and you may also notice skin pigmentation and hair changes. The best way to include more Vitamin B12 in your diet is through:

Beef
Lamb
Eggs
Milk
Yogurt
Eggs

Copper

Copper is one of the lesser-considered nutrients. Yet, being less discussed doesn’t mean it’s any less important. We need copper for collagen, elastin, iron metabolism, and skin pigmentation. Without enough copper, we can experience issues with connective tissue, hair pigmentation, and blood formation. Discuss copper deficiency with a healthcare professional, and consider consuming more:

Nuts and seeds
Whole grains
Beans
Mushrooms
Liver

You may be surprised by how much a nutrient deficiency can affect skin and contribute to the signs of aging. If you’re worried about accelerated aging, discuss possible nutritional deficiencies with your healthcare provider and explore dietary changes to start enjoying the skin you’re in once more.

Getting Older Doesn't Mean Giving Up on Your Skin

Getting older is something none of us can avoid, and honestly, I don't think we should want to. There is nothing wrong with laugh lines, changing skin or looking a little different as the years go by. What is worth paying attention to is when you suddenly feel as though you look much more tired, drawn or aged than you normally would.

Sometimes, what we see in the mirror can be a reflection of what is happening inside the body. Poor nutrition, stress, lack of sleep and certain nutrient deficiencies can all affect the way our skin, hair, nails and overall appearance look and feel.

That doesn't mean you should start taking a handful of supplements because you've noticed a few wrinkles. In fact, taking too much of certain nutrients can cause its own problems. The sensible approach is to look at your diet first and, if you're experiencing persistent symptoms such as unexplained tiredness, hair loss, changes to your skin or unusual paleness, speak to your doctor and ask whether nutritional deficiencies could be contributing.

For me, looking after my health has always been about much more than trying to look younger. When I started making healthier choices, becoming more active and paying much more attention to what I was putting into my body, I noticed changes that went far beyond the number on the scales. I had more energy, I felt better in myself and, eventually, I realised that I was looking healthier too.

We can't stop the clock, and I don't think we need to. But giving your body the nutrients it needs, eating a varied diet, staying active, getting enough sleep and finding ways to manage stress can all help you feel your best as you get older.

So rather than looking at every new fine line as something that needs fixing, perhaps look at the bigger picture. Healthy skin starts long before your skincare routine, and sometimes the best thing you can do for your appearance is to take care of the person underneath it.