Is the ‘skincare diet’ real? Here’s what the science says | Canada Voices

If you’re on TikTok you may have noticed that skin health is a popular topic.

From skincare breakfasts to skin-loving broths to “retinol salads,” the growing #eatyourskincare trend focuses on nutrient-dense foods to promote healthy skin from the inside out.

I’m on board with that, since nutrition plays a fundamental role in maintaining healthy skin.

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But don’t expect TikTok’s #healthyskindiet advice to give you younger, glowing skin overnight. And even over time, focusing on only one skin-healthy food won’t transform your complexion.

Here’s an evidence-based look at how certain foods (and supplements) do – and don’t – support skin health.

What our skin does

As the body’s most external organ, our skin provides a protective barrier, shielding the body from physical injury, ultraviolet radiation and infection.

It also synthesizes vitamin D, sends signals to immune cells, produces compounds essential for skin structure and moisture and constantly renews skin cells.

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To function and repair itself, our skin relies on a steady stream of energy, vitamins, minerals, amino acids, essential fatty acids and bioactive compounds.

As part of a healthy diet, the following nutrients and antioxidants (not an inclusive list) – and their outstanding food sources – can help keep your skin healthy and resilient as you age.

Vitamin A and beta-carotene

Vitamin A is needed for normal skin cell turnover and to maintain a strong skin barrier. It’s also critical for supporting our skin’s immune defense against infection.

As well, the nutrient helps regulate the synthesis of collagen, a protein that provides structure to skin, keeping it smooth, firm and elastic.

Preformed vitamin A (e.g., retinol) is found in milk, yogurt, cheese, herring, salmon, tuna and liver.

Beta-carotene is called provitamin A because it’s converted to vitamin A in the intestinal tract.

Excellent sources include sweet potato, carrots, butternut squash, spinach, kale, broccoli, red peppers, Swiss chard, mango, cantaloupe and dried apricots.

So TikTok’s trending “retinol salad” made from carrots doesn’t actually have any retinol in it.

The conversion of beta-carotene to vitamin A varies widely between people, depending on genetics, vitamin A status, food preparation and gut health.

Vitamin C

This nutrient is essential for the synthesis of collagen. It also acts as a potent antioxidant, protecting collagen, cell membranes and DNA from damage caused UV exposure and pollution.

In so doing, vitamin C helps reduce photoaging, fine lines and the loss of skin firmness.

A small randomized controlled trial, published December, 2025, showed that consuming 250 mg of vitamin C a day (2 small kiwis) for eight weeks led to thicker skin, indicating collagen production, and faster regeneration of skin cells in the epidermis, the outermost layer of the skin.

The researchers found that circulating levels of vitamin C in the bloodstream reached every layer of the skin.

Excellent sources include bell peppers (especially yellow, orange and red), kiwi fruit, citrus fruit, strawberries, mango, cantaloupe, broccoli, cauliflower, Brussels sprouts, cabbage and tomato juice.

Vitamin E

This fat-soluble antioxidant, concentrated in the epidermis, protects lipids in the skin barrier from free-radical damage, helping maintain skin integrity and hydration.

Higher intakes of vitamin E have been associated with less wrinkle formation and increased skin elasticity.

You’ll find plenty of the nutrient in wheat-germ oil, sunflower seeds, sunflower oil, safflower oil, almonds, hazelnuts, peanuts and peanut butter.

Zinc

Vital for skin-cell division, DNA synthesis and wound healing, zinc also plays a role in immune defense, inflammation control and antioxidant protection.

Oysters, lean beef, crab, pork, chicken, pumpkin seeds, cashews, chickpeas, yogurt, milk and fortified breakfast cereals are good sources.

Omega-3s

The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are incorporated into skin cell membranes where they reduce inflammation, protect against UV damage and strengthen the skin barrier.

Good sources include salmon, trout, sardines, Arctic char, herring, mackerel and anchovies.

Foods to limit

A high intake of ultra-processed foods, especially sweets and sugary drinks, has been associated with increased facial wrinkling.

Added sugars can promote inflammation and the formation of advanced glycation end-products, harmful compounds that stiffen collagen.

What about collagen supplements?

As we age, collagen production declines contributing to facial lines, wrinkles and sagging skin. This decline begins in the mid-to-late 20s, with visual signs becoming more noticeable in our 40s.

A meta-analysis of 23 randomized controlled trials, published September 2025 in The American Journal of Medicine, revealed that trials not funded by pharmaceutical companies didn’t find collagen supplements to improve skin hydration, elasticity and wrinkles. Industry-sponsored studies, however, showed clear skin benefits.

As well, trials deemed high-quality didn’t show skin improvements but lower-quality trials did.

When considering only rigorously conducted, non-biased studies, the evidence appears weak for collagen’s anti-aging effects on skin.

Bottom line

No single food, salad or “skin dinner” can change how your skin looks.

Instead, focus on consistently eating a wide variety of nutrient- and phytochemical-rich whole foods to support skin health.

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But don’t expect instant results.

Evidence suggests that adopting a healthy dietary pattern – especially the Mediterranean diet – leads to healthier-looking skin over a period of months.

A nutrient-dense diet supports your skin from within, but it shouldn’t replace your protective topical skin-care routine.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.