The reason your vegan diet may be ageing you quicker
The reasons a vegan diet might accelerate ageing could be multifaceted. A diet high in refined sugars and flour, low in vegetables, and with an imbalanced omega-fat ratio may contribute to quicker ageing, regardless of whether you are vegan or not. Conversely, a well-planned vegan diet rich in whole plant foods, colorful fruits and vegetables, and high in antioxidants can potentially slow down the ageing process. However, some research suggests that vegan diets lacking essential nutrients or relying heavily on processed foods could lead to faster ageing.
Many people adopt a vegan diet for its supposed health benefits, often linking good health with improved appearance. Our desire to look better often drives our pursuit of health. Celebrities such as Carrie Underwood, Emily Deschanel, Emma Chamberlain, Demi Moore, and Natalie Portman frequently endorse the benefits of veganism, likely shaping the belief that a plant-based diet can improve not only one's health but also one's appearance.
Veganism may lead to lose and saggy skin.
Inge Theron, the founder of Face Gym, supports the vegan diet but acknowledges its potential cosmetic drawbacks. In an interview with the Evening Standard, she mentioned that a common issue among vegans is reduced skin elasticity, often due to insufficient collagen and elastin—both proteins. Theron warns that inadequate protein intake can result in dry, sallow skin with reduced muscle tone and elasticity. She believes that plant-based diets alone may not provide sufficient protein and advises vegans concerned about their appearance to consider taking supplements.
NYC skincare provider Joanna Vargas agrees that "being a vegan can contribute to aging." As she told Furthermore, "I see 27-year-old vegans who don't have good elasticity. There's no snap-back to their skin tone because they're not getting enough protein." She says that cutting out meat, fish, eggs, and dairy from your diet entirely can leave you short on essential fatty acids and B vitamins, and this deficiency can leave your skin looking dull and lifeless.
However, according to the National Academy of Sports Medicine, this problem isn't all that common. They note that most people can get more than adequate protein by including a variety of plant-based proteins in their diet.
Veganism can also lead to skin breakouts
Switching to a vegan diet can lead to frequent breakouts. A skincare blogger experienced this firsthand, noting that her face broke out with many zits. Despite expectations of glowing skin, she consulted a nutrition expert who explained that replacing meat with more sugar or refined carbohydrates can directly influence the production of acne.
How to supplement a vegan diet to improve your skin
Learn Skin states that proteins contain amino acids, which are crucial for promoting collagen and elastin, providing structure and plumpness to our skin. Amino acids like proline and glutamate can boost collagen production, enhancing skin quality. However, plant-based proteins may not offer a full amino acid profile like animal proteins do, making it important to supplement or consume a diverse range of proteins' plant-based proteins, according to News Medical Life Sciences
Vitamin B12 and iron deficiencies resulting from a vegan diet can cause dark circles under the eyes (via Byrdie). MedicalNewsToday recommends incorporating plant-based proteins like edamame and tofu to boost your protein intake while also supplementing your B12 and iron levels. It's important to include a variety of plant-based foods instead of sticking to the same ones to avoid nutritional deficiencies (via Byrdie). According to a 2022 article in Dermatology Practical & Conceptual, adding oral or topical collagen to your diet can help slow down ageing skin and reduce wrinkles
Vegan diets can have positive effects on the skin
In a 2021 study published in the Journal of the Academy of Nutrition and Dietetics, researchers suggested that following a plant-based diet may help slow down skin ageing. Consuming antioxidant-rich fruits and vegetables can reduce inflammation and oxidative stress. Vitamin C is also important for collagen synthesis. Additionally, including nuts and legumes, which are abundant in unsaturated fatty acids, in your diet can help mitigate ageing caused by sun exposure. It's important to carefully plan a vegan diet to ensure you get enough nutrients from plant sources, as highlighted by Healthline.
It is important to moderate the consumption of individual foods or extracts. A 2020 study published in Nutrients found that women who consumed half a cup of mangoes daily experienced a decrease in wrinkles over four months. Conversely, those who ate one and a half cups of mangoes daily saw an increase in wrinkles. The study suggested that the additional sugar from the higher mango intake could disrupt the skin's collagen structure.
Diet is not the only factor influencing the rate of skin ageing. Smoking, sleep patterns, physical activity, and environmental conditions can accelerate skin ageing due to inflammation and oxidative stress, as reported by the Journal of the Academy of Nutrition and Dietetics. Excessive sun exposure can also contribute to the development of wrinkles and age spots.