Why does our skin age — and what can we really do about it?

By their mid-thirties at the latest, many people notice the first changes: their skin looks more tired, fine lines become visible, and the youthful glow seems to be slowly fading. But why does this actually happen? And what can we — beyond expensive creams and elaborate treatments — actually do to slow down skin ageing?

In this article, we take a close look at the biological causes of skin ageing and show which measures science actually recommends — from nutrition and lifestyle to targeted support from within.

What happens to our skin as we age?

The skin is the largest organ of the human body – and one of the first on which we notice signs of ageing. The causes for this are complex and can be broadly divided into two categories: intrinsic (biological) and extrinsic (environmental) skin ageing.

Intrinsic skin ageing — the biological programme

From around the age of 25, the body begins to produce less collagen – estimates suggest around 1 to 1.5 percent per year. Collagen is the most important structural protein in the skin: it provides firmness, elasticity, and plumpness. At the same time, the production of hyaluronic acid, which is responsible for moisture retention in the skin, decreases.

Further biological factors:

• Cell division slows down — skin renewal takes longer.
• Elastic fibres lose their elasticity, the skin becomes slack.
• Blood circulation in the skin reduces, leading to a dull complexion.
• The natural lipid barrier thins, and the skin dries out more quickly.

Extrinsic skin ageing — external influences

While we have little influence over our biological age, the same does not apply to external factors. Studies show that up to 80 percent of visible skin ageing is attributable to environmental influences:

• UV radiation (Photoaging): By far the biggest factor. UV rays destroy collagen fibres, promote the formation of free radicals and cause age spots.
• Air pollution and fine particulate matter: Increase oxidative stress in the skin.
• Smoking: Narrows blood vessels, worsens oxygen supply, and accelerates collagen breakdown.
• Nutrition: Sugar and highly processed foods promote so-called glycation – a process in which sugar molecules bond to collagen fibres, making them brittle.
• Lack of sleep and stress lead to increased cortisol production, which inhibits collagen synthesis.
• Alcohol: Dries out the skin and hinders nutrient absorption.

Collagen – the foundation of youthful skin

Collagen makes up about 75 to 80 percent of the dry mass of our skin. It forms a dense network in the dermis — the middle layer of skin — and gives the skin its structure and firmness. As this network thins over the years, the skin loses its volume and elasticity. Wrinkles appear, and the contours of the face change.

But collagen is not just of cosmetic importance. As a structural protein, it plays a central role in joints, bones, tendons, and connective tissue. The age-related decline therefore affects the entire body – not just the skin.

Collagen types I and III are particularly relevant.Type I is the most common type of collagen in the body and provides mechanical strength to the skin, bones, and tendons. Type III is found mainly in the skin and blood vessels, contributing to elasticity and suppleness.

What does science say? Proven strategies against skin aging

1. Sun protection — the most important anti-ageing measure

Dermatologists worldwide agree: consistent UV protection is the most effective way to slow down skin ageing. This means daily sun protection – even in winter, even in Switzerland, even on cloudy days. Broad-spectrum sunscreen with at least SPF 30 protects collagen fibres from UV damage and reduces the risk of age spots.

2. Antioxidant-rich diet

Antioxidants neutralise free radicals and protect skin cells from oxidative stress. Particularly effective are:

• Vitamin C: Essential for collagen synthesis. Found in citrus fruits, peppers, broccoli, and berries.
• Vitamin E: Protects cell membranes. Found in nuts, seeds, and high-quality vegetable oils.
• Zinc: Supports cell repair and the immune system.
• Omega-3 fatty acids: Have an anti-inflammatory effect and support the skin barrier.
• Silicon: Contributes to the formation of collagen and elastin.

3. Sufficient sleep and stress management

While we sleep, cell regeneration is running at full speed. Growth hormones are released, collagen is rebuilt, and the day's damage is repaired. Anyone who consistently gets too little sleep disrupts this process and accelerates skin ageing. Similarly, chronic stress increases cortisol levels, which promotes collagen breakdown and intensifies inflammatory processes in the skin.

4. Regular Exercise

Sport improves blood circulation, promotes the supply of oxygen and nutrients to the skin, and supports detoxification processes. Studies show that regular physical activity positively influences skin thickness and elasticity – even in older adults.

5. Collagen from within – Nutricosmetics as a supplement

More and more clinical studies are proving that oral intake of collagen peptides can have a positive effect on skin health. One in Journal of Cosmetic Dermatology published study showed that regular intake of collagen peptides significantly increases skin hydration and improves the collagen network in the dermis. A comprehensive review of National Library of Medicine, which analysed 150 international studies, confirms the positive effects of collagen peptides on skin health and general well-being.

Crucial to this is the form of intake. Liquid collagen supplements are absorbed more quickly by the body and offer higher bioavailability than powders or tablets. An effective daily dose is 10,000 mg of high-quality hydrolysed collagen peptides — ideally in combination with supportive micronutrients such as vitamin C, hyaluronic acid, biotin, zinc, and silicon, which work synergistically.

Tip: The liquid collagen supplement Collagen Pro Active Advanced by Bettervita combines precisely these properties: 10,000 mg of ultra-fine hydrolysed bovine collagen peptides type I and III, enriched with hyaluronic acid, zinc, biotin, vitamin C, vitamin D3, silicon and magnesium — in a highly bioavailable liquid formula. The first benefits are often noticeable after just 4 weeks of daily use; for optimal and sustainable results, a course duration of at least 12 weeks is recommended.

Common myths surrounding skin aging

There are numerous half-truths circulating around the topic of anti-ageing. Here's a quick fact check:

«Expensive creams work better.» Not necessarily. The price says little about effectiveness. What's crucial are the ingredients and their concentration. Furthermore, creams can only reach the uppermost layers of the skin – for a deep-seated effect, the skin needs nutrients from within.

«Skin ageing only starts from 40.» — Wrong. Collagen breakdown begins as early as our mid-twenties. Those who start with prevention early on will achieve the best long-term results.

«Collagen in creams builds collagen in the skin.» Collagen molecules in topical products are too large to penetrate deeper skin layers. They act as moisturisers on the surface but do not replace the body's own collagen.

«You can't do anything about genes.» Genes play a role, but they are not everything. As up to 80 percent of skin ageing is extrinsically caused, we have considerable scope to positively influence the appearance of our skin.

Your Personal Anti-Ageing Checklist

To summarise: these seven habits can demonstrably help to slow down skin aging:

• Apply sunscreen daily — 365 days a year.
• Eat an antioxidant-rich diet: plenty of vegetables, berries, nuts and healthy fats.
• Reduce sugar and processed foods to avoid glycation.
• 7–9 hours of sleep per night for cell regeneration.
• Regular exercise — 30 minutes a day is already enough.
• Drink enough water for well-hydrated skin.
• Specifically support collagen production – for example, with high-quality liquid collagen preparations containing 10,000 mg and synergistic micronutrients.

Conclusion: Skin ageing is not inevitable

Skin ageing is a natural process — but not one we have to face helplessly. While we can't halt our biological age, science clearly shows: through conscious nutrition, consistent sun protection, adequate sleep, and the targeted supply of important nutrients, we can significantly influence how our skin ages.

The key lies in a holistic approach: true beauty and health begin from within. Those who nourish their bodies from the inside out with the right nutrients will see and feel the results externally too.