How protein can support skin health and aging + how much to consume

Protein conversations usually revolve around muscle mass, but the ways in which protein is used in the body are wide and varied. Protein plays a role in building bones, muscles, cartilage, skin, and almost every other part and tissue in the body, says Alex Larson, M.D., nutritionist, MS, RDN, on the benefits of protein.

Skin, hair and nails are actually composed of several proteins including keratin, collagen and elastin. Keratin, collagen, and elastin are made of amino acids (commonly called the building blocks of protein). Where does our body get these amino acids, which are then converted into keratin, collagen and elastin? Protein consumption, from plant or animal sources.

Getting enough protein as part of a healthy diet to support the body’s ability to synthesize proteins of all kinds, including the proteins found in the skin, is essential, dermatologist Hedley King, MD, told mbg about protein and skin. It is essential.

Essentially: By fueling the body with sufficient amounts of high-quality protein, it can use amino acid proteins to make keratin, collagen, and elastin.

For example, hair growth is highly dependent on getting enough amino acids to make keratin, explains dermatologist Neera Nathan, MD.

We in medicine know from observing people with inherited disorders of vitamin metabolism deficiency or severe malnutrition that hair growth is completely dependent on essential nutrients and overall internal health. There’s no question, he says, that strict diets, restrictive diets or completely protein-free diets can cause hair loss. When your body goes into panic mode and tries to conserve resources, your hair is among the first to suffer because it’s not a necessary function. These resources are supposed to be directed elsewhere. One of the most important things you can do is to get enough protein because it is needed to build hair. Our hair is primarily keratin, which is a protein. it’s simple.

Aging concerns may also be linked to a lack of protein in the diet.

I have [someone in my life] I talked to him about eating because I feel he is not getting enough protein. He came to me the other day and said: I am getting wrinkles here. “I told him, ‘You’re getting old because you’re not getting enough collagen,'” says Taz Bhatia, MD, an integrative medicine physician.

While there isn’t a lot of human-focused research on this topic (only due to the complexities of those studies and the ethical implications), animal studies have shown that low-protein diets are associated with decreased collagen as well as damage to the skin barrier. One study found that following a protein-free diet for eight days significantly reduced both type I and type III collagen in mice. Another showed that protein-deficient diets caused atopic dermatitis and skin barrier problems in more than 89 percent of mice.

Brittle and brittle nails are also associated with protein concerns. Nails are mostly made of hardened proteins, says Amy Lane, founder of health-focused nail salon Sandaisa. When protein, calcium, or other vitamins are low, it can sometimes show up on your nails, be it bumps, discoloration, or overall brittleness.