This Is the Most Important Skincare Ingredient That Everyone Needs
- Holly J Coley
- Mar 10, 2023
- 4 min read
Whether it’s retinol or squalene, there’s no shortage of ingredients to know when beauty is concerned. However, there’s one star ingredient that often goes under women’s radar and it’s this – protein!
As someone who grew up in a vegetarian home, the macronutrient was never high on my priority list. Although my mom made dishes with tofu and legumes, I was more than satisfied chowing down a large bowl of cereal.
It wasn’t until I began investing time in my skincare routine that I began to pay attention to my protein intake. Although I was doing all the things dermatologists and skincare experts recommended (think drinking lots of water, moisturizing, and daily SPF), I had begun noticing that my face wasn’t looking so hot.
My cheeks, which have always had a youthful fullness, suddenly looked appeared sallow and droopy. And even though I increased the use of my nuFACE mini, little permanent improvement was made. Furthermore, the skin around my legs wasn’t as tight as it once was, even though I was running five times a week.
Naturally, I did what any woman would do – panic!
Since I’m a commerce editor, I took it upon myself to get my hands on every device and cream that promised to plump skin. However, it wasn’t until I was researching how to naturally boost collagen (more on this later), that I realized the potential culprit of my skin woes.
Proteins Role in Skin Health
Any beauty gal will tell you that using products that trigger collagen production are worth adding to your routine. According to the Cleveland Clinic, collagen makes up 30 percent of protein found in the body. Along with protecting organs and replacing dead skin cells, it also provides elasticity and structure to the epidermis.
We naturally begin losing collagen in our twenties. Although many women (myself included) have begun taking collagen supplements as a remedy, getting adequate protein through your diet may be an even better option.
Collagen, along with glycoproteins, proteoglycans and elastin, is throughout the body’s muscle fibers. Because of this, dietary protein is vital for maintaining muscle health, as well as your hair, nails, and skin. According to UCLA Health, not eating enough protein can lead to:
A compromised immune system
Stress fractures
Muscle weakness
Mood changes
Brittle hair and nails
“If we don't get enough protein, our bodies actually won’t be able to rebuild properly and we’ll start to lose muscle mass,” Colleen Tewksbury, Ph.D., M.P.H., R.D., senior research investigator and bariatric program manager at Penn Medicine and president of the Pennsylvania Academy of Nutrition and Dietetics, said in an interview with SELF.
She goes on further to explain that dietary protein is broken down and “reassembled” into other proteins in the body, including collagen. The amino acids it contains go towards everything from building new cells, repairing tissue, including skin.
How much protein do you need?
Everyone will need a different amount of protein per day, depending on their age, weight, activity level and goals. You can calculate how much you may need by multiplying your weight by 0.36. You can also use an online protein calculator.
Given that I was already taking collagen supplements, I decided to do a one-month experiment to see what, if any, difference boosting my protein intake made.
To gauge how much protein I was already eating, I kept track in a nutrition tracker app. I was shocked to see how little I was consuming in comparison to the recommended amount. No wonder my skin looked less than great.
Ways to Get Protein
Proteins are made up of amino acids, which the body uses to make more protein.
According to Cleveland Clinic, there are 20 amino acids the body needs. Eleven are naturally produced by the body, but the remaining must come from the diet. Animal protein is considered complete because it has the remaining aminos. However, if you’re plant based, there are still options. Alicia Zalka, MD, a board-certified dermatologist, explains further.
“ Keep in mind [some animal proteins] are high in fats, sodium, and nitrates. So the best protein sources for optimal health and skin care are those that contain much-needed amino acids and vitamins but don't have unwanted preservatives or saturated fats that can derail the benefits you seek.
“If you follow a vegan diet, try to combine legumes with brown rice or soy in order to achieve all the daily amino acids your body needs.”
Since I’m plant-based and not a big eater, the simplest way to get protein was to add it to my daily smoothie. Based on my nutrition tracker, I knew I was going to have to up my intake by a minimum of 40 grams, so I searched out vegan protein powders that had 10 grams or higher. Some of my favorite include:
I also started eating raw almonds, nut butter, and low sugar protein bars as snacks. The latter were especially helpful on days I was too stressed or busy to enjoy a proper breakfast or lunch.
Along with tracking every protein gram, I also kept a diary to make note of any changes. In two weeks, I began to see visible improvements.
The first change I noticed after increasing my protein was my hair. I had been so concerned with the quality of my skin that I hadn’t noticed that my hair was beginning to thin in certain spots. Suddenly, it was looking thicker, especially towards the front.
The next change I noticed that the sagging skin around my legs was tight again. Although I want to mention that I was doing strength training twice a week with light weights during this time, I believe the addition of protein made the biggest difference. When we don’t properly fuel our workouts, the body pulls nutrients from muscles, impeding recovery and impact your overall appearance.
By the one-month mark, I began receiving compliments on my skin, and I noticed a brightness had returned. It also looked plumper, like after you apply a really high quality facial serum!
These changes were all it took to make me a total believer in the power of protein. Now, whenever anyone asks me about my skincare routine, I tell them I eat a sh!t ton of the macronutrient. Do I share all my favorite moisturizers and cleansers too? Sure, but nothing has ever given such dramatic results like this undercover beauty secret. It’s taught me that you can slather whatever you’d like on your skin, but if you’re not feeding your body what it needs to remain vital, a cream or device will only do so much.
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