Facemasks, moisturizers, hair treatments, grooming, plucking, cleansers—self-care routines are becoming the norm for men, and it’s disrupting the beauty industry. According to a recent report by Grand View Research, the global men’s personal care market is expecting strong growth and estimated to reach over $75 billion by 2027.1
Men Have Unique Needs
When it comes to skin and hair, there are differences between men and women. Men tend to have thicker, drier skin and sweat 30–40% more than women. Hair loss in men, known as male-pattern baldness, is more common and can start earlier in life compared to female-pattern baldness. On the other hand, women tend to have a greater decline in collagen and elasticity with age.
There are many factors that contribute to the health and appearance of hair, skin and nails, including:3
- Age
- Genetics
- Gender
- Inflammation
- Hormones
- The environment (such as sun exposure)
- Stress
- Behaviors (such as smoking)
- Proper diet and nutrition
With the rising popularity of grooming and skin care, it’s important to understand how nutrition can impact your appearance—from the inside out.
Collagen
Collagen is the most abundant protein in the body and is responsible for providing structure to tissues such as skin, ligaments and tendons. Collagen levels in the skin decrease with age (more so in women than in men) which can lead to undesirable effects such as wrinkles.5
Studies have shown the benefits of collagen supplements for the structure of skin health. However, the majority of the research has been conducted in women and not men.6 There have only been a few small studies that showed beneficial effects of collagen on men’s skin. More high-quality research is needed in this area.
Collagen is very versatile. Since collagen is a source of protein and rich in amino acids, there is also some evidence that it can have post-workout benefits on muscle health and weight management.8
Vitamins C and E
Vitamin C is involved in the body’s development of collagen, as well as the regeneration of vitamin E, also known as having a “synergistic effect.”9, 10 Vitamin C has strong antioxidant properties. It helps protect the body from oxidative stress and cellular damage that comes from external factors such as pollution and the sun’s ultraviolet rays. Vitamin C may protect the skin from UV photodamage when it’s applied topically (or directly) to the skin. Remember to be mindful of sun exposure and always use sunscreen!
The antioxidant benefits of vitamin C may be acquired through the diet alone or in combination with vitamin E.10, 11, 12 The recommended dietary allowance for vitamin C is 20% higher for adult men than for women (with the exception of pregnant and breastfeeding women).9
READ MORE: What Is Vitamin C?
Healthy Fats
Deficiency in essential fatty acids such as omega-3s can have a major impact on the function and appearance of the skin, like dermatitis and dryness. Because omegas help the body maintain a healthy level of inflammation, this can help protect the integrity of skin.13
Supplementation with omega-3s has shown to protect the skin from photodamage from the sun.14 In one study, the severity of facial skin photoaging (the damaging effects of sun exposure) was lower in both men and women who consumed higher amounts of monounsaturated fatty acids from olive oil.15 Besides women who are pregnant or breastfeeding, the recommended daily intake of omega-3s are 45% higher for men compared to women.16
Flavonoids
Flavonoids are a type of phytochemical, a fancy term for the thousands of compounds found in plants. The consumption of flavonoids found in green tea has shown to be beneficial in protecting the skin from the harmful impact of the sun.17
Ceramides
Ceramides, a component of the lipid portion of the skin, have been shown to play an important role in maintaining skin moisture. Ceramide levels in the skin are lower in those with skin issues and dry skin associated with aging. Both oral and topical ceramides have been shown to help maintain moisture of the skin. Sources of ceramides can be found in foods such as wheat, rice, corn, potatoes, soybeans and konjac.18
Putting It All Together
There are a plethora of skin-nourishing and hair-healthy nutrients and ingredients. How do you put it all together into a healthy diet? Check out our Foods For Healthy Skin article for some great foods to add for skin health. You can also look for a supplement that combines some or all of these ingredients, such as a hair, skin, and nails product.
