Welcome back to The Chia Diaries: Peri Power Edition!
Day 8 of our journey brings us a smoothie that’s about to become your new obsession. If you’ve been following along with our daily 1-2 tablespoons of chia seeds, you might be starting to notice that inner vitality returning. Today’s Inner Glow Smoothie is designed specifically for women 35+ who want to support their changing skin from the inside out. If you are just joining us, click here to read the Chia Diary Blog & check up the other dairy entries under the Hormone Health Tab to Catch up.
Why Your Skin Changes After 35 (And What You Can Do About It)
Let’s talk about something every woman notices but rarely discusses openly: how our skin changes as our hormones shift. Starting in our mid-30s, declining estrogen levels affect collagen production, skin elasticity, and that natural radiance we took for granted in our twenties.
Here’s the science: Estrogen stimulates collagen and elastin production, maintains skin moisture, and supports the skin’s natural barrier function. Research published in Dermatology Online Journal shows that estrogen deficiency leads to decreased skin thickness, reduced collagen content, and impaired wound healing. This is why many women notice their skin looking duller, drier, and less resilient during perimenopause.
But here’s the empowering part: you can support your skin’s health and natural glow from the inside out with strategic nutrition. That’s where today’s Inner Glow Smoothie comes in.
The Skin-Hormone Connection: Why This Smoothie Works
This isn’t just another pretty smoothie—every ingredient is specifically chosen to support both hormone balance and skin health during this transition.
Chia Seeds: Your Skin’s Omega-3 Powerhouse
We know chia seeds are hormone heroes (if you missed our deep dive, catch up on [Entry 7]!), but they’re also incredible for skin health. Each 2-tablespoon serving provides:
- 4 grams of omega-3 ALA: Studies show omega-3 fatty acids improve skin barrier function and reduce inflammation
- Antioxidants: Including quercetin and kaempferol, which protect against UV damage and premature aging
- Protein: Essential amino acids needed for collagen synthesis
Research in the Journal of Cosmetic Dermatology demonstrates that omega-3 supplementation significantly improves skin hydration, reduces scaling, and enhances overall skin quality.
Turmeric: The Golden Anti-Inflammatory
That inch of fresh turmeric root isn’t just for color—it’s a potent anti-inflammatory that directly benefits your skin. Curcumin, turmeric’s active compound:
- Reduces inflammatory markers that accelerate skin aging
- Supports collagen production and wound healing
- Provides antioxidant protection against free radical damage
A study in Phytotherapy Research found that curcumin supplementation significantly improved skin hydration and elasticity in women.
Collagen: Direct Skin Support
As estrogen declines, so does our natural collagen production—about 1-2% per year after age 35. Adding a scoop of quality collagen peptides provides:
- Type I collagen: The most abundant type in skin
- Bioavailable amino acids: Glycine, proline, and hydroxyproline for collagen synthesis
- Clinical backing: Studies show 2.5-10g daily improves skin elasticity and hydration
Creatine: The Unexpected Skin Hero
While creatine is famous for muscle support, emerging research shows it also benefits skin health. Creatine:
- Supports cellular energy production in skin cells
- May help maintain skin thickness and firmness
- Provides antioxidant protection
Vitamin C Powerhouses: Mango, Pineapple & Orange
This tropical trio doesn’t just taste amazing—they’re vitamin C superstars essential for:
- Collagen synthesis: Vitamin C is required for collagen formation
- Antioxidant protection: Guards against environmental skin damage
- Iron absorption: Helps your body use the iron from other foods for healthy skin
Studies show that higher vitamin C intake is associated with better skin appearance and fewer wrinkles.
Mango Chia Smoothie for Radiant Skin After 35 | Glow Recipe
Equipment
- 1 blender
Ingredients
- 1/2 cup frozen mango chunks
- 1/2 cup frozen pineapple chunks
- 1 inch fresh turmeric root or 1/2 tsp ground + pinch black pepper
- 1 medium orange juiced (about 1/3 cup fresh juice)
- 2 tbsp chia seeds
- 1 scoop collagen peptides
- 1 scoop creatine
- 1/2 cup milk of choice dairy or plant-based
- Ice cubes as needed
Instructions
- Add all ingredients to a high-speed blender
- Blend on high for 60-90 seconds until completely smooth
- Add ice if you prefer it thicker
- Pour into your favorite glass and enjoy immediately
Notes
- Let chia seeds soak in the milk for 5 minutes before blending for extra smoothness
- Add the turmeric gradually—a little goes a long way!
- Drink through a straw if using fresh turmeric to prevent teeth staining
- Sensitive to citrus? Replace orange juice with coconut water
- Don't have fresh turmeric? Use 1/2 teaspoon ground turmeric + a pinch of black pepper
- Dairy-free? Use coconut, oat, or almond milk
Take Your Hormone Support to the Next Level
If you’re ready to go deeper with your hormone support journey, I’ve created comprehensive programs designed specifically for women like you:
21-Day Gut Reset for Hormones – A done-for-you program that targets the gut-hormone connection, helping you reduce bloating, improve digestion, and naturally balance your hormones in just 3 weeks. Click Here to Join
Eat with Ease for Hormonal Harmony – My comprehensive 3-month program that takes the guesswork out of eating for hormone balance. Get meal plans, recipes, shopping lists, and expert guidance to transform how you feel every single day.
Both programs are designed to fit into your real life—no complicated meal prep or ingredients you can’t pronounce. Just simple, science-backed nutrition that actually works. Not sure what’s the best fit? Book a 15-Minute Complimentary Discovery Call Today
Remember: while nutrition can be a powerful tool for supporting your body during hormonal transitions, every woman’s journey is unique. Always consult with your healthcare provider about symptoms you’re experiencing and before making significant dietary changes, especially if you’re managing other health conditions.
References
- Calleja-Agius, J., et al. “The effect of hormone replacement therapy on the skin.” Dermatology Online Journal 13.4 (2007): 4.
- Proksch, E., et al. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology.” Skin Pharmacology and Physiology 27.1 (2014): 47-55.
- De Luca, C., et al. “Skin antiaging and systemic redox effects of supplementation with marine collagen peptides and plant-derived antioxidants.” Oxidative Medicine and Cellular Longevity 2016 (2016): 4389410.
- Pullar, J.M., et al. “The roles of vitamin C in skin health.” Nutrients 9.8 (2017): 866.
- Bolke, L., et al. “A collagen supplement improves skin hydration, elasticity, roughness, and density.” Nutrients11.10 (2019): 2494.
- Vaughn, A.R., et al. “Effects of turmeric (Curcuma longa) on skin health.” Phytotherapy Research 30.8 (2016): 1243-1264.
- Jadoon, S., et al. “Anti-aging potential of phytoextract loaded-pharmaceutical creams for human skin cell longetivity.” Oxidative Medicine and Cellular Longevity 2015 (2015): 709628.
Continue following The Chia Diaries: Peri Power Edition for 22 more days of hormone-supporting recipes and tips. Because you deserve to glow from the inside out.