The Foods that Switch on Your Skin’s “Youth Genes”

New research shows vitamin C does more for skin than boost collagen; it reverses age-related thinning at the genetic level.

Vitamin C has long held a coveted spot in the beauty aisle for its role in brightening skin and boosting collagen. But new research suggests that its benefits go all the way down to your DNA.

A 2025 study published in the Journal of Investigative Dermatology reveals that vitamin C doesn’t just protect the skin as an antioxidant. It helps special enzymes in your body (called TETs) do a job known as DNA demethylation. That’s a process where tiny chemical tags are removed from your DNA, allowing certain genes to turn back on. In your skin, these are the genes that tell cells to grow, renew, and stay resilient. 

In a 3D epidermal model designed to mimic human skin, researchers found that vitamin C made the skin’s living cell layer thicker (the epidermal cell layer), boosted the number of new cells being created, and activated genes that support healthy skin growth. The treatment didn’t affect the skin’s outer layer (the stratum corneum), but it did significantly boost epidermal thickness, a key marker of youthful skin.

What makes this study especially important is the delivery method: the vitamin C was administered in a way that mimicked systemic delivery, like what happens when you consume vitamin C through food or supplements, not topical creams. That means what you put on your plate might be just as important as what you put on your skin.

What Vitamin C Does To Your Skin

Vitamin C travels through your bloodstream to reach the deeper layers of your skin, where it’s taken up by skin cells (called keratinocytes) using special nutrient channels. Once inside, it supports not only collagen production and antioxidant defense, but now, potentially, gene expression. The study showed that key genes involved in skin cell growth became more active thanks to vitamin C’s epigenetic effects, helping skin cells multiply, repair, and stay more youthful at the genetic level. (In this context, ‘epigenetic’ refers to changes that influence how genes behave without altering the underlying DNA sequence. Specifically, vitamin C helps remove chemical tags (called methyl groups) that can silence important skin-repair genes—essentially unlocking your skin’s natural regenerative potential. )

This epigenetic activation may be one reason why vitamin C deficiency leads to skin fragility and poor wound healing, while sufficiency is linked to improved barrier function, hydration, and resilience. And while the 2025 study is the most detailed yet in linking vitamin C to gene-level changes in the skin, it’s not alone. Past research has shown that vitamin C supports helps the skin’s collagen-producing cells (called fibroblasts) work better so they can create strong, flexible skin structure, repair damage, and maintain firmness as we age. It also, reduces oxidative stress, and enhances lipid barrier repair, all critical elements of healthy, aging-resistant skin.

The Top Dietary Sources of Vitamin C

Here are some common sources of vitamin C and how much you get per serving:

• Yellow bell pepper (1 medium) – 152 mg
• Guava (1 fruit) – ~126 mg
• Parsley (½ cup, fresh) – ~40 mg
• Brussels sprouts (½ cup, cooked) – ~48 mg
• Kiwi (1 medium) – ~71 mg
• Papaya (½ medium) – ~95 mg
• Broccoli (½ cup, cooked) – ~51 mg
• Kale (1 cup, raw) – ~80 mg
• Chili peppers (1 green chili) – ~109 mg
• Strawberries (1 cup, halved) – ~89 mg
• Orange (1 medium) – ~70 mg

Food Pairings That Make Vitamin C More Bioavailable

Bioavailability refers to how well a nutrient is absorbed and used by your body. Even if you consume a vitamin-rich food, it won’t make much of a difference if it doesn’t get absorbed efficiently. With vitamin C, absorption can vary depending on how you consume it—and what you consume it with.

According to research published in Nutrients and the Journal of Nutrition, combining vitamin C with polyphenols and flavonoids can significantly increase its stability and uptake. These compounds protect vitamin C from oxidation and improve intestinal absorption.

Here are some food pairings that optimize vitamin C bioavailability:

• Citrus fruits + green tea: Green tea polyphenols help stabilize vitamin C and enhance its absorption.
• Bell peppers + olive oil: Healthy fats in olive oil may help improve the absorption of vitamin C.
• Broccoli + onions: Onions contain quercetin, a flavonoid that supports vitamin C stability and function.
• Strawberries + dark chocolate: Cocoa flavonoids offer antioxidant synergy with vitamin C and may support its stability in the digestive tract.

Also, cooking methods matter. Vitamin C is heat-sensitive, so opt for raw or lightly steamed options. And if you’re taking a supplement, look for one that includes citrus bioflavonoids or is in liposomal form for enhanced delivery.

To support your skin at the cellular level, make sure you’re getting enough vitamin C daily. Most studies suggest 200 to 400 mg per day is optimal for skin health, well above the current RDA of 90 mg for adults. You can hit this target through a mix of high-C foods (like bell peppers, kiwi, berries, citrus, and broccoli) and, if needed, a supplement.