Often deemed unsightly by many, stretch marks affect both women and men. To prevent their occurrence, monitoring one's nutrition could be a worthwhile consideration. Which foods can help combat the development of stretch marks? Here are some insights.
Foods that could protect against the onset of stretch marks?
Published on May 23, 2024, updated on May 31, 2024, by Kahina, Scientific Editor — 4 min of reading
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Stretch marks: what are they?
Stretch marks correspond to lesions that form on the surface of certain areas of the skin, particularly on the upper arms, chest, abdomen, hips, buttocks or thighs. They appear following a too intense distension or a tearing of the elastic fibres of the dermis. Stretch marks take the form of elongated streaks, comparable to scars.
We distinguish between atrophic striae (thinned skin), gravidarum striae (following pregnancy), distensae striae (stretched skin), the striae rubrae (red), the striae albae (white), striae nigra (black) and striae caerulea (dark blue). Various factors promote the appearance of stretch marks : genetics, corticosteroid levels, significant weight fluctuations or pregnancy.
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A link between diet and the onset of stretch marks?
Anticipating the onset of stretch marks can prevent the need to treat them once they have formed. This prevention can be achieved through an appropriate diet. Indeed, a link has been found between the vitamin D and the appearance of stretch marks on the skin.
A study conducted by Alexandre VONTOBEL PADOIN aimed to investigate the relationship between serum levels of vitamin D and the occurrence of stretch marks in women who had undergone a mammoplasty. Vitamin D blood levels were measured prior to the surgical procedure. In the serum of women without stretch marks, the average vitamin D level was 27 ng/mL, and in cases with stretch marks, it was 20 ng/mL. Low levels of vitamin D were observed in 56.71% of stretch mark cases and in 39.91% of cases without stretch marks.
Lower serum levels of vitamin D are therefore linked to a higher occurrence of stretch marks. The expression of hormonal receptors, such as those for oestrogens, androgens, and glucocorticoids, would be more numerous in skin affected by stretch marks compared to healthy skin. Recent data confirm the negative role of vitamin D in oestrogen receptors; vitamin D deficiency thus leads to an increase in oestrogen receptors. This increase in oestrogen receptors observed in cases of vitamin D deficiency can probably explain the higher incidence of stretch marks in women with low levels of vitamin D.
Nevertheless, additional studies are necessary to confirm these results and precisely identify the mechanisms involved.
Which foods should be prioritised?
In order to prevent the occurrence of stretch marks, monitoring your vitamin D levels can be a beneficial practice. The intake of vitamin D varies and comes from skin synthesis after sun exposure, but also from the oral intake of enriched foods. Here are a few examples.
| Nourishment | Quantity per serving (micrograms) |
|---|---|
| Cod Liver Oil | 34 |
| Trout | 16.2 |
| Salmon | 14.2 |
| Fungi | 9.2 |
| Cow's Milk | 2.9 |
| Soy milk, almond milk, oat milk | 2 |
| Sardines | 1,2 |
| Egg | 1.1 |
| Tuna | 1 |
| Chicken breasts | 0.1 |
The daily intake of Vitamin D has been set at 20 μg/portion by the Food and Drug Administration (FDA) for adults and children aged four and above.
Sources
VONTOBEL PADOIN A. & al. Relationship between Vitamin D Status and Striae Distensae: A Case-Referent Study. Dermatology Research and Practice (2015).
PATEL B.C. and OAKLEY A.M. Stretch Marks. StatPearls (2023).
Vitamin D. National Institutes of Health (2023).
