Nutrition for clear skin

The skin is a sensitive organ: it reacts to hormonal changes, stress, sleep habits and environmental factors – as well as to our diet. This often has an indirect effect on the skin, for example, through fluctuations in blood sugar and insulin levels, the composition of fatty acids or the availability of vitamins and minerals. Intestinal health also has a major impact on the skin.

The gut–skin axis

If our intestine is healthy, it has a positive effect on our whole body – including our skin. For example, intestinal bacteria produce biotin, a vitamin that keeps skin, hair and nails healthy. They also stimulate the formation of antioxidants, hyaluronic acid and lactic acid – substances that promote healthy-looking skin.

Conversely, if the intestinal microbiome (the composition of the microorganisms in our intestines) is out of alignment, this can sometimes have an adverse effect on our skin. For instance, typical changes in the intestinal microbiome can be seen with many skin diseases, such as eczema, neurodermatitis and acne. A balanced diet therefore contributes not only to general well-being, but also to healthy-looking skin.

How quickly does our skin react to dietary changes?

Although the skin reacts biochemically to nutritional stimuli within hours or days, visible changes in our complexion normally only become apparent after a few weeks. This is because our skin renews itself every 28 to 40 days, on average, by continuously shedding its upper layers. Skin renewal usually occurs more quickly in younger people than in older people. As the new cells need time to migrate from the depths to the surface, internal influences on the skin – including dietary changes – are generally only visible after a certain period of time.

If you change your diet due to skin problems, this will, at best, only become apparent after several weeks:

• Short-term (hours to a few days): changes in blood sugar and metabolic processes that influence the skin’s inflammatory processes are detectable in the laboratory, but not yet noticeable visually.
• Medium-term (4 to 8 weeks): you can see the first visible improvements in your complexion – for example, in acne – as much of the skin renewal process has been completed.
• Long-term (6 to 18 weeks): after 10 to 16 weeks of sticking to your amended diet, significant positive changes in the complexion can be seen in many cases.

The speed of the skin’s response also depends heavily on the condition, the extent of the dietary change and individual factors such as hormone status, weight and genetic predisposition.

Some vitamins and minerals are particularly important for the skin, as are high-quality fatty acids, proteins and secondary phytochemicals (antioxidants). A varied diet containing as few processed foods as possible provides your body with the necessary nutrients.

In the following sections, we provide an overview of the different vitamins that are important for clear skin.

B vitamins and biotin

B vitamins are essential for energy and cell metabolism and, by extension, for skin renewal. For example, biotin (vitamin B7) deficiency can cause skin problems in some cases. However, this is rare if you have a balanced diet. Vitamin B3 (niacin) is important in connection with the skin’s barrier function and renewal; researchers are still discussing why and how exactly this works.

Vitamins C and E for the skin

Is vitamin C good for the skin? Vitamin C and vitamin E, too, are important for skin firmness and elasticity. They support collagen formation and help to reduce oxidative stress, which occurs when the body produces or absorbs too many free radicals (cell-damaging molecules) that it can’t neutralise with the help of antioxidants (enzymes, hormones, vitamins, secondary plant substances, etc.). Oxidative stress promotes inflammation, accelerates ageing processes and increases long-term disease risks. Vitamin E is one of the most important fat-soluble antioxidants. It strengthens the skin barrier, provides moisture and promotes collagen production.

Vitamin A

Vitamin A plays an essential role in cell division and differentiation. Cell differentiation results in the formation of different cells that perform certain functions in the body.

Minerals

Zinc is an important mineral for the immune system and wound healing and – according to researchers – it could benefit the skin, too. But be careful, as too much zinc can impair the absorption of other minerals and occasionally causes undesirable symptoms, such as redness. So, when following your skin-friendly diet, make sure you’re eating the right amount of zinc.

Fatty acids and antioxidants for the skin

Fatty acids and antioxidant plant substances can have a positive effect on inflammation and oxidative stress. As a result, omega-3 and omega-6 fatty acids and a plant-based approach play an important role in a skin-friendly diet:

• Omega-3 fatty acids help to reduce inflammation. A diet rich in omega-3 fatty acids may have a positive effect on skin complaints.
• Omega-6 fatty acids regulate inflammatory processes and immune responses in the body and help reduce skin inflammation. GLA, a particular form of omega-6 fatty acid, supports the skin barrier and in some cases helps with skin diseases such as neurodermatitis. But be careful, as excessive intake of omega-6 fatty acids can have an inflammatory effect – so make sure you have a balanced ratio of omega-6 to omega-3 fatty acids. Ideally, this should be between three and a maximum of five parts omega-6 to one part omega-3 fatty acids. In many modern diets, the proportion of omega-6 fatty acids is too high. Choose foods that are high in omega-3 and cut down on those that are high in omega-6: use rapeseed oil instead of sunflower or thistle oil and butter instead of sunflower oil-based margarine. Walnut and linseed oil are also rich in omega-3 and add a touch of variety to your cooking.
• Anti-inflammatory foods such as fruits, vegetables and herbs help to reduce oxidative stress thanks to their antioxidants. In turn, an anti-inflammatory diet is conducive to clear skin.

Which foods support radiant skin? Generally speaking, colourful, unprocessed and high-fibre foods with a healthy balance of fatty acids are ideal for the skin. You should also make sure you’re eating enough protein.

Fruit and vegetables

Various fruits, berries and vegetables supply the skin with vitamin C, carotenoids and numerous secondary plant substances, which support antioxidant processes in the body. Vitamin-rich fruits such as lemons are good for the skin as they can stabilise the skin barrier and reduce inflammation. Kale, carrots or radishes, as well as blueberries and avocado, complete your skin-friendly diet.

Pulses

Lentils, beans and chickpeas provide the body with protein, fibre and, depending on the variety, important micronutrients. Fibre supports metabolic processes related to inflammation. So, if you want a good complexion, you should make sure you eat plenty of pulses.

Lentils are particularly popular because they’re easy to incorporate into your daily routine, fill you up without being too heavy and add lots of protein and fibre to meals. Beans and peas – used in salads, bowls and stews, for example – supply the skin with important substances and complement a skin-friendly diet

Nuts

Nuts alone don’t cause skin regeneration, but they have a beneficial effect on the skin because they contain unsaturated fatty acids, vitamin E and minerals, which is why you should supplement your diet with nuts. Walnuts and almonds, for example, contain antioxidants, while cashew nuts may have a calming effect on the skin and Brazil nuts are also ideal for a skin-friendly diet.

Seeds

Seeds contain nutrients that support the skin’s barrier, inflammation balance and antioxidant protection. Many seeds contain linoleic acid, an omega-6 acid, as well as α-linolenic acid, an omega-3 acid, vitamin E and zinc. Seeds can be eaten for breakfast, or in salads or bowls:

• Some people like chia seeds in muesli, yoghurt or as a topping. If you want to incorporate chia seeds or linseeds into your skin-friendly diet, simply stir them into whatever dishes you fancy.
• Special varieties such as nettle seeds can also play a role in a skin-friendly diet.
• Under certain circumstances, your skin can benefit from black cumin seed or sunflower seeds.

Skin problems rarely disappear simply because of changed eating habits. However, nutrition is one of several possible levers when it comes to improving your complexion. If you have severe, persistent complaints, talk to a dermatologist.

Skin blemishes

A diet with a low glycaemic load can be useful for blemished skin. This usually means more whole grains, pulses and vegetables, instead of products containing white flour and sugary drinks. You should also supplement your skin-friendly diet with sufficient omega-3 fatty acids and proteins. Ensure you’re eating plenty of anti-inflammatory foods overall.

Nutrition for dry, itchy and oily skin

Depending on your skin type, proteins, healthy fats and micronutrients support the skin barrier and regeneration:

• Dry skin benefits from plenty of protein, lots of nutrients and high-quality fats.
• Specialists recommend anti-inflammatory foods for itchy/flaky scalps.
• For oily skin, appropriate nutrition supports skin regeneration. However, a lower-fat diet only has a limited effect: good-quality food (less heavily processed, less sugar, more balanced fatty acid sources) is more important.

Skin ageing, wrinkles and elasticity

UV radiation, genes and lifestyle are the main causes of skin ageing. Nutrition, by contrast, does not prevent wrinkles from forming. There is no diet that can combat skin ageing or age spots.

That said, are you looking for a diet to promote firm skin? Make sure you’re getting plenty of vitamin C and coenzyme Q10, which promote the production of collagen. Q10 also defuses cell-damaging free radicals and stabilises the cell membrane, which is why it is used as a “rejuvenating agent” in many anti-ageing products. Eating plenty of protein supplies the body with amino acids, which it needs as a basis for structural proteins (structural materials for the cells). Inflammation-modulating fatty acids and vegetables and fruits rich in antioxidants complement the diet and may help to improve skin elasticity.

Special skin conditions

Many people overestimate the role that diet can play in skin conditions. In many cases, the benefits of restrictive diets are small, while triggers such as stress or heat have a bigger impact on your complexion:

• Acne rarely has nutrition-related causes: there is no special diet to combat spots and blackheads. Research only shows a weak correlation between spots and dairy products. Avoiding certain foods does not usually help get rid of acne.
• Sometimes a change in diet can help couperose/rosacea, for example, if alcohol or spicy food is the trigger. However, if there is another cause, such as heat or stress, changing your diet won’t be effective.
• No correlation has been established between keratosis pilaris and diet. Simply changing your diet won’t get rid of these little spots.

If you experience a skin reaction after eating, this isn’t automatically due to a food intolerance:

• Talk to a doctor if you suffer from allergic skin reactions such as itching, hives, swelling or eczema flare-ups after certain foods. Don’t avoid particular foods without consulting your doctor – otherwise, you might end up not consuming enough nutrients. Only a doctor can determine whether your skin reaction is actually due to an allergy to certain foods.
• Adhering to a gluten-free diet is useful for those with coeliac disease or a confirmed intolerance, but it won’t automatically improve your skin unless there is a medical reason for this.
• A ketogenic diet may lead to skin problems, as it severely restricts the range of foods you can eat. Make sure you eat enough vegetables, good-quality fat and plenty of micronutrients.

A skin-friendly diet includes plenty of fruit and vegetables, lots of protein, high-quality fats and an adequate supply of vitamins and minerals for the body. It also makes sense to consume fewer heavily processed, high-sugar and nutrient-poor products.