The impact of diet on skin health

At CKIN, we are committed to addressing every single element that impacts our skin health. Here, we take a deeper look at the intimate relationship between diet and the health of our skin and mind, so we can learn new and nurturing ways to manage acne. Traditionally, acne treatments have mostly focused on cleansing routines and topical medications, but recent research suggests that the right diet plays a vital role on the journey to clear skin and a healthy mind.

Nourished from within

Similar to our overall health and mental well-being, skin health is highly dependent on the intake of the right nutrients. For most of us, our food is the main source of nutrients like vitamins, minerals and fatty acids that our body, skin and mind need, in order to thrive. Vitamins A, C, D, E and various forms of vitamin B, all play an important role in keeping our skin healthy, by promoting cell regeneration, reducing inflammation, and providing antioxidant protection.

In the past decade, there has been a growing interest in identifying the relationship between one’s nutritional status and acne. Although research is still ongoing, several nutrient deficiencies, like Vitamin A, B12 and D, E, Zinc, Selenium and Omega-3 fatty acids, have been linked to acne.

Nutrients For Skin Health

• Vitamin A
• Vitamin B3 (Niacin)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate)
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Zinc
• Iron
• Selenium
• Omega-3 Fatty Acids
• Omega-6 Fatty Acids

Western diet and the rise of acne

While a balanced diet provides the building blocks for healthy skin, conversely, an unhealthy diet can also have the opposite effect. The increase in popularity of the typical Western diet, rich in processed foods, refined sugars, and unhealthy fats, has been linked to a rise in acne and overall skin health issues globally. Research indicates that the rise in adult acne can be largely attributed to the increase in consumption of these dietary groups:

• High glycemic index(G1) foods
• Dairy products
• Coffee and other caffeine-based drinks
• Carbohydrate-rich foods
• Alcohol and acne

A dietary guide for healthy skin

In summary, your skin's health is directly linked to your diet. To help nourish your skin from within, we've compiled a list of the top 5 foods to include and the top 5 foods to avoid, as part of your regular diet. These recommendations are based on a scientific understanding of how certain foods impact skin health, focusing on reducing inflammation, promoting healthy sebum production, and supporting the skin's natural barrier.

Supplements for skin health

There is undoubtedly a link between the nutrients we consume, the health of our skin, and even the presence and severity of acne. Many people turn to supplements as a convenient way of ensuring that these nutritional needs are met. However, it's advisable to obtain nutrients from whole foods as part of a regular, balanced diet. This is because food provides a complex matrix of vitamins, minerals, fiber and other beneficial compounds that work synergistically to support overall health and skin vitality. Supplements, while convenient, often isolate specific nutrients and may not offer the same holistic benefits as a well-balanced diet.

However, it is important to note that people suffering from specific nutrient deficiencies may experience more skin health issues than is considered normal. For example, those who follow a restrictive diet (vegan, gluten-free etc.) may be getting less of certain essential nutrients through their diet, and are likely to benefit from supplements. We strongly recommend seeking advice from a medical professional to better understand your individual nutrient profile and supplement requirements that will help optimise your skin health.

Supplements for skin health

There is undoubtedly a link between the nutrients we consume, the health of our skin, and even the presence and severity of acne. Many people turn to supplements as a convenient way of ensuring that these nutritional needs are met. However, it's advisable to obtain nutrients from whole foods as part of a regular, balanced diet. This is because food provides a complex matrix of vitamins, minerals, fiber and other beneficial compounds that work synergistically to support overall health and skin vitality. Supplements, while convenient, often isolate specific nutrients and may not offer the same holistic benefits as a well-balanced diet.

However, it is important to note that people suffering from specific nutrient deficiencies may experience more skin health issues than is considered normal. For example, those who follow a restrictive diet (vegan, gluten-free etc.) may be getting less of certain essential nutrients through their diet, and are likely to benefit from supplements. We strongly recommend seeking advice from a medical professional to better understand your individual nutrient profile and supplement requirements that will help optimise your skin health.

The path of kindness

When it comes to good skin health, it is important to remember that kindness is an integral part of the journey.

We understand that making significant dietary changes can be challenging to initiate and maintain. 
We recommend a gradual, stepwise approach that allows you to find out what works best for you.

And please remember that while this journey is all about consistent efforts, it may not always be possible to stick to the plan. 
So if you do falter, do not be too harsh on yourself, and focus on getting back on track as and when you can. 
This journey is yours alone. And you call the shots here. Be kind.

Summary

While research on the diet-acne connection is still ongoing, studies increasingly suggest that diet may play a more significant role in skin health and acne management, than topical skincare alone. Thoughtful dietary choices are likely to enhance your existing acne care routine. While diet alone may not eliminate acne, a balanced approach focused on specific foods can reduce its severity and frequency. Mindful food choices, coupled with a holistic approach that also takes into consideration your lifestyle and skincare routine, can help achieve clearer and healthier skin.

References

• Alyoussef, A. (2024): The impact of consuming probiotics and following a vegetarian diet on the outcomes of acne. Cells, 13(2), Article 13941.
• Kleemann, J., Cinatl, J., Hoffmann, S., Zöller, N., Özistanbullu, D., Zouboulis, C. C., Kaufmann, R., & Kippenberger, S. (2024): Alcohol promotes lipogenesis in sebocytes-implications for acne. Cells, 13(4), Article 328.
• Kleemann, J., Cinatl, J., Hoffmann, S., Zöller, N., Özistanbullu, D., Zouboulis, C. C., Kaufmann, R., & Kippenberger, S. (2024): Alcohol promotes lipogenesis in sebocytes-implications for acne. Cells, 13(4), Article 328.

• Steventon, K., & Cowdell, F. (2013): Acne and diet: A review of the latest evidence. Dermatological Nursing, 12(2), 28-34.
• Medically reviewed by Kelly Wood, MD — Written by Jennifer Huizen: Association Between Diet and Acne Severity: A Cross-sectional Study in Thai Adolescents and Adults.

• Cordain, L., Lindeberg, S., Hurtado, M., Hill, K., Eaton, B., & Brand, J. (2023): Acne vulgaris, a disease of Western civilization. ResearchGate.
• El-Akawi, Z., Abdel-Latif, N., Abdul-Razzak, K. (2006): Does the plasma level of vitamins A and E affect acne condition?

02.04.2024

02.04.2024

02.04.2024

02.04.2024