Skinfulness Impact Area #2
Diet & Supplements
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.
Essential nutrients for skin health
Nutrients play a powerful role in skin health. Tap each one to learn how it supports our skin, its role in acne management, and where to find it in everyday foods.
- 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
WHY KEY TO SKIN HEALTH
Cell turnover and repair, stimulates collagen formation, antioxidant protection
ACNE-SPECIFIC IMPACTS
Can help regulate oil production
FOOD SOURCES
Animal products incl liver, fish, carrots, sweet potatoes, spinach
Testosterone
Elevated testosterone levels can increase sebum production, leading to clogged pores and breakouts. While testosterone is often associated with male puberty, it affects all genders. Women produce testosterone too, but at lower levels.
Progesterone
Rising progesterone levels, particularly during pregnancy, may contribute to acne. While the exact relationship isn’t fully understood, research suggests that progesterone correlates with increased sebum production and acne flares.
Estrogen
Estrogen helps reduce sebum production and supports skin health by maintaining moisture and boosting collagen. However, lower estrogen levels, especially during the menstrual cycle or menopause, can lead to premenstrual acneand dryness.
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 (GI) foods
- Dairy products
- Coffee and other caffeine-based drinks
- Carbohydrate-rich foods
- Alcohol and acne
High glycemic index (GI) foods
Reports indicate that acne is more prevalent in societies where high GI (Glycemic Index) foods, such as white bread, processed foods, sugary drinks and snacks, cakes, desserts, and fast foods like burgers and fried chicken, are more common. These foods can cause sudden spikes in blood sugar levels, leading to increased insulin production and hormonal imbalances that are likely to worsen acne.
Testosterone
Elevated testosterone levels can increase sebum production, leading to clogged pores and breakouts. While testosterone is often associated with male puberty, it affects all genders. Women produce testosterone too, but at lower levels.
Progesterone
Rising progesterone levels, particularly during pregnancy, may contribute to acne. While the exact relationship isn’t fully understood, research suggests that progesterone correlates with increased sebum production and acne flares.
Estrogen
Estrogen helps reduce sebum production and supports skin health by maintaining moisture and boosting collagen. However, lower estrogen levels, especially during the menstrual cycle or menopause, can lead to premenstrual acneand dryness.
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.
Foods to include
- Plant-based diet (fruits and vegetables): Rich in antioxidants and anti-inflammatory molecules that combat free radicals and reduce inflammation, promoting a clear and radiant complexion.
- Whole grains and fiber (oats, brown rice, quinoa): Rich in fiber, which supports a healthy gut microbiome and helps regulate blood sugar levels, reducing insulin spikes that can trigger acne.
- Nuts and seeds (almonds, chia seeds, flaxseeds): Rich in vitamin E, zinc, and omega-3 fatty acids, which support skin repair, reduce inflammation, and promote a healthy glow.
- Fatty fish (salmon, mackerel, sardines): Rich in omega-3 fatty acids, which reduce inflammation and support skin barrier function, which help maintain hydration and prevent dryness.
- Lean proteins (chicken, turkey, legumes): Rich in essential amino acids for collagen production and skin repair, which help maintain skin elasticity and firmness.
Foods to exclude
- Processed foods (packaged snacks, ready-made meals): Often high in refined sugars, unhealthy fats, and additives, which can trigger inflammation and exacerbate acne.
- Fried food (French fries, burgers, fried chicken): High in unhealthy fats and refined carbohydrates, which can increase sebum production and contribute to breakouts.
- Quick carbohydrates (white bread, pastries, sugary cereals): Cause rapid spikes in blood sugar, leading to increased insulin levels that can trigger acne.
- Sugary snacks (candy, cookies, soda): High in refined sugars, which can contribute to inflammation and disrupt hormonal balance, affecting skin health.
- Dairy products (milk, cheese, yogurt): Some people may experience increased sebum production and breakouts due to dairy's hormone content.
Testosterone
Elevated testosterone levels can increase sebum production, leading to clogged pores and breakouts. While testosterone is often associated with male puberty, it affects all genders. Women produce testosterone too, but at lower levels.
Progesterone
Rising progesterone levels, particularly during pregnancy, may contribute to acne. While the exact relationship isn’t fully understood, research suggests that progesterone correlates with increased sebum production and acne flares.
Estrogen
Estrogen helps reduce sebum production and supports skin health by maintaining moisture and boosting collagen. However, lower estrogen levels, especially during the menstrual cycle or menopause, can lead to premenstrual acneand dryness.
Supplements and 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 generally better to prioritize obtaining nutrients from whole foods in a 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 gut microbiome plays a crucial role in overall health, and emerging research suggests a strong link between gut health and skin health, particularly in relation to acne. This connection is often referred to as the gut-skin-brain axis, which highlights the complex interplay between these systems. When the gut is in a state of dysbiosis, an imbalance of good and bad bacteria, it can lead to inflammation throughout the body, including the skin. Probiotics, which are beneficial live bacteria, can help maintain a balanced gut microbiome.
Studies indicate that probiotic supplements may help reduce inflammation, improve skin barrier function, and potentially decrease acne severity. Certain strains of probiotics, such as Lactobacillus and Bifidobacterium, have shown promise in clinical trials. They are thought to work by modulating the immune system, reducing systemic inflammation, and improving gut barrier integrity, which can indirectly benefit the skin. A holistic approach that recognises the interconnectedness of the gut-skin-brain axis, includes a balanced diet, stress management, and appropriate skincare, all essential factors for optimal skin health.
The path of kindness
When it comes to good skin health, kindness is an essential part of the journey.
We know that making dietary changes can be challenging. That’s why we recommend a gradual, step-by-step approach: try adding or removing specific foods for 3–4 weeks at a time, then observe how your skin responds. This helps you make more informed, sustainable changes.
To support this process, consider keeping a food diary. It can help you track what you eat, identify potential triggers, and monitor changes in your skin, energy, or mood over time.
And remember — consistency matters, but it’s okay to slip up. Don’t be too hard on yourself. Just pick up where you left off when you’re ready. This is your journey. Go at your pace, and be kind to yourself along the way.
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.
- 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.
- 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?
