Many people also find that their skin becomes brighter and more radiant as a result of making simple changes to their routines and diets. There are also many great supplement options and wonderful skin-health-promoting products we have on hand for you to explore.

We know the importance of having great skin, whether that’s helping with a bad bout of eczema, acne or simply maintaining your skin for all the anti-ageing benefits a great routine can offer.

Here are some simple nutrition-boosting steps you can take to improve your skin

Essential fats

Essential fatty acids play a crucial role in maintaining strong, hydrated skin. While not all fats are equal, omega-3 fatty acids are particularly beneficial for the skin. If you follow a plant-based diet, you might not get enough of these omega-3s, as they are most abundant in oily fish[i].

Plant-based omega 3

Omega-3 fatty acids are incredibly effective in reducing inflammation, which can manifest as itchy, reactive, and red skin. To incorporate more omega-3 into your diet, include flaxseeds, chia seeds, and walnuts in your meals[ii]. If you're specifically dealing with inflammation issues, consider adding an omega-3 algal oil supplement[iii].

Flaxseeds, also known as linseeds, are an excellent vegan source of omega-3s. You can add a couple of tablespoons of ground flaxseeds to your meals or smoothies to support skin health and reduce inflammation, a common cause of skin issues[iv].

Omega 6

It's important to note that many diets, even ones considered "healthy," tend to have a higher proportion of omega-6 fats compared to omega-3 fats. To address this imbalance, it's recommended to reduce your intake of processed forms of omega-6 fats. Use minimal amounts of vegetable oils in cooking such as safflower, sunflower, rapeseed (canola), corn, and soy, and instead, opt for olive oil or coconut oil in moderation[v].

Vitamin C, other antioxidants and collagen support

Boosting your daily intake of antioxidant-rich foods is beneficial for anti-ageing purposes. Berries, dark green leafy vegetables, green tea, and spices like turmeric, cinnamon, oregano, and clove are potent sources of antioxidants. Incorporate them generously into your cooking and enjoy them as herbal teas.

In addition to their beneficial fat content, nuts and seeds are rich in vitamin E, an antioxidant that promotes skin rejuvenation.

Beta-carotene, which converts to vitamin A, also plays a vital role in skin renewal. To enhance the absorption of carotenes, it’s best to have them with a little fat, such as olive oil[vi].

Vitamin C, in foods like kiwi fruit, citrus fruits, and peppers, is a well-known nutrient for skin health, as it supports collagen formation, which contributes to the skin's elasticity and resilience. For the best results, it’s great to get your vitamin C alongside bioflavonoids, which naturally occur together[vii][viii].

A focus on collagen

Vitamin C, among other antioxidants, is famous for promoting great collagen production for skin elasticity. However, when it comes to collagen synthesis, lysine, an essential amino acid, also plays a big role. It is worth thinking about how a vegan diet may sometimes lack lysine because common vegan foods like nuts, seeds, and whole grains tend to be higher in arginine, an amino acid that competes with lysine. To ensure an adequate lysine intake, include foods such as pears, apples, figs and lysine-rich legumes such as lentils in your diet[ix].

Nutrients for skin hydration

Hydration plays a vital role in maintaining skin health. Our skin, being the largest detoxification organ, benefits from proper hydration as it helps flush out toxins and keeps the skin plump, supple, and well well-moisturised. To support this, the first step is to aim for around 2 litres of filtered water per day to support skin health. We understand water can be a bit boring sometimes - to spice it up a bit use fruit-infused water, herbal teas or coconut water[x].

Along with drinking enough water, incorporating these nutrient-rich foods can help to keep skin nourished. Important nutrients for skin hydration include omega-3 fatty acids, as mentioned previously.

Hyaluronic acid, is also a big one for hydration, found in high amounts in bone broth can support the skin's moisture retention, whilst antioxidants also have a role in maintaining hydration.

Blood sugar support and the skin

Stabilising blood sugar levels is another important aspect to consider for maintaining skin health. Research suggests that stable blood sugar levels contribute to better skin, including reduced signs of ageing and fewer skin blemishes like pimples and skin tags. Studies have concluded that high blood sugar accelerates a process called glycation, which affects collagen and elastin in the skin, resulting in decreased elasticity, increased stiffness, and other forms of skin damage[xi].

Blood sugar is a complex issue, and the effect of food on blood sugar often varies quite a lot from person-to-person. However, keeping your diet centred around whole, unprocessed foods is always a great place to start. By following this approach, it helps maintain a high fibre intake, which promotes regular bowel movements, benefiting skin health[xii].

Supporting toxin elimination through the gut

A sluggish bowel can increase the body's toxic burden, leading to potential elimination through the skin. When toxins exacerbate inflammation in the skin it can result in a dull, blemished complexion or flares of conditions like psoriasis or eczema. To reduce toxic load, always prioritise fresh, organic, seasonal produce, and focus on consuming whole, unprocessed foods whenever possible[xiii].

There’s always more to learn - we find Clear Skin Cookbook by Dale Pinnock is a great practical guide as well as being a huge hit.

Recommended products

Curcumin, collagen, CoQ10 and vitamin C among others, are just a few which have been shown to offer benefits to our skin.

Sulforaphane is a powerful protective agent against sun damage[xiv]. Skin supporting antioxidants such as vitamin C, vitamin E and sulforaphane are featured in Terranova Antioxidant Nutrient Complex.

CoQ10 increases cell turnover, improves skin elasticity, and reduces the appearance of fine lines and wrinkles[xv].

Cytoplan CoQ10 Multi - a comprehensive Wholefood multivitamin and mineral formula available incorporating CoQ10, beta-glucan, and excellent all-round vitamin and mineral levels.

Collagen is the main structural protein that keeps your skin strong and health[xvi].

Bare Biology Skinful Pure Marine Collagen - Made from MSC certified sustainably sourced, wild Norwegian cod skin and focused on the 5g of type I collagen, found in skin, hair and nails.

Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of ageing skin[xvii][xviii]. Pure Encapsulations Resveratrol or try Caudalie Resveratrol Instant Firming Serum

Probiotics:

YourGut Glow - Glow features our YourGut proprietary signature blend of gut friendly synbiotics specifically designed to support skin hair and nails. This advanced professional formula combines vitamins, superfoods, herbs and antioxidants.

Viridian Clear Skin Complex - A specifically formulated blend of targeted botanicals, key minerals and fat-soluble antioxidant carotenoids in a base of digestion-boosting probiotics, Clear Skin Complex Veg Caps offers hope to those looking for blemish-free skin.

Curcumin is the principal curcuminoid of turmeric. Studies have found that turmeric can positively affect tissue and collagen. Viridian High Potency Curcumin Complex.

More of our top picks for skin support

Organic Pharmacy Skin 2 Tincture - A great comprehensive selection of herbs such as neem, lyceum, oregon grape, burdock and Dandelion combine to support the skin.

Weleda Skin Food - With extracts of gentle viola tricolor, calendula and chamomile, in a rich, thick base of oils and beeswax, Skin Food loves your skin back to its best.

Organic Pharmacy Clear Skincare Kit - A unique set of products in the Organic Pharmacy range, brimming with antioxidants to support great skin.

Antipodes Halo Skin Brightening Mud Mask - Help improve your skin’s appearance with rich mineral mud from geothermal New Zealand, revered for its regenerative brilliance, as well as antioxidant-rich Vinanza Grape & Kiwi.

The Beauty Chef Adaptogen Inner Beauty Boost - This bio-fermented elixir combines the benefits of ashwagandha, vitamin B12, holy basil (tulsi), probiotics, and the exclusive strain Lactobacillus rhamnosus, promoting gut health and supporting overall well-being.

Lifestyle changes for healthy skin and holistic wellness

Recognising the interconnectedness between your skin and overall well-being is also vital from a naturopathic approach.

Stress management - When cortisol, the stress hormone, surges in the body, it can stimulate excess oil production, contributing to clogged pores[xix]. What’s more, stress can disrupt the balance of gut bacteria, potentially triggering inflammatory skin conditions such as eczema, acne, and psoriasis.

Avoid hot water - avoid showering for too long at a high temperature, as it can remove natural oils from your skin and cause dryness and irritation.

Beauty sleep isn’t a myth - Getting sufficient sleep isn't just a clever excuse to exit an event early; it actually plays a significant role in promoting skin hydration, elasticity, and overall appearance[xx][xxi]. Getting into a routine is always helpful, as consistency gets results. As you develop an appreciation and love for your skin throughout the day, you'll find that your morning and evening skincare routine becomes a delightful and well-deserved treat.