Can you improve skin with good nutrition?

Yes, you can improve skin with good nutrition, but it’s limited. You can’t take 65 year old skin, add extra nutrients and supplements, and turn it into skin 15 years younger. We all wish! Starting in your 20s to use nutrition to help prevent skin aging is more effective, in conjunction with daily sunscreen, exercise, and other skincare product optimization (See my favorite skincare products here).

Here are some ways to improve skin with good nutrition  

  • Daily use of probiotics: There is a connection between the gut and skin that we don’t understand very well yet. What does seem clear is that a healthy gut means better skin! Read up on probiotics and which ones to take. Also, in Europe there is now a group of products using probiotics in skin creams. We’ll see more research on this in the next few years and probably use in the U.S.
  • Healthy oils in our diets matter: Skin has a lot of lipids that help hold cells together. Supplements aren’t as good, it’s turning out, as just eating  things like olive oil, avocado oil, eating real fish, etc, in moderation daily.
  • Get adequate protein: Your skin, nails and hair are made of keratin. If you are severely protein deficient, your hair will actually fall out. What is adequate depends on your size, sex, work out habits, etc. Try consulting the app MyFitnessPal.
  • Good doses of antioxidants: In general, the more you eat of these the better. These help prevent damage to cell DNA by scavenging and neutralizing free radicals. Cranberries, blueberries, blackberries, beans, artichokes, and Russet potatoes are all good sources.
All the best,
Dr. I
Related posts:
See my answer to a reader’s question about ingesting collagen / collagen pills. Does it work? Blog here
For info about foods triggering your rosacea, see my blog answer here.
Dr. Brandith Irwin, MD

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Hi, I’m Dr. Irwin. I believe that consumers deserve a medically trained and unbiased skin care advocate.

  • All our content is written and researched by myself.
  • My medical office in Seattle has treated thousands of patients for 15+ years.
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One of the best investments in your skin is your daily skincare. Why? Because you can prevent many problems with blotchy skin color, lack of glow, texture, some types of acne, and fine lines with good skincare products. You can also correct some of these problems with effective skincare products. Great skincare is often more expensive because quality ingredients are expensive. Some companies spend on research/development which benefits all of us and adds to the cost. Are they worth it? In general - yes! I have handpicked some of what I consider to be the best skin care products, and offer them for sale on SkinTour's shop. This is based on my team and I's testing and research at our clinic. Many of the products are in my own regimen. What could be better than using skin care products a dermatologist uses?!