A Skincare Diet?

Davis Dickens (davis@tritera.co)

Cleansers, toners, serums, moisturizers, SPF… anyone familiar with skincare knows these products are essential in maintaining supple, youthful skin. There are, however, many other important contributors to your skin’s appearance and health. In this “Skincare through Self-care” series, we will be discussing the roles of nutrition, sleep, stress, and healthy lifestyle choices in maintaining optimal skin health. The first portion in the series will discuss one huge contributor in your skin’s health and beauty which is frequently overlooked— your diet.

There are countless reasons to consume a healthy and balanced diet, but did you know your skin’s health and appearance is one of them? With the amount of money spent in the beauty industry (over $500 billion) many of us are constantly reminded of what our skin needs. Vitamin C, Vitamin E, antioxidants, probiotics, peptides and more. However, an important question to ask is whether your skin needs these vitamins and nutrients topically, or if you aren’t better off consuming them and letting them work from within. Perhaps the answer is both.

Our skin is our first line of defense from environmental damage and protects us from the outside world. John Casey, who served as vice president for bioscience research at Unilever, points out that many of the products you apply topically will never fully penetrate down to the living skin cells, because the non-living skin barrier is designed to keep them out. Various formulations in topical products also produce varying results. However, the foods you consume will pass important nutrients to your skin. Eating a diet filled with vegetables, fruits, and unprocessed foods will not only support healthy, beautiful skin, but also support overall health such as a lower risk of cancer (1). This is not to say an existing skincare routine should be neglected, but optimal skincare is achieved from supporting it within as well.

Key Ingredients to Include in Your Diet:

• Vitamin C-

  • Necessary for production and maintenance of collagen in the dermis

  • Necessary for protection against UV rays

  • Supports the cells (fibroblasts) responsible for inflammation and wound healing

  • Good sources include broccoli, brussel sprouts, citrus fruits, mangos, and a variety of berries. (See here for a more extensive list)

• Vitamin E-

  • Photoprotection (absorbs or filters UV light) which may help protect against cancers and UV-induced aging (2).

  • Antioxidant that supports many other essential vitamins and minerals.

  • Good sources include nuts, vegetable oils and leafy greens (More sources here).

• Vitamin D-

  • Some research suggests individuals with lower levels have been found to have more aggressive forms of skin cancer (1).

  • Although your skin is capable of making this vitamin itself (when exposed to sunlight), it can also be consumed in fatty fish (salmon, tuna, mackerel). There are also other ways to incorporate Vitamin D into your diet.

• Vitamin B-

  • Supports the increase of keratinocytes (epidermal skin cells which are responsible for protection against bacteria, fungi and viruses. These cells also minimize heat, solute and water loss through skin.) (4)

  • Vitamin B-complex as a supplement is a great way to consume enough Vitamin B, especially for vegans or vegetarians (vitamin B is typically not present in plant foods). Animal sources include shellfish, organ meats, eggs and milk.

• Probiotics-

  • Research suggests that inclusion of probiotics (form supplements or foods) can assist in regulation of allergic and inflammatory skin conditions, such as atopic or contact dermatitis (3).

  • Probiotics are available as a supplement, and in various fermented foods (such as yogurt).

  Important note about probiotics and vitamins- There are various ways these products may be marketed such as drugs, dietary supplements, or food ingredients. Only those sold as a drug are subject to FDA approval. It is strongly recommended to consult with a doctor or pharmacist when making a decision on which to include in your diet, as the supplements and food ingredients are regulated only for safety and not effectiveness. Also, always be sure not to exceed daily recommended allowances as this can have adverse health effects.

This list is meant to serve as a guide only. Any major lifestyle changes should always be discussed with your healthcare provider.

References

1. DeWeerdt, S. (2018) The edible skincare diet. Nature. 563: S94-S95.

2. Offord, Elizabeth A, et al. (2002) Photoprotective potential of lycopene, β-carotene, vitamin E, vitamin C and carnosic acid in UVA-irradiated human skin fibroblasts. Free Radical Biology & Medicine. 32: 1293-1303.

3. Hacini-Rachinel, et al. (2009). Oral Probiotic Control Skin Inflammation by Acting on Both Effector and Regulatory T Cells. PloS One. 4: E4903.

4. Rembe, Julian-Dario, et al. (2018) Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable? Advances in Skin & Wound Care. 31: 225-233.