Can I affect my skin with diet?

The food you eat – or don’t eat – can have an impact on your skin, but research has failed to show a direct link between different foods and skin conditions. So it’s difficult to give specific dietary advice here. Like the body, skin is very complex and people react differently to different types of food. What works well for one person may not work for another. However, we know for sure that a healthy and varied diet is the key to a healthy body and skin.

People suffering from acne, rosacea and eczema often focus on how diet can affect the skin. Below is a brief review of foods and substances that are often associated with these skin problems, and which you can read more about if you want a more basic understanding. Try it out. With experience you will learn what works and it can vary greatly from person to person.


Foods with a high glycemic index and containing milk are often associated with acne. Although milk has not been shown to lead directly to acne, it is thought to stimulate the production of male hormones, which may be important in the development of acne. Diets containing fast carbohydrates affect blood sugar levels and the amount of insulin in the blood, and this may also stimulate male hormones and thus the possible occurrence of acne. Some people experience an improvement when they stop eating foods containing carbohydrates or milk, but by no means everyone experiences a difference. Research in this area is still insufficient.


Vitamin B5 plays an important role in the cells and mucous membranes of the skin, and for some people, taking extra vitamin B5 can help with acne and other conditions. Zinc deficiency is also a condition mentioned in connection with acne and skin imbalance. Zinc is an essential mineral for the whole body and for hair, skin and nails. Although we don’t know the exact link between zinc and acne, some people find that extra zinc intake reduces the symptoms of acne. Omega-3 is a fatty acid that the body cannot produce itself, and a deficiency can result in dry skin and bad nails, among other things. Remember not to overdose on vitamins and minerals, and if you are taking medicines, consult your doctor before taking any supplements.


There has been a lot of focus on gut flora and skin flora, and both diet and skin care with pre- and probiotics are judged to have an impact on skin well-being. Much of what we eat and how we live affects the gut flora, and there is great interest in understanding the role of gut flora in skin condition and overall body health. Thereis also growing interest in how the skin’s bacterial flora – or skin microbiome – affects various skin problems such as acne and eczema. Research is still in its infancy and intensive work is being done to understand how it all fits together. It may be a good idea to supplement your skin care routine with different types of probiotic ingredients to improve the microflora of the skin.


There is absolutely no evidence to suggest that chocolate causes acne, although it is widely believed that it does. Perhaps this is a persistent myth, or perhaps it is the high sugar content of chocolate that contributes to this perception. However, by no means everyone experiences a link between acne and chocolate.


Strongly spiced food, high alcohol intake or addiction to coffee can aggravate rosacea and lead to flare-ups with red patches and a hot, burning sensation. This is due to the dilation of capillaries in the skin. It is recommended to take spiced food, alcohol and coffee with moderation.