The Best Foods for Skin and Gut Health
Nutrient-dense foods loaded with antioxidants, vitamins, minerals, and other essential nutrients can significantly improve both skin and gut health. Diets that rely on anti-inflammatory, whole-food products relieve gastrointestinal discomfort like gas, bloating, and indigestion and clear the skin, making it radiant and smooth.
This article explores the best foods for skin and gut health that you can easily implement into your diet.
The Link Between Gut and Skin Health
The connection between gut and skin, known as the gut-brain-skin axis, involves the systemic interplay between gastrointestinal microbiota, emotional wellbeing, and skin flora.
Dysbiosis, or a disbalance of gut microflora, can trigger or worsen inflammatory conditions such as eczema, psoriasis, acne, and rosacea. Increased intestinal permeability (i.e., leaky gut) can provoke psoriasis, while poor gut health affects hormones, leading to hormonal acne.
Environmental factors, like pollutants, UV radiation, and pesticides, can damage the skin barrier, disturb intestinal flora, increase inflammation, and exacerbate gastrointestinal issues.
Note: Read about how the gut affects endometriosis, PCOS, and thyroid health.
The Best Foods for Skin and Gut Health
Food provides the nutrients that support skin structure, gut function, and overall health. Diets rich in biome-friendly ingredients can help relieve gastrointestinal discomfort, while fresh, anti-inflammatory foods contribute to clear, radiant skin.
13 Vitamins and Minerals for Skin and Gut Health
Vitamins and minerals are crucial for maintaining healthy skin and gastrointestinal function. These vital micronutrients regulate digestion and contribute to collagen synthesis, resulting in a firm, smooth, and radiant complexion.
1. Vitamin A
Vitamin A and beta-carotene (a provitamin of vitamin A) have potent photoprotective and antioxidant properties that can rejuvenate the skin and help maintain the integrity of the gut.
- Skin benefits – Reduces discoloration (e.g., melasma), treats acne, increases moisture, decreases aging signs, minimizes sun damage, and supports cell turnover.
- Gut benefits – Supports mucosal immunity, reinforces the gut lining, and restores gut barrier function.
Vitamin A can be applied topically (e.g., retinol serums and creams) or obtained through food and supplements. Food sources include carrots, red bell peppers, sweet potatoes, spinach, liver, and apricots.
Note: Learn the difference between retinol and retinoids.
2. Vitamin B Complex
This group of B vitamins can be found in eggs, dairy products, liver, kidney, fish, dark leafy vegetables, chicken, red meat, whole grains, mushrooms, bananas, and citrus fruits.
Vitamin B complex impacts gastrointestinal and skin health in the following ways:
- Vitamin B1 (Thiamine) – Supports collagen production, increases elasticity, maintains gut motility, and aids weight loss.
- Vitamin B2 (Riboflavin) – Promotes wound healing, aids cell turnover, reduces inflammation, and restores gut microbiota.
- Vitamin B3 (Niacin) – Reduces sebum production and acne, reinforces the skin barrier, supports the digestive system, and boosts HDL levels.
- Vitamin B5 (Pantothenic acid) – Helps barrier repair, promotes healing, increases hydration, supports blood cell production, and maintains a healthy digestive system.
- Vitamin B6 (Pyridoxine) – Slows down photoaging, reduces skin inflammation, supports gut microbiota, reduces constipation, and helps the body convert fat into energy.
- Vitamin B7 (Biotin)- Promotes healthy hair, skin, and nails and enhances metabolism.
- Vitamin B9 (Folate) – Neutralizes free radical damage, tightens saggy skin, and stimulates the production of digestive juices and red blood cells.
- Vitamin B12 (Cobalamin) – Reduces inflammation and dryness, alleviates symptoms of psoriasis and eczema, prevents anemia, and turns carbohydrates into glucose.
Note: Read how to use B vitamins for weight loss and what to expect from vitamin B12 injections and vitamin B IV therapy.
3. Vitamin C
Vitamin C is an immune-boosting antioxidant that reinforces gastrointestinal and skin function.
- Skin benefits – Brightens skin tone, reduces dark spots, fights oxidative stress, boosts collagen production, and prevents premature aging.
- Gut benefits – Reduces inflammation in the digestive tract, promotes iron absorption, and supports gastrointestinal immune function.
You can use vitamin C topically or through food, dietary supplements, and vitamin C IV therapy. Dietary sources are citrus fruits, broccoli, papaya, cantaloupe, kale, Brussels sprouts, kiwi, spinach, strawberries, and bell peppers.
4. Vitamin E
Vitamin E provides numerous antioxidant and anti-aging benefits. Studies suggest it may delay age-related gut diseases by supporting healthy microbial balance in the intestines. Dermatologists recommend it for its deep moisturizing effects, particularly in managing conditions like psoriasis.
- Skin benefits – Soothes irritation, neutralizes free radical damage, deeply moisturizes, and heals wounds.
- Gut benefits – Reduces oxidative stress and supports beneficial intestinal bacteria.
Food sources of vitamin E include almonds, avocados, olive oil, sunflower seeds, pumpkin, peanuts, and green leafy vegetables.
5. Vitamin D
Vitamin D is synthesized through sun exposure and is often supplemented to combat deficiencies that may worsen acne, psoriasis, eczema, and vitiligo. Insufficient amounts of vitamin D inhibit calcium absorption and are associated with leaky gut, dysbiosis, and IBD.
- Skin benefits – Minimizes sun damage, stimulates hyaluronic acid and collagen production, reduces sagginess, enhances antioxidant protection, and reduces inflammation.
- Gut benefits – Regulates gut immunity, reduces inflammation, improves the microbiome balance, and supports the gut lining.
Food sources of vitamin D are egg yolk, sun-grown mushrooms, fatty fish, fish oil, green leafy vegetables, vitamin D-fortified cereals, dairy, and orange juice.
6. Vitamin K
Vitamin K is essential for blood clotting, cognitive function, and bone health. Recent findings show that it plays a pivotal role in intestinal health, while dermatologists tout it for its positive impact on spider veins, stretch marks, and dark circles.
- Skin benefits – Improves elasticity, promotes wound healing, reduces bruises, lowers inflammation, and brightens the complexion.
- Gut benefits – Enhances gut microbiota composition, improves intestinal function, and prevents nutrient malabsorption.
Food sources of this vitamin include kale, spinach, Brussels sprouts, broccoli, blueberries, collard greens, soybeans, and lettuce.
7. Zinc
This anti-inflammatory mineral is essential for healthy skin, the immune system, thyroid function, and wound repair. Zinc supplements replenish the cells that line the intestinal tract and have a soothing effect on the digestive system.
- Skin benefits – Reduces oiliness, lessens blemishes, reduces inflammation, and promotes wound healing.
- Gut benefits – Supports gut lining, promotes healing, and alleviates inflammatory bowel conditions like IBD or leaky gut.
Dietary sources of zinc include eggs, chickpeas, oysters, beef, pumpkin seeds, lentils, and whole grains. It is important to note that zinc is more easily absorbed through animal-based products, which is why vegans and vegetarians are more likely to develop deficiency.
Note: Vibrant Gut Support contains Zinc L-Carnosine that protects the intestinal mucosal lining and relieves bloating, nausea, and heartburn.
8. Magnesium
Different types of magnesium supplements are beneficial for various purposes. For instance, magnesium glycinate is known for its calming effects, magnesium taurate supports heart health, while magnesium L-threonate is often chosen for its potential cognitive benefits. Magnesium may also benefit gut and skin health.
- Skin benefits – Its soothing, anti-inflammatory properties help reduce chronic inflammation and strengthen the skin barrier, improve hydration, soothe irritation, and support collagen production.
- Gut benefits – Relieves constipation, relaxes intestinal muscles, supports regular bowel movement, and facilitates weight management. These effects are mostly seen with magnesium citrate and oxide.
Magnesium can be found in the following foods: pumpkin seeds, chia seeds, boiled spinach, almonds, cashews, cooked black beans, cooked edamame, and peanut butter.
9. Selenium
Selenium is a potent anti-inflammatory mineral that boosts immunity, regulates thyroid function, and helps the body fight infections. Hypothyroidism (underactive thyroid), HIV, and dialysis hinder the absorption of selenium through food, which is why patients usually require selenium-based supplementation.
- Skin benefits – Rejuvenates the skin, promotes healing, and supports skin elasticity.
- Gut benefits – Protects gut cells from oxidative stress and prevents microbial imbalance.
Food sources of this micronutrient are Brazil nuts, bananas, tuna, baked beans, eggs, mushrooms, turkey, chicken, fish, brown rice, and cottage cheese.
10. Iron
Iron plays a vital role in various bodily functions, including red blood cell production, oxygen transport, and cell regeneration. It fortifies the immune system and contributes to hormonal balance, nourishing the skin and supporting the digestive system.
Iron deficiency is common in women during menstruation, breastfeeding, and pregnancy and can efficiently be restored with supplements.
- Skin benefits – Prevents dullness and pallor, minimizes the appearance of bruises, supports collagen synthesis, and promotes wound healing.
- Gut benefits – Transports oxygen to gut tissues, accelerates tissue repair, and strengthens the intestinal immune system.
Iron is found in a variety of foods, including red meat, chicken, duck, liver, eggs, raisins, salmon, tuna, sardines, spinach, broccoli, lentils, tofu, and fortified cereals. To boost the absorption of iron from plant-based sources, it’s helpful to pair these foods with vitamin C-rich options (citrus fruits, bell peppers, or tomatoes) since vitamin C significantly enhances non-heme iron absorption.
11. Calcium
Calcium supports healthy bones and teeth, muscle function, and nerve signaling. By assisting muscle contractions, it regulates intestinal activity and promotes regular bowel movements. It also contributes to skin cell regeneration, making it a valuable ally in anti-aging care.
- Skin benefits – Promotes skin cell renewal, fortifies the barrier, regulates sebum production, and prevents wrinkle formation.
- Gut benefits – Supports muscle contractions, relieves indigestion, and stimulates enzyme activity and pH balance in the GI tract.
Dietary sources of calcium include milk, cheese, almonds, sardines, kale, okra, and fortified plant milk.
12. Potassium
Potassium regulates nerve signaling and muscle contractions, nutrient transport, and waste elimination. It lessens the effect of sodium on blood pressure and maintains fluid balance, resulting in glowing skin and a healthy gut.
- Skin benefits – Prevents dryness and flakiness, reduces puffiness, balances pH levels, and promotes detoxification by removing waste.
- Gut benefits – Regulates fluid balance in the intestines, promotes smooth digestion, supports muscle contractions, and prevents constipation.
Potassium can be found in bananas, avocados, sweet potatoes, white beans, cooked spinach, potatoes, mushrooms, peas, zucchini, and pumpkins.
13. Copper
Copper supports several essential functions in the body, including the formation of collagen, the absorption of iron, and the generation of cellular energy. This trace mineral also helps us fight infections by neutralizing free radical damage. It is not commonly supplemented because the deficiency is rare.
- Skin benefits – In the form of copper peptides (GHK-Cu), it boosts collagen and elastin production, provides antioxidant protection, reduces hyperpigmentation, and improves skin texture.
- Gut benefits – Supports iron absorption and gut enzyme function, prevents anemia, and may increase antibiotic resistance in intestinal E. coli while preserving microbial diversity.
Food sources of copper include shellfish, fish, seeds, nuts, whole grains, organ meats, and dark chocolate.
Antioxidants for Skin and Gut Health
Nutrient-dense foods are excellent sources of antioxidants, compounds that help combat free radicals and reduce oxidative stress. A diet rich in antioxidants lowers the risk of chronic disease and helps prevent gastrointestinal and skin conditions.
Examples of antioxidant-rich foods include:
- Dark chocolate
- Green tea
- Pecans
- Artichokes
- Strawberries
- Raspberries
- Goji berries
- Blueberries
- Spinach
- Oranges
- Tomatoes
- Red cabbage
- Kale
- Beets
- Spices (e.g., turmeric, ginger)
Pair a healthy diet with antioxidant skin care to maximize skin benefits. Topical products like serums and creams reinforce antioxidant protection externally by neutralizing free radicals and improving skin tone and texture.
Anti-Inflammatory Foods and Spices
An anti-inflammatory diet can calm skin conditions like acne, eczema, and psoriasis and relieve gut-related issues, such as constipation, bloating, gas, or indigestion. It emphasizes foods and cooking methods that preserve the anti-inflammatory benefits of fresh, whole foods and avoids ingredients that promote inflammation, such as processed foods, artificial additives, trans fats, and excess sugar.
The following herbs, spices, and foods have powerful anti-inflammatory properties:
- Turmeric
- Ginger
- Garlic
- Chamomile
- Cinnamon
- Peppermint
- Fennel
- Rosemary
- Extra-virgin olive oil
- Fermented foods
- Leafy greens
- Dark chocolate
- Berries
- Whole grains
Note: Read about the connection between inflammation and weight gain and learn practical ways to reduce both.
Healthy Fats for Skin and Gut
Nuts, seeds, and fatty fish contain fatty acids vital for optimal skin and gut health. Omega-3 and omega-6 are essential fatty acids, which means they have to be obtained through food.
Healthy fats help the skin retain moisture, reduce dryness, and preserve the lipid barrier. Research indicates that these compounds may also have potent antimicrobial effects.
They create a sense of fullness, slow the digestion of carbohydrates, and prevent vitamin deficiencies by aiding the absorption of fat-soluble vitamins like A, D, E, and K.
These are the best food sources of healthy fats:
- Avocados
- Olives
- Nuts (e.g., almonds, walnuts)
- Oily fish (e.g., salmon, sardines)
- Chia seeds
- Flaxseed
- Extra-virgin olive oil
- Sesame oil
- Full-fat yogurt
- Tofu
- Eggs
- Soybeans
Water-Rich Foods
Foods with a high water content improve skin elasticity and relieve intestinal discomfort like constipation by supporting fluid balance and increasing the number of electrolytes. These foods help the body release toxins and move waste through the gut, resulting in a healthier complexion, clearer skin, and enhanced nutrient absorption.
Moisture-boosting foods include vegetables and fruits such as:
- Cucumbers
- Watermelon
- Cantaloupe
- Celery
- Zucchini
- Oranges
- Grapefruit
- Peaches
- Strawberries
- Lettuce
- Tomatoes
Collagen-Boosting Foods
Collagen-rich foods help maintain skin elasticity and support the repair of the gut lining and intestinal tissue. They are also excellent sources of essential vitamins, minerals, and antioxidants that promote overall health and help preserve a balanced skin flora and gut microbiome.
Combining proteins and vitamin-rich foods increases collagen production. Vitamin C, zinc, and amino acids like glycine, proline, and hydroxyproline make collagen synthesis more efficient.
Incorporate the following collagen-boosting foods into your diet:
- Beef bone broth
- Chicken skin
- Skin-on salmon
- Citrus fruits
- Egg whites
- Berries
- Garlic
- Shellfish
- Pumpkin seeds
- Cashews
- Bell peppers
Note: You can enrich your diet with a collagen-based supplement such as Vibrant Collagen.
Probiotics, Prebiotics, and Postbiotics
Prebiotics, probiotics, and postbiotics include non-digestible fibers, beneficial microorganisms, and the metabolic byproducts of fermented foods, respectively. They are essential components of a balanced diet and directly support gut health and, in turn, improve overall well-being.
They aid in breaking down food, facilitating nutrient absorption, promoting the growth of beneficial bacteria, and reducing digestive discomfort. As a result, the skin appears healthier, clearer, and more radiant.
Probiotic-rich foods include the following:
- Yogurt
- Kefir
- Kimchi
- Pickles
- Sauerkraut
Prebiotics are found in the following:
- Inulin-rich foods (e.g., garlic, onion)
- Psyllium husk
- Oats
- Barley
- Bananas
- Asparagus
Note: Our experts recommend Vibrant Biome, a probiotic supplement that supports gut flora, helps with IG regularity, and relieves skin redness and inflammation.
Conclusion
Nutrient-rich foods are packed with essential vitamins, minerals, and antioxidants that strengthen immunity and support overall wellbeing. They promote skin and gut health by neutralizing free radicals, enhancing nutrient absorption, and improving the functioning of both systems from within.
Learn more about the connection between gut and skin health from our experts at Vibrant Skin.