Smooth, clear skin is a beauty goal many people struggle to attain as various minor or more pronounced skin imperfections stand in the way of their ideal.

This article focuses on blemish-prone skin, explains different types of blemishes and what causes them, and recommends treatments and lifestyle habits that can minimize them.

What Is Blemish-Prone Skin?

Blemish-prone skin is susceptible to recurring pimples, marks, bumps, and redness, which mar the skin’s tone and texture. Blemishes vary in size, prominence, and frequency of flare-ups. They can appear overnight, making it difficult to plan special occasions. They can also cause stress and lower one’s self-esteem.

How to Know if You Have Blemish-Prone Skin?

Blemish-prone skin is characterized by the occasional appearance of blackheads, whiteheads, pimples, and other skin imperfections. It is typically oily, shiny, and can be red and irritated.

Blackheads and Whiteheads

Blackheads and whiteheads are small bumps on the skin’s surface that form when sebum, dead skin cells, and dirt mix and block a hair follicle. Blackheads are dark because the clogged material is exposed to oxygen. Whiteheads are white or flesh-colored because they remain closed, preventing oxidization.

Pustules and Papules

Pustules and papules are raised and inflamed bumps on the skin’s surface, typically larger than blackheads and whiteheads. They are often painful. Pustules are filled with pus.

Cysts and Nodules

Cysts and nodules are severe forms of acne that develop deep underneath the skin. They are inflamed and can be painful, and they often leave scars. Nodules are firm, solid lumps, while cysts are soft and filled with pus.

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Note: Learn about more types of acne (inflammatory and non-inflammatory).

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Redness

Blemish-prone skin often exhibits red patches due to inflammatory processes underlying the development of acne. Some people are more prone to inflammation due to genetics, hormones, and other factors.

Hyperpigmentation

Blemishes can also include dark spots and other forms of hyperpigmentation. The skin is marked by areas of skin that are darker than the surrounding skin color.

What Causes Skin Blemishes?

Skin blemishes result from a complex interplay of various factors. They include:

Genetics

Family predisposition is one of the primary causes of acne and blemish-prone skin. People who have family members with recurring breakouts are more likely to develop the condition.

Stress

Stress raises cortisol levels, stimulating the skin glands to produce more oil (sebum) and triggering breakouts. Stress also induces inflammation and damages the gut barrier, disrupting the delicate balance of microorganisms in our gut and skin and causing various skin concerns, such as acne and blemishes.

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Note: Learn how to lower cortisol levels to reduce inflammation and improve skin and overall health.

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Microbiome Imbalances

Our skin and gut host a complex ecosystem of microorganisms (bacteria, yeasts, etc.) that regulate various bodily functions, including skin health. Disrupting the amount and variety of these microorganisms can lead to blemishes and other skin conditions.

Yeast

Candida, a type of yeast, can lead to a form of acne known as Candida Acne. Research indicates that Candida contributes to 80-90% of all blemishes, highlighting the importance of addressing this underlying issue in the quest for clear skin.

Candida overgrowth can be triggered by several factors, including the overuse of antibiotics—both orally and in certain foods—which disturbs the delicate microbiome of the gut, brain, and skin. Dietary sugar is another major contributor to Candida overgrowth as sugar feeds Candida, enabling it to proliferate and exacerbate skin issues. As Candida levels rise, blemishes often manifest, typically starting on the forehead and gradually making their way down the face. 

Bacteria Helicobacter pylori (H. pylori)

Studies show that approximately 70% of people with blemish-prone skin may have an imbalance of H. pylori, a bacteria strain that can cause inflammation and upset the microbiome balance in the gut. This imbalance can lead to an increase in skin issues, including blemishes, as it may contribute to systemic inflammation.

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Note: Learn about the role of our body’s microbiome in the gut-brain-skin axis.

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Hormonal Imbalances

Hormonal imbalances are a key factor in the development of skin blemishes, particularly in areas such as the chin and around the mouth. These imbalances often occur during life stages like puberty, pregnancy, and menopause, when hormone levels naturally fluctuate.

External factors, such as exposure to endocrine disruptors from plastics, fluoride, soy, and heavy metals, can further disrupt the body’s hormonal equilibrium. Additionally, chronic stress, inflammation, and poor lifestyle habits, such as inadequate sleep or an unbalanced diet, can exacerbate hormonal disturbances. These shifts often trigger excess sebum production, which clogs pores and leads to blemishes or hormonal acne.

Vibrant DIM is crafted to support hormonal balance and promote healthy estrogen metabolism, helping you feel more in tune with your body’s natural rhythms.

Ready to feel your best? Shop Vibrant DIM now and support your hormonal health with confidence!

Environmental Pollution

Environmental pollution, including excessive sun exposure, air pollution, toxins in water and soil, and electronic blue light, can damage the skin. The harmful effects include excessive oil production, clogged pores, and breakouts.

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Note: Learn more about how skin pollution damages the skin and what simple lifestyle changes can help detox the skin.

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Diet

Industrial sugar, processed foods, trans fats, additives, and other ingredients that are considered unhealthy lead to inflammation, gut dysbiosis, and the proliferation of acne-causing bacteria. Blemishes can also occur due to other foods if a person is intolerant to a specific nutrient, such as lactose in dairy products.  

Smoking

Smoking degrades the skin in many ways. It increases oxidative stress, reduces the skin’s nutrient supply, and promotes hormonal imbalances, which can cause or worsen existing acne and blemishes.

Medication

Possible side effects of some medications include skin flare-ups. Drugs that are more likely to cause or worsen blemishes and acne include corticosteroids, anticonvulsants, androgenic steroids, halogen compounds, lithium carbonate, some antibiotics, isotretinoin, and more.

Inadequate Skin Care

Inadequate skin care can contribute to the development of blemishes. Overuse of harsh ingredients disrupts the skin barrier, triggering irritation and increased sebum production. On the other hand, insufficient skin care allows dead skin cells, oil, and dirt to build up, clogging pores and causing breakouts.

Should I Pop a Blemish?

Popping, squeezing, and picking at a blemish only exacerbates the condition, especially if the blemish is new, red, or sore. Popping it pushes bacteria deeper into the skin, spreading the infection further and potentially causing scarring. Dermatologists recommend using blemish treatments and allowing the blemish to clear on its own.

How Do You Fix Blemish-Prone Skin?

Effective remedies for blemish-prone skin include microbiome-friendly skin care and targeted cosmetic treatments for acne and blemishes, combined with an improved diet and other lifestyle changes.

Blemish-Prone Skin Care

Innovative skincare solutions for blemishes include microbiome-friendly products that fight acne and blemishes while respecting the delicate balance of intestinal and skin flora. The products are formulated to nurture a healthy microbiome and a strong skin barrier, preventing the proliferation of acne-causing bacteria and inflammation.

Our recommendation is to use Vibrant’s Complete Blemish System, which consists of six products for the full daily and weekly skincare routine. Unlike traditional acne serums and creams that temporarily diminish symptoms, the Complete Blemish System is designed to eliminate the root causes of blemishes.

Vibrant Cleanse

Vibrant Cleanse is a cleanser infused with prebiotics, probiotics, and postbiotics to support a healthy microbiome. It also contains natural enzymes like papaya and pineapple enzymes to promote skin cell turnover and a resilient natural skin barrier. Cleanse helps control sebum production, reducing oiliness and inflammation. It is best used in the morning and evening.

Vibrant Tone

Vibrant Tone is a toner formulated with lemongrass hydrosol, niacinamide, and probiotics, all combined to enhance the skin’s barrier and provide antimicrobial and anti-fungal support. It helps balance sebum production, refreshing the skin and preparing it for more potent ingredients in the products that follow.

Vibrant Defense

Vibrant Defense is a rich clarifying serum infused with microbiome-friendly and anti-aging ingredients, such as retinaldehyde, bakuchiol, beta-glucan, L. plantarum, totarol, zinc PCA, niacinamide, and chlorophyl copper complex. BioFense probiotic normalizes skin flora, reduces the size of blemishes, and increases barrier strength.

These ingredients help lower inflammation, regulate sebum production, strengthen the skin barrier, and eliminate harmful bacteria.

Vibrant Restore

Vibrant Restore is a daily moisturizer designed to reduce the appearance of redness and blemishes while enhancing the skin’s natural repair mechanisms and hydration levels. It contains beta-glucan (20% more hydrating than hyaluronic acid), probiotics, and neurocosmetic ingredients, which calm and destress the skin, helping to restore a blemish-free complexion.

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Note: Learn more about the differences between beta-glucan and hyaluronic acid.

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The Complete Blemish System contains two other products that are used weekly or as needed.

Vibrant Mud

Vibrant Mud is a facial mask formulated with potent pore-unclogging bentonite clay, kaolin clay, and activated charcoal. It is enriched with botanical extracts and probiotics to soothe irritated skin, restore the skin’s natural microbiome, and moisturize the skin barrier for a refreshed, healthy complexion. It can be used 2-3 times per week.

Vibrant Spot On

Vibrant Spot On is a spot treatment with potent anti-inflammatory and antibacterial ingredients, including niacinamide, mandelic acid, totarol, licorice root extract, and probiotic and prebiotic solutions (BioFense™️and Black BeeOme™️). It helps reduce the size of blemish lesions and aids in healing the post inflammatory discoloration, promoting overall skin health.

Apply 2-3 times per day.

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Note: Learn more about these products and other helpful tips for blemish-prone skin care.

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Blemish-Prone Skin Treatments

Severe and persistent blemishes and acne may require a more invasive approach than skin care. Patients can choose from the following treatments, depending on the type of blemishes and their severity.

• Facials – Professional facial treatments can address the cause of blemishes and reduce inflammation, oiliness, and breakouts, improving skin tone and texture.
• Lymphatic drainage – A type of massage, this holistic skin treatment helps move excess fluid (lymph) from tissues into the bloodstream, eliminating toxins and metabolic waste. Lymphatic drainage helps reduce inflammation and blemishes.
• Photofacial – Photofacials use a laser or LED device and light technology to eliminate acne-causing bacteria, calm inflammation, and rejuvenate the skin.
• Laser therapy – This treatment uses a laser to kill bacteria, stimulate collagen production, and promote new skin growth, improving many skin conditions, including acne, blemishes, and dark spots.   
• RevitaPen facial infusion – A non-invasive treatment, RevitaPen works by creating micro-channels in the skin to deliver active ingredients without needles. It enhances product absorption, improves skin tone, reduces acne scarring and pore size, and prevents future breakouts.

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Note: Book a free consultation with our skin professionals at Vibrant Skin Bar to find the best cosmetic solution for your blemish-prone skin.

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Lifestyle Habits for Blemish-Prone Skin

Blemish treatments and skin care can help eliminate blemishes, but the results won’t last without permanent changes in lifestyle habits.

Diet Modification

The American Association of Dermatologists recommends decreasing the intake of foods with a high glycemic index (e.g., processed carbs like sweets and white flour) and dairy, because they contribute to hormonal imbalances and gut dysbiosis, leading to breakouts.

Avoid white bread, pasta, pastry, chocolate, sugary drinks, milk, yogurt, and cheese. Eat more fresh fruits and vegetables, healthy fats (e.g., avocado and olive oil), nuts, seeds, and lean meats.

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Note: Anti-inflammatory diets are the best solution for blemish-prone skin. Learn more about how to prepare your meals according to anti-inflammatory diet principles.

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No Smoking

Cigarettes promote inflammation and hormonal imbalances, potentially causing skin blemishes. It is best to stop smoking because cigarettes also increase the risk of many severe medical conditions, including heart and lung diseases.

Stress Relief

Elevated cortisol increases inflammation and sebum production and may cause acne and blemishes. Introduce daily stress-relieving practices, such as regular physical activity, meditation, massage, dancing, art, and other relaxing activities.

Skin Detoxification

Incorporating habits that detoxify the skin can visibly reduce skin imperfections. Besides a cleaner diet and avoiding stress, the following tactics can help clear the skin:

• Drinking more water
• Going to bed early and sleeping for 7-9 hours every night
• Taking gut-supporting and hormone-balancing supplements
• Limiting or eliminating alcohol consumption
• Incorporating weekly sauna sessions

How Long Does It Take for a Blemish to Fade?

The time it takes to eliminate blemishes depends on the type and severity of the blemish, as well as the treatment method used. Severe blemishes may take months to clear. Blackheads, whiteheads, and mild blemishes can be eliminated in several days with proper skin care and targeted spot treatments.

Conclusion

Dealing with blemish-prone skin can be challenging. Fortunately, today’s innovative skincare solutions, based on new research on the root causes of blemishes, are proving more effective than traditional treatments. They focus on maintaining a healthy gut-skin connection, helping to reduce inflammatory skin concerns and deliver a clear, more even-toned complexion.

The beauty world is witnessing a fascinating new era marked by a rising awareness of the interconnectedness of our skin and our brain health. Innovative cosmetic companies are exploring this connection and formulating products with neurocosmetic ingredients designed to act on the nervous system to promote mental wellbeing and skin health.

This article explains neurocosmetics, how they work, and what benefits to expect. It also recommends top skincare solutions with neurocosmetic ingredients.

What Are Neurocosmetics?

Neurocosmetics represent a technologically advanced skincare approach based on mounting scientific evidence of bidirectional communication between the skin and the brain.

The skin receives stimuli from the outside world, such as a change in temperature or the pleasant effects of a soothing lotion. Its dense network of sensory nerve endings communicates this information to the central nervous system and the brain, triggering the release of specific neurotransmitters, immune reactions, and emotional states.

On the other hand, mental and emotional states impact our skin’s appearance and wellbeing via neural, immune, and hormonal pathways. Blushing, skin rash, and goosebumps are the most immediate evidence of the brain-skin connection.

Neurocosmetics design innovative skincare formulations that modulate these brain-skin pathways, lifting the mood, reducing stress and inflammation, and improving skin health.

How Do Neurocosmetics Work?

Neurocosmetics use ingredients that interact with the skin’s neural receptors to achieve emotional wellness, which in turn affects skin health.

The skin contains keratinocytes, melanocytes, and immune cells that directly communicate with nerve endings. They can stimulate the release of neurotransmitters and neuromodulators, including beta-endorphins, serotonin, dopamine, and substance P. These ingredients promote wound healing, regulate skin inflammation, and modulate the skin’s response to psychological stress.

Disruptions in the skin-brain axis, often driven by stress, inflammation, or gut dysbiosis, can contribute to various skin pathologies, including eczema, rosacea, and psoriasis.

By interacting with the skin’s neurosensory system, neurocosmetics aim to restore emotional homeostasis and enhance the skin’s resilience and appearance.

Neurocosmetics Ingredients

Neurocosmetic ingredients have the potential to provide psychological relief and improve complexion. The following are active ingredients commonly used in neurocosmetic products.

Neuropeptides

Neuropeptides are natural or synthetic compounds that modulate neurotransmitter activity. Neuropeptides play a role in relaxing muscle contractions (like Botox), enhancing skin resilience, promoting skin repair, and improving hydration. Common neuropeptides include:

• Acetyl hexapeptide-8 (argireline)
• Palmitoyl peptide
• Copper tripeptide-1
• Sh-pentapeptide-5

Plant Adaptogens

Adaptogens are plant extracts, oils, and other botanicals that increase endorphins, lower cortisol, promote relaxation, and minimize stress-induced skin aging signs. Examples are:

• Rhodiola extract
• Lavender essential oil
• Chamomile essential oil
• Cannabidiol (CBD)
• Nutmeg

Neuroprotective Antioxidants

Antioxidants are compounds that combat environmental damage, free radicals, and oxidative stress, the leading causes of premature skin aging. Specific antioxidants have neurocosmetic potential and may influence mood and sleep regulation (e.g., melatonin). Other neuroprotective antioxidants include:

• Cucumber seed oil
• Wild indigo
• Citrus oils
• Rosemary extract
• Vanilla fruit extract

Biotics

Our microbiome plays a vital role in supporting the immune system, contributing to approximately 70% of its function and microbial genes outnumber human genes by about 150 to 1. The gut microbiome also influences mood regulation, with around 50% of the body’s dopamine and 90–95% of its serotonin produced in the gut.

Chronic stress and poor dietary habits can disrupt the gut microbiome and impair the production of these key neurotransmitters. Low serotonin levels have been linked to digestive issues and increased gut permeability, which may trigger local and systemic inflammation. This inflammatory response can compromise the skin barrier and lead to skin inflammation.

A well-regulated microbiome plays a crucial role in maintaining the gut-skin-brain axis, which is responsible for the homeostasis of these three interconnected systems. Biotics are microbiome-friendly ingredients that support the diversity and amount of gut and skin microorganisms.

They include prebiotics (nutrients that feed beneficial microbiota), probiotics (beneficial gut and skin microorganisms), and postbiotics (byproducts of prebiotic fermentation). Many innovative skincare solutions incorporate prebiotics, probiotics, and postbiotics to strengthen the skin barrier and improve skin health.

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Note: Read our article on neurocosmetic ingredients to learn about other potent neurocosmetic agents and how they transform the skin.

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Neurocosmetics Products

The following recommendations include products for a complete skincare routine. They incorporate versatile ingredients that harmonize sensory neuron activity with emotional responses to calm, smooth, and rejuvenate the skin.

Vibrant Cleanse

Cleanse is a biome enzyme cleanser for all skin types. It is a gentle exfoliating face wash designed to remove dead skin cells and impurities without stripping the skin of essential oils. Citrus oils like sweet orange, mandarin, and lemon peel oil are the star neurocosmetic ingredients in Cleanse. They help regulate feel-good neurotransmitters, serotonin and dopamine, easing nervousness and anxiety and lifting the mood.

Apply Vibrant Cleanse in the morning and evening as the first step in your skincare routine.

Vibrant Tone

This clarifying biome toner balances sebum production and clears the skin to prepare it for the active ingredients in serums and moisturizers. It incorporates a carefully combined blend of pore-cleansing, inflammation-relieving, and barrier-repairing ingredients. Neurocosmetic agents include:

• Lemongrass hydrosol – Uplifts, refreshes, and slightly cools the skin, helping to calm red and irritated skin and reduce stress.
• Rosemary extract – Its antimicrobial, antioxidant, and anti-inflammatory properties help lower stress and soothe the skin.

Vibrant Defense

Defense is crafted for blemish-prone skin by creating Gut Brain Skin Synergy™ with anti-inflammatory, antibacterial, and sebum-controlling ingredients, such as bakuchiol, retinal (retinaldehyde), niacinamide, zinc PCA, mandelic acid, and totarol. Defense also contains microbiome supporting ingredients like L. plantarum, Black BeeOme™, and Bio-Fense™, and neurocosmetic ingredients, nutmeg and vanilla fruit extracts.

• Nutmeg fruit extract – This natural adaptogen both stimulates and sedates the nervous system, depending on what the body needs. It relieves stress and anxiety, helping to soothe irritated skin.
• Vanilla fruit extract – Its uplifting fragrance stimulates the olfactory system (part of the brain that participates in mood regulation), triggering the release of neurotransmitters that promote relaxation.

Apply Defense after toning and before moisturizing the skin.

Desert Vibe

This moisture-boosting serum is formulated with nourishing ingredients that promote hydration and strengthen the skin barrier, such as beta-glucan, Gotu Kola, and prickly pear. Its neurocosmetic ingredients are:

• Neurophroline™ (wild indigo extract) – Decreases cortisol produced by skin cells and stimulates the release of beta endorphins, lifting the mood and repairing stressed skin.
• Wonerage™ (monk fruit) – Restores nerve-cell communication to improve barrier function and reduces the release of pro-inflammatory neuropeptides, soothing stressed and inflamed skin.

Vibrant Restore

Restore is a clarifying moisturizer for normal and oily skin. It is infused with potent neurocosmetic ingredients, including probiotics and prebiotics, citrus oils, chamomile, niacinamide, and other beneficial compounds. They help soothe redness, reduce imperfections, provide deep hydration, and enhance skin barrier function.

Neuro Vibe

Neuro Vibe is a rich facial oil formulated with 21 superfood oils, including avocado, jojoba, pomegranate, rosehip, evening primrose, and chia, among others. It also includes the Cannabis sativa (hemp) seed oil, known for its potent neurocosmetic properties. It stimulates oxytocin production to enhance skin vitality, combat skin-aging zombie cells, and promote overall wellness.

Apply 2-3 drops of Neuro Vibe after toning, in the morning and evening. Massage gently on the face and neck, avoiding the eye area.

What Are the Benefits of Neurocosmetics?

Neurocosmetics employ a holistic approach to skin care, aiming for deeper and more sustainable effects than those provided by traditional skin care. Potential neurocosmetic benefits include the following:

1. Lower Cortisol Levels

Chronically elevated cortisol induces inflammation, gut dysbiosis, and hormonal imbalances, disrupting various bodily functions, such as appetite, sleep, and skin health. Neurocosmetics regulate neurotransmitter release, helping to balance cortisol production and calm stressed skin.

2. Reduced Muscle Contraction

Specific neuropeptide-based formulations, such as acetyl hexapeptide-8 and palmitoyl tetrapeptide-7, inhibit the release of neurotransmitters that regulate muscle contraction. These neurocosmetics act like topical botulinum toxin, helping to relax muscles and minimize wrinkle formation.

3. Decreased Inflammation

Specific neurocosmetic ingredients block the release of pro-inflammatory neuropeptides, decreasing inflammation, redness, and skin sensitivity. Other neurocosmetic agents reduce inflammation by stimulating uplifting and soothing sensations.

4. Balanced Microbiome

Biotics regulate the gut and skin flora, balancing the gut-brain-skin axis and healing the neurosensory pathways. By feeding healthy bacteria and blocking the proliferation of harmful microorganisms, neurocosmetics help clear and brighten blemish-prone skin.

5. Improved Mood

The uplifting, sedating, and calming properties of adaptogens and other soothing neurocosmetic ingredients stimulate the release of feel-good neurotransmitters. They help reduce stress, anxiety, and inflammation and mitigate inflammatory skin concerns.

6. Improved Skin Health

Neurocosmetics are designed to improve skin health, specifically helping with the following conditions:

• Blemish-prone skin
• Rosacea
• Psoriasis
• Eczema
• Pigmentation issues
• Aging signs

What Are the Challenges in Neurocosmetics?

While the field of neurocosmetics is evolving rapidly, it faces significant challenges due to limited long-term studies and a lack of standardized research methodologies.

Limited Research

There is limited scientific evidence supporting many claims made by neurocosmetic products, particularly regarding their direct effects on the nervous system and brain. Individual differences, such as neurocutaneous signaling pathways, skin type, microbiome composition, and psychological baseline, further complicate research, making it difficult to generalize results.

Safety and Efficacy

Neurocosmetics aim to influence the central nervous system and emotional states via the skin’s neural pathways. Cosmetic regulatory bodies need to assess the safety and long-term implications of using such products, whether they may cause psychological dependency, or alter mood in undesired ways.

What Is the Difference Between Psychodermatology and Neurocosmetics?

Neurocosmetics and psychodermatology explore the link between mental and skin health, but they differ significantly.

Psychodermatology is a medical field that focuses on how psychological states influence skin health and how skin disease can, in turn, affect mental wellbeing. It addresses conditions where stress, anxiety, depression, and other emotional factors contribute to the onset or worsening of skin disorders, as well as the psychological impact these conditions can have on individuals.

Neurocosmetics uses data from scientific and medical fields like psychodermatology and neuroscience to develop skincare products that mitigate stress-related skin concerns and improve mood.

What Is the Future of Neurocosmetics?

Neurocosmetics is quickly evolving. Future steps in the development of neurocosmetics include:

• Large-scale, human studies on neurocosmetics.
• Standardized protocols for assessing the effects of neurocosmetic products.
• Developing digital diagnostics and AI tools to predict the efficacy of neurocosmetic products.
• Developing wearable biosensors that detect emotional states via skin and neural responses, which will help create personalized neurocosmetic formulations.
• Focusing on ingredients that follow the circadian rhythm to determine the optimal time for using each product and achieve better results.
• More focus on ingredients with scents that stimulate the olfactory region to provoke a positive response from the skin.
• Creating smart nanocarrier systems for more targeted and effective ingredient delivery.

Conclusion

Neurocosmetics is one of the top trends in the cosmetics industry. With its focus on skin-brain pathways, it aims to redefine skin health and surpass the results of traditional skin care by improving not only the complexion but also emotional wellness.

Try products with neurocosmetic ingredients to join the skincare revolution and achieve a new level of rejuvenated, happy skin.

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.  

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Note: Read about how the gut affects endometriosis, PCOS, and thyroid health.

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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.

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Note: Learn the difference between retinol and retinoids.

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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.

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Note: Read how to use B vitamins for weight loss and what to expect from vitamin B12 injections and vitamin B IV therapy.

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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.

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Note: Vibrant Gut Support contains Zinc L-Carnosine that protects the intestinal mucosal lining and relieves bloating, nausea, and heartburn.

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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

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Note: Read about the connection between inflammation and weight gain and learn practical ways to reduce both.

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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

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Note: You can enrich your diet with a collagen-based supplement such as Vibrant Collagen.

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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.