In the latest episode of our podcast, Skin Ageing Unlocked, co-hosts Dr. Clare Kiely and Fiona Clark were joined by Dr. Thivi Maruthappu, the UK’s first dual-qualified consultant dermatologist and nutritionist and author of Skin Food, to discuss all things skin and nutrition.
Our experts covered many topics, including collagen, supplements, biohacking, farm-to-face, sugar, the ‘perfect skin diet’ and so much more. To pair with the listen, we’ve gathered some of the key takeaways from the podcast to help you implement them into your daily life.
Since the episode focused on nutrition and the skin, you might be surprised to learn that nutrition is only one element of what makes healthy skin. Dr. Maruthappu was quick to point out that looking after our skin is multifactorial and your diet is only one part of that. “It’s a much more holistic approach,” she explains. Dr. Kiely echoes this, noting that patients often ask for that one element of their diet to help clear their skin concerns but unfortunately that’s not the way it works. Stress, genetics and a healthy lifestyle are crucial too. However, often medical intervention is also needed, ”and that’s where we come in,” says Dr Kiely.
The population of people choosing to go vegan has seen an increase in the last decade and this has impacted the skin. Those with a vegan (and even vegetarian) diet have to be particularly mindful about consuming all micronutrients needed for a well-balanced diet and this can be difficult. “We can see flares of eczema and dry skin because they’re not eating oil fish, as it’s difficult to get omega-3 from nuts and seeds,” explains Dr. Maruthappu. Flax and chia seeds contain omega-3 but you have to eat a lot and the conversion process our body goes through with plant source omega-3 isn’t particularly efficient so it can be difficult to get exactly what your body needs. A vegan omega-3 supplement (derived from algae) is a fantastic supplementation in this case.
Low iron is another issue seen in clinic, as well as B12 deficiency which needs proper supplementation as you won’t be getting that from eating meat, eggs or other established sources. In addition, there could be delayed skin healing because of protein consumption.
Low-carb diets can also impact the skin with something called keto-rash—also known as prurigo pigmentosa or Nagashima disease—a rash that can occur as the result of a low-carb, ‘keto’ diet. “It’s when you drop your carbohydrates very strictly, below 30 grams a day, you can develop this very itchy, unpleasant rash on the body,” explains Dr. Maruthappu. It can require antibiotics and topical skincare and can take a while to settle down.
So what makes a great diet for your skin (and overall health)? Dr. Maruthappu talks of her easy-to-remember acronym G.L.O.W diet. First we have your greens; eating the rainbow in brightly coloured fruits and vegetables is important because they’re full of antioxidants. Next up is |lean protein and the amino acid constituents that are within them make all of the important proteins in the skin, collagen being an important one of them,” she explains. Then it’s oils and omega-3, which are those healthy fats for our skin. “They sort of moisturise the skin from within and are anti-inflammatory.” And finally, whole grains, which includes things like B=brown rice, brown bread and sourdough bread and interestingly a group that many people cut out of their diet. These are important for feeding your gut microbiome.
Dr. Maruthappu notes that when it comes to a well-balanced diet that helps your skin look and feel its best, it’s often not about removing groups but instead adding to your meal.
Supplements can be beneficial for many and can have a place in your routine but they’re not to be used in place of a well-balanced diet, good skincare and wearing sunscreen—the cornerstones of good skin health. A common mistake is people thinking they can hack their way to good skin health with a supplement that promises the world but you cannot “out-supplement a bad diet, skincare or lifestyle”.
Dr. Maruthappu recommends everyone take a vitamin D supplement year-round of 1,000 international units (IU). Omega-3 is good if you’re not getting enough in your diet. And probiotics are something to consider if you’re not eating plenty of gut-friendly foods like kefir, kimchi and fermented foods, particularly if you’re on things like antibiotics for acne.
For more top skin nutrition tips, watch the full episode of Skin Ageing Unlocked here on youtube.
