INSIDE OUT BEAUTY: AN EXPERT OPINION ON HOW YOUR DIET SHAPES YOUR SKIN
Whether you’ve seen the trend of eating your skincare all over your social media or not, the idea that healthy eating is as impactful to the look and feel of your skin is nothing new. But how do you incorporate the two? Can you ingest vitamins enough that they really do improve the look of your complexion and what topical solutions should you really be using?
Well, here at Cult Beauty we sat down with nutritionist and author of The Unprocessed Plate, Rhiannon Lambert, to break down what’s fact, what’s a TikTok hype and how food and skincare really work together for a glowing complexion.
In This Article:
HOW FOOD IMPACTS THE SKIN
“Our skin is the body’s largest organ, and like every other organ, it depends on a steady supply of hydration.” begins Rhiannon. “Its health is deeply linked to diet because every process in the skin, from repair and renewal through to protection against ageing and inflammation, depends on nutrients. Proteins provide the building blocks for collagen and keratin, vitamins and trace elements act as antioxidants and co-factors for repair, and water is essential for hydration and barrier function. Trace elements such as zinc, copper and selenium also play vital roles, influencing the skin’s immunity, elasticity and protection against oxidative stress,” she explains.
“At the other end of the scale, dietary habits such as high intakes of saturated fat, sugar and alcohol have been shown to disrupt gut balance, accelerate skin ageing and impair repair through oxidative stress, glycation and inflammation.”
So, the overall picture is quite clear - what we eat helps to shape how our skin looks, feels and ages.. But what’s clearer is that while food lays the foundation for healthy skin, topical skin care is what protects it from day-to-day sun, pollution and ageing.
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KEY NUTRIENTS FOR SKIN HEALTH
OMEGA – 3 FATTY ACIDS
While there is a wide range of nutrients that play a role in skin health, there are some that stand out as daily essentials. As Rhiannon explains, “Omega-3 fatty acids are incorporated into cell membranes and have anti-inflammatory effects that support hydration and may improve conditions such as dryness or acne.” You’ll find them in foods like salmon, walnuts, and flaxseeds. For surface-level support, look for barrier-strengthening moisturisers rich in ceramides and essential fatty acids.
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VITAMIN C
“Vitamin C is a co-factor for collagen synthesis and a powerful antioxidant, protecting skin from oxidative stress and helping skin repair,” she adds. Citrus, berries and peppers provide it in your diet — and it’s also one of the most popular skin care actives. A vitamin C serum like Drunk Elephant’s Vitamin C Firma Day Serum delivers it directly to your complexion for brightening and firming benefits.
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VITAMIN E
Equally important is “Vitamin E, a fat-soluble antioxidant abundant in nuts, seeds and plant oils, which protects cell membranes and works together with vitamin C to neutralise free radicals.” says Rhiannon. For topical support, Medik8’s Daily Radiance Vitamin C moisturiser is packed with Vitamin E to reinforce your skin’s natural defences.
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ZINC & COPPER
Finally, trace minerals matter too. “Zinc supports keratinocyte development and copper contributes to collagen stability and elasticity.” A varied diet with wholegrains, beans and seeds will provide these — while barrier creams help reinforce renewal and repair from the outside in.
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EATING VS APPLYING SKIN CARE
So, should you skip eating your fruit and veg for applying your nutrient dense skin care instead? In short, no. While, they work in a different way, they are complementary . The nutrients we consume support skin structure at a systemic level, influencing collagen production, immune defence and cell turnover, while topical skin care acts locally, helping to hydrate, protect and reduce irritation on the surface. One cannot fully replace the other.”
Which is why a 360° approach, with a tried and tested routine for your skin concern is the best way to ensure a healthy, happy and hydrated complexion.
TRENDS TO WATCH
If you’ve been perusing TikTok for a while you may have seen the rise in matcha-infused serums, creams powered by avocadoes, watermelon and even turmeric, but what does Rhiannon think of these food-grade formulations?
“Most of the strongest evidence shows that these foods have benefits when eaten, because their antioxidants and bioactive compounds are absorbed into the body and can influence overall health, including the skin. Consuming the actual foods offer benefits beyond just their potential effect on the skin. For example, many people do not realise that berries are not only rich in anthocyanins, a type of antioxidant, but also very high in fibre. By eating them, you are supporting gut health and overall nutrient intake at the same time, which in turn may influence the skin through wider effects on inflammation and immunity.”
So why not double down on that blueberry infused serum with a handful of fresh blueberries too?
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But what does this all mean? Well, glowy skin isn’t about choosing between diet and skin care... it’s about a more synergistic approach. As Rhiannon reminds us, “A poor diet cannot be fixed by applying creams, but equally, a nutrient-dense diet does not exempt you from protecting your skin from the outside.” And the sweet spot? A 360° routine that nourishes inside and out. So, fill your plate with omega-3s, antioxidants, vitamins, and minerals — then lock everything in with targeted, skin care essentials.
P.S. don't forget the all-important 2 litres of water to keep you and your skin looking happy, healthy and hydrated.
Rina is Cult Beauty’s Midweight SEO Copywriter and has always had a passion for beauty and skin care (rich moisturisers are her obsession). What started as a love for The Body Shop and their famed Born Lippy lip balms (in ‘Watermelon’ of course!), she is now more interested in finding products with proven effectiveness instead of broken promises. A loud and proud VIEVE fan, Rina owns nearly every item of the range and recommends the brand to anyone who will listen... When she’s not intently reading ingredient lists, you can find her either immersed in multiple true crime podcasts or a fantasy romance novel, with an *extra* hot cappuccino in hand.
