You can’t out-serum a nutrient deficiency. You can’t retinol your way out of chronic inflammation. If you truly want great skin, you need to nourish the systems that create healthy skin in the first place. We’ve been told to treat our skin topically, chasing glow through serums, smoothing texture with acids and removing signs of stress or ageing with injectables or lasers. And whilst there’s a lot of benefits from a good skincare routine, it’s not the whole story. In fact, it’s not even the beginning.

What shows up on your skin is almost always a reflection of what’s going on inside your body. Stress, lack of sleep, blood sugar spikes, chronic inflammation, poor digestion, hormonal imbalance, these are all things that impact how your skin looks, feels, and ages but have become commonplace in everyday life. But if your body isn’t nourished, supported and functioning well, there's no product that can fix that.

The good news is the building blocks of good skin isn’t actually found in a bottle or even the dermatologists office. It’s found in what you eat, how well your body absorbs it and the consistency of your internal care. When you start supporting your skin from the inside, through nutrient-rich foods, hydration, better digestion, and nervous system balance, you'll not only see the changes, you'll feel them too. Your skin becomes a reflection of deeper health, not just surface-level effort.

Protein, Fats, and the Foundations of Skin Health

Protein is essential for tissue repair and collagen production. Aim to include 20–30 grams with every meal from sources like eggs, grass-fed beef, organic chicken thighs (skin on), wild salmon, sardines, lentils, and quinoa. Collagen-rich cuts such as oxtail, chicken wings, and marrow bones provide glycine and proline, amino acids critical for skin elasticity and healing. Liver (once or twice a week) is one of the most concentrated sources of preformed vitamin A (retinol), B vitamins, iron, and zinc, all essential for healthy, clear, resilient skin.

Fats help regulate inflammation, maintain your skin barrier, and absorb key nutrients like vitamins A, D, E, and K. Look for:

  • Fatty fish like salmon, mackerel, anchovies, and sardines for omega-3s.
  • Pastured egg yolks for choline and vitamin A.
  • Avocados for vitamin E and monounsaturated fats.
  • Olive oil, tahini, ghee, and grass-fed butter for variety and flavour.

It All Starts in the Gut

We're all realising the importance of our gut, for immunity, mood but it also has a important role to play in our skin. A healthy gut microbiome ensures proper nutrient absorption and reduces systemic inflammation, two major things skin relies on. There are numerous easy ways you can support your gut:

  • 30 plants a week Gut experts ZOE advocate for 30 different plants a week, including fruits, vegetables, nuts, herbs and spices to promote a healthy, varied microbiome.
  • Fermented foods like sauerkraut, kimchi, kefir, natural yoghurt, miso, and tempeh for probiotic support.
  • Prebiotic fibres from leeks, onions, garlic, asparagus, bananas, and oats.
  • Bone broth to help seal the gut lining and provide collagen, glycine, and minerals.
  • Bitter greens like rocket, dandelion, and watercress to stimulate digestion and bile flow.

Add sauerkraut to your sandwich, sip on miso soup, or have kefir, berries and honey as an after dinner sweet snack. Diversity is key, your gut thrives on variety. Oh and your gut loves coffee, which is a major bonus but without the cream, sugar and flavoured syrups.

Hydration That Actually Hydrates

Believe it or not, water alone isn't the best hydrator and not only that but the skin is pretty far down the importance list when it comes to what the body prioritises for hydration. So let's give it a helping hand:

  • Add in electrolytes to your water, especially if you're only drinking bottled water as the purification process removes the essential minerals.
  • Start your morning with warm lemon water and a pinch of sea salt to replenish overnight dehydration.
  • Eat your water with water-rich foods like cucumbers, celery, melons, and citrus.
  • Sip on herbal teas like nettle (rich in silica and iron), hibiscus (high in vitamin C), or peppermint (calming for the gut).
  • Add chia seeds to smoothies or yoghurt for hydration support plus omega-3s.
  • Try coconut water, especially post-exercise, to naturally replenish potassium and magnesium.

Magnesium also supports healthy sleep, muscle relaxation and skin regeneration, include it through leafy greens, pumpkin seeds, almonds, dark chocolate or a magnesium supplement.

Blood Sugar Balance and Inflammation Control

Spikes in blood sugar lead to insulin surges, which trigger inflammation and can exacerbate breakouts, rosacea, and premature ageing. Keep your blood sugar steady by:

  • Eating protein, fat, and fibre at every meal.
  • Starting the day with a savoury breakfast: eggs, sautéed greens, avocado.
  • Swapping processed snacks for nuts, boiled eggs, or full-fat Greek yoghurt.
  • Drinking cinnamon or fenugreek tea, which can help regulate blood sugar naturally.

Stabilised blood sugar helps reduce cortisol (stress hormone) and keeps collagen-degrading enzymes at bay.

Collagen Support, Naturally

Instead of reaching for powdered collagen, try whole food sources that offer a full range of benefits:

  • Bone broth: Rich in collagen, glycine, proline, and minerals.
  • Gelatin: Make homemade gummies or add to tea.
  • Slow-cooked meats: Lamb shank, brisket, short rib.
  • Chicken or fish skin: Natural sources of collagen and fats.

To maximise collagen production, pair with vitamin C-rich foods like citrus, bell peppers, and strawberries.

Real Food, Real Results

Good skin starts with how you eat, not just what you eat. Slow down. Chew your food. Sit at a table instead of in front of a screen. Support digestion by eating mindfully and consistently. If your body is in fight-or-flight, it won’t prioritise repair or absorption.

Make rituals around nourishment. A pot of herbal tea in the afternoon. A weekly broth batch simmering on the stove. Dinner by candlelight, even if you’re alone. These moments feed more than your skin, they help regulate your nervous system, reduce stress, and reconnect you to what your body really needs.

The best skincare isn’t always in a bottle. Sometimes it’s in your fridge, your routine, and your quiet attention to detail. Build from there. Your skin will thank you.

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