Discover the connection between what you eat and how your skin looks and feels, with expert advice from Sarah, By Sarah's co-founder and Registered Clinical Nutritionist.

When we think about achieving healthy, glowing skin, our first instinct is often to reach for a new serum or moisturiser. But what if one of the most important steps in your skincare routine starts in your kitchen?

Our skin is our body's largest organ. It's constantly renewing itself, protecting us from the outside world and responding to what's happening within. And while a consistent skincare routine is essential, the nutrients we eat can play an equally important role in supporting our skin's health, resilience and natural radiance.

From dryness and sensitivity to fine lines and changes in skin texture, many of our most common skin concerns are influenced by a combination of internal and external factors.

The good news? Supporting healthier skin doesn't have to mean restrictive diets or complicated routines. Often, it's the small, consistent changes that make the biggest difference.

Here, Sarah shares the science behind eating for glowing skin and the simple ways we can nourish our skin from within.

Can What We Eat Really Change Our Skin?

The short answer is yes. Although nutrition is just one piece of the puzzle, what we eat provides the essential building blocks our skin needs to function, repair and renew itself.

Our hormones, genetics, stress levels, sleep, sun exposure and skincare routines all influence how our skin looks and feels. But our everyday food choices are something we can positively influence. When it comes to eating for healthy skin, there are three nutrients Sarah encourages us to prioritise: protein, healthy fats and fibre.

Protein provides the amino acids needed for skin structure and repair, including collagen production. Good sources include eggs, fish, poultry, Greek yoghurt, tofu, beans, lentils, nuts and seeds.

Healthy fats, particularly omega-3 fatty acids, support normal skin function and the health of our cell membranes. Oily fish such as salmon, sardines and mackerel are excellent sources, alongside walnuts, chia seeds and ground flaxseeds. Olive oil and avocados also provide beneficial unsaturated fats.

Fibre nourishes our gut microbiome, which plays an important role in immune regulation and inflammation. Colourful fruits, vegetables, wholegrains, legumes, nuts and seeds provide a wonderful variety of fibres and protective plant compounds.

Together, these nutrients create a strong nutritional foundation for healthier, more resilient skin.

The Best Foods for Dry, Dull and Sensitive Skin

If your skin feels tight, dry or increasingly sensitive, understanding your skin barrier is a good place to start.

Think of your skin barrier as a brick wall. Your skin cells are the bricks, while naturally occurring lipids, including ceramides, cholesterol and fatty acids, form the mortar holding everything together. This protective barrier helps retain moisture while keeping external irritants out. When it becomes compromised, skin can feel dry, uncomfortable and more reactive.

While topical skincare plays an essential role in protecting and replenishing the skin barrier, nutrition can help support healthy skin function from within. Sarah recommends focusing on five key areas:

1. Include More Healthy Fats

Essential fatty acids are important for maintaining normal skin function. Aim to include oily fish in your diet regularly, ideally twice a week, alongside plant-based sources of healthy fats such as walnuts, flaxseeds, chia seeds and olive oil.

2. Eat Enough Protein

Protein provides the amino acids our bodies need to maintain and repair skin tissue.

Try including a source of protein at every main meal, whether that's eggs or Greek yoghurt at breakfast, chicken or tofu at lunch, and fish, beans or lentils at dinner.

3. Prioritise Vitamin C

Vitamin C is essential for normal collagen formation, making it a particularly important nutrient for skin health.

Some of the best dietary sources include kiwi fruit, strawberries, oranges, red peppers and broccoli.

Even simple additions, such as a kiwi with breakfast or red pepper in your lunchtime salad, can help you meet your daily requirements.

4. Don't Forget Zinc

Zinc contributes to the maintenance of normal skin and supports wound healing.

Include foods such as pumpkin seeds, chickpeas, lentils, beef and shellfish to help support your intake.

5. Stay Hydrated

Water is important for our overall health, including normal skin function. Alongside drinking water and herbal teas, water-rich foods such as cucumber, melon and oranges can contribute to our daily fluid intake.

However, there's an important distinction between dehydration and dry skin.

Drinking more water won't necessarily resolve dryness caused by a compromised skin barrier. This is why nourishing your skin from within and caring for it topically work best together.

For sensitive skin in particular, a gentle, consistent skincare routine is often more beneficial than frequently switching products or over-exfoliating.

Can Nutrition Help Support Collagen and Healthy Skin Ageing?

As we age, our skin naturally changes. Collagen production and turnover alter, skin can become thinner, and we may begin to notice fine lines, dryness and a gradual loss of elasticity. For women, perimenopause and menopause can bring additional changes, as declining oestrogen levels influence collagen, skin thickness and hydration. Although we can't stop the natural ageing process, we can support our skin through good nutrition and healthy lifestyle habits. Collagen is a protein, which means our bodies need a regular supply of amino acids to produce and maintain it. Eating enough protein, alongside vitamin C and other essential micronutrients, helps provide the nutritional building blocks required for healthy skin.

But what about collagen supplements?

While some studies suggest that collagen peptides may offer modest improvements in skin hydration and elasticity, the overall evidence remains mixed, particularly when considering higher-quality research.

Rather than relying on a supplement, Sarah recommends starting with the fundamentals: eating sufficient protein, enjoying a varied, nutrient-rich diet and protecting your skin from excessive UV exposure with daily SPF.

These simple habits provide a more holistic foundation for supporting healthy skin as we age.

Do You Need to Avoid Sugar, Dairy or Caffeine for Better Skin?

With so much conflicting advice online, it can be tempting to eliminate entire food groups in the hope of improving your skin.

But the relationship between food and skin health is rarely that straightforward. Some research suggests that diets with a high glycaemic load may contribute to acne in certain individuals. This is partly because changes in blood sugar and insulin signalling can influence biological processes involved in acne development. However, this doesn't mean you need to eliminate carbohydrates. Instead, focus on choosing more fibre-rich carbohydrates, such as oats, wholegrains and legumes, and pairing them with protein and healthy fats to create balanced meals.

Some studies have identified an association between dairy consumption, particularly certain types of milk, and acne. However, this doesn't mean dairy causes breakouts for everyone or that avoiding it will necessarily improve your skin. Dairy foods can provide valuable nutrients, including protein, so there's no need to remove them from your diet without a clear reason.

For most people, caffeine isn't inherently harmful to skin health. What matters more is how much you're consuming and whether it's interfering with your sleep, which plays an important role in overall wellbeing and skin health. If you're sensitive to caffeine, try enjoying your last coffee or caffeinated tea by mid-afternoon and switching to a caffeine-free herbal infusion later in the day. Sarah particularly enjoys nettle tea, which contains plant polyphenols with antioxidant properties, while lemongrass and ginger is another lovely afternoon alternative.

For those with rosacea, hot drinks and certain foods may trigger flushing, although individual triggers can vary considerably. The most important message? You don't need to follow a restrictive diet to support healthy skin.

Instead, focus on the overall quality, variety and balance of what you eat. If you suspect a particular food is contributing to your skin concerns, personalised nutritional guidance can help you explore this without unnecessary restrictions.

If you're looking for inspiration, our 10-Day Reset Plan brings together 21 delicious recipes, a meal planner, shopping list and daily activities designed to help you build nourishing habits and support your glow from within.

A More Personalised Approach to Skin Health

One of the most important things to remember is that everyone's skin is different.

Two people may experience similar concerns, such as dryness, sensitivity or eczema, yet the underlying factors contributing to those symptoms may be very different. Hormonal changes, digestive health, nutritional intake, sleep and stress can all influence our skin in different ways. 

This is why Sarah believes in a personalised approach to nutrition and wellbeing. Through her clinical nutrition practice, Sarah uses The SM Method, combining clinical nutrition, functional medicine and coaching to explore the wider picture of an individual's health. By considering factors such as nutrition, digestion, hormones, lifestyle and health history, she works with clients to develop tailored strategies that support their individual needs and goals. Rather than following generic advice or unnecessarily restrictive diets, the aim is to understand what your body needs and build sustainable habits that work for you.

Quick Summary: Eating for Glowing Skin

• Protein supports collagen production and skin repair.
• Healthy fats help maintain normal skin function.
• Vitamin C and zinc are important for healthy skin maintenance.
• Fibre supports the gut microbiome and the gut–skin connection.
• A balanced diet, daily SPF, restorative sleep and gentle skincare work together to support skin health.
  

Continue Exploring

• Interview with Sarah Murrell, Clinical Nutritionist
• Fibremaxxing: understanding fibre and how to feed your gut for immune, skin & hormone health
• Sleepmaxxing and how it can improve your skin

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