3 Simple Changes To Make Your Diet Work Better For Your Skin

"Skin foods" are certainly buzzy, but not everyone wants to overhaul their entire diet for the sake of glowing skin. Spoiler alert: You really don't have to. 

While omega-3s are well known for their heart- and brain-related benefits, they're actually great for the skin, too. The research on skin specifically is still gaining, but there have been notable findings. 

Firstly, omega-3 supplements have been shown to improve the severity of atopic dermatitis1, also known as eczema. Gamma linolenic acid (GLA), in particular, has also been shown to treat transepidermal water loss (TEWL) and support a hydrated and healthy skin barrier2. 

A 2020 review on omega-3 fatty acids in dermatology also concluded that this supplement can be helpful for many kinds of inflammatory skin conditions, including acne3.

Next, we have collagen supplements. You may raise a brow and recite the common notion that "collagen can't be absorbed by the body," but let the research speak for itself. 

First things first: Look for hydrolyzed collagen peptides—this form is important. This type of collagen is fully broken down into digestible, short chains of amino acid chains, aka peptides. 

In terms of skin benefits, the research shows that these collagen peptides are able to support skin elasticity and dermal collagen density4.* How? Well hydrolyzed collagen peptides have been shown to help promote the body's natural production of collagen5 and other molecules that make up the skin, like elastin and fibrillin.* 

Adding more color to your meal is a surefire way to increase your plant diversity (a great tip for gut health). For more radiant skin, consider adding orange and red natural foods to your plate when possible. 

Many of these foods, like tomatoes, bell peppers, and salmon, for example, have carotenoids—special pigments that act as an antioxidant. This is the element that makes these foods so skin-loving. In fact, research shows they can visibly reduce skin erythema formation (aka redness) and improve the appearance of dark spots on the skin6.