Discover how gut health affects your skin. Explore the gut skin connection, inflammation, and nutrients for a clear, radiant complexion.
Vibrant, clear skin has long been the holy grail of beauty, but what if the secret wasn’t found in surface-level rituals? For years, the gut’s role in digestion and immunity was its defining narrative but emerging research suggests that what happens in the twists and turns of the digestive tract may ripple outward, influencing everything from breakouts to premature ageing. Scientists refer to this as the gut-skin axis, a complex relationship that may explain that an imbalanced gut microbiome, heightened systemic inflammation and impaired nutrient absorption could all manifest on our most visible organ — our skin.
While the gut-skin connection remains an evolving field, scientists are uncovering intriguing parallels between microbial diversity and complexion clarity. Could the key to a calm, resilient and luminous complexion lie not just in what we apply on top, but in how we nurture our inner ecosystem?
How your gut talks to your skin
Beneath the surface of our skin lies an intricate biological conversation — one that extends far beyond our skincare routines. More than digestion, the gut plays a far-reaching role in regulating the body’s immune and inflammatory responses — two critical factors in skin health. Researchers exploring the gut-skin axis suggest that imbalances in the gut microbiome may not just disturb internal health but could also influence skin conditions.
“The gut is connected to so many facets of our wellbeing. Around 70-80 per cent of the immune system resides in the gut, and it also plays a role in serotonin production, our feel-good hormone,” explains Jessica Sepel, wellness expert and founder of JSHealth Vitamins. “The microbiome plays a foundational role in our overall health, so it’s no surprise that now we’re seeing compelling research linking gut health to skin health as well.”
Researchers agree that at the centre of this connection is the gut microbiome — a vast network of trillions of bacteria that shape immune responses, influence oxidative stress and regulate inflammation. When this delicate ecosystem is thrown off balance, a phenomenon known as dysbiosis, the effects may be systemic and show up on the surface with increased skin reactivity, breakouts and accelerated ageing.
“Evidence suggests that issues such as acne, psoriasis, dermatitis and eczema could stem from a disrupted gut microbiome, which is the catalyst for immunemodulated inflammation,” says Sepel.
Another key player is intestinal permeability, a condition where the gut lining becomes compromised. The gut lining acts as a protective barrier, preventing harmful substances from entering the bloodstream. But when weakened, it may allow toxins and inflammatory molecules to circulate throughout the body, triggering immune responses that amplify skin inflammation. Some researchers propose that this could contribute to persistent redness, irritation and inflammatory skin conditions.
“This interconnectedness is particularly evident in research examining gut disorders and inflammatory skin conditions,” says Sepel, citing a 2018 study that found that individuals with acne had a less diverse gut microbiome than those without, reinforcing the idea that gut microbial balance influences skin inflammation.
A comprehensive review published in the Journal of Microbiome Research in 2022 highlighted that individuals with atopic dermatitis exhibited a higher prevalence of gut dysbiosis, characterised by an imbalance in gut microbial communities. This imbalance was associated with increased intestinal permeability, commonly referred to as “leaky gut”. Additionally, the review noted that patients with psoriasis often showed reduced levels of beneficial gut bacteria, suggesting another potential link between gut microbial composition and skin health.
Making the gut-skin connection work for you
If a thriving gut microbiome is the foundation of skin health, the question becomes: how can you work with this connection and cultivate balance within? The next step lies in strengthening gut health through targeted nutrition, lifestyle shifts and scientifically supported interventions, so that the microscopic messengers that are sending the information between your belly and your skin are working for you, not against you.
“Ultimately, we want to go to the gut and address the root cause of skin conditions when they are gut-related, with nutritional protocols, including therapeutic doses of nutrients and minerals, as well as looking at supporting lifestyle factors,” advises Sepel. This allows you to use the gut-skin axis to your advantage, regulating inflammation and enhancing skin resilience from the inside out.
Probiotics and prebiotics
The gut microbiome thrives on a diverse range of beneficial bacteria, and maintaining this balance plays a role in modulating inflammatory skin responses. Probiotics, found in fermented foods and supplements, introduce beneficial microbes that contribute to gut and skin health. Prebiotics serve as fuel for these microbes, fostering a robust internal ecosystem. Think of probiotics as the gut-loving workers and prebiotics
as their packed lunch!
A study found that specific probiotic strains, such as Lactobacillus and Bifidobacterium, reduced acne severity and improved skin barrier function. These findings reinforce the understanding that gut microbial diversity plays a role in systemic inflammation, which can manifest in the skin.
Sepel recommends taking a high-quality, multistrain probiotic supplement daily. “Look for one that contains a blend of different science-backed strains, with 35 billion colony-forming units (CFU) of live probiotics per capsule.” When it comes to prebiotics, dietar