Beauty starts with nourishment
Your skin is your largest organ, and like the rest of your body, it does best when it gets the right nutrients. In-clinic treatments renew the surface, but nutrition is part of the foundation for lasting, healthy skin.
That’s why care at Embrace Eternal Beauty pairs skincare and treatment with wellness guidance rooted in science. Dr. Pabona completed post-doctoral research training in obesity and nutrition at the Arkansas Children’s Nutrition Center and is a member of the American Society for Nutrition. Read about his training.
Nutrients that support healthy skin
Build these into your meals to keep your skin healthy long after you leave the clinic:
- Vitamin A and beta-carotene for smooth, clear skin: sweet potatoes, carrots, spinach and mangoes
- Vitamin C, which your body needs to make collagen and elastin; it’s also an antioxidant and can help brighten by limiting melanin production: citrus fruits, berries and red bell peppers
- Vitamin D, linked to wound healing and lower inflammation: tuna, salmon, fortified soy milk and yogurt
- Vitamin E, an antioxidant that helps calm skin inflammation: almonds, hazelnuts, avocado, mangoes, spinach and broccoli
- Omega-3 fatty acids to soothe inflammation and support hydration: salmon, chia seeds and walnuts
- Zinc for wound healing and acne-prone skin: pumpkin seeds, lentils and quinoa
- Water for hydration: drink regularly, and add cucumbers and water-rich fruits
How the gut and skin are connected
Your gut and your skin communicate through immune signals, hormones and the trillions of microbes in your intestines, a link researchers call the gut-skin axis. When the gut is imbalanced or inflamed, it may trigger or worsen acne, eczema, rosacea, psoriasis, dryness, dullness and signs of premature aging.
Gut microbiome
A healthy microbiome helps regulate the immune system and calm body-wide inflammation, which matters for clear, calm skin. An imbalance, called dysbiosis, may increase sensitivity, breakouts or redness.
Intestinal permeability (“leaky gut”)
When the gut lining is compromised, bacterial products and food particles may pass into the bloodstream and trigger immune responses and inflammation, which may appear as skin flare-ups. This is an active area of research, not an established diagnosis.
Nutrient absorption
A healthy gut helps you absorb skin nutrients like zinc, vitamin A, biotin and omega-3 fatty acids. Poor absorption can lead to deficiencies that show up as dull, tired-looking skin.
Foods to include
- Probiotic foods: yogurt, kefir, sauerkraut and kimchi
- Prebiotic foods: onions, garlic, bananas and oats
- Fiber-rich foods: leafy greens, berries and legumes
- Anti-inflammatory foods: turmeric, ginger and salmon
Foods and habits to limit
- Processed sugars and refined carbs
- Excess dairy, especially if you’re acne-prone
- Alcohol and artificial sweeteners
- Chronic stress, which affects both gut and skin
What the research supports, and what it doesn’t
Well established: your skin needs enough protein, vitamins and minerals, and true deficiencies show up in the skin. Vitamin C is essential for collagen, and daily sun protection does more than any food to prevent sun-related aging.
Still emerging: studies link the gut microbiome to acne, rosacea, eczema and psoriasis, and reviews describe plausible mechanisms. Most of this research is early. It doesn’t yet show which probiotic or diet will fix a specific skin problem, so diet supports treatment rather than replacing it.
Treatments that pair with nutrition
- [Hydroderm facials](/services/hydroderm-facial/) plus an antioxidant-rich diet to fight dullness and oxidative stress from both directions
- [Microneedling](/services/microneedling/), [RF microneedling](/services/rf-microneedling/), [IPL](/services/ipl-photofacial/) and laser treatments plus protein and antioxidants, so your skin has the lean protein, amino acids and antioxidants it needs to build and remodel collagen
What the consultation includes
Book a skin consultation to talk through acne, aging, inflammation or gut-related skin concerns. Dr. Pabona reviews your skin, your eating habits and your health history, then builds a plan that may combine skincare, nutrition changes and in-clinic treatment. For daily product basics, see our skin care guide.
We serve Hot Springs, AR and the surrounding areas. The consultation is complimentary with the purchase of a treatment or skincare product.
Sources
- Sinha S, et al. The skin microbiome and the gut-skin axis. Clin Dermatol (2021). PMID: 34785010
- Mahmud MR, et al. Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes (2022). PMID: 35866234
- Mann EA, et al. The gut microbiome: human health and inflammatory skin diseases. Ann Dermatol (2020). PMID: 33911753
- Michalak M, et al. Bioactive compounds for skin health: a review. Nutrients (2021). PMID: 33445474
- Asaf S, Kelly O. Nutritional dermatology: optimizing dietary choices for skin health. Nutrients (2024). PMID: 39796494
Questions
Frequently asked questions
Can gut health affect your skin?
It can. Research on the gut-skin axis links imbalances in gut bacteria and gut inflammation to skin conditions such as acne, rosacea, eczema and psoriasis. The science is still developing, so no single probiotic or diet is proven to clear a specific condition. Eating for gut health is a reasonable part of a broader skin plan.
What vitamins help skin?
Vitamin C supports collagen production and acts as an antioxidant. Vitamin A and beta-carotene support skin renewal, vitamin E is an antioxidant, and vitamin D is linked to wound healing and lower inflammation. Zinc and omega-3 fatty acids matter too. Food is the best first source; ask a physician before adding high-dose supplements.
What foods are good for your skin?
Colorful produce such as citrus, berries, red peppers, carrots, sweet potatoes and leafy greens supplies vitamins A and C. Salmon, walnuts and chia seeds add omega-3s, while nuts and avocado provide vitamin E. Pumpkin seeds and lentils supply zinc. Yogurt, kefir and fiber-rich foods support your gut, and water-rich foods help with hydration.
Does dairy cause acne?
Dairy doesn’t cause acne in everyone, but some studies link milk, especially skim milk, to more breakouts in some people. If you’re acne-prone, it may help to limit excess dairy and watch how your skin responds over several weeks. Keep calcium and vitamin D in your diet from other sources, and talk to a physician before major changes.
Can a healthy diet replace skin treatments?
Usually not. Good nutrition supports healing, collagen formation and overall skin health, but it can’t undo deep wrinkles, scars, sun spots or volume loss. Diet works best alongside a consistent skincare routine and, when needed, in-clinic treatments such as microneedling, RF microneedling, IPL or laser. Dr. Pabona can help you plan both.
