The Role of Nutrition in Acne and Healthy Aging

I know firsthand how isolating it is battling skin issues at any point in life, however especially during your 20’s. As a dietitian and former elite athlete, I’m the ‘healthy friend’ that does all the ‘right things’ yet I’ve struggled with acne for almost 10 years. The disconnect between my wellness-oriented lifestyle and persistent skin problems was deeply frustrating and took a toll on my mental well-being. There’s a misconception that simply including the ‘right’ and excluding the ‘wrong’ foods will guarantee clear skin. As a dietitian, I truly wish nutrition was the straightforward cure for acne or any major skin concern, but it’s far more complex. While nutrition can be a game-changer for some (typically individuals with milder acne consuming poor diets to begin with), for others like myself where genetics and hormonal influences are stronger, diet serves as a management tool rather than a complete fix. Even so, the importance of nutrition cannot be ignored! Its influence on skin inflammation, gut health, hormonal fluctuations, blood sugar balance, and detoxification processes makes it a KEY component of overall skin health and the healthy aging process. 

So let’s explore a few of the most relevant and widely discussed nutritional strategies for promoting healthier skin!

Managing Blood Sugar 

High and/or dysregulated blood sugar is perhaps the most well-known nutrition piece when it comes to skin concerns. Blood sugar dysregulation promotes insulin resistance and inflammation, both of which increase androgen (male hormone) activity, leading to increased sebum (oil) production, and thus breakouts. This understanding inspired my personal skin rule being ‘NO NAKED CARBS’ (except before exercise). What I mean by this is when having carbohydrates, always ‘dress’ them in protein, healthy fats, and fibre. By doing so you’ll slow down how quickly the carbs from the meal/snack convert to the small sugar molecules that get absorbed into the bloodstream, helping to keep blood glucose steady and prevent the inflammatory spikes and drops. For instance, try adding low sugar fibre-rich berries, omega-3-packed chia or flaxseeds, and a scoop of Nu Harvest protein to your smoothie, oats, or yoghurt bowl. Before every meal or snack, ask yourself 4 questions “Where’s my carbs? Protein? Fat? Fibre?” Sticking to this simple framework helps you build balanced meals that fuel your body, support stable blood sugars, and deliver a variety of essential nutrients all needed for a glowing complexion. 

Dairy. Is it all bad?

When it comes to acne, dairy often gets a bad rap, but it’s not always a villain as not all dairy is equal. Some individuals might be particularly sensitive to certain forms of dairy, with skim milk showing up most consistently in research as a potential aggravator. This sensitivity might be due to its higher leucine content, a protein amino acid that’s been linked to more oil production and breakouts. High levels of leucine are also found in whey protein and egg whites, which could explain why some people find these contribute to their acne. This is one of many reasons why I love Nu Harvest THRIVE Plant Protein - it contains all the essential amino acids you need for muscle growth, but with a leucine profile that is more acne friendly. On the other hand, fermented dairy like Greek yoghurt, kefir, and some cheeses can support clearer skin due to their quality probiotic contents that support good gut health! 

Gluten & Inflammation 

Gluten is frequently cited as a cause of skin issues and inflammation due to it's impact on gut health. While gluten can affect gut barrier integrity in some individuals, particularly those with sensitivities or coeliac disease, similarly to dairy, not all gluten containing foods are equal. Take traditionally made sourdough, its fermentation process helps break down gluten, making it easier to digest with added probiotic benefit. Unfortunately, many Australian wheat products are highly refined and may contain preservatives and additives that could contribute to gut or skin irritation. So rather than advocating for blanket elimination, I recommend focusing on the quality and preparation methods of your food. For some, reducing processed gluten might be beneficial whilst healing gut barrier integrity, while for others, it poses no concern if choosing minimally processed gluten containing foods. If you suspect gluten is affecting your gut, consider working with a dietitian to trial a short-term elimination diet, ideally with the goal of improving tolerance for reintroduction, rather than long-term avoidance. 

Coffee or Matcha? 

Both coffee and matcha have their upsides, and neither is inherently ‘bad’ for your complexion. Coffee is packed with antioxidants and polyphenols, which are great for overall health, including your skin as they help protect against early aging by fighting oxidative stress. That said, for some people, especially if you're experiencing high stress, anxiety, or hormonal imbalances, caffeine can promote heightened cortisol and thus inflammation. Your personal reaction really boils down to your lifestyle and genetics. If you're highly stressed or a slow caffeine metaboliser, avoid having coffee on an empty stomach or consider switching to matcha. Matcha contains L-theanine, an amino acid that slows the absorption of caffeine and may help reduce its impact on cortisol levels. Nu Harvest’s Strawberry and Vanilla Matcha Latte blends are great gentle caffeine options that support energy without the crash, plus contain added prebiotics for gut health.

A spotlight on Collagen

Collagen is the most abundant protein in the body, playing a key role in maintaining skin firmness, elasticity, and bounce. Collagen supplementation can improve skin quality and texture by both providing the building blocks for collagen synthesis as well as stimulating your body's cells to produce more collagen naturally. There’s solid research supporting collagen’s benefits, which is why I take it daily. However, to maximise its effectiveness, make sure you pair it with a source of vitamin C to support proper absorption and keep in mind that collagen is a supplement, not a complete protein - so it should complement your overall protein intake, not replace it! 

If you're looking for a high quality option, Nu Harvest’s Marine Collagen supports skin elasticity, hydration, and healthy aging with no fillers or unnecessary additives.

A Final Word

Healthy skin starts with getting the basics right. Cutting out gluten and dairy, adding collagen, or swapping coffee for matcha won’t make a meaningful difference if you haven’t first built a solid foundation of good nutrition, sleep, and stress management. Prioritise a variety of colourful, antioxidant-rich fruits and vegetables to help reduce oxidative stress, support a healthy gut microbiome, and lower systemic inflammation. Incorporate ample healthy fats from sources such as avocado, nuts, seeds, grass fed butter, and fatty fish (salmon, mackerel) to support skin barrier function and maintain hydration. Lastly, prioritise quality protein at meals like grass fed meat, wild caught fish, and pasture raised eggs. 

All that having been said, I wish someone had told me sooner that acne doesn’t always respond to dietary intervention. That skin issues can be complex and non-linear in terms of progress. So, focus on what you can control, which is how you nourish your body, how you speak to yourself, and what support systems you put in place.

If you're navigating your own acne or aging skin journey, please know you’re not alone. There is no one-size-fits-all. But there are ways to support your body with kindness, intention, and the right tools.

If you’re navigating your own skin journey and looking to support it through nutrition, Nu Harvest’s all natural supplements are a great place to start. Use my code KYAHENGLISH for 15% off the range.

Enjoy x