Can Keto Help with Skin Health?

Keto Diet Basics

The ketogenic diet, known as keto, is based on high fat, moderate protein, and low carbohydrate intake. When carb intake reduces^[1], the body enters a metabolic state called ketosis (where the body begins to burn fat for fuel instead of glucose).

This shift in fuel source leads to the production of molecules called ketones, which then serve as an alternative energy source. Many believe this state of ketosis might be the key to certain keto skin benefits.

A primary goal of keto is to keep blood sugar stable^[2]. This is because stable blood sugar can help the body get more energy and potentially keep the skin healthy. Here’s how: Carbohydrates can make blood sugar increase and cause inflammation over time.

So, if you reduce how much carbs you take, the benefits of ketogenic diet skin could include reduced inflammation. With this, you can avoid several skin issues.

As we continue, we’ll explore specific ways keto and skin may be connected and how following a keto diet might give you a smoother, clearer complexion.

How Keto Affects Skin Health

The ketogenic diet's effects on the body extend beyond weight management. It may also impact skin health in several ways and address issues like inflammation, oxidative stress, and even signs of aging.

Here are some specific ways keto and skin health may be linked:

Reduces Inflammation

Inflammation is a key factor^[3] behind various skin problems like acne. Keto diets can reduce inflammation by lowering blood sugar spikes that contribute to inflammatory responses.

Decreases Oxidative Stress

Oxidative stress is caused by free radicals^[4] in the body. Oxidative stress can damage your skin cells and speed up how fast you age. The keto diet’s emphasis on antioxidants from high-fat foods like nuts and avocados could help reduce oxidative stress and therefore protect the skin and help you look younger.

Reduces Acne Breakouts

One possible cause of acne is inflammation caused by a high intake of refined carbs. When you reduce how much carbs you consume, you may have fewer breakouts. People on keto diets often report clearer skin after transitioning to this low-carb lifestyle.

Aids Collagen Production

Collagen is essential for maintaining the skin’s firmness and elasticity^[5]. However, production naturally declines with age. Some nutrients commonly consumed in keto, like omega-3 fatty acids, may support collagen synthesis, which gives the skin a healthier, youthful appearance.

Potentially Reduces Skin Cancer Risk

Preliminary research suggests that ketones may help protect cells from certain types of damage. Some studies^[6] suggest that the benefits of ketogenic diet skin may extend to cancer prevention. In fact, clinical trials to investigate the effect of keto diets in cancer patients are ongoing.

Keto Rash

Despite many positive keto skin benefits, some individuals experience what’s known as the “keto rash.” This is typically a temporary side effect that appears as red, itchy patches on the skin, often due to the metabolic shift of ketosis. If you encounter this, try adjusting your diet or hydration levels, this often resolves it.

Potential Benefits of Keto for Skin Conditions

An image shows the foods that provide benefits of the keto diet for the skin

People dealing with skin conditions like eczema, psoriasis, and acne are often interested in how diet changes can affect their symptoms.

Ketogenic diets may offer certain advantages for these conditions due to their anti-inflammatory and hormone-stabilizing effects. Here’s a look at how keto and skin health may intersect with specific skin issues:

Acne

Acne often results from excess oil production and inflammation, both of which may be influenced by diet. Keto diets can potentially reduce oil production and inflammation by reducing your carb intake. Many people note improvements in keto skin appearance, with fewer breakouts and reduced redness.

Eczema

Eczema is marked by red, itchy skin patches often linked to inflammation. The benefits of the ketogenic diet for the skin could potentially include reducing how severe the symptoms of eczema are. Foods high in omega-3s, like fish and flaxseed (common foods in keto diets) might help soothe inflamed skin and keep it hydrated.

Psoriasis

Psoriasis is another inflammatory skin condition that may respond to keto. Since the ketogenic diet focuses on anti-inflammatory fats and eliminates most carbs, it might help control the frequency and severity of psoriasis flare-ups.

Rosacea

Rosacea, characterized by facial redness and swelling, can be triggered by inflammation and certain foods. Because keto reduces carbohydrate intake it may help reduce inflammation and potentially lessen rosacea symptoms. This is yet another reason why the ketogenic diet and skin aging may hold promise for people struggling with persistent issues.

Considerations and Cautions

While the ketogenic diet has potential keto skin benefits, it’s essential to consider possible side effects and limitations. Not everyone responds to keto the same way, and dietary shifts can impact each person differently.

Here are a few things to keep in mind before going keto for skin improvements.

• Initial Breakouts or Keto Rash: As the body adjusts to ketosis, some people experience a “keto rash,” marked by red, itchy patches on the skin. Though typically temporary, it can be uncomfortable. Staying hydrated and ensuring balanced nutrient intake may help ease this adjustment phase and lessen skin irritation.
• Balancing Nutrient Intake: While focusing on fats, it’s important to include nutrient-dense foods. Skin health thrives on vitamins like A, C, and E (usually found in leafy greens, nuts, and seeds). A well-rounded approach to the keto diet meals and ensuring you take nutrient-rich foods helps avoid deficiencies of important skin vitamins.
• Individual Reactions: Not all skin conditions will improve with keto. For some, low-carb eating can initially increase oil production and cause breakouts. Pay attention to how your skin reacts and consult a dermatologist before making significant dietary changes.
• Long-Term Commitment: A ketogenic diet requires commitment (results do not appear overnight). For those considering keto skin benefits, you should note that a few weeks of consistent keto eating might be needed before noticing positive effects.

Tips for Maximizing Skin Benefits on Keto

To fully enjoy the keto skin benefits possible with a ketogenic diet, it’s important to make mindful choices. Here are some practical tips to help you maximize the diet’s potential for skin health:

Prioritize Anti-Inflammatory Fats

Include foods rich in omega-3 fatty acids, like salmon, chia seeds, and walnuts. These anti-inflammatory fats not only support general health but are essential for achieving the benefits of the ketogenic diet for the skin. Omega-3s help with skin hydration, elasticity, and even redness.

Stay Hydrated

The keto diet’s low-carb nature can lead to fluid loss, which may leave skin looking dull or feeling dry. Make sure to drink plenty of water throughout the day. Good hydration is key to keeping keto skin looking vibrant and clear.

Incorporate Skin-Friendly Vegetables

Leafy greens, broccoli, and bell peppers are excellent low-carb vegetable options packed with skin-loving vitamins A, C, and E. These nutrients can support collagen production and protect against oxidative damage.

Choose High-Quality Protein Sources

Collagen-rich foods, such as bone broth and certain cuts of meat, can help skin elasticity. High-quality protein promotes firmer, smoother skin.

Limit Processed Foods

While keto-friendly processed snacks may seem convenient, they may contain artificial additives and unhealthy fats that can affect the skin. So eat whole foods as often as you can to ensure you get the full skin benefits of keto diets.