Skin from the inside out: sugar, diet and supplements

It’s natural to wonder whether what you eat shows up on your face. Maybe you’ve noticed a breakout after a week of takeaway and late nights, or your skin looks brighter when you’re eating well and sleeping properly. So how much does diet really matter?

The honest answer is that skin is affected by lots of things, including genetics, hormones, stress, sleep, the products you use and the sun. Food is one piece of the puzzle. Here’s a sensible look at what’s worth knowing, without the fads.

Does sugar affect your skin?

Sugar gets a lot of blame online, and the reality is more nuanced. Many people find that cutting back on added sugar, such as soft drinks, lollies, pastries and sweetened snacks, is good for their overall health, and some notice their skin seems calmer and clearer too. Others don’t notice much difference at all.

There’s no need to cut out entire food groups or feel guilty about the occasional treat. A practical approach is to keep added sugar as an occasional extra rather than an everyday habit, and pay attention to how your own skin responds over a few weeks.

If you’re dealing with ongoing breakouts, diet is only one possible factor. Our guide to breakouts and acne covers other common causes and the treatments that can help.

What’s in your fridge matters

There’s no single secret anti-ageing ingredient hiding in the fridge. What tends to matter more is the overall pattern of how you eat. General healthy eating guidance looks something like this:

• Plenty of vegetables and fruit, in a mix of colours.
• Wholegrains rather than mostly refined breads and pastries.
• Protein from foods such as fish, eggs, legumes, tofu and lean meats.
• Healthy fats from foods like nuts, seeds, avocado and olive oil.
• Fewer highly processed foods and sugary drinks.

A balanced diet supports your general health, and your skin is part of that. It isn’t a quick fix, but it’s a solid foundation for everything else you do.

Water, sleep and the everyday basics

Drinking water through the day is a healthy habit that supports your overall wellbeing. It won’t replace a good moisturiser, though. If your skin feels tight or looks dull, it may be dehydrated, which is something skincare and treatments can help with. Read more in dry vs dehydrated skin.

A few other habits deserve just as much attention as what’s on your plate:

• Sleep. Regular, good-quality sleep helps you feel, and look, more rested.
• Stress. Busy, stressful stretches often show up in skin. Gentle movement, time outdoors and proper downtime all count.
• Sun protection. Wearing SPF 50+ every day is one of the best things you can do for long-term skin health.
• Moderation. Keeping alcohol and late-night takeaway as occasional extras is kinder to your health overall.

What about supplements?

Supplements are everywhere, from powders to gummies, and it’s hard to know what’s worth it. They aren’t a substitute for a balanced diet, and what suits one person may not suit another, especially if you take medications, have a health condition, or are pregnant or breastfeeding.

If you’re curious about supplements, a tailored approach makes more sense than guessing. Our partner Tugun Compounding Pharmacy compounds nutritional supplements tailored to you after an assessment by one of their pharmacists. To get started, request an order form and a pharmacist will contact you. They also compound personalised skincare, which you can read about in our guide to personalised compounded skincare and supplements.

For medical advice about your diet, nutrition or any health concern, please speak with your GP or a dietitian.

Inside out and outside in

Healthy habits support your skin from the inside. Professional treatments and good homecare work on the outside. The best results usually come from both.

In clinic, we can target the concerns you see in the mirror, such as dullness, dehydration, congestion and uneven texture, with treatments like LED, Hydro Jelly, peels and skin needling. At home, a simple routine with Australian Skin Institute skincare keeps things on track between visits.

Not sure where to start? Book a Skin Discovery Treatment. It includes a consultation, an in-depth skin assessment, one targeted modality and a homecare plan. It’s usually $180, and new clients pay $99. Your therapist will also ask about your lifestyle and routine, which helps build a clearer picture of what’s influencing your skin.

Make it a habit with a Skin Club

Like healthy eating, great skin comes from consistency rather than a one-off effort. Our Skin Clubs give you one professional skin treatment every month, with a plan tailored by your therapist:

• Radiance Club, $135 a month (regular value $180, save 25%), with 20% off Australian Skin Institute and Tugun Compounding Pharmacy retail.
• Renewal Club, $220 a month (regular value $275, save 20%), with 25% off Australian Skin Institute and Tugun Compounding Pharmacy retail.

Both clubs include a Welcome Pack of skincare goodies and a one-time Bring-a-Friend voucher, with a 6-month minimum term. Compare every option on our memberships page.

Ready to book? Give your skin care from both sides. Book online or visit one of our six Brisbane clinics.