Vegan Diets: Skin Friend Or Foe?

A vegan diet can have a positive impact on skin health. The diet is associated with a reduced risk of heart disease, diabetes, and some types of cancer. It can also help with skin conditions such as acne, wrinkles, dry skin, oily skin, thinning hair, and dandruff.

The vegan diet is beneficial for the skin as it does not include common triggers of skin problems such as whey, cow's milk, and fish. It also encourages the consumption of foods high in antioxidants, like fruits and vegetables, which can improve complexion.

However, a restrictive diet like veganism can also lead to repetitive eating patterns that lack essential nutrients, which can negatively affect the skin. For example, deficiencies of vitamins can cause skin discolouration, dark circles under the eyes, and brittle hair and nails.

Overall, a well-balanced vegan diet that includes a variety of whole foods can promote skin health.

Dairy consumption and acne

Dairy consumption has been linked to acne in several studies. The evidence suggests that dairy products can irritate or cause acne, with skimmed milk being the most likely acne trigger.

The proteins in milk, whey and casein, stimulate growth and hormones in calves and in humans when we drink their milk. When we digest these proteins, they release a hormone similar to insulin, called IGF-1, which is known to trigger breakouts.

In addition, the hormones in milk can also interact with our own hormones, confusing our body’s endocrine system and signalling breakouts. Lactose, the natural sugar present in milk, can also cause acne-related breakouts due to a lactose sensitivity or allergic reaction.

Some studies have found that total dairy consumption and total milk consumption were related to the occurrence of acne. However, researchers have also found that yogurt and cheese did not appear to be connected to acne.

A vegan diet, which excludes all animal-derived products, may therefore be beneficial for those suffering from acne.

Vegan diets and atopic dermatitis

Atopic dermatitis (AD) is a chronic inflammatory skin disease characterised by erythema papules and pruritic scaly plaques, predominantly in skin folds such as the hands, neck, and head. It has a prevalence of 2-3% in the adult population worldwide. Its aetiology is multifactorial, resulting from the interaction of genetic and environmental factors and immunological activity.

The conventional treatment for AD includes systemic or topical corticosteroids, emollients, anti-inflammatory drugs, antihistamines, and immunosuppressive drugs, such as cyclosporine-A.

The Relationship Between Diet and AD

AD has been associated with food allergies, and thus, avoiding certain foods is often recommended as a good therapeutic base. Plant-based diets such as a vegetarian diet are recognised as a complementary therapeutic option for AD.

A recent cross-sectional study investigated the relationship between adults with AD and lifestyle factors such as alcohol consumption, stress, obesity, physical activity, sleep duration, and diet. The study found no association between diet, specifically vegetarian and vegan diets, and the presence or severity of AD. However, class I obesity, a diet-related disease, was reported as a positively related factor with moderate to severe AD.

In contrast, another study found that a vegetarian diet significantly decreased the SCORAD (scoring atopic dermatitis, consisting of erythema, edema, crusts, and excoriation) index. The amelioration of skin inflammation went hand in hand with a significant decrease in serological parameters such as LDH5 activity, the number of eosinophils and neutrophils in peripheral blood, and PGE2 synthesis.

The Role of Plant-Based Diets in AD

Plant-based diets are known to have beneficial effects on inflammatory skin diseases. A plant-based diet is defined as all diets based on plant foods, including an abundance of vegetables, fruits, beans, lentils, legumes, nuts, seeds, fungi, and whole grains, with limited or no animal products or processed foods.

A well-balanced vegan diet can easily support the recommended amount of daily protein, vitamin A, and vitamin B2.

Although there are limited data to analyse the relationship between a vegan diet and skin diseases, evidence supports the concept that a well-balanced, whole foods vegan diet can be beneficial for inflammatory skin disease and its associated comorbidities.

Vegan diets and psoriasis

Veganism is a diet that abstains from consuming animal products, such as meat, dairy, and eggs. It has sparked a lot of buzz in recent years, as new research has claimed that there are major health benefits to a plant-based diet. However, there is still more work to be done in terms of research on this topic.

Benefits of a Vegan Diet for Psoriasis

A vegan diet can be beneficial for those with psoriasis, an immune-mediated skin disease. This is because a vegan diet typically requires that you eat vegetables and fruits rather than dairy, meat, and (most) processed snacks, and the natural antioxidants in these foods can impact the skin. In addition, a vegan diet cuts out a lot of products that are typically not great for your skin, such as dairy.

Risks of a Vegan Diet for Psoriasis

A restrictive diet like veganism can also lead to a repetitive diet that doesn't involve essential nutrients, which can negatively affect the skin. For example, deficiencies of various vitamins can cause darkening of the skin, dark circles under the eyes, and brittle hair and nails.

Recommendations

To avoid deficiencies, supplements and diet tracking might be in order. In addition, if you're not ready to commit to a vegan diet, you can make changes to your diet to improve your skin. For example, cut out skim milk and processed foods, and make sure that any dairy and meat you eat is hormone-free.

Vegan diets and skin elasticity

The skin is a vital organ that protects the body from the external environment. Skin health depends on both intrinsic and extrinsic factors. While intrinsic factors such as ageing and genetics contribute to weakened skin, extrinsic factors like UV radiation, pollution, smoking, humidity, and diet also play a role.

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. This diet has been associated with various health benefits, including a reduced risk of heart disease, diabetes, and certain types of cancer. In addition, a vegan diet can also have benefits for the skin.

The main components that provide elasticity to the skin are elastin and collagen. Collagen is a fibrous protein found in connective tissues, typically derived from animal sources. While vegan diets do not include collagen-rich foods, they can still support skin elasticity by boosting the body's natural collagen production.

Foods that Boost Collagen Production

A well-balanced vegan diet can include foods that boost collagen production in the body. Here are some examples:

• Beans: Beans are a good source of protein and other nutrients that support skin health.
• Oranges: Oranges are rich in vitamin C, which is essential for collagen synthesis.
• Red and Green Peppers: These vegetables contain vitamin C and other antioxidants that protect the skin.
• Broccoli: Broccoli is a good source of vitamin C and other nutrients that support skin health.
• Whole Grains: Whole grains provide fibre and other nutrients that promote overall health, including skin health.
• Nuts: Nuts are a good source of healthy fats, vitamins, and minerals that support skin health.

Supplements

In addition to dietary sources, certain supplements can also boost collagen production. Collagen "boosters" are supplements that contain vitamins and minerals, such as vitamin C, zinc, and copper, that are necessary for collagen synthesis.

Other Tips for Vegan Skin Care

• Sunscreen: Wearing sunscreen daily can help protect the skin from UV rays, which can break down collagen.
• Avoid Restrictive Diets: A restrictive vegan diet that is high in processed foods and low in whole foods may not provide all the necessary nutrients for skin health.
• Include Healthy Fats: Healthy fats, such as avocado, nuts, and seeds, are important for skin health and can help improve skin elasticity.

Vegan diets and hair health

A vegan diet can have a positive impact on hair health, but it's important to ensure a balanced diet and avoid nutrient deficiencies. Here are some key points to consider:

Nutrient Deficiencies

• Vitamin B12: Found only in animal products, so vegans should supplement with 25mcg daily or 2000-2500mcg twice a week.
• Vitamin D: Vegans in Canada and other regions with limited sunlight should consider a 1000-2000 IU vitamin D supplement during winter.
• Iron: Deficiency can lead to hair loss. Good vegan sources include beans, lentils, fortified cereals, dark chocolate, and molasses.
• Other Nutrients: Omega-3, biotin, iodine, vitamin E, protein, and zinc are also important for hair health and can typically be obtained through a balanced vegan diet.

Positive Hair Benefits

• Shinier, Thicker Hair: Many people report improved hair health, with increased shine and thickness, due to the high levels of antioxidants, vitamins, minerals, and phytochemicals in a vegan diet.
• Nail Health: A vegan diet can also lead to stronger nails, especially when including foods rich in silica, like millet, leafy greens, alfalfa, and radishes.

Tips for a Healthy Vegan Diet

• Fortified Foods: Include fortified cereals and plant milks to boost vitamin B12 and vitamin D intake.
• Iron-Rich Foods: Aim for adequate iron intake, as plant-based eaters need 1.8 times more iron than non-vegetarians. Beans, lentils, and dark chocolate are good sources.
• Healthy Fats: Avocado, nuts, and seeds provide essential healthy fats and help prevent weight loss during the transition to a vegan diet.
• Supplements: Consider taking supplements like omega-3, vitamin B12, and a multivitamin to ensure adequate nutrient intake.

Frequently asked questions