Nutrition advice and tips for problematic skin

Posted 23 October 2025

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If you’re looking to improve your complexion and clear your skin from the inside out, your diet really does play an integral part in reducing lingering skin issues that might have an impact on your self-confidence.

Having a nutritionally rich diet can help combat the problem areas on your skin and keep it glowing and clearer, whether you suffer from hormonal acne, dryness from the cold weather or redness. Exploring positive dietary changes can really improve the health of your skin. 

Unfortunately, there are plenty of factors that can cause our skin not to be at its best - stress, consuming products that are fried or contain refined sugar, prolonged travel and having a poor diet in general. Here are some of our top suggestions for helping you get the glowing skin you’ve always wanted.

Increase your Vitamin C intake for better results 

One key vitamin to help keep your skin looking the best it can be is definitely Vitamin C. It’s proven that those with Vitamin C deficiencies tend to experience dry, scaly and rough skin that bruises easily also.

Vitamin C contains a protective antioxidant which helps add extra protection against damage caused by the environment, as well as the sun. And because of the high levels of acidity, Vitamin C also has tons of anti-ageing benefits for the skin. Dermatologist Howard Sobel states, "The skin is triggered to heal itself by accelerating the production of collagen and elastin. It's a superior brightening agent that works to fade brown spots without altering normal skin pigmentation."

It can fight against fine lines, boost collagen in the skin, reduce the appearance of dark spots, naturally improve complexion and even out your skin tone. This is why Vitamin C is a common ingredient in serums, moisturisers and cleansers. Foods high in Vitamin C include oranges, grapefruits, strawberries, tomatoes and red peppers. 

Opt for foods and supplements high in Omega-3 

Not getting enough Omega-3 in your diet on a regular basis? Try incorporating more foods like salmon, mackerel, sardines, chia and flax seeds, as well as walnuts into your meals. There’s also cod liver oil, typically taken in capsule form. 

Omega-3 benefits problematic skin as it contains anti-inflammatory properties, which can combat skin conditions like psoriasis and eczema. It can also reduce acne outbreaks, improve hydration and minimise irritation overall and the effects of dermatitis. If you’re finding that your skin often or seasonally provides dry patches, you can actually use fish oil topically to moisture the skin as well - but that trick is not suitable for acne! Experts recommend trying to take between 250-500mg’s worth every day to reap the benefits of Vitamin E. 

Practice drinking more water and reducing alcohol intake

Upping your water intake is a no-brainer, but just as a reminder, here are some of the reasons why you’ll gain better skin as a result: drinking enough water helps to remove certain toxins that clog up your pores and cause breakouts, gives you a healthier pH balance and refreshes your skin's elasticity. If you’re looking to cut back on alcohol, we can definitely help you by letting you in on some of the big cons that alcohol has when it comes to keeping your skin looking good.

When you drink alcohol, acetaldehyde is released into the body, which dehydrates skin and tissues throughout the body. Dermatologist, Dr Amy Spizuoco, explains just how much further the lasting damage can be from frequent alcohol intake, “Alcohol dilates the pores of the skin, leading to blackheads and whiteheads. And if it is not properly treated, it can go on to cause inflamed skin papules (lesion-like bumps) and cystic acne. This decreases normal cellular turnover and leads to an unhealthy, dull complexion.” 

Want to cover all bases? Check your Vitamin E levels 

Vitamin E helps to reduce the appearance of scars, healing wounds as well as discolouration and swelling on the skin. Like Vitamin C, Vitamin E also has anti-inflationary and helps absorb the energy from UV light. 

Cosmetic Chemist, Ni'Kita Wilson, delves into the power of Vitamin E, "Free radicals are on a destructive quest to become stable, so they are ready and willing to snatch an electron from anything that comes in its path, including DNA, skin proteins, connective tissues, and cell membrane. The more you can quench the free radicals' thirst for stability, the better your skin will be protected, which is where vitamin E comes into play." So, if you’re looking for food high in Vitamin E, try eating more of the following: sunflower seeds, hazelnuts, avocados, mangos, shrimp and spinach. 

Find your perfect E-Learning course to learn more

If you’re looking to take a deeper dive into all things Nutrition, why not explore The Training Room’s online course selection! There’s plenty to choose from in our Health and Fitness offerings, plus, these courses can be completed entirely online. You’ll also receive excellent tutoring and career support along the way. Find out more today!