Itchy, reactive skin doesn’t start and end at the surface. In mild eczema (atopic dermatitis), the skin barrier, immune system, and gut talk to each other constantly—so what you eat (and, in some cases, supplement) can impact skin health.
In this article, we spotlight whole-food sources and targeted supplements with the best evidence for adjunct support that underpin skin structure, immune balance, and gut function.
Atopic dermatitis (AD)—the most common type of eczema—is characterised by dry, itchy skin and secondary changes from chronic rubbing or scratching. AD affects around 10–20% of children and 2-8% of adults [1], often appearing on the hands, face, neck, and the folds of elbows and knees.
The root cause of this skin condition is multifactorial, involving both internal and external factors:
Weakened Skin Barrier + Overreactive Immune System + Environmental Triggers = Atopic Dermatitis (Eczema)
Gut health plays a key role in immune regulation, and studies suggest that increased intestinal permeability—aka leaky gut—may exacerbate or initiate eczema.
With a leaky gut, the intestinal barrier becomes overly permeable, allowing partially digested food particles, toxins, and allergens to enter the bloodstream—possibly triggering immune reactions and widespread inflammation.
Skin barrier dysfunction, combined with dysbiosis (i.e. alteration of your gut microbiota) and subsequent impaired immune tolerance, is thought to underlie the link between atopic dermatitis and food allergy. In fact, around 40% of patients with AD also have a food allergy [2,4].
However, further research is needed to clarify the gut-skin interplay in AD.
While food allergy and atopic dermatitis (eczema) are closely linked and can coexist, whether the intake of certain foods can trigger AD has remained unclear for a long time.
Current evidence shows that AD generally arises before the development of food sensitisation. Combined with the finding that food allergy is more prevalent in those with severe and chronic AD, this provides clear support for the hypothesis that it is AD causing food allergy, rather than the other way around [2].
In fact, like the leaky gut condition, the impaired skin barrier in AD allows environmental and food allergens to penetrate the skin and sensitise the immune system even before ingestion.
Food, Immunity and Atopic Dermatitis: How It Works
There are two possible mechanisms by which food intake can exacerbate AD, involving immunoglobulin E (IgE) antibodies or not: IgE-mediated and non-IgE-mediated pathways [5,6].
When a susceptible individual is exposed to an allergen, their immune system produces specific IgE antibodies against it—this can be verified by skin prick tests or a blood test for specific IgE.
Reactions are usually rapid, occurring within minutes to a few hours of exposure.
In these cases, eliminating the trigger food from the diet can reduce the severity of AD.
These do not involve IgE antibodies but are mediated by other parts of the immune system.
Reactions are typically delayed, often appearing hours or even days after exposure.
This delayed onset makes identifying the causative food much more challenging.
Evidence suggests that early introduction of foods in infancy—through exposure to the gut immune system—may help prevent their development [2].
It really depends on whether you’ve been clinically diagnosed with a food allergy [7]. For example, if you’re allergic to eggs, eliminating them from your diet is likely to help.
If not, elimination diets are not recommended for AD patients, as evidence shows no improvement in symptoms. This is especially important for children with AD, as restrictive diets can put them at risk of growth impairment. Even worse, starting an elimination diet or allergy testing in people without a confirmed food allergy could actually create a new food allergy, rather than prevent it [5,6].
It’s also worth remembering that histamine-releasing foods can trigger itching, even without an underlying allergic reaction [5].
That’s why personalised dietary advice and medical guidance are crucial for safe and effective AD management.
As noted above, elimination diets as a general treatment for AD patients without a diagnosed food allergy are not recommended.
However, patients with clinically confirmed food allergies (skin prick test- and/or IgE-positive) may benefit from targeted dietary restrictions [7].
Example in children:
A 3-year study of 100 children with severe AD linked to food allergy (egg, peanut, milk, shellfish, wheat, fish, soy or mustard) assessed the effect of removing the specific allergen from their diet on AD severity and IgE levels [8].
Significant improvements were seen, including a reduction in AD symptoms, lower use of topical treatments (e.g. corticosteroids), and decreased food-specific IgE levels.
Interestingly, some children were able to reintroduce the allergenic food within 3 years: 100% for wheat flour, 95% for milk, 90% for egg and 50% for soybeans. However, no tolerance was observed for seafood or peanuts.
Example in adults:
Eliminating certain food additives over 6 weeks—such as preservatives (e.g. sorbic acid E200) or colourings (e.g. tartrazine E102)—was found to be beneficial for a group of adults with AD [9].
Late AD reactions:
Certain foods may contribute to delayed exacerbations of AD, typical of non-IgE-mediated reactions [7].
For example, food challenges with cow’s milk, hen’s egg, wheat, soy, chocolate, cheese, and yoghurt triggered late flares of AD in children—even though specific IgE antibodies to these foods were mostly negative [10,11].
Pro-inflammatory foods weaken your gut microbiome and, in turn, your immune system and overall health.
Red flags include:
Here are some of the top micronutrients found in whole foods and supplements that may help improve AD symptoms, mainly through their anti-inflammatory and antioxidant properties, which support both skin and gut health [2,12]:
Collagen is the skin’s main structural protein, giving it its firmness, elasticity, and ability to retain moisture; as collagen breaks down with age, skin becomes thinner, drier, and more prone to wrinkles and sagging. Boosting the body’s natural collagen reserves can help [13,14].
Don’t forget vitamin C, which is essential for collagen synthesis, skin integrity, and protection against oxidative stress.
Tip: bone broth is the ultimate natural source of collagen, and rich in gelatin, amino acids, and minerals that support skin elasticity. Look for broth made from organic, pasture-raised, or grass-fed animals or make your own. However, hydrolysed collagen in supplements demonstrates greater bioavailability (due to its smaller molecular size, usually between 500 and 2000 Da) and bioactivity (via bioactive peptides that promote collagen synthesis).
Probiotics and prebiotics help balance and preserve the good bacteria in your gut, which in turn supports immune function [15].
Some studies suggest that probiotics may improve symptoms in patients with moderate-to-severe AD[16]. However they may hold more promise for preventing AD than for treating established disease.
Interestingly, breastfeeding appears protective in high-risk children, as it promotes colonisation of beneficial bacterial groups such as Lactobacillus and Bifidobacteria in the gut [17].
Tip: fermented foods (e.g. yoghurt, kefir, kimchi) are a great source of probiotics; and resistant starches in green bananas or cooked and cooled potatoes are a great prebiotic source.
Vitamins D + E
Vitamin D plays a key role in immune regulation—deficient levels are often linked with more severe AD. Supplementation may improve AD symptoms by enhancing skin barrier function and reducing inflammation—especially when combined with vitamin E.
A recent systematic review highlighted that vitamins D and E have the strongest evidence for supporting AD management [2]. While vitamin D does not cure or prevent AD, it may ease symptoms such as eczematous reactions and skin irritation [18].
Tip: along with mindful sunlight exposure, fatty fish, and green leafy vegetables, eating organic beef liver is a great wholefood source of both vitamins D3 and E.
Vitamin A
Vitamin A is essential for skin repair and maintenance—making it crucial for healthy skin.
Tip: while carrots, sweet potatoes, leafy greens are all good sources, organic beef liver is extremely rich in Vitamin A.
Vitamin B6
Vitamin B6 (pyridoxine) contributes to skin health and immune regulation. Deficiency has been associated with more severe AD.
Tip: Organic beef liver is one of the richest natural sources of B-vitamins.
Silica
A powerful mineral that activates enzymes crucial for collagen production. Silica also strengthens the skin barrier, promotes hydration and elasticity, and reduces fine lines and wrinkles [19].
Tip: eat bamboo shoots, a great source of silica bamboo shoots are mildly antibacterial for your gut and can be eaten raw.
Zinc
Zinc supports skin repair, collagen synthesis and has anti-inflammatory properties.
Tip: Oysters have the highest zinc content of any whole food source.
Copper
This essential trace mineral which helps the synthesis and stabilisation of skin proteins.
Tip: shellfish, cocoa, and shiitake mushrooms all provide copper, but our favourite wholefood source is organic beef liver.
Omega-3 fatty acids
Omega-3 fatty acids are crucial for AD management; they calm inflammation by lowering pro-inflammatory cytokines and eicosanoids—small fat messengers that are often too high in AD, and help maintain the skin barrier’s integrity and function.
A recent study found that children supplemented for 4 months with omega-3 fatty acids (DHA and EPA), in combination with vitamin D and GLA (i.e. an omega-6, yet implicated in anti-inflammatory pathways), showed a marked improvement in AD severity—shifting from moderate to mild [20].
Getting all of the above nutrients into your diet may not always be easy.
We formulated the Complete Clear Skin System to help.
The Complete Clear Skin System was formulated with targeted, natural ingredients used in traditional Western Herbal medicine to help clear and repair problem skin from within.
The system works by pairing clinically-studied, targeted botanicals; collagen peptides; vitamin; probiotics; and advanced nutritional compounds like polaprezinc® that work to improve your skin health, by improving your gut health and addressing common problems associated with problem skin.
Skin + Gut focuses on restoring skin function and microbiota Skin conditions such as atopic dermatitis (eczema), acne, or psoriasis are linked to impaired skin barrier and microbiota (similar to an imbalanced gut ecosystem).
The formula combines minerals (zinc, copper), vitamins (A, B5, D3), a probiotic strain (S. cerevisiae var. boulardii), and a plant extract (burdock root) to help balance the skin ecosystem through their antibacterial, antioxidant, anti-inflammatory, and detoxifying properties. These ingredients also provide additional support for gut health.
Collagen Restore targets skin structure and gut wall integrity. Bringing the mortar to repair a brick wall is crucial, right? The same goes for your damaged skin. Collagen peptides act as the building blocks for collagen—and collagen is the mortar of your skin’s structure. Silica from bamboo further supports collagen synthesis and skin barrier function.
The formula also works from within, with the prebiotic GOS Bimuno to nourish beneficial gut bacteria, and zinc, which is essential for combating inflammation, reducing oxidative stress, and repairing tissues. Healing your gut will help heal your skin.
Organic Liver Multivitamin supports your daily micronutrient needs. Vitamins and minerals are essential for enzyme and cell function—the very basics! Repairing your skin and gut is a demanding process that requires an army of helpers. Without balancing your micronutrient levels (which are often compromised in skin conditions such as eczema), achieving significant and lasting healing is unlikely.
On top of that, modern diets have become deficient due to soil depletion, which impacts the nutritional quality of food on the market. Organic liver is an excellent way to ensure an adequate supply of vitamins and minerals—without the taste of liver itself.
These powerful supplements don’t magically replace a balanced diet and lifestyle—guided by targeted recommendations as listed above—but they can significantly accelerate the process and help restore lasting skin and gut function, so you won’t have to go through yet another fruitless, mismatched protocol that only treats the symptoms.
Always consult a health care practitioner before starting a new supplement protocol. For severe skin conditions, work with a dermatologist.
Best-selling skin clearing supplement system to help repair problem skin from within.
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This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
*Results from a customer survey taken in July 2022.
