What to Eat for Better Skin: Supplements & the Fiber-Acne Connection | Dr. Mamina Turegano

Why It Matters

Integrating proven dietary changes and targeted supplements with topical care can dramatically reduce skin disease severity and slow aging, creating a competitive edge for brands and a practical roadmap for consumers seeking lasting skin health.

Key Takeaways

• High‑glycemic foods and dairy can trigger acne and aging.
• Fiber supports hormone balance, reduces constipation‑related acne flare-ups.
• Mediterranean‑style, high‑fiber diet benefits psoriasis and overall skin health.
• Oral Polypodium leucatomos and niacinamide lower sunburn and skin‑cancer risk.
• Collagen peptides, probiotics, omega‑3s, and senolytics aid skin repair and aging.

Summary

The discussion centers on how internal nutrition and targeted supplements complement topical skincare to improve skin conditions ranging from acne to hyperpigmentation. Dr. Mamina Turegano emphasizes that diets high in sugar, refined carbs, and dairy elevate insulin and hormone fluctuations, aggravating acne, aging, and inflammatory skin disorders, while processed foods, alcohol, and smoking exacerbate psoriasis. Evidence points to a Mediterranean‑style, high‑fiber regimen as the most beneficial for psoriasis and overall skin resilience, with fiber also crucial for estrogen metabolism and reducing constipation‑linked acne. The conversation highlights specific supplements: Polypodium leucatomos (found in Heliocare) acts as a “pill sunscreen,” protecting DNA and reducing sunburn; oral niacinamide has been shown in a NEJM study to cut non‑melanoma skin cancers by 20‑30%; hydrolyzed collagen (e.g., Verisol) improves skin and joint health; and antioxidants from colorful produce bolster the body’s oxidative defenses. Additional compounds such as glutathione, alpha‑lipoic acid, and ginkgo receive modest support for hyperpigmentation, while probiotics, omega‑3 fatty acids, and emerging agents like urolithin A and senolytics target gut‑skin axis health and cellular senescence. The hosts also note the growing interest in combining these nutrients with topical formulations for synergistic effects. For consumers and industry professionals, the takeaway is clear: a dual strategy of dietary modification—low glycemic load, high fiber, Mediterranean fats—and evidence‑based supplementation can amplify skin outcomes beyond traditional topical routines, offering a proactive, holistic pathway to healthier, younger‑looking skin.

Original Description

You can buy every serum on the market and still be fighting your skin from the outside in. A triple board-certified dermatologist makes the case for going internal first.

Dr. Mamina Turegano @dr.mamina covers the nutrition principles that actually have clinical evidence behind them: why high-glycemic foods accelerate aging, why dairy drives acne, why the Mediterranean diet is the most well-studied for psoriasis, and the surprising connection between constipation and adult hormonal acne. She then walks through the supplement stack worth considering — collagen peptides (and which form actually has good studies), niacinamide, polypodium leucotomos, glutathione, omega-3s, probiotics, and urolithin A — with honest takes on where the evidence is strong and where it's still catching up.

This is the inside-out skincare conversation the industry doesn't want you having.

Watch the full episode: https://youtu.be/EqnYY8X9dho