How does a vegan diet affect the skin?

Many vegans avoid animal products for ethical reasons. But not only the environment and animals benefit from eating a plant-based diet. Apparently, this should also improve your skin. One myth says that animal foods can have a negative effect on our skin, while plant-based foods have a positive effect. According to Marianne Meli (39) this cannot be generalized as such. “There are definitely animal foods that can adversely affect the skin. But this can also apply to herbal products,” explains dermatology and venereal medical director at Dermanence dermatology practice in Zurich.

Animal products under a magnifying glass

Milk and dairy products can make acne worse, as they affect hormone levels. This is especially true for semi-skimmed milk and skim milk. “Hyperglycemic carbohydrates like sugar, pasta, and white bread that are vegan or can be made vegan also have the same effect,” explains Meli. There are also animal foods that have a very positive effect on the skin, such as fatty fish or shellfish. These products contain, among other things, omega-3 fatty acids, iron and zinc. “Quark and yogurt can also improve skin because they’re good sources of protein and B vitamins,” says Meli.
According to the expert, a balanced diet with a source of vitamins and minerals is especially important for healthy skin. It doesn’t matter if the diet is vegan or not. “But it can be said with certainty that people who eat vegan are more inclined to eat a balanced diet,” the dermatologist says.

Advantages and disadvantages of a vegan diet

According to Meli, there are many vegan foods that are generally very healthy and also have a positive effect on the skin. «First of all, antioxidants that protect cells from harmful free radicals are vegan in nature. Examples are vitamin C in citrus and fruit, vitamin E in nuts and whole grain products, and beta-carotene in various vegetables such as carrots, pumpkin or spinach,” explains the dermatologist. The vegan diet is also loaded with essential fatty acids that support cell membranes and cell metabolism and lead to skin healing. offers plenty of healthy fats, including seeds, nuts, avocados, and oils in olive oil.

The disadvantage of a vegan diet is that it does not contain vitamin B12. This is one of the few vitamins that the body cannot produce on its own. “It is abundant in meat, fish, seafood, eggs and dairy products. Therefore, a dietary supplement containing vitamin B12 is imperative,” warns Meli.

Beautiful skin with a vegan diet

If you’re vegan and want to improve your skin, you have to make sure you’re eating a balanced diet: the more colorful the better. “Adequate protein, iron, calcium, zinc and iodine intake should be paid particular attention to, because it is more difficult to provide than an animal diet,” says Meli. When it comes to fats, high levels of omega-3 fatty acids are important. According to the dermatologist, you should also eat plenty of antioxidant-containing foods and take vitamin B12 as a nutritional supplement. “It is also recommended to reduce sugar and drink plenty of water or unsweetened tea.