Many individuals choose a vegan diet for its health benefits, often associating health with improved appearance. In essence, many health-conscious actions are driven by the desire to enhance looks. With celebrities like Carrie Underwood, Emily Deschanel, Emma Chamberlain, Demi Moore, and Natalie Portman endorsing veganism, it’s understandable that many expect plant-based diets to yield both internal and external beauty rewards.
Unfortunately, expectations aren’t always met, particularly without the additional benefits of a celebrity lifestyle, such as luxurious skincare treatments. Some skincare professionals have identified a phenomenon known as “vegan face” (as noted by the Evening Standard), which isn’t particularly appealing.
Veganism can cause loose, saggy skin
Inge Theron, founder of Face Gym, supports veganism but acknowledges its potential impact on appearance. She explained to the Evening Standard that vegans often experience decreased facial skin elasticity due to insufficient collagen and elastin. These proteins are crucial, and Theron cautions, “If your body doesn’t get the protein that it needs, it can cause your skin to become dry, sallow, crepey and lackluster, with saggy jowls and a loss of muscle tone and elasticity.” She believes plant proteins alone are inadequate, advising appearance-conscious vegans to consider supplements.
Joanna Vargas, a skincare professional in NYC, concurs that “being a vegan can be aging.” She remarked to Furthermore, “I see 27-year-old vegans who don’t have good elasticity. There’s no snap-back to their skin tone because they’re not getting enough protein.” Vargas highlights that completely removing meat, fish, eggs, and dairy may result in a deficiency of essential fatty acids and B vitamins, leading to dull and lifeless skin.
However, according to the National Academy of Sports Medicine, this issue isn’t widespread. They suggest that a variety of plant-based proteins can provide adequate protein.
Veganism can also lead to breakouts
Another challenge with a vegan diet is its potential to cause frequent breakouts. A skincare blogger from The Klog shared her experience of adopting a vegan diet, which resulted in numerous zits. Despite warnings of potential skin issues, she expected her complexion to radiate. To understand why she didn’t achieve this, she consulted nutrition expert Brooke Alpert. Alpert told Byrdie, “Chances are … you replaced meat from your diet with more sugar or refined carbohydrates. Eating more carbohydrates and sugar can directly influence acne production.”
Other experts attribute severe acne among vegans to a lack of vitamin A, omega-3 fatty acids, and zinc, nutrients that combat breakouts. Additionally, many plant-based foods contain antinutrients that hinder zinc absorption and may cause digestive issues, contributing to pimples (as per GoodGlow).
Here’s how to counter the negative effects of a vegan diet
Does eliminating animal products mean accepting a saggy, blemished complexion? Not necessarily. Functional medicine specialist Susan Blum, M.D., M.P.H., told Furthermore: “A lot of people eliminate meat and animal products in an effort to be healthier, but you really have to know how to eat right to make being a vegan work for you.”
Blum advises vegans to incorporate protein into each meal, preferring natural sources like legumes, nuts, and whole grains, while avoiding overly processed soy meat substitutes. GoodGlow warns against soy products if breakouts occur, as they can disrupt hormones and worsen acne. Although zinc supplements can combat breakouts, they’re ineffective when consumed with zinc-blocking phytic acid-rich foods like raw spinach or dark chocolate.
If your skin condition is severe, consider indulging in a vegan-friendly facial, such as those offered by Face Gym. Theron recommends a DIY approach by increasing protein intake, taking skin pre-and pro-biotics, collagen supplements, and using a strong exfoliator to remove dull, dry skin.
How to supplement a vegan diet to help your skin
According to Learn Skin, protein contains amino acids crucial for collagen and elastin production, providing skin structure and fullness. Proline and glutamate can stimulate collagen production and enhance skin. Plant-based proteins lack the complete amino acid profile of animal proteins, emphasizing the need for supplementation or a diverse range of plant-based proteins (per News Medical Life Sciences).
Vitamin B12 and iron deficiencies in a vegan diet can cause dark under-eye circles (via Byrdie). MedicalNewsToday suggests consuming plant-based proteins like edamame and tofu to boost protein intake, while also supplementing B12 and iron. A varied diet is essential to avoid nutritional deficiencies (via Byrdie). A 2022 article in Dermatology Practical & Conceptual notes that oral or topical collagen supplements can slow skin aging and reduce wrinkles.
Incorporating probiotics into a vegan diet can restore skin’s microbiome. A 2016 review in the Journal of Drugs in Dermatology found that probiotics can slow skin aging by balancing skin pH, reducing sun damage, and relieving oxidative stress.
Vegan diets can benefit the skin
A 2021 study in the Journal of the Academy of Nutrition and Dietetics suggests that a plant-based diet can decelerate skin aging. Fruits and vegetables, rich in antioxidants, help reduce inflammation and oxidative stress. Vitamin C, in particular, aids collagen synthesis. Nuts and legumes, abundant in unsaturated fatty acids, can mitigate sun-related skin aging. According to Healthline, proper planning is crucial to ensure adequate nutrient intake from plant-based foods.
It’s also important to avoid excessive consumption of a single food or extract. A 2020 study in Nutrients found that women consuming ½ cup of mangoes daily experienced fewer wrinkles after four months. However, those who ate 1½ cups daily saw increased wrinkles, attributed to elevated sugar disrupting skin collagen structure.
Diet isn’t the sole determinant of skin aging. Factors like smoking, sleep, exercise, and environment can hasten skin aging through inflammation and oxidative stress (per Journal of the Academy of Nutrition and Dietetics). Excessive sun exposure also contributes to wrinkles and age spots.
