What Does Going Vegan Do to Your Skin? The Complete Guide

November 2, 2025 •

4 min read

Studies have shown a strong link between dietary choices and skin health, impacting inflammatory conditions like acne and psoriasis. For those considering a plant-based lifestyle, understanding what does going vegan do to your skin is crucial for managing potential benefits and drawbacks and ensuring a radiant complexion.

Quick Summary

Adopting a vegan diet can reduce skin inflammation and improve conditions like acne by eliminating dairy and increasing antioxidant intake. However, poor planning can lead to nutrient deficiencies impacting skin health and wound healing. A balanced approach with proper supplementation is key to achieving optimal results and avoiding potential issues.

Key Points

Reduced Inflammation: A vegan diet eliminates inflammatory animal products like dairy and red meat, which can improve conditions like acne and eczema.
Antioxidant Protection: Increased intake of fruits and vegetables provides potent antioxidants that help protect skin from aging and environmental damage.
Gut-Skin Connection: A high-fiber, plant-based diet supports a healthy gut microbiome, which positively influences overall skin health.
Nutrient Deficiency Risks: Poorly planned vegan diets can lead to deficiencies in B12, iron, zinc, and omega-3s, potentially causing skin problems like hyperpigmentation and delayed wound healing.
Scarring Concerns: Some studies indicate potential for poorer wound healing outcomes and increased scarring in vegans with lower B12 and iron levels.
Proper Planning is Key: To reap the benefits and avoid risks, vegans must consume a wide variety of whole foods and utilize supplements for key nutrients.

The Potential Benefits of a Vegan Diet for Your Skin

Transitioning to a vegan diet can offer several skin health advantages, primarily stemming from a reduction in pro-inflammatory foods and an increase in nutrient-dense plant-based options. Many users report a clearer, more radiant complexion after making the switch, though individual results can vary.

Reduced Inflammation

Many common skin conditions, including acne, eczema, and psoriasis, are linked to chronic inflammation. A typical Western diet high in processed foods and animal products often contributes to this inflammation. By eliminating inflammatory triggers like dairy and red meat, a well-planned vegan diet can have a noticeable calming effect on the skin. Dairy, in particular, has been associated with increased levels of insulin-like growth factor 1 (IGF-1), which can trigger acne breakouts.

Boosted Antioxidant Intake

Plant-based foods are naturally rich in antioxidants, which are vital for protecting skin from free radical damage and premature aging caused by environmental factors. Vegans tend to consume more fruits, vegetables, and other antioxidant-rich foods, which can help promote skin repair and a more even tone.

Antioxidant-rich vegan foods include:

Berries
Spinach and other leafy greens
Tomatoes
Nuts and seeds
Green tea

The Gut-Skin Axis

A healthy gut microbiome plays a significant role in skin health. Plant-based diets, which are naturally high in fiber and often include fermented foods, promote a diverse and beneficial gut bacterial ecosystem. This improved gut health can positively impact the gut-skin axis, reducing inflammation and supporting the skin's natural barrier function.

The Potential Risks and Challenges for Your Skin

While a vegan diet offers many benefits, it also requires careful planning to avoid nutrient deficiencies that can negatively impact skin health. In some cases, poor planning can lead to new or worsened skin issues.

Nutritional Deficiencies

Without intentional supplementation or fortified foods, a vegan diet can lead to deficiencies in nutrients essential for healthy skin, including vitamin B12, iron, zinc, and omega-3 fatty acids.

Vitamin B12: Deficiency can cause hyperpigmentation and changes in skin and nails.
Zinc: Involved in wound healing and skin repair, low levels can worsen acne and slow healing.
Omega-3s: Essential for skin hydration and reducing inflammation. Without fatty fish, vegans need plant-based sources or supplements.
Iron: Deficiency can lead to pale skin and brittle nails.

Impact on Wound Healing and Scarring

Some research suggests that a vegan diet may negatively influence wound healing and the outcome of surgical scars, potentially due to lower levels of B12 and iron, which are crucial for collagen production. In one observational study, vegan patients showed worse scarring after dermatologic surgery compared to omnivores. However, these studies often don't account for other factors, and proper nutrient management is key.

Comparison: Vegan vs. Omnivore Diet Effects on Skin


Feature	Balanced Vegan Diet	Standard Omnivore Diet
Inflammation	Generally lower due to reduced intake of processed foods, dairy, and red meat.	Often higher, especially with high consumption of dairy and fatty meats, contributing to conditions like acne.
Antioxidant Intake	Typically higher due to increased consumption of fruits, vegetables, nuts, and seeds.	Variable; can be low if the diet is heavy in processed foods and animal products and lacks produce.
Gut Microbiome Health	Tends to promote a more diverse and healthier gut environment due to high fiber intake.	Can lead to dysbiosis if low in fiber and high in saturated fats and refined sugars.
Collagen Production	Requires careful planning to ensure adequate protein, iron, and vitamin C intake; potentially impacted by B12 deficiency.	Generally sufficient sources of protein, iron, and B12, but can be impacted by inflammatory factors.
Nutrient Deficiencies	Risks of B12, iron, zinc, and omega-3 deficiencies without proper supplementation.	Deficiencies are less common with a varied diet, but poor food choices can still lead to issues.
Skin Aging	High in antioxidants and vitamins, potentially offering protection against premature aging.	Can be accelerated by diets low in antioxidants and high in inflammatory foods.

Tips for Achieving Optimal Skin Health as a Vegan

To maximize the benefits and mitigate the risks, a well-planned approach is essential.

Prioritize Whole Foods: Focus on fruits, vegetables, legumes, whole grains, nuts, and seeds, which are packed with vitamins, minerals, and antioxidants.
Supplement Wisely: A vitamin B12 supplement is non-negotiable for most vegans. Consider an algae-based omega-3 (EPA/DHA) supplement and monitor iron and zinc levels, especially if experiencing related symptoms.
Stay Hydrated: Drinking plenty of water is crucial for maintaining skin elasticity and preventing dryness.
Balance Protein Intake: Ensure you get enough protein from a variety of plant sources like lentils, beans, tofu, and quinoa throughout the day to cover all essential amino acids.
Watch Processed Vegan Foods: Many packaged vegan products are high in refined sugars and unhealthy fats, which can counteract the benefits of a whole-food diet.
Use SPF: A healthy diet doesn't replace the need for sun protection. Use sunscreen to protect your skin from UV damage.

Conclusion: A Balanced Perspective on Veganism and Skin Health

Ultimately, the effect of going vegan on your skin depends on the quality of your diet. A well-planned, whole-food vegan diet rich in antioxidants, fiber, and healthy fats can significantly reduce inflammation, improve gut health, and lead to clearer, more radiant skin. However, without careful attention to nutrient intake, particularly B12, iron, zinc, and omega-3s, there is a risk of developing deficiencies that can negatively affect skin health and wound healing. For best results, prioritize whole plant foods, supplement where necessary, and consult with a healthcare professional or dermatologist to address specific skin concerns. For further reading on the scientific basis, refer to studies like The Influence of a Plant-Based Diet on Skin Health.

Frequently Asked Questions

A vegan diet can be beneficial for acne by removing dairy, which is often linked to breakouts through hormonal effects. However, if the diet is high in refined sugars and processed foods, or lacks key nutrients like zinc, it can still trigger acne.

The biggest nutritional risk for vegans is a vitamin B12 deficiency, as it is found almost exclusively in animal products. A deficiency can lead to serious skin issues like hyperpigmentation.

Yes, a well-planned vegan diet can help with inflammatory conditions. By eliminating inflammatory foods and increasing antioxidants, it can reduce overall inflammation in the body and skin.

Vegans can get omega-3s from plant sources like flaxseeds, chia seeds, and walnuts. However, many choose to supplement with an algae-based omega-3 supplement to ensure adequate levels of EPA and DHA, which are crucial for skin health.

Whether vegan skin is 'better' depends on the quality of the diet. A balanced, whole-food vegan diet can be highly beneficial, but an unhealthy vegan diet can be detrimental. Similarly, a well-balanced omnivore diet can also support healthy skin. It is the quality of food, not just the label, that matters most.

The timeframe varies by individual. Some people report noticing changes, such as reduced oiliness or clearer skin, within a few weeks, while for others, improvements may take several months as their body adjusts and nutrient levels stabilize.

No, a balanced vegan diet, rich in antioxidants and vitamins from fruits and vegetables, is often associated with protection against premature skin aging. However, a diet lacking key nutrients like protein and vitamin C, and high in processed sugars, could negatively affect collagen and accelerate aging.