Do Probiotics Have the Potential to Enhance Your Skin Health?

Grabbing a bottle of kombucha or opting for a grain bowl at lunch can boost your gut health thanks to their high probiotic content. Similarly, by incorporating fermented foods like kimchi into your diet, you can further strengthen your gut microbiome. However, have you ever considered the microbiome present on your skin?

The Gut-Skin Axis explains the robust correlation between gut health and skin health. An imbalance in our gut microbiome often reflects in our skin leading to conditions such as acne, psoriasis, and dermatitis. The last decade has seen a growth in interest regarding the link between gut health and immunity, steering research towards understanding the relationship between gut and skin health.

Roshini Raj, MD, a gastroenterologist, author, and founder of Tula Skincare explains, "As research advances, we are discovering the intricate ways in which a healthy microbiome interacts with various organ systems, including the skin." Recognizing these interactions, several beauty brands use probiotics in their products to harness the benefits.

Our skin, which constitutes about 15 percent of our body weight, is our largest organ. It acts as a protective shield for our body, and its microflora, a mixture of bacteria, fungi, and viruses, need to stay in a delicate balance to maintain this shield.

Changes in this microflora balance can trigger skin problems. Mary L. Stevenson, MD, FACMS, associate professor of micrographic surgery & dermatologic oncology at NYU Langone Medical Center, explains how a divergence in the microflora on our skin can lead to various skin problems.

The correlation between the gut, skin and brain is similar to a giant Jenga puzzle. If one part is disturbed, the others follow suit. In a study about psoriasis, researchers discovered that psoriasis patients had more gastrointestinal issues than their healthy counterparts. Interestingly, treating the skin condition also improved the patients' gut health.

Our increasingly sedentary and high-stress lifestyles can lead to alterations in our skin's microbial composition, often resulting in immune system disruptions and potentially more skin conditions.

Probiotics, live microorganisms beneficial to their host, are commonly sold in the form of Lactobacillus and Bifidobacterium. They are known to enhance immune function by fortifying the gut's mucosal barrier, eliminating harmful bacteria, and given that the majority of immune cells reside in the gut, maintaining a balance in our gut health is crucial for our overall health.

Over the years, dermatologists have hypothesized a link between the gut, skin, and mental health. Recent research confirms this theory, with studies demonstrating that individuals with acne frequently deal with depression, anxiety, and other psychological difficulties. Skin conditions can have a considerable impact on mental health, with links found between gastrointestinal issues and skin conditions like rosacea.

Improving gut health, often through a blend of probiotics and medication, often leads to betterment of skin conditions like eczema, dermatitis, and acne. According to Dr. Raj, everyone might benefit from adding probiotics to their skincare routine, as the key benefit lies in reducing inflammation. She elaborates that both topical probiotic extracts and probiotics taken orally can yield several benefits for the skin. This is primarily because probiotics aid in reducing overall bodily inflammation, thus benefiting the skin by reducing redness, improving hydration, and promoting collagen and elastin production.

If you've made up your mind about incorporating a probiotic into your skincare regime, it's important to know what to look for before making a purchase.

Dr. Raj suggests that probiotic strains beneficial for the gut are likely to be beneficial for the skin as well, because a balanced microbiome is integral to skin health. Strains from the Lactobacillus and Bifidobacter families are generally recommended for optimal skin health. Companies like Tula that focus on probiotics usually opt for specific oral probiotic strains that have been proven to provide specific benefits for skin health, as per Dr. Raj.

In addition to identifying the probiotic strain(s) contained in a supplement, the packaging on the back of the bottle will also mention CFU – Colony Forming Units, indicating the number of cells included in each dose. The CFU for a probiotic generally ranges from 1 to 10 billion and may be denoted as 1 x 10 to the 9. However, a higher number isn't always synonymous with better quality, as it includes both live and dead organisms in the bottle. Some manufacturers voluntarily provide the number of live bacteria available at the product's shelf-life end, and not the total number. Active bacteria are essential for obtaining any actual benefit.

The recommended dosage for a probiotic can vary from 1 capsule daily to 2 or more capsules twice a day, depending on the product instructions. Remember that certain probiotics may require refrigeration. Besides probiotic strains, many skincare products also include prebiotics - non-digestible fibers that aid in the growth of probiotics. Prebiotics like Jerusalem artichoke or konjac root may also be found in products like Hum Nutrition's Skin Squad Pre+Probiotic.

The time for taking the product may vary; most suggest daily consumption like a multivitamin, while others recommend a pattern like 5 days followed by a 2 day break, for example, Cymbiotika’s Healthy Glow. Most can be consumed at any time of the day, although certain products are designed to be taken with a meal. Be consistent with your chosen product if you wish to see the benefits.

Probiotics can be found in pill form or as a skin treatment. Much like oral probiotics, they help in improving the skin’s natural protective barrier by adding beneficial bacteria. Topical or oral, both have their advantages. If you have an inflammatory skin condition such as rosacea, acne, or eczema, you may find probiotic skincare helpful. Probiotic cream or lotion may be beneficial in restoring the body’s natural bacterial layer, just like a probiotic supplement can be after a course of antibiotics.

Along with topical application, oral probiotics should also be used for maximum benefit, suggests Dr. Raj.

Turning the talk towards food, there are numerous delicious and healthful options that can give a probiotic boost. Along with the beneficial bacteria, foods rich in probiotics offer other essential nutrients like calcium, fiber, vitamins, and minerals.

While fancy new products from Sephora may seem to hold the promise of radiant skin, remember that a healthy lifestyle forms the foundation of healthy skin. There's no amount of probiotics, topical or oral, that will help your skin if you aren't maintaining a balanced lifestyle with sufficient hydration, sleep, and reduced alcohol consumption.

A healthy gut requires sufficient sleep, steady hydration, maintaining good skin hygiene, and sufficient fiber intake, which dietitians often emphasize due to its impact on various aspects of health, including gut health. Ultimately, what affects the gut has implications for your skin as well.

Within the 25 to 30 grams of total fiber we should all be getting daily, try including some that contain prebiotic fiber, such as onions, asparagus, bananas, oats, beans, avocados, seaweed, apples, and almonds. And don’t forget to refill that water bottle–the more fiber you eat, the more water you’ll need to keep everything moving. Here’s to a healthy balance that helps you feel and look your best, from head to toe.