10-day plan to fade hyperpigmentation fast

Hyperpigmentation can be stubborn, but the right combination of internal and external care can help fade dark spots faster than you think. This 10-day plan is designed to support your skin from within while actively treating hyperpigmentation on the surface. Each day combines a targeted diet, science-backed supplements, and powerful topical products.

Day 1: Prep + antioxidant boost

Diet:

• Morning: Warm lemon water, spinach and berry smoothie (with flaxseeds and almond milk)

• Lunch: Quinoa salad with kale, avocado, bell peppers, and lemon-tahini dressing

• Dinner: Grilled salmon with steamed broccoli and sweet potatoes

Supplements:

• Vitamin C (500–1000 mg)

• Omega-3 (1000 mg fish oil or algae oil)

Topicals:

• AM: Gentle cleanser, 10% Vitamin C serum, lightweight moisturiser, broad-spectrum SPF 50

• PM: Cleanser, niacinamide serum (5–10%), ceramide moisturiser

Day 2: Hydration & barrier repair

Diet:

• Include cucumber, celery, and watermelon for hydration

• Add fermented foods (kimchi or sauerkraut) to support gut health

Supplements:

• Collagen peptides (with vitamin C for absorption)

• Probiotic capsule

Topicals:

• AM: Same as Day 1

• PM: Cleanser, hyaluronic acid serum, azelaic acid 10%, ceramide moisturiser

Day 3: Gentle exfoliation begins

Diet:

• Blueberries, turmeric, and green tea (antioxidants + anti-inflammatory)

• Snack on pumpkin seeds (zinc-rich)

Supplements:

• Zinc (15–30 mg)

• Vitamin E (400 IU, natural source preferred)

Topicals:

• AM: Gentle cleanser, Vitamin C serum, SPF

• PM: Cleanser, gentle chemical exfoliant (5–10% glycolic or lactic acid), moisturiser

Day 4: Soothe & nourish

Diet:

• Oats with berries and flax

• Steamed spinach, mushrooms, lentils

• Drink golden milk (turmeric + black pepper + almond milk)

Supplements:

• Continue Vitamin C, zinc, collagen, probiotics

• Optional: MSM (methylsulfonylmethane) for skin healing

Topicals:

• AM: Vitamin C, niacinamide, SPF

• PM: Cleanser, hyaluronic acid + panthenol serum, calming moisturiser (look for centella asiatica or green tea extract)

Day 5: Focus on sun protection

Diet:

• Add red/orange fruits and veggies (carrots, mangoes, red peppers for beta-carotene)

• Stay hydrated—drink 2.5+ litres of water

Supplements:

• Polypodium leucotomos extract (natural sun protection support, 240 mg)

Topicals:

• AM: Cleanser, antioxidant serum (C + E + ferulic), SPF 50

• PM: Cleanser, retinoid or retinal (start low strength), moisturiser

Day 6: Skin renewal support

Diet:

• High-protein day: eggs, lentils, quinoa

• Leafy greens, pomegranate, papaya (enzymes!)

Supplements:

• Continue collagen, zinc, and probiotics

• Add CoQ10 (100 mg) for cellular energy

Topicals:

• AM: Vitamin C, SPF

• PM: Cleanser, retinoid, azelaic acid OR niacinamide, moisturiser

Day 7: Deep nourishment + masking

Diet:

• Smoothie with spinach, banana, berries, collagen, flaxseeds

• Grilled tofu with turmeric quinoa and greens

Supplements:

• Stick with the stack

• Add NAC (N-acetyl cysteine) if dealing with post-acne marks

Topicals:

• AM: Antioxidant serum, SPF

• PM: Clay mask (if oily), or hydrating mask (if dry/sensitive), then apply calming serum + moisturiser

Day 8: Exfoliate + brighten

Diet:

• Citrus fruits, kiwi, pineapple

• Omega-3-rich foods: walnuts, chia seeds

Supplements:

• Same stack as Day 7

Topicals:

• AM: Cleanser, Vitamin C + niacinamide combo, SPF

• PM: Cleanser, AHA serum (glycolic + mandelic), barrier-repair moisturiser

Day 9: Target dark spots

Diet:

• Add beets, arugula, and parsley (for detox support)

• Sip on chlorophyll water or wheatgrass juice

Supplements:

• Glutathione (oral or sublingual) for melanin regulation

• Continue probiotics and collagen

Topicals:

• AM: Licorice root extract serum or tranexamic acid, SPF

• PM: Cleanser, retinoid, liquorice root OR alpha arbutin serum, moisturiser

Day 10: Maintain & glow

Diet:

• Revisit favorites: leafy greens, berries, salmon, citrus, hydration

• Green tea or matcha

Supplements:

• Maintenance dose of collagen, zinc, and Vitamin C

• Drop any optional ones if skin looks good

Topicals:

• AM: Vitamin C + niacinamide, SPF

• PM: Cleanser, retinoid, hyaluronic acid, moisturiser

Pro tips for faster results:

• SPF is non-negotiable. Hyperpigmentation won’t fade if UV exposure continues.

• Stick to fragrance-free products to avoid irritation.

• Limit dairy and sugar if you're prone to breakouts or hormonal pigmentation.

• Sleep 7–8 hours to allow your skin to repair overnight.

• Document progress with daily selfies (in natural light).

Your shopping list to get started

For your convenience, here's a concise list divided into categories for easy grocery, supplement, and topical skincare shopping. Print or screenshot to take it with you.

Fruits

• Blueberries

• Strawberries

• Raspberries

• Kiwi

• Papaya

• Pineapple

• Lemon

• Mango

• Watermelon

• Banana

• Pomegranate

• Citrus fruits (oranges, grapefruit)

Vegetables

• Spinach (fresh or frozen)

• Kale

• Arugula

• Broccoli

• Sweet potatoes

• Bell peppers (red, yellow)

• Carrots

• Cucumber

• Celery

• Beets

• Mushrooms

• Parsley

Grains & legumes

• Quinoa

• Lentils

• Oats

Healthy fats & protein

• Avocados

• Chia seeds

• Flaxseeds

• Walnuts

• Almonds

• Pumpkin seeds

• Eggs

• Salmon or tofu

Herbs & anti-inflammatory add-ons

• Fresh ginger

• Fresh turmeric or ground turmeric

• Garlic

• Black pepper

Fermented foods

• Kimchi

• Sauerkraut

Beverages

• Green tea (or matcha)

• Golden milk ingredients (turmeric, plant milk, black pepper)

• Chlorophyll drops or wheatgrass juice

Supplements

• Vitamin C (1000 mg, preferably with bioflavonoids)

• Vitamin E (400 IU, d-alpha-tocopherol form)

• Zinc (15–30 mg)

• Omega-3 (fish oil or algae oil, 1000 mg)

• Collagen peptides (marine or bovine, unflavored powder)

• Probiotic (broad-spectrum, 10+ strains)

• CoQ10 (100 mg)

• MSM (optional, for skin healing)

• NAC (optional, especially for acne-prone skin)

• Polypodium leucotomos extract (240 mg for sun protection support)

• Glutathione (sublingual or liposomal for best absorption)

Topical products

Morning routine

• Gentle cleanser (fragrance-free)

• Vitamin C serum (10–20%)

• Niacinamide serum (5–10%)

• Hyaluronic acid serum

• SPF 50 (broad-spectrum, mineral or hybrid)

Evening routine

• Gentle cleanser

• Retinoid or retinal (start low, like 0.25% if new)

• AHA serum (glycolic, lactic, or mandelic)

• Azelaic acid (10%)

• Licorice root extract serum or Tranexamic acid serum

• Alpha arbutin serum

• Ceramide or calming moisturiser (with centella, green tea, or panthenol)

• Clay mask (for oily/combo skin) OR hydrating mask (for dry/sensitive skin)