Why your skin might get worse on a vegan diet – and how to fix it

Switching to a vegetarian or vegan diet is often seen as a step toward better health, environmental sustainability, and compassion for animals. However, many people find that their skin doesn’t immediately reflect these positive changes. Instead, they may experience breakouts, dryness, or other skin issues that seem to contradict their healthier lifestyle.

These changes can feel disheartening, but they’re usually temporary and manageable with the right approach. Let’s explore why your skin might worsen on a vegetarian or vegan diet and how to resolve these challenges effectively.

1. Carb-loaded meals and hormonal imbalances

Vegetarian diets can sometimes become heavily carb-centric as people seek satiety in the absence of protein-rich animal foods. This reliance on carbohydrates, especially refined grains and high-glycemic foods, can lead to sugar and insulin spikes.

High insulin levels trigger the production of androgens (male hormones), which can worsen conditions like PCOS (in women) and acne by increasing oil production and inflammation.

Fix: Focus on complex carbs like quinoa, sweet potatoes, and legumes, and pair them with healthy fats and protein to stabilise blood sugar levels. Consider plant-based proteins like tofu, tempeh, and lentils to ensure a balanced, less carb-heavy diet.

2. Nutritional deficiencies

Switching to a vegetarian or vegan diet can unintentionally lead to deficiencies in nutrients essential for skin health:

• Vitamin B12: Found mainly in animal products, its deficiency can cause dryness and dullness.

• Zinc: A key mineral for skin repair and inflammation control, often less abundant in plant-based diets.

• Omega-3 fatty acids: These healthy fats are crucial for hydration and anti-inflammatory effects, but plant-based sources like flaxseeds and chia seeds provide less potent forms than fish.

Fix: Incorporate fortified foods or supplements for B12 and omega-3s, and eat zinc-rich foods like pumpkin seeds, chickpeas, and nuts.

3. Over-reliance on processed foods

Many vegetarians and vegans turn to packaged plant-based foods like mock meats, vegan cheese, or snacks. While convenient, these products can be high in sodium, sugars, and refined carbs, all of which can lead to breakouts and inflammation.

Fix: Prioritise whole, minimally processed foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds. Save processed options for occasional treats.

4. Temporary detox symptoms

Eliminating animal products can trigger a "detox" effect, as your body adjusts to a higher intake of fibrre and phytonutrients. During this phase, toxins stored in fat cells may be released, leading to breakouts or other skin issues.

Fix: Stay hydrated, include antioxidant-rich foods like leafy greens and berries, and allow your body time to adapt. Detox symptoms typically subside within a few weeks.

5. Too much sugar from fruits

While fruits are healthy, overdoing it on high-sugar options like bananas, mangoes, and grapes can spike blood sugar levels. This can exacerbate hormonal imbalances and trigger acne.

Fix: Opt for low-glycemic fruits like berries, apples, and citrus fruits. Pair them with healthy fats or protein to reduce the impact on blood sugar.

6. Protein deficiency

Protein is vital for collagen production, which keeps skin firm and elastic. A lack of sufficient protein can result in sagging or prematurely aged skin.

Fix: Incorporate plant-based protein sources like lentils, chickpeas, quinoa, tofu, and tempeh into your diet. Aim for 10–20% of your daily calories to come from protein.

7. Vitamin D deficiency

Vitamin D is essential for skin repair and protection but is mainly obtained from sunlight and animal products like fish and eggs. A deficiency can worsen inflammatory skin conditions such as eczema or psoriasis.

Fix: Spend time outdoors, consider a vegan Vitamin D3 supplement, and include fortified plant milks in your diet.

8. Gut health disruptions

A sudden increase in fibre can disrupt your gut microbiome if your body isn’t accustomed to it. Since gut health is closely linked to skin health, this imbalance may manifest as acne or other skin issues.

Fix: Gradually increase fiber intake and include fermented foods like kimchi, sauerkraut, or vegan yogurt to support a healthy microbiome.

If your skin worsens on a vegetarian or vegan diet, it’s often a signal that your body is adjusting or missing key nutrients. By rebalancing your diet with adequate protein, healthy fats, and essential vitamins, you can minimise these challenges and support glowing, healthy skin.

Remember, every body is unique, and what works for one person may not work for another. Pay attention to how your diet impacts your overall health and make adjustments as needed.

If you’re not too strict when it comes to avoiding animal proteins, eat more eggs which are nature’s multivitamin and a great source of high-quality protein (about 6 grams per egg), as well as fermented dairy products, such as cheese, yoghurt, and kefir.

Say, “cheese, please!”

Umayya xx