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By: @dermahealthnutrition
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Probiotics are living microorganisms that are beneficial to human health when consumed in adequate amounts. They are often associated with gut health but have proven to impact various aspects of human health. Oral supplementation has gained popularity in recent years, as people continue to seek natural ways and adjunctive treatments to improve their skin health. Lactobacillus and Bifidobacterium are two strains which have been found to be particularly effective in promoting skin health.
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The mechanisms by which oral probiotics exert their effects on the skin are not fully understood, but emerging research suggests the following potential mechanisms.
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Modulating the Gut Microbiome
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An imbalance in the gut microbiome, also known as dysbiosis, has been associated with various skin conditions such as acne, rosacea, and eczema. Oral probiotics can increase the abundance of beneficial bacteria in the gut, leading to improved diversity and stability of the gut microbiome. This can lead to a reduction in inflammation, which is a key factor in many skin conditions. Probiotics may also improve gut barrier function, reducing the absorption of toxins as well as the release of harmful metabolites into the bloodstream.
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Regulating Immune Response
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Probiotics can enhance the activity of immune cells and modulate cytokine production (proteins that contribute to inflammation), leading to a more robust immune response. This can help to protect the skin from harmful pathogens and promote the growth of beneficial microorganisms in the skin microbiome.
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Improving Skin Barrier Function
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The skin barrier is the outermost layer of the skin and acts as a protective barrier against environmental stressors. Oral probiotics have been shown to improve skin barrier function, by increasing the production of ceramides, which are lipids that help to maintain the integrity of the skin barrier and increase the production of antimicrobial peptides. Antimicrobial peptides are molecules that help to protect the skin from harmful pathogens. Furthermore, recent studies have also found beneficial effects of probiotics on skin photoaging.
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Despite the above-mentioned promising effects, it is important to understand that oral probiotics should not be used as a substitute for prescribed medications. More research is needed to determine the most effective strains and dosages of probiotic supplements for specific skin conditions.
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Apart from oral supplementation, include the following nutrients in your daily diet to increase your intake of probiotics:
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- Sauerkraut is made from fermented cabbage and is a great source of probiotics. Look for unpasteurized sauerkraut to ensure that it contains living probiotics.
- Kimchi is a Korean dish made from fermented vegetables such as cabbage, radish, and cucumber with a spicy, tangy taste.
- Kombucha is a fermented tea with a slightly sweet and sour taste which is a great alternative to sugary drinks.
- Miso is a fermented soybean paste that is commonly used in Japanese cuisine. It is high in probiotics and has a salty, savory taste.
- Tempeh is a fermented soybean product that is high in probiotics and protein. It has a nutty, earthy taste and is often used as a meat substitute.
- Sourdough bread is made from a fermented dough that is high in probiotics.
- Yogurt/Buttermilk/Kefir are dairy sources of probiotics. Look for yogurt that contains active cultures or probiotics on the label.
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References:
Goodarzi A, Mozafarpoor S, Bodaghabadi M, Mohamadi M. The potential of probiotics for treating acne vulgaris: A review of literature on acne and microbiota.
Dermatol Ther 2020; 33: e13279 Yu Y, Dunaway S, Champer J et al. Changing our microbiome: probiotics in dermatology.
Br J Dermatol 2020; 182: 39-46 Huang R, Ning H, Shen M et al. Probiotics for the Treatment of Atopic Dermatitis in Children: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Cell Infect Microbiol 2017; 7: 392
Boyajian JL, Ghebretatios M, Schaly S et al. Microbiome and Human Aging: Probiotic and Prebiotic Potentials in Longevity, Skin Health and Cellular Senescence. Nutrients 2021; 13
Sinha S, Lin G, Ferenczi K. The skin microbiome and the gut-skin axis. Clin Dermatol 2021; 39: 829-839
