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Can Paleo Improve Your Skin?

I've read about so many people going onto a paleo diet and noticing significant improvements in their skin. With a few tweaks, eating this way seems to have helped a lot of people suffering from acne, eczema, spots, redness, blemishes and breakouts.

Paleo Diet for Better Skin Care – Acne, Eczema, Spots, Breakouts

What causes skin problems?

It seems that a lot of issues are down to inflammation. Of course, grains are inflammatory, so removing them from the diet – and being very strict and vigilant, especially where gluten is concerned, will make a big difference.
Gut health and permeability also appear to be significant factors in skin. Heal your gut – and heal your complexion.
Hormones are another big factor. Eating foods like soy can interfere with hormones – so obviously following a paleo protocol (and ditching those legumes) will mitigate this issue.

Natural skin care

The chemicals in many of the commercial products are frightening. Lots of people on the paleo community swear by coconut oil.

Eat more fat

Getting over fear of fat seems to have helped many people with their skin issues. Try to get more fat in your diet – from good Paleo sources, of course.

Gelatin

Another paleo skin cure seems to be bone broth. Regularly consuming a high quality homemade bone broth could be what is standing between you and beautiful blemish free, glowing, skin!
Liz Wolfe has produced a natural, paleo skin care guide, called “The Skintervention Guide”, so if you're still have problems with your complexion – and want to find a natural solutions, you can check it out here.
Has your skin changed since you went paleo? Please share your tips in the comments below!

Why Paleo Works So Well for Skin

Many people discover Paleo through a desire to lose weight or improve digestion, but are surprised to find that their skin improves dramatically too. This isn’t just coincidence — it’s a reflection of how deeply interconnected our diet is with every system in the body, including the skin.

When you remove inflammatory foods like sugar, gluten, dairy, and industrial seed oils — and replace them with nutrient-dense whole foods — you create an internal environment that’s far more conducive to skin healing. This isn’t just about avoiding triggers; it’s also about actively nourishing your skin from the inside out.

Key Nutrients for Clear, Healthy Skin

Paleo naturally includes many of the nutrients that support skin health:

  • Vitamin A: Found in liver, eggs, and colourful vegetables. Essential for skin cell regeneration and repair.
  • Vitamin C: Found in citrus, capsicum, broccoli and berries. Supports collagen production and immune function.
  • Zinc: Found in red meat and seafood. Crucial for wound healing and inflammation control.
  • Omega-3 fats: Found in fatty fish, pastured meat, and flax. These fats are anti-inflammatory and help calm redness and irritation.
  • Collagen and gelatin: Present in bone broth. These help improve skin elasticity, hydration, and healing.

Because these nutrients are found in abundance on a Paleo diet — and consumed in the absence of gut-disrupting, inflammatory foods — your skin has the building blocks it needs to repair and thrive.

The Gut-Skin Connection

Skin is often a reflection of what’s going on in the gut. If your digestion is compromised or you’re struggling with issues like leaky gut or SIBO, it often shows up as acne, rosacea, eczema, or dull skin. This is one reason why many people see their skin improve after eliminating common gut irritants — including grains, legumes, and dairy.

Healing the gut takes time, but focusing on fermented foods (if tolerated), bone broth, and a variety of prebiotic vegetables can make a noticeable difference. Avoiding processed food and drinking plenty of water helps to support detoxification, another important factor in achieving radiant skin.

Balancing Hormones Through Diet

Many skin conditions, particularly adult acne, are hormone-driven. Insulin spikes, blood sugar swings, and excess estrogen can all wreak havoc on the complexion. Because the Paleo diet is naturally low in sugar and high in fat and protein, it supports stable blood sugar and hormone production.

Removing soy and other estrogen-mimicking foods can also help bring hormonal balance back to centre — especially for women who experience breakouts around their cycle. Getting enough sleep, reducing stress, and including daily movement can further support endocrine health and show positive changes in the skin.

Practical Paleo Skin Care Tips

In addition to dietary changes, here are some simple, effective skin care practices that align with Paleo principles:

  • Switch to natural skin care products: Look for clean ingredients and avoid synthetic fragrances, parabens, and sulphates.
  • Use oils like coconut, jojoba, or rosehip: These can be great moisturisers for sensitive or acne-prone skin.
  • Dry brushing and gentle exfoliation: Help promote lymphatic drainage and remove dead skin cells without harsh chemicals.
  • Sunshine and vitamin D: Safe sun exposure supports skin health and immune regulation.

Remember — your skin is an organ. What you put on it is just as important as what you put in your body. Many people find they can use far fewer products once they clean up their diet and reduce internal inflammation.

What to Expect When Transitioning

It’s not uncommon to experience a brief period of purging or breakouts when transitioning to Paleo. This can be due to detoxification or the body adjusting to a new hormonal or gut balance. Stick with it — most people see steady improvements after the first month, and dramatic differences over a few months of consistency.

Keep a photo journal or log to track your progress. Skin changes can be subtle at first, but over time, you’ll notice fewer breakouts, more even skin tone, reduced sensitivity, and a natural glow.

Final Thoughts

If you’ve been struggling with persistent skin issues and have tried every topical treatment without success, it may be time to look within. The Paleo lifestyle offers a comprehensive, natural way to restore balance and promote skin health through diet, gut healing, and supportive habits.

Your skin is a reflection of your overall health — and by treating it as such, you give yourself the best possible chance to glow from the inside out.

Have you experienced clearer skin since switching to Paleo? Share your experience in the comments — your story might be just what someone else needs to get started.

Do You Do This Health & Beauty Ritual?

The ancient concept of Oil Pulling is enjoying somewhat of a renaissance in the modern health movement. The concept is a simple enough; you use a high quality, plant based oil (i.e. coconut oil) as a ‘mouthwash’ for between 15 and 20 minutes. But are there more benefits to this tradition than you might expect?

The practice of Oil Pulling originated in India thousands of years ago. It is mentioned in ancient Ayurvedic texts, first referred to as Kavala Gandoosha or Kavala Graha. It is used mainly for improving oral health; it has been proven to cut through plaque and toxins in the mouth very effectively. It is also a natural teeth whitener, and has a profound impact on halitosis – whilst more serious conditions such as mouth ulcers, bleeding gums and even gingivitis have been treated using Oil Pulling.

However, research a little further, and you will find that Oil Pulling can be used as a detoxifier not just for the mouth, but for the whole body. Oil Pulling has been shown to benefit troublesome skin conditions, such as eczema and acne, as well as hormonal imbalances – particularly those associated with the thyroid gland. Look a little further again, and you’ll find people who have used Oil Pulling to treat bacterial infections, breathing difficulties and to improve their kidney function. The practice is now attracting plenty of attention, especially from Holistic Practitioners, due to the wide range of conditions it has been shown to improve.

Oil pulling health beauty regime teeth oral health paleo natural primal-min

How to Oil Pull

If you’re interested in trying out Oil Pulling for yourself, it’s a very simple (albeit relatively time consuming) practice to follow. Select a high quality, cold pressed oil; extra virgin olive oil, avocado oil and sesame oil are all great choices, but personally, I opt for melted coconut oil. Its antimicrobial powers are already proven, there’s always some in my cupboard, and I love the taste!

Take 1 – 2 tbsp of the oil in your mouth, and swish for 20 minutes. According to research, this time period is crucial. Any shorter, and there is not adequate time to break down the toxins and bacteria. Any longer, and these toxins may be reabsorbed into the body. 20 minutes may seem like a fairly long time, but it goes pretty quickly if you incorporate it with other tasks, such as a leisurely morning walk. Just try not to bump into anyone who wants to chat along the way! Once the 20 minutes are up, rinse well with warm water before brushing as normal.

Ideally, this process should be repeated at least three times per week for best results. Due to the powerful detoxing effects oil pulling has on the body, some people have reported symptoms of a detox reaction during their first few days of Oil Pulling. These symptoms are pretty rare however, and don’t seem to reach any further than sinus problems (such as congestion) and minor headaches.

The Best Times to Practise Oil Pulling

While oil pulling can be done at any time of day, many practitioners suggest doing it first thing in the morning on an empty stomach. This is because your body has spent the night detoxifying and releasing toxins into the oral cavity. Swishing oil first thing helps capture and remove these toxins before food or drink is introduced. It’s also a peaceful way to ease into the day, and can be part of a mindful morning routine.

Some people also choose to oil pull before bed, believing it aids oral hygiene overnight. However, if you're pressed for time or can't handle 20 minutes in the morning, doing it later in the day is still beneficial. The key is consistency rather than the exact time of day.

What Oil Should You Use for Oil Pulling?

The type of oil you use can affect your experience and the results. Coconut oil is a popular choice, largely due to its antimicrobial properties and pleasant taste. It contains lauric acid, which has proven antibacterial and antifungal qualities. Sesame oil, used traditionally in Ayurvedic practices, is another excellent option and has been studied for its effects on reducing plaque and improving gingival health.

Sunflower oil is also occasionally used, though it's not as common within the Paleo community. Cold-pressed oils are ideal, as they retain more of their natural nutrients and active compounds. Make sure the oil is high quality, unrefined, and organic where possible to avoid introducing unwanted chemicals or processing by-products into your body.

Common Mistakes to Avoid When Oil Pulling

Though oil pulling is a relatively straightforward practice, there are a few mistakes beginners often make:

  • Swallowing the oil: It’s critical not to swallow the oil once it’s been swished. It contains bacteria, toxins, and debris that you’re trying to eliminate.
  • Spitting into the sink: Especially if you’re using coconut oil, it can solidify and clog your pipes. Always spit into the bin instead.
  • Pulling for too short a time: Less than 15 minutes won’t allow the oil to fully emulsify and bind with the toxins.
  • Skipping regular brushing: Oil pulling should complement, not replace, standard oral hygiene practices like brushing and flossing.

Supporting Your Body During Detox

If you do experience minor detox reactions such as headaches or sinus pressure in the first few days, this may be your body adjusting. Supporting your system during this time can ease the transition. Drink plenty of filtered water, eat nourishing whole foods, and consider taking it easy on caffeine and alcohol. Some also find that pairing oil pulling with other gentle detox strategies, like dry body brushing or herbal teas, enhances results.

Scientific Studies and Evidence

While many advocates swear by oil pulling, it's worth noting that large-scale scientific studies are limited. That said, smaller studies have shown promising results. For instance, a 2008 study published in the Indian Journal of Dental Research found that oil pulling with sesame oil significantly reduced plaque-induced gingivitis. Another 2011 study demonstrated that coconut oil pulling reduced Streptococcus mutans, one of the primary bacteria involved in tooth decay, within two weeks.

Though more research is needed to validate broader health claims, the current evidence supports its role in oral health. At the very least, it's a natural and inexpensive complement to a wellness routine.

Can Oil Pulling Help With Bad Breath?

One of the most commonly cited benefits of oil pulling is its ability to reduce or eliminate halitosis. Unlike mints or sprays that merely mask bad breath, oil pulling tackles the root causes by removing odour-causing bacteria and food particles from the mouth. Regular oil pulling has been shown to be just as effective, if not more so, than traditional mouthwashes containing chlorhexidine – and without the chemical aftertaste or risk of staining teeth.

Incorporating Oil Pulling Into Your Paleo Lifestyle

For those already living a Paleo lifestyle, oil pulling fits in seamlessly. The practice honours ancestral wisdom and relies on natural, minimally processed ingredients. It supports the core tenets of Paleo by avoiding synthetic chemicals and focusing on what the body was designed to do. You may already be using coconut oil in your cooking or skincare – this is just one more way to benefit from it.

As with any health habit, it works best when it's part of a bigger picture. Combining oil pulling with nutrient-dense food, stress reduction, movement, and sleep creates a powerful foundation for health. Consider it one more tool in your kit, especially if you're working on improving digestion, immune function, or oral hygiene.

Can Children Oil Pull?

Oil pulling can be safe for children, but only once they are old enough to understand not to swallow the oil. For younger children, a full 20-minute session might not be realistic, but even a few minutes can still be beneficial. Always supervise closely and start with a teaspoon rather than a full tablespoon of oil. Choose an oil with a mild taste, such as coconut or avocado, to make the process more palatable.

Is Oil Pulling Worth Trying?

If you're curious and enjoy experimenting with natural wellness practices, oil pulling is certainly worth a go. It’s low-cost, minimally invasive, and could have noticeable results for your oral health. Many people report brighter teeth, fresher breath, and a cleaner mouth feel after just a few sessions. Others notice subtler changes in digestion, sinus clarity, or skin condition over time.

It may not be a miracle cure for every ailment, but as part of a holistic health regime, it can play a valuable role. Like any wellness ritual, the key is consistency and listening to your body.

Have You Tried It Yet?

If you’re new to oil pulling, start slowly – perhaps just twice a week to begin with – and monitor how you feel. Keep a journal of any changes you notice, even small ones. Everyone’s body is different, and what works well for one person may need adjusting for another.

I’d love to hear from you if you’ve had experiences with oil pulling, whether it’s transformed your oral health, cleared up your skin, or simply become a peaceful way to start your day. Let me know in the comments below!

How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

Vitamin E on the Paleo Diet – Deficiency and Supplementation

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

  1. Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
  2. Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
  3. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
  4. Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
  5. Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
  6. Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
  7. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
  8. Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

  • Store nuts and seeds in airtight containers in a cool, dark place.
  • Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
  • Use cold-pressed oils and store them in dark bottles to protect from oxidation.
  • Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

  • Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
  • Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
  • Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
  • Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!