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Paleo Diet Primal Better Skin Care Acne Eczema Spots Breakouts-min

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.

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

Do You Do This Health & Beauty Ritual?

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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!

Vitamin B6 Pyridoxine Paleo Diet deficiency supplement symptoms sources signs-min

Vitamin B6 (Pyridoxine) and Paleo Eating

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Who doesn't want healthy nerve and muscle cells? Of course you do, and this is where Vitamin B6 – also known as Pyridoxine – becomes especially important. In addition to that, it plays a part in converting carbohydrates and protein into energy, together with other B-complex vitamins, and has a role in the production of insulin, both white and red blood cells, and DNA. That means it’s pretty important!

Luckily, Vitamin B6 deficiency rarely occurs, because it’s contained in many foods. But sometimes it does, usually caused by a poor absorption of nutrients that can be a result of chronic alcoholism or chronic diarrhoea.  Fatigue, anaemia, skin disorders (like eczema and seborrheic dermatitis), convulsions and seizures – these are symptoms that may point to a deficiency in Pyridoxine.

But even if there’s no full-blown deficiency, there are a number of medical conditions that may be prevented or treated with better levels of Vitamin B6, including adrenal function, asthma, kidney stones, PMS, cardiovascular problems like atherosclerosis and hypertension, nervous system issues like carpal tunnel syndrome, depression, autism and epilepsy, and skin conditions like acne and eczema. The best approach in any case is to turn to whole food sources of Vitamin B6, of which there is abundance in the Paleo Diet.

How much Vitamin B6 do you need in your diet?

The daily recommended amount of Vitamin B6 is 2mg.

Vitamin B6 (Pyridoxine) – Paleo Diet Deficiency, Symptoms, and Supplement Sources

Which foods can you get Pyridoxine from?

  1. Liver – Not surprisingly, the nutrient dense liver is the first on the list. While any animal liver will provide a good amount of Vitamin B6, turkey liver is the richest choice with 52% of the daily need in a 100g portion. Pate, anyone?
  2. Tuna – The best fish source for Vitamin B6, tuna provides 52% of your daily need in a 100g portion. So if liver is not your thing, but you’re focused on the consumption of Pyridoxine, a good tuna salad or tuna steak for dinner is a great choice for your health.
  3. Summer squash – Great for grilling, salads, stir-fries, and even refreshing soups – summer squash provides 12.5% of your daily need of Vitamin B6 in 1 cup when measured raw.
  4. Banana – One of the best carb sources around, the banana is also good for Vitamin B6 with 21.5% of your daily need in one fruit. Of course bananas are great to munch on just by themselves, but if you’re feeling like a treat, why not prepare a Vitamin B6-filled one-ingredient ice-cream? Just toss some frozen banana pieces into a blender and watch the magic unveil.
  5. Pistachios – For a snack full of Vitamin B6, go for a handful of pistachios. In 100g you’ll find 85% of your daily Pyridoxine need.
  6. Blackstrap molasses – if you’re looking for a healthy sweetener, blackstrap molasses provides the best mineral and vitamin content. In just one tablespoon you’ll get 7% of your daily Vitamin B6 need. The taste of blackstrap molasses might be an acquired taste for some, but if you’re fond of it and are looking for something sweet, it’s a great solution.
  7. Paprika – Sometimes all it takes is some herbs and spices to perk up the micronutrient content of your food. Paprika is a great addition when it comes to Vitamin B6 – one tablespoon packs 14% of your daily need. Great reason to browse through some Hungarian recipes – no lack of paprika there!

What else do you need to know about Vitamin B6 consumption?

When cooking Vitamin B6-rich food, it is the acidity of the food that usually determines how much of the vitamin is retained. Thus, if you’re especially concerned with the Pyridoxine content, don’t add much acidic components to your food. In addition, processing and freezing cause a loss in the vitamin content. As the Paleo diet promotes the eating of fresh unprocessed whole foods, it is a great approach to get all the vitamins you need – fresh vegetables win over canned ones any day!

The Role of Vitamin B6 in Hormone Regulation and Mood

Vitamin B6 is not just vital for your metabolism and red blood cell production—it also plays a critical role in regulating hormones and supporting mental wellbeing. Pyridoxine contributes to the production of neurotransmitters like serotonin and dopamine, which influence your mood, sleep, and cognitive function. In fact, low B6 levels have been linked to irritability, depression, and poor concentration. For women especially, ensuring an adequate intake of B6 may help relieve premenstrual symptoms (PMS), particularly mood swings and irritability.

Does Stress Deplete Your B6 Levels?

Yes—stress can significantly impact your need for Vitamin B6. When you’re under prolonged physical or emotional stress, your body uses more B6 to support adrenal function, produce stress-related hormones, and keep your nervous system in balance. This is particularly relevant for anyone dealing with high-pressure jobs, chronic illness, or poor sleep. During these periods, incorporating more B6-rich foods into your Paleo meals can help maintain balance and resilience.

Bioavailability: Are You Actually Absorbing Enough?

It’s one thing to consume B6—but it’s another thing to absorb and utilise it effectively. Several factors can interfere with B6 absorption, including excessive alcohol intake, certain medications (like isoniazid or hydralazine), and health conditions like coeliac disease or kidney dysfunction. People with impaired gut health or a history of digestive issues may be more prone to deficiency despite seemingly adequate intake.

This is why the Paleo diet's emphasis on gut-friendly, anti-inflammatory foods is especially valuable. Bone broth, fermented vegetables, and foods rich in collagen and gelatin can support gut integrity and help ensure proper absorption of micronutrients like B6.

How Vitamin B6 Interacts with Other Nutrients

Vitamin B6 doesn’t work in isolation. It interacts synergistically with magnesium, zinc, and other B-vitamins—especially B12 and folate. These nutrients often work together in methylation processes, detoxification, and energy metabolism. For example, low levels of magnesium can impair the activation of B6 in the liver. Therefore, ensuring adequate intake of a broad range of nutrients—like leafy greens, nuts, seeds, eggs, and grass-fed meats—can help maximise the benefits of B6.

Should You Consider a Supplement?

For most Paleo eaters, supplementing with B6 is unnecessary if a variety of whole foods are regularly consumed. However, some people—particularly those with hormonal imbalances, chronic fatigue, or neurological issues—may benefit from a short-term boost via a high-quality B6 supplement (often in the form of P5P or pyridoxal-5-phosphate, the active form). If you're considering this, consult a qualified healthcare provider to ensure proper dosage and avoid potential interactions.

It’s also important not to overdo it. Excess B6 from supplements can cause nerve-related symptoms like tingling or numbness, especially if taken at high doses for extended periods.

Simple Paleo Meal Ideas to Boost Vitamin B6 Naturally

  • Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and sweet potato hash
  • Lunch: Grilled chicken salad with avocado, sunflower seeds, and roast capsicum
  • Dinner: Lamb liver pan-fried in olive oil with steamed broccoli and turmeric cauliflower rice
  • Snack: A banana with a small handful of pistachios

All of these are rich in Vitamin B6 and synergistic nutrients, supporting absorption and functionality within the body.

Cooking Tips to Preserve Vitamin B6

As mentioned earlier, Vitamin B6 is heat- and acid-sensitive. When possible, lightly steam vegetables instead of boiling them, and avoid adding lemon juice or vinegar during the cooking process. Cook meat gently rather than charring or heavily roasting it. Consider batch-prepping meals in glass containers to avoid the nutrient loss that can occur from prolonged freezing or microwaving in plastic.

Recap: Paleo and Pyridoxine

Eating Paleo gives you a solid foundation for micronutrient sufficiency—but only if your meals are diverse and focused on nutrient density. Vitamin B6 is found in many animal and plant-based sources permitted within Paleo, making it relatively easy to hit your daily target. However, chronic stress, gut issues, and modern lifestyles can still put you at risk for suboptimal intake.

Focusing on variety, food preparation, and synergistic nutrients will help ensure you reap the full benefits of Pyridoxine—from energy production and hormonal regulation to healthy skin and neurological function. It’s a small vitamin with a powerful impact—well worth your attention.

So, did reading this make you think more about Vitamin B6 consumption? Do you have any recipes to share with the specific ingredients? Do share in the comments!