Itching, tightness, flaking – dry skin is a common problem that affects many people, especially during the winter months or due to certain skin diseases. The causes of dry skin are varied: from environmental factors and improper skincare to genetic predisposition. But what many people don't know is that the gut – or more specifically, the gut microbiome – also plays a crucial role in our skin health. In this blog post, we take a closer look at the connection between the gut and skin and explain how a disrupted microbiome can contribute to skin problems like dryness – and what you can do about it.
What is dry skin anyway?
Dry skin (medically known as xerosis cutis ) occurs when the skin lacks moisture or oil. This can be due to a damaged skin barrier, which is no longer able to retain water or adequately protect itself from environmental influences. Common symptoms include:
-
Feeling of tension
-
Scaling
-
Redness
-
itching
-
Cracks in the skin
Typical triggers include cold temperatures, low humidity, excessive washing, harsh skincare products, or certain conditions such as atopic dermatitis or psoriasis. However, internal influences —such as diet, hormones, or the gut—can also play a role.
The intestine as a skin care center?
The human intestine is not only responsible for digestion, but also houses around 100 trillion microorganisms – the so-called intestinal microbiome . These bacteria, fungi, and viruses help break down nutrients, fight off harmful germs, and regulate the immune system.
Interestingly, there's a direct connection between the gut and skin , which scientists call the "gut-skin axis." Here are a few of the most important connections:
1. Immune system & inflammation
Around 70% of the immune system is located in the gut. A disrupted microbiome can cause the immune system to overreact – for example, in the form of skin inflammation, allergies, or autoimmune processes. Chronic inflammation in the body can also weaken the skin barrier and lead to dryness.
2. Nutrient supply
The intestine is crucial for the absorption of important nutrients such as:
-
Vitamins A, C, D and E – important for regeneration, collagen production and antioxidant protection
-
Zinc and Omega-3 fatty acids – have anti-inflammatory effects and strengthen the skin barrier
-
Biotin and niacin – for a smooth, elastic skin structure
If the microbiome is out of balance, the absorption of these substances can be impaired – which can manifest itself, among other things, in dry, brittle skin.
3. Hormone regulation
The microbiome also influences hormone production, such as cortisol (the stress hormone) or estrogen. Hormonal imbalances can have a negative impact on the skin—dry or blemished skin are typical symptoms.
Causes of a disturbed microbiome
An imbalance in the microbiome (also called dysbiosis ) can arise from many factors:
-
Unhealthy diet (too much sugar, processed foods, alcohol)
-
Antibiotics or other medications
-
Chronic stress
-
lack of sleep
-
Lack of exercise
All of these factors change the composition of the intestinal flora – often in favor of “bad” bacteria that promote inflammation and hinder nutrient absorption.
What can you do? Tips for healthy skin from within
1. Probiotics & Prebiotics
Probiotics (live good bacteria) and prebiotics (fiber that feeds good bacteria) can help restore the microbiome's balance. Foods like yogurt, kefir, sauerkraut, kimchi, oatmeal, flaxseed, and artichokes are ideal microbiome boosters. The probiotic bacterium Lactobacillus paracasei can be used very effectively for dry skin.
2. Low-sugar and low-alcohol diet
Too much sugar and alcohol can promote "bad" bacteria in the gut. A plant-based, fiber-rich diet with plenty of vegetables, whole grains, and healthy fats has anti-inflammatory properties and supports skin health.
3. Drink enough water
Hydration is essential – both for the gut and for the skin. Drinking at least 1.5 to 2 liters of water a day helps moisturize the skin from within.
4. Reduce stress
Stress negatively alters the intestinal flora—which, in turn, affects the skin. Relaxation techniques such as meditation, yoga, or breathing exercises are therefore doubly helpful.
5. Gentle skin care
Even if the focus is on the intestines: Gentle, moisturizing care products without aggressive fragrances or alcohol help to stabilize the weakened skin barrier.
Conclusion: Beauty comes from within – especially from the intestines
Dry skin isn't just a cosmetic problem—it can be a sign of internal imbalances. The gut and its microbiome play a key role in this. So, if you really want to do something good for your skin, you shouldn't just reach for moisturizer, but also focus on your own gut health.
Because only when the intestines are in balance can the skin glow!
