You may have heard of the gut-brain axis, but what about the gut-skin axis? This emerging area of science reveals just how closely these mighty microbiomes are linked - and could transform the way we care for our skin.
Ever noticed that a few late nights, a run of stress at work, or one too many sugary cocktails can wreak havoc on your skin? That’s because fancy face creams can only do so much. Real skin health starts way beneath the surface - including in your gut.
Research increasingly points to a two-way current between skin health and gut health, which could significantly influence how we approach skin and autoimmune conditions (like acne or psoriasis), as well as our overall wellbeing. And it all begins with our microbiomes: vast, diverse colonies of bacteria that shape immunity, digestion, inflammation, and overall wellbeing.
What is the skin microbiome?
Your skin is the largest organ in your body, covering roughly 25 square metres. While we tend to focus on how our skin looks, its most important role is protection.
The skin microbiome is a complex ecosystem of trillions of microbes (bacteria, fungi, viruses, and microscopic mites) that swim around on the skin’s surface. Together, they form a powerful barrier - your body’s first line of defence against illness and infection.
Key functions of the skin microbiome include:
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Keeping harmful microbes at bay: By maintaining a slightly acidic pH, healthy skin microbes fend off invading pathogens and irritants.
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Training your immune system: Your skin microbiome acts as your immune system’s “security” - sending messages to immune cells to alert them of any unwanted visitors (bacteria and viruses).
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Maintaining healthy skin: a thriving skin microbiome supports wound healing and helps keep inflammation under control.
Everyone’s skin microbiome is completely unique. Genetics, environment, pollution, lifestyle, skincare habits, even whether you were born through a vaginal or C-section birth - they all play a role. And crucially, so does your gut…
What is the gut microbiome?
The gut microbiome is an equally vast ecosystem of microbes that live in your digestive tract.
It helps break down food, extract key nutrients, communicate with the nervous system (the gut-brain axis), and train immune cells to respond appropriately to threats. Around 70% of your immune system is thought to live in the gut.
How are the skin and gut microbiomes connected?
Research into the gut-skin axis is still evolving, but there is growing evidence of a potent, bidirectional relationship between gut health and skin health.
This connection really hinges on a shared responsibility: regulating immunity.
Both the gut and skin microbiomes pass vital information back to the immune system, teaching it what’s dangerous, what’s safe, and how strongly to respond. In turn, the immune system controls inflammation - when everything is in balance, inflammation stays low and tissues (including skin) can thrive.
How does the gut-skin axis work?
Even though the gut and skin get all the credit, the “gut-skin axis” actually describes a constant flow of signals between the gut microbiome, the skin microbiome, and the immune system - with inflammation acting as the messenger when wires get crossed.
In a healthy gut, microbes strengthen the intestinal barrier and produce compounds that support regulatory immune cells. This keeps immune responses measured, preventing any overreactions (i.e. unnecessary inflammation).
When the tides of the immune system are turning as they should, everything stays calm and smooth above the surface - on your skin. As long as inflammation is kept in check, your skin microbiome stays stable, the skin barrier remains strong, and skin can repair and defend against pathogens effectively.
What happens if the gut-skin axis is disrupted?
When the gut microbiome becomes imbalanced (a state known as “dysbiosis”) the gut barrier can weaken. This lets harmful microbes enter the bloodstream, putting the immune system on high alert and raising background inflammation throughout the body. And these warning flares can often show up on the skin.
While the gut-to-skin pathway is strongest, there is a milder feedback loop in the opposite direction. Chronic skin inflammation that’s triggered by factors like over-cleansing, UV exposure, or barrier damage can dial up immune stress, influencing gut function and microbial balance over time.
How does disruption show up on the skin?
When inflammation reaches the skin, it can contribute to conditions such as acne, eczema, psoriasis, rosacea, dermatitis, and dandruff.
Multiple studies show that these skin conditions are frequently accompanied by gut dysbiosis - for example, 7-11% of people with IBS also suffer from psoriasis.
The gut and skin form a feedback loop. Gut microbes shape immune responses that affect the skin, while chronic skin inflammation can send stress signals back through immune pathways to influence gut health.
How to support a healthy gut-skin axis
So, what do we do with this knowledge? Well, supporting the gut-skin axis is about caring for the whole system - not just “papering the cracks” with topical solutions, like 12-step skincare routines.
It starts with nourishing your microbiomes, protecting your barriers, and calming inflammation.
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Feed the gut microbiome: A diverse, fibre-rich diet sustains healthy gut microbes that produce anti-inflammatory compounds. Think: plenty of fruit and veg, legumes, whole grains, nuts and seeds, and fermented foods like yoghurt, kefir, and sauerkraut.
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Reduce inflammation triggers: Highly processed foods, excess sugar, and frequent alcohol consumption can throw your gut off-balance and lead to inflammation.
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Protect the gut and skin barriers: Both act as filters between your body and the outside world. Bolster them with adequate sleep and hydration, and only use antibiotics when you really need to (they can disrupt your microbiomes).
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Manage stress: Stress directly impacts gut function and can increase inflammatory signaling that reaches the skin. Steady the waters through stress-busting activities like exercise, time in nature, breathwork, or meditation. Nutrients like magnesium also support healthy nervous system function, helping the body manage stress more effectively.
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Use skincare that supports, not strips: Over-cleansing and harsh exfoliation can disrupt the skin microbiome. Choose gentle cleansers and barrier-supportive moisturisers.
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Supplement for extra support: Keep your microbiomes and your immune system thriving through targeted nutrients:
Algae Omega-3 and Algae Vitamin D: Support a healthy immune system and maintain gut and skin barriers.
Complete Plant-based Collagen: Supports skin structure and barrier integrity, boosts hydration and repair, and contributes to peptides that can strengthen the gut lining.
Marine Magnesium: Supports nervous system function and helps the body manage stress - a key trigger for gut-skin axis disruption. Also contributes to normal protein synthesis, which is essential for skin repair and maintenance.
Irish Sea Moss: A source of prebiotic fibre that supports gut health, digestion, immunity, and healthy skin.
Conclusion: A whole new perspective on caring for our skin?
Your skin isn’t an island - it’s deeply connected to your gut and immune system. When you support your gut-skin axis, inflammation stays calm, barriers stay strong, and both microbiomes flourish. So if you’re after clear, smooth, and glowing skin, remember that it starts from within.
Not sure where to start? Try our Starter Packs and begin your skincare journey today