How Gut Health Impacts Skin Aging, Breakouts, and Glow in Women Over 35

If you’re noticing that your skin isn’t as radiant, smooth, or youthful as it used to be, you’re not imagining it. Many women over 35 see subtle but significant changes: a loss of that dewy glow, fine lines appearing earlier, dryness, or even stubborn breakouts. Some experience perimenopausal acne, flare-ups of eczema or dermatitis, or redness that seems to come out of nowhere.

While shifts in hormones are part of the story, another critical factor is often overlooked: gut health. The health of your digestive system profoundly influences skin health — not just through nutrient absorption, but also via inflammation, hormone regulation, and the balance of beneficial microbes. Understanding this connection can help you take practical steps to support your skin from the inside out.

The Gut–Skin Axis: How Your Gut Talks to Your Skin

The gut–skin axis refers to the bidirectional communication between your gastrointestinal system and your skin, mediated through the gut microbiome, immune signaling, and metabolic pathways. This means that the condition of your gut can influence inflammation levels, hormone activity, and nutrient availability — all of which directly affect your skin.

When the gut is balanced:

• Nutrients are absorbed efficiently, providing your skin with the vitamins and minerals it needs to maintain elasticity, hydration, and repair.

• Systemic inflammation is kept in check, reducing redness, irritation, and breakouts.

• Hormones, including estrogen and cortisol, are better regulated, helping to prevent perimenopausal acne and other skin fluctuations.

When the gut is imbalanced, through dysbiosis (an overgrowth of harmful bacteria) or increased intestinal permeability (“leaky gut”), these processes are disrupted:

• Inflammatory molecules can enter the bloodstream and trigger skin flare-ups.

• Hormonal regulation is affected, which may worsen acne or dryness.

• Nutrient absorption is impaired, reducing your body’s ability to build collagen and maintain a strong skin barrier.

 

Signs that your gut might be affecting your skin include:

• Persistent or recurring breakouts, including perimenopausal acne

• Redness, rosacea, or flushing

• Dry, dull, or less elastic skin

• Eczema, dermatitis, or other flare-ups

• Premature fine lines or loss of natural glow

This is why addressing gut health is a foundational step for skin care — it’s not just about creams and serums.

The Skin Microbiome: Your Body’s Natural Defense

Your skin also has its own microbiome — a community of bacteria, fungi, and other microorganisms that live on the surface. This ecosystem is your skin’s first line of defense against pathogens, helps maintain hydration, and supports barrier integrity.

A balanced skin microbiome:

• Protects against harmful bacteria and fungi

• Supports immune tolerance to reduce redness and irritation

• Helps maintain elasticity and hydration

However, perimenopause, stress, harsh skincare products, antibiotics, or poor diet can disrupt this ecosystem. When the skin microbiome is out of balance, it can accelerate:

• Inflammation and irritation

• Breakdown of the skin barrier

• Visible signs of aging, including dryness, fine lines, and dullness

Supporting both the gut microbiome and the skin microbiome is essential for maintaining a healthy, glowing complexion through midlife. You will find many skin care products containing probiotics and barrier protection, all which can help to nourish your skins microbiome.

 

Perimenopause and Skin Changes

During perimenopause, declining estrogen levels contribute to:

• Reduced sebum production, causing dryness

• Loss of elasticity and thinning of the skin

• Increased sensitivity and inflammation

The gut plays a key role here because certain gut bacteria regulate estrogen metabolism. An imbalanced gut can lead to estrogen fluctuations, which may exacerbate breakouts, dryness, or redness. This connection highlights why many women see their skin changes accelerate during this phase — it’s not just hormones acting alone, it’s a gut-hormone-skin interplay.

 

Food-First Strategies for Skin and Gut Health

Nutrition is the cornerstone of both gut and skin health. Eating a diverse, nutrient-rich diet feeds your beneficial gut bacteria and supports the skin microbiome, while also supplying the vitamins, minerals, and amino acids your skin needs to stay healthy.

Foods to Support the Gut–Skin Axis

1. Prebiotic-rich foods – feed beneficial gut bacteria to reduce inflammation. Examples: onions, garlic, leeks, asparagus, oats, apples.

2. Fermented foods – provide probiotics to improve gut balance and reduce inflammatory signals that affect skin. Examples: kefir, sauerkraut, kimchi, miso, plain yogurt.

3. Polyphenol-rich foods – help protect collagen, reduce oxidative stress, and support anti-inflammatory pathways. Examples: berries, green tea, dark chocolate, olive oil, colorful vegetables.

4. Blood sugar balance – high-glycemic foods can trigger breakouts and inflammation; pairing protein with fiber at every meal stabilizes insulin and hormone-related skin fluctuations.

5. Omega-3 fatty acids – reduce systemic inflammation and strengthen the skin barrier. Examples: salmon, sardines, flaxseeds, walnuts.

Foods to Support the Skin Microbiome

1. Hydrating foods – maintain moisture in the skin barrier. Examples: cucumber, watermelon, leafy greens.

2. Zinc-rich foods – support skin healing, collagen formation, and barrier integrity. Examples: pumpkin seeds, chickpeas, shellfish.

3. Vitamin C – antioxidant and co-factor for collagen synthesis. Examples: citrus, kiwi, bell peppers, berries.

4. Healthy fats – maintain supple, resilient skin. Examples: avocado, extra virgin olive oil, nuts.

5. Limit processed foods – refined sugar and processed oils can disrupt both gut and skin bacteria, accelerating aging and breakouts.

 

Collagen: Building Blocks vs. Co-Factors

One of the most common questions I get asked is about collagen, and if it really does anything for the signs of skin ageing. Many women in midlife take collagen supplements to maintain skin elasticity and firmness. Collagen provides the building blocks, but without the right co-factors, your body cannot fully use them to rebuild skin structure.

Essential co-factors include:

• Vitamin C – required for collagen synthesis

• Zinc – supports skin repair and structure

• Copper – aids collagen cross-linking for strength

• Protein – provides amino acids needed to form new collagen

Pairing collagen supplements with nutrient-rich, gut-friendly foods ensures your body can properly use the collagen, helping skin stay firm, hydrated, and glowing through perimenopause and beyond.

Skin changes in midlife are normal, but they don’t have to feel inevitable. By supporting the gut-skin axis and skin microbiome, focusing on nutrient-dense foods, and using collagen strategically with its co-factors, you can:

• Reduce breakouts and inflammation

• Restore hydration and elasticity

• Slow premature aging and maintain a youthful glow

To get started with your gut health, download your FREE Gut Glow Meal Plan  which provides practical, delicious ways to nourish your gut and skin from the inside out. And if hair changes or thinning are also a concern, the Hair Reset Program shows how gut and nutrient balance support strong, healthy hair as well.

Healthy, radiant skin, strong hair, and vibrant energy all start in your gut — and the right food-first strategies can help you thrive in midlife and beyond.