Our bodies constantly communicate to us, with our skin being one of our biggest messengers. It is said that the skin is an outward reflection of the inner workings of the body. Changes in the skin, such as skin pigmentation, as is seen in melasma (hyperpigmentation, often on the face), acanthosis nigricans (dark skin, often on the hands, neck, and armpits), acne, and skin tags have all been connected to changes in insulin metabolism, which is intimately intertwined with blood sugar (glucose) metabolism. If this is true, it sheds light on the importance of considering our food and supplement choices for glowing skin. Managing glucose is a crucial aspect of our biology to consider when it comes to healthy, glowing skin. 

Inositol emerges as a compound that can support glucose and insulin metabolism and healthy skin. This compound is found naturally in several foods, such as fruits, beans, grains, and nuts, and is made in small amounts in the body. High glucose levels may interfere with inositol absorption from foods and reduce synthesis in the body. For this reason, it may be helpful to supplement with this unique compound if you are consuming more than 25 grams or 6 teaspoons of sugar a day. For reference, there can be 23 grams of sugar in an 8-ounce serving of orange juice and 38 grams of sugar in a 12-ounce can of soda. 

Acne is a common manifestation of imbalances in glucose and insulin. A retrospective study on 150 men and women around 33 years of age showed that insulin metabolism was disrupted in 42.7% of patients with acne. A different study performed on 50 women with polycystic ovarian syndrome, a condition confounded with imbalanced insulin and glucose metabolism, found that those who supplemented 4 grams a day of myo-inositol for six months experienced improvements in multiple symptoms, including acne. At the beginning of the study, 68% reported moderate acne and 32% reported severe acne. After six months of treatment, there was a reported improvement to disappearance of acne in 53% of participants, moderate acne in 34%, and severe acne in 13%. 

Alpha lipoic acid is another compound that supports glucose and insulin metabolism while simultaneously promoting skin health. Alpha lipoic acid demonstrates antioxidant properties, which plays a role in supporting blood sugar and skin health. DNA damage from oxidative stress is seen to be higher in patients with imbalanced blood sugar levels. 

One study (n = 57, 43 women and 14 men) randomly divided the participants to receive either 300 mg/day of alpha lipoic acid or a placebo for eight weeks. At the end of the study, those taking alpha lipoic acid experienced a greater improvement in their two-hour post-prandial plasma glucose, fasting plasma glucose, serum insulin, and HOMA-IR (Homeostatic Model Assessment for Insulin Resistance) index score. 

As we spend time outside, our skin is exposed to UV light from the sun and air pollution, which causes damage to skin cells. Fortunately, compounds exist that support antioxidant capacity which supports the skin in dealing with and healing after these exposures. Alpha lipoic acid is one such compound, which also supports the regeneration of vitamin C and vitamin E, antioxidants that directly support the health of the skin. Alpha lipoic acid has also been shown to help improve changes in skin pigmentation from sunlight exposure in an animal model.

As you go about your day, remember that opting for lower-sugar foods and incorporating supportive supplements like alpha lipoic acid and inositol can promote healthy blood sugar and insulin metabolism. This is a useful practice for developing and maintaining glowing skin.

Learn about more ways to promote radiant skin:

Summer Glow: Tips to Tone Your Face and Support Skin Health

Ten Nutrients to Help Your Skin Glow from the Inside Out

Skin Health: The Benefits of Collagen Peptides

By Melanie Luther, CHN, MS