Skin Health from the Inside Out: Herbal & Nutritional Support for Glowing Skin (Even in Winter)
When it comes to skin health, we often look to what we can put on the surface — creams, oils, and serums promising to hydrate, brighten, and soothe. But radiant skin begins much deeper.
As a naturopath in Albury and long-time skin health advocate, I see skin as a reflection of internal wellness — your hormonal balance, lymphatic flow, and nutrient stores all have something to say in the mirror. Let’s explore how to truly nourish your skin, especially through the colder months, using herbal medicine, wholefoods, and nature’s pharmacy.
Your Skin Is a Messenger
Your skin is your largest organ — and a key player in detoxification. It tells stories about:
Hormonal imbalances
Lymphatic stagnation
Nutritional deficiencies
Stress and inflammation
Rather than covering up symptoms, naturopathic care for skin health seeks to understand the root cause, bringing your skin back into balance with gentle, effective remedies.
The Hormone–Skin Connection
Hormones play a vital role in the health of your skin, especially as they shift throughout your cycle or with conditions like PCOS.
Signs of hormone-related skin imbalance may include:
Cystic acne around the jawline or chin
Excess oiliness or dryness
Sensitivity or redness around ovulation or menstruation
Herbal Allies for Hormonal Skin
Vitex (Chaste Tree): Helps balance progesterone and support healthy menstrual cycles.
Spearmint tea: A 2010 study in Phytotherapy Research found spearmint reduced androgens in women with hormonal acne and hirsutism.
Licorice & Peony: A beautiful herbal duo borrowed from Traditional Chinese Medicine (TCM) to support hormonal harmony and reduce inflammation.
Nutrients for Hormonal Skin Health
Zinc: Regulates oil production and supports tissue healing. Found in oysters, pepitas, and grass-fed beef.
Vitamin B6: Assists progesterone production and can help with PMS-related skin flare-ups.
Omega-3s: Anti-inflammatory fats found in oily fish, flaxseeds, and walnuts to reduce redness and support skin resilience.
The Lymphatic System & Skin Glow
Your lymphatic system is your body’s internal drainage network — moving waste, immune cells, and fluid. When lymph flow stagnates, skin can appear dull, puffy, or congested.
Signs of sluggish lymph:
Puffy face or eyes
Sallow complexion
Congested or cystic skin
Lymph-Supporting Herbs
Cleavers: A traditional springtime tonic for the lymph and skin.
Calendula: Bright yellow blooms known for their gentle lymphatic and anti-inflammatory properties.
Red Clover: Supports detoxification and is often used for chronic skin issues.
Daily movement, facial gua sha, dry skin brushing, and herbal teas can all help support healthy lymphatic flow and clearer skin.
Winter Skin Wisdom
As the temperature drops, our skin often tells the tale: dryness, flaking, irritation, and dullness become common complaints in winter.
Why Winter Skin Suffers:
Cold air strips moisture
Indoor heating dehydrates skin
Reduced sunlight impacts vitamin D and immune balance
Nutritional Skin Nourishment for Winter
Vitamin A: Essential for cell turnover and skin integrity. Best sources include liver, cod liver oil, and egg yolks.
Zinc: Maintains barrier function and helps heal dry, cracked skin.
Collagen peptides: Support firmness and hydration. A 2019 study in the Journal of Dermatological Treatmentfound collagen supplementation improved skin elasticity and moisture.
🛒 Tip: Many of these can be found at your local health food store in Albury — ask for locally sourced bone broth, grass-fed liver capsules, and clean marine collagen.
My Favourite Herbs & Foods for Glowing Skin
Here are my go-to nature-based skin allies — many of which you can source from your local health food store or through an online naturopath:
Herbs:
Burdock root – detoxifying and anti-inflammatory
Nettle leaf – rich in skin-loving minerals like silica and magnesium
Calendula flowers – soothing for both lymph and inflamed skin
Chamomile – calms the skin–gut axis and promotes inner ease
Foods:
Bone broth (collagen + minerals)
Liver (vitamin A, zinc, B12)
Wild-caught salmon or sardines (omega-3s)
Berries (antioxidants)
Broccoli, kale, and cauliflower (for hormone detox pathways)
Naturopathic Support for Skin Health
Whether you’re navigating adult acne, dry winter skin, or chronic skin conditions like eczema or perioral dermatitis, working with a naturopath can uncover the underlying drivers and provide holistic, gentle solutions.
As an online naturopath and skin health specialist based in Albury, I offer both in-person consultations and online appointments, making skin support accessible wherever you are.
Ready to Support Your Skin Naturally?
Book a 1:1 consult to explore:
Hormonal testing & support
Custom herbal medicine
Skin-focused nutrition plans
Gut–skin connection assessments
📍 Visit me in person as your Albury naturopath, or book an online session for personalised care, wherever you are.
For glowing skin that begins within — let nature guide the way.
