Will juicing clear my skin?

Smooth, glowing skin is a goal for many. While proper skincare and hydration play a key role, diet and nutrition also have an impact. Recently, juicing has become a popular trend among those looking to improve their complexion. Proponents claim that drinking fresh, raw juices can help clear up acne, even out skin tone, and give skin a radiant glow. But is there any truth to these claims? Let’s take a closer look at the potential benefits of juicing for skin health.

How Juicing May Promote Clear Skin

Juicing involves extracting the liquid from fresh fruits and vegetables. This concentrates the nutrients, including vitamins, minerals, enzymes, and antioxidants. Juice cleanses, where only juices are consumed for a period of time, are sometimes used to “detox” the body. The following aspects of juicing may contribute to clear, healthy skin:

  • Increased antioxidant intake – Antioxidants help protect cells from damage and inflammation. Many fruits and veggies are rich in antioxidants like vitamin C, beta carotene, and polyphenols.
  • Higher vitamin and mineral absorption – Without fiber, nutrients can be absorbed quicker and more efficiently into the bloodstream.
  • Reduced toxin load – The nutrients in produce may help the body eliminate wastes and environmental toxins through the liver, kidneys, and skin.
  • Decreased inflammation – The antioxidants in juices can reduce inflammatory compounds that are linked to acne and other skin issues.
  • Improved hydration – Staying hydrated helps skin look plumper and more youthful. Drinking nutrient-dense juices may optimize hydration.

By flooding your body with vitamins, minerals, and antioxidants, juicing may support many functions related to healthy skin cell development and turnover. However, research specifically linking juicing to clear skin is limited.

Potential Drawbacks of Juicing for Skin

Despite the possible benefits, juicing comes with some caveats as well. Here are some potential downsides for skin:

  • Nutrient deficiencies – Juice cleanses provide very few proteins, healthy fats, and other nutrients. This can lead to deficiencies over time.
  • Blood sugar spikes – The natural sugars in juice are released quickly into the bloodstream. This can cause inflammation and acne breakouts.
  • Loss of fiber – The skin-clearing fiber is removed during juicing. Fiber moderates blood sugar spikes.
  • Gut imbalance – Skipping solid foods can disrupt the gut microbiome and digestive health, both of which impact skin.

While juicing may provide a concentrated dose of beneficial nutrients, it removes valuable fiber and protein that also support skin health and fight acne. Juice-only cleanses lasting more than a day or two can cause blood sugar imbalances that create more skin problems.

Juicing for Clear Skin Research

Studies examining the effects of juicing on skin health are limited. But the existing research has found some promising results:

  • One small study had 18 participants drink 1 pint of green vegetable juice daily for 3 months. Both acne lesions and oil production decreased significantly.
  • Multiple studies show that drinking tomato juice containing lycopene can provide modest sun protection and prevent UV-induced skin damage.
  • Carotenoids like beta carotene found in carrot juice accumulated in the skin of women who drank 330 mL per day for 3 weeks, providing protection against sunburn.
  • In one study, vitamin C supplements reduced inflammatory compounds linked to acne by up to 25% compared to a placebo. Fresh juices are a rich source of vitamin C.

While this research on vegetable and fruit juices is encouraging, larger human studies are still needed. There are currently no studies looking specifically at juice cleanses for skin health.

Best Fruits and Vegetables for Skin

If you want to try juicing for better skin, focus on produce with the following skin-clearing nutrients:

Vitamin C

Vitamin C is essential for collagen production and protecting against UV damage. Choose guava, bell peppers, kiwi, oranges, strawberries, broccoli, tomatoes, and kale.

Vitamin A

Vitamin A supports cell turnover for a clear complexion. Opt for carrots, sweet potatoes, spinach, mangoes, red bell peppers, and broccoli.


Antioxidants like polyphenols battle skin-aging free radicals. Berries, cherries, pomegranates, cabbage, beets, and green tea are great sources.

Vitamin E

Vitamin E is a powerful antioxidant for youthful skin. Include spinach, avocado, olive oil, squash, broccoli, kiwi, mango, tomatoes, and carrot juice.


Probiotics support gut health and a strong microbiome for clear skin. Try making juices with sauerkraut, kefir, kimchi, miso, tempeh, yogurt, and kombucha.


Zinc decreases inflammation and fights acne-causing bacteria. Choose spinach, pumpkin seeds, cashews, broccoli, and kefir.

Healthy Fats

Essential fatty acids keep skin moisturized and supple. Add avocado, olive oil, flax seeds, walnuts, and hemp seeds.

Nutrient Function Top Food Sources
Vitamin C Collagen production, sun protection Citrus fruits, bell peppers, broccoli
Vitamin A Cell turnover Carrots, sweet potatoes, spinach
Antioxidants Anti-aging Berries, green tea, cherries
Vitamin E Anti-aging antioxidant Spinach, avocado, olive oil
Probiotics Gut health Sauerkraut, kefir, yogurt
Zinc Reduces inflammation Spinach, seeds, nuts
Healthy Fats Moisturize skin Avocado, olive oil, nuts

Focus on produce high in antioxidants and nutrients that support skin cell health and fight inflammation from within. Combine fruits and veggies to maximize the nutrient diversity.

Making Your Own Skin-Clearing Juices

If you want to try juicing for better skin, here are some tips:

  • Use primarily vegetables over fruit, which can spike blood sugar.
  • Include healthy fats from avocado, nuts, seeds, or oils.
  • Drink juices fresh to avoid nutrient degradation.
  • Pair juices with whole foods like proteins, fiber, probiotics.
  • Don’t rely on juices as your only nutrition source.
  • Monitor for reactions like breakouts or rashes.
  • Use organic produce when possible.
  • Store juices in airtight containers and refrigerate.
  • Enjoy juices within 24 hours for best quality.

Here are some tasty juice combinations to try for clear skin:

1. Beet Juice Recipe

– 3 medium beets, tops removed

– 3 carrots, peeled

– 2 granny smith apples

– 1-inch piece ginger, peeled

2. Vitamin C Booster Juice Recipe

– 1 grapefruit, peeled

– 2 oranges, peeled

– 1 cup strawberries

– 1-inch piece ginger, peeled

3. Green Cleansing Juice Recipe

– 1 cucumber

– 2 celery stalks

– 6 broccoli florets

– 1 cup kale leaves

– 1 lemon, peeled

– 1-inch piece ginger, peeled

Should You Juice for Clear Skin?

Drinking fresh fruit and vegetable juices provides an easy way to hydrate while packing in extra antioxidants and nutrients. Research shows produce with lots of vitamin C, vitamin A, zinc, and probiotics may benefit acne-prone skin when consumed whole. Juicing concentrates these nutrients into an easy-to-digest liquid form.

However, juicing also removes valuable fiber that feeds the gut microbiome and slows sugar absorption. Juice cleanses lasting more than a day or two can negatively impact blood sugar regulation. For most people, eating whole fruits and veggies will provide better overall nutrition than juicing.

Occasionally supplementing your diet with fresh juices made from a variety of produce may support skin health. But for day-to-day nutrition, emphasize whole foods over juices. Focus on getting 8 to 10 servings of antioxidant-rich produce each day, along with quality proteins, fats, fiber, and probiotics through food.

A healthy, balanced diet is your best route for glowing skin and overall wellness. But adding the occasional fresh juice can provide an extra concentrated dose of vitamins, minerals, and antioxidants to support your complexion goals.

The Bottom Line

There is limited evidence that juicing can specifically clear up skin, and long juice cleanses come with health risks. But incorporating some fresh juices made with vegetables, antioxidants, and anti-inflammatory ingredients may benefit skin hydration and nutrient intake as part of a balanced diet. Focus on whole foods for your main nutrition sources, and enjoy juices in moderation for an added nutrient boost.

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