Food Diet For Hyperpigmentation - 5 Easy Tips To Lighten Dark Spots

Certain areas of the body, especially the joints like knees and elbows, may naturally appear darker than the surrounding skin. But if you notice discolored regions on the face, neck, hands, or other body parts—they could be indicative of a skin condition called hyperpigmentation.

Now, this occurs due to an overproduction of melanin, which can result from a number of factors such as sun exposure, hormonal changes, inflammation, or skin injuries. [Note, melanin is a pigment responsible for giving skin its unique colour.]

So, how do you make the dark spots go away? We say, going for a food diet for hyperpigmentation can just about do wonders.

Nutrients like vitamins C & E, polyphenols, zinc, and omega-3 fatty acids can actively help prevent and lessen hyperpigmentation. Plus, diets that are heavy on sugary foods, dairy products, and caffeine—can worsen things for you. Alcohol too is not an ally for healthy, spotless skin.

According to the latest research, following a proper diet and nutrition can potentially increase the effectiveness of hyperpigmentation treatments including, topical products, light and laser therapy, chemical peels, microneedling, and others.

So today, we’ll dive deep into the diet components that you should consider eating while on a skin hyperpigmentation treatment.

5 Foods you should include in your diet for your Hyperpigmentation, if not already!

1) Vitamin C (or, ascorbic acid)

Well-known for its skin brightening properties, Vitamin C is a strong antioxidant that helps reduce hyperpigmentation. It works by hindering the enzymatic activity of tyrosinase, which plays an important role in the melanin-making cycle in skin.

2) Vitamin E

It is a strong, fat-soluble antioxidant that protects your skin from oxidative stress and sun’s UV-radiation damage.

Studies (based on experiments) suggest that Vitamin E has photoprotective properties, meaning it puts up a strong defence in managing skin conditions that arise from excessive UV-radiation exposure.

Some studies tell us that topical vitamin E may only be of moderate benefit, but using it in combination with Vitamin C can enhance removal of pigmentation on face, neck, and other areas.

3) Polyphenols

Praised for their antioxidant and anti-inflammatory properties, polyphenols are plant-derived compounds found abundantly in nature.

A 2020 study throws light on how capable polyphenols are in treating various skin disorders, including hyperpigmentation. They largely exert an influence on the molecular stage, in the pathways connected to melanin production.

Moreover, another article published in BioFactors discusses the photoprotective properties of polyphenols in combating skin damage caused by prolonged outing in the sun’s UV rays. [Note, any skin complication induced by UV radiations may result in patchy hyperpigmentation.]

4) Zinc 

Zinc is an essential trace mineral crucial for having healthy skin. It takes part in DNA synthesis, immune function, and wound healing.

Now, direct studies that link zinc to reducing hyperpigmentation are limited. But its anti-inflammatory properties have been observed to help mitigate post-inflammatory hyperpigmentation (which could stem from acne or skin injuries).

A study from Communications Biology showcases there are 2 essential zinc transporters, called ZNT5-6 and ZNT7, which supply zinc to enzymes in the melanin production process. Their absence or faulty functioning leads to reduced melanin synthesis and, therefore, lighter skin pigmentation.

Some studies suggest that zinc deficiency (meaning, lack of proper zinc levels in the body) may be related with pigmentary disorders like melasma. Others claim that excessive zinc can inhibit melanin production in skin due to its suppressing effect on tyrosinase (an enzyme present in melanin synthesis.) It is important to understand that both zinc deficiency and excess thereof can alter skin pigmentation. We recommend seeking a healthcare professional or dermatologist for better guidance.

5) Omega-3 Fatty Acids

They are polyunsaturated fats with anti-inflammatory properties that help ease skin hyperpigmentation treatment.

 A review study in the Journal of Cutaneous Medicine and Surgery emphasizes the role of omega-3 fatty acids in skin health. It talks about their potential to reduce inflammation and hyperpigmentation, caused due to Sun’s UV ray exposure.

Does hydration have any effect on Hyperpigmentation?

According to experts, proper hydration strengthens your skin’s barrier function, boosting its ability to repair and grow new cells. This is immensely significant during an ongoing treatment aimed at reducing dark spots. 

Is there any connection between skin hydration and melanin indices (or MI, which is a measurement of the melanin content in skin)? A study in Skin Research and Technology suggests that well-hydrated skin may display a more balanced pattern of pigmentation. More research informs on the use of hydrating skincare products to improve skin tone and texture.

For example, a study evaluating the effectiveness of a skincare regimen, involving enhanced skin hydration, found positive results. It reported 26% improvement in managing the spread and severity of Melasma within 12 weeks. Besides, patients also developed a more even skin complexion.

Experts also advise using moisturisers, with ingredients like hyaluronic acid and glycerin, that are proven to attract and retain moisture.

Conclusion

A healthy lifestyle, free of uncontrolled stress and worries, where you take adequate amounts of sleep everyday is vital for sustaining good skin health.

Incorporating the right nutrients into your diet and eliminating high-calorie foods and dehydrating substances—is one way to get started on your “how to get rid of hyperpigmentation” journey.

Don’t forget to keep yourself hydrated. It helps with skin repair function and supports easy fading of hyperpigmentation and dark spots.