In today's fast-paced world, our skin is continuously bombarded with various toxins that can diminish its natural radiance and vitality. While the term "skin detox" is often thrown around, it's essential to understand what it truly entails and how to effectively care for your skin.
Understanding the Culprits: Toxins Affecting Your Skin
Before diving into detox practices, it’s important to understand the common toxins that can impact your skin. Environmental pollutants, poor dietary choices, stress, and lack of sleep are just a few examples of factors that can lead to toxin buildup in your skin and body.
The Myth of Skin Detox: What It Really Means
If you spend a considerable amount of time online, you may have seen several headlines detailing the importance of “detoxing” your skin. And “detoxing” your home, your friendship group, pretty much your entire life. Detoxing has become an overused term. But, just like clean beauty and the growing wellness movement, “skin detoxing” is seen as a bonafide trend. All, however, is not what it seems when you delve a little deeper. Thankfully, there’s little you need to do to aid this process. Your lungs, liver, kidneys, and colon have the ability to remove harmful substances all by themselves. (Substances in alcohol and cigarettes can, however, cause lasting damage.)
But that hasn’t stopped people from embarking on juice cleanses and fad diets in a bid to fully “detox.” The trend has also encouraged the beauty industry to adopt detoxification. And there can be quite a bit of confusion over what this means. Because the skin is the largest organ in the body and can therefore pick up dirt and grime, some believe it is possible to “purge” the skin and remove all the “bad” stuff that’s clogging pores. This isn’t really true. “There’s no such thing as skin detox from a medical perspective,” says board-certified dermatologist Dr. Fayne Frey. What you can do though is protect it from potential environmental toxins, such as pollution and UV rays.
All of these things - along with a poor diet and excessive cleansing and exfoliation - can deplete the skin’s outermost layer. Also known as the stratum corneum or skin barrier, it helps keep skin healthy by blocking substances that can cause premature aging, among other damage. “When people talk about ‘detoxing the skin,’ it’s more about what you can do to the surface to protect your skin from the outside environment more so than clearing out what’s on the inside,” says Dr. Ross Perry, medical director of CosmedicsUK.
Read also: Explore the pros and cons of fruit juice detoxes.
Why? Because toxins can’t exit the body via the skin. You can cleanse your skin as much as you want or leave it alone for extended periods of time. This “detoxing” won’t actually remove any toxins. Instead, it’s the aforementioned organs - primarily the kidneys and liver - that hold that responsibility.
Your skin, however, “may need you to stop certain products that aren’t working for you,” notes board-certified dermatologist Dr. Caren Campbell. One example, she says, is a condition called tachyphylaxis where the skin “becomes used to” things like steroid creams and they stop working. “In this instance, skin detoxing makes sense,” states Dr. Campbell. “A doctor may need to switch to an alternative steroid for it to work and then later switch you back.” Here’s where most of the duping occurs. Self-proclaimed skin care experts, says Dr. Frey, “say that the skin contains toxic substances. They are wrong.”
That makes sense because skin care products boasting the ability to detox in this way are rarely transparent about which toxins they’re claiming to remove. It’s true that your skin may feel cleaner and smoother after a charcoal mask, for example. But that’s all the product is doing. As explained, no product can physically remove toxins because the skin does not have the ability to remove toxins. Products can, however, get rid of “grime from the surface of the skin such as excess sebum and dead skin cells,” says Dr. Perry.
But people with extra sensitive skin should be careful when using a so-called “detox” product. “Some may irritate the skin,” Dr. Perry adds, potentially leaving it dry and red. Some skin care products use the term “detox” in terms of skin defense. Products containing antioxidants can reduce the effects of environmental damage. But they can’t physically pull damaging substances out of the body. Instead, they inhibit or remove the free radicals that cause the damage. Humans do excrete a tiny amount of waste products, like urea, through it. But the amount is likely to be so small that it’s barely noticeable. Bottom line? No amount of cardio or hot yoga is going to aid your body’s natural detoxification. Sweating won’t help to remove toxins, and neither will any kind of diet. The few studies that exist haven’t provided strong enough evidence to suggest otherwise.
Some people admit to feeling better after juicing or undertaking another kind of “cleansing” diet. But elements of some of these diets are generally guaranteed to improve health anyway. Their benefits have nothing to do with detoxification and more to do with eating nutritious food, drinking ample water, getting enough sleep, and exercising regularly. To keep your body working the way it should, it’s recommended you follow such health principles, especially consuming a balanced diet with five portions of fruit and vegetables per day. Sorry, the answer is no yet again. Companies that claim to sell “detoxing” supplements and the like tend to struggle to prove those claims. In fact, in 2009 a group of scientists asked manufacturers of 15 “detoxification” products to provide evidence. Not even one company could explain what their detox claim meant, or what toxins their products were supposed to eliminate.
Read also: Supporting Detoxification
The liver and kidneys remove far more toxins from the body than the skin. They are the main organs responsible for detoxification. That said, caring for the skin can help it function as a barrier against infections, pollution, and UV damage.
How the Skin Functions as a Barrier
The skin is a complex organ that both keeps substances out of the body and, in some cases, can absorb them. For example, some medications can enter the body through the skin, as can:
- Microbes
- Pollutants
- Some chemicals, such as those in personal care products
- Some heavy metals
The skin protects against these potentially harmful substances in various ways. It:
- Keeps larger particles out by acting as a physical barrier
- Keeps microbes out via immune cells, which fight infections
- Contains enzymes to break down substances foreign to the body, such as pollution from the air
Free radicals are unstable molecules that harm cell DNA, causing inflammation, faster aging, and skin barrier disruption. Antioxidants help neutralize free radicals, but this differs from how the body removes toxins through the liver or kidneys. The skin performs these functions constantly. If substances do get inside and enter the bloodstream, other organs or body systems may remove them, such as the:
- Liver
- Kidneys
- Lymphatic system
According to a 2019 review, some substances, such as heavy metals and alcohol, may also exit the body via sweat in small amounts. However, evidence so far suggests that sweating plays a very small role in this type of detoxification overall.
Read also: Your guide to a 3-day detox meal plan.
Debunking Detox Myths
While trace amounts of some toxins can exit the body through sweat, the skin’s role in detoxification is limited. There is also no evidence that skin detoxes help to promote it. As a result, there is no need to follow skin detox regimens.
A fast is usually a complete break from food or drinks with calories, or very minimal consumption of them, for a set period. Your body actually does a good job of cleansing itself. The digestive tract, liver, kidneys and lungs work efficiently to keep out harmful toxins. Toxins are chemicals that don’t have a place in our diets. Your body usually gets rid of toxins itself. As a wellness dietitian, when I talk about weight loss, I’m referring to actual body fat. Most of the time, what you’re “losing” on these fasts and cleanses is water weight - the natural water stored in your body’s tissue. For example, the loss of water might make you feel a little lighter, but you’re not getting rid of belly fat. Try to choose an eating pattern that you can maintain over time. Even if you lose a few pounds on a 3-day cleanse or fast, these types of diets aren’t sustainable over a long period. Our bodies need fuel, and we need a variety of different nutrients to provide that fuel. Most cleanses and detox diets restrict the consumption of certain nutrients. Fill at least two-thirds of your plate with vegetables, whole grains, fruits and beans. Try to avoid ultra-processed foods that are high in calories and low in nutrients. Exercise plays a key part in maintaining a healthy weight and reducing your cancer risk. It’s important to make sure you get adequate nutrition if you’re undergoing cancer treatment, so that your body can sustain itself during treatment. Many cancer patients become immunocompromised during cancer treatment, so staying well-nourished supports your immune system. The guidelines for some cleanses and detoxes may require you to consume foods that could potentially interact with certain medicines and treatments.
Effective Practices for Healthy, Radiant Skin
Although a skin detox is not medically necessary, there are things people can do to support skin function. Here are a few key strategies to take note of.
Assess your current skin care routine: What does your daily skin care ritual look like? Do you even have one? If the answer to that second question is no, try to get into a skin care habit morning and night. “If you’re following a good skin care regime, then a ‘facial detox’ really is just another buzzword,” Dr. Perry says. A basic routine involves products such as cleanser and moisturizer. “Make sure you’re cleansing twice a day at home, morning and before bedtime,” says Dr. Perry. “A gentle cleansing foam should suffice, followed by a toner if skin is particularly oily and a light moisturizer. [Don’t] forget to use an SPF of at least 30 every morning.” (More on that later.) Once you’ve got those important parts down, feel free to add products designed for your skin type and needs. For example, people with acne may want to incorporate products that include salicylic acid or benzoyl peroxide in the ingredients list. Whatever you end up using, sticking to a personalized routine every day can boost your skin’s appearance.
Hydration: Water is essential for health, and drinking enough of it helps the body eliminate waste. It also benefits the skin. Drinking at least eight glasses of water daily helps flush out toxins from your body, keeping your skin hydrated and plump. A 2018 review of previous research found that drinking more water can increase skin hydration, particularly in people who do not drink enough. However, the authors note that the quality of evidence is low. A general rule of thumb is to drink eight glasses of water - or water-based beverages - a day to benefit your overall health. It’s also thought that hydration can help the skin by remedying dryness and dullness. There isn’t much research to prove this, but keeping up your water intake certainly won’t hurt. You can also directly boost your skin’s hydration levels by applying a hydrating moisturizer or product containing hyaluronic acid.
Diet: Your diet plays a significant role in your skin’s health. Foods rich in antioxidants, such as berries, leafy greens, nuts, and seeds, help neutralize free radicals that cause oxidative stress and damage to your skin cells. A 2022 review of past research found evidence that antioxidants from food can provide defence against oxidative stress, and may improve skin hydration and elasticity. Antioxidants are present in many foods, particularly in colorful fruits and vegetables. Examples of foods high in antioxidants include:
- Berries
- Bell peppers
- Sweet potatoes
- Dark leafy greens, such as spinach
- Green tea
- Nuts and seeds
People can include these as part of a balanced diet.
Exercise: Regular exercise increases blood flow, which helps nourish skin cells and keeps them vital. Sweating during exercise also aids in expelling toxins through your pores.
Skincare Products: Choosing the right skincare products is paramount in your detox journey. Opt for high-quality, natural products that are free from harmful chemicals and additives. Ingredients such as charcoal, clay, and green tea are known for their detoxifying properties.
Add exfoliation to your routine: This tends to happen naturally every 28 days, but factors like aging and oiliness can slow the process down. A build-up of dead skin cells can reduce the effectiveness of any skin care products you use, lead to breakouts, and even dull your entire complexion. Exfoliation has to be done right to benefit the skin rather than damage it. There are two ways to do it: physically or through chemical means. Physical exfoliation involves things like scrubs and brushes, but it usually isn’t suitable for sensitive skin. If you’re worried this method may be a little too harsh, stick to the chemical type involving alpha and beta hydroxy acids. Remember to exfoliate gently and not to overdo it to avoid a red, raw look. Dr. Perry recommends exfoliation twice a week.
Sleep: Sleep is when your body repairs itself, making it essential for skin regeneration. Aim for seven to nine hours of quality sleep each night to allow your skin cells to renew and repair. Sleep allows the body to repair itself, and this also applies to the skin. Getting enough sleep enables the body to repair skin cells. However, sleep disruption can interfere with this. A 2024 review notes there is evidence that a lack of sleep can result in reduced elasticity and dark circles under the eyes.
Stress Reduction: Stress is a major culprit behind many skin problems, including acne and premature aging. Chronic psychological stress can also increase oxidative stress in the skin, according to a 2021 review. People may benefit from setting aside time for relaxation and learning stress reduction techniques, such as:
- Deep breathing
- Yoga
- Massage
Adopting stress-reducing practices such as meditation, deep breathing exercises, or hobbies you enjoy can have a positive impact on your skin.
Facial Steaming: Facial steaming opens up your pores and helps release toxins trapped within your skin. It also enhances the effectiveness of subsequent skincare products.
Sunscreen: The sun’s rays can be harmful all year round, so covering yourself in sunscreen is the best form of protection against skin cancer and signs of sun damage. The same goes for sunscreen. The sun’s rays can be harmful all year round, so covering yourself in sunscreen is the best form of protection against skin cancer and signs of sun damage. Just make sure that the sunscreen offers broad-spectrum protection, water resistance, and an SPF of at least 30. Wear it daily, regardless of the weather! And remember to reapply every two hours or straight after sweating or swimming.
Antioxidants and Retinoids: And don’t forget antioxidants and retinoids. Dr. Campbell calls sunscreen, antioxidants, and retinoids the “holy trinity.” Antioxidants, she says, “help make sunscreen more effective and protect against free radicals that break down collagen and elastin and age us.” Retinoids can also keep skin looking firm, notes Dr. Campbell. They are “one of the few things we can apply topically to the skin to stimulate collagen.”
Avoid smoking and limit alcohol: Aside from air pollution, cigarette smoke and alcohol are some of the most frequent toxins people come into contact with. Smoking speeds up skin aging and impairs wound healing. Similarly, a 2024 review states that alcohol dehydrates the skin, increases oxidative stress, and promotes inflammation.
Cleanse regularly: Washing the skin daily helps remove oil, dirt, pollution, makeup, and other substances from the skin’s surface. Some people may also wish to exfoliate the skin, which involves removing dead skin cells using acids or tools such as brushes and sponges. However, it is important to be aware that over-exfoliation can impair the skin barrier, rather than helping to support it. It is important to exfoliate gently and not too frequently.
Moisturize: Applying a moisturizer helps reduce dryness. Look for products with ingredients such as glycerin and hyaluronic acid, which attract moisture to the skin.
Limit foods and drinks that trigger skin flare-ups: While research suggests that diet can play a role in the development of skin conditions like acne, you may have to go through some trial and error to figure out your personal triggers. Foods and drinks to look out for include ones high in sugar or refined carbohydrates, or ingredients lists containing dairy. Alcohol can also have a negative impact on skin. Try cutting individual items out one by one to see which, if any, result in improvement.
Seeking Professional Guidance
Contact a dermatologist if needed. A dermatologist is a doctor who specializes in treating the skin. They diagnose and treat all types of skin conditions. When someone is unsure how to treat their skin, contacting a dermatologist is a good first step.