The Skin Benefits of Intermittent Fasting

August 6, 2025

Intermittent fasting (IF) has exploded in popularity as a way to lose weight and improve overall health. Some research even hints that it may help your skin look and feel better. The idea is that IF can trigger cell cleanup processes and calm inflammation, both of which are linked to healthier, more youthful skin¹. Let’s explore what the science says.

Renewing Cells Through Autophagy

One of the body’s most important repair processes is autophagy. Think of it as your cell’s recycling system, where damaged proteins and worn-out parts are cleared away so the cell can run smoothly again². In skin, autophagy helps maintain the barrier, protect against UV damage, and prevent premature aging³.

When you fast, your body makes a metabolic switch from burning glucose to using fat, and this can help kick autophagy into gear⁴. In theory, that means better cleanup and renewal for skin cells. A small clinical trial even suggested that a fasting-mimicking diet helped maintain skin hydration and texture compared to people who ate normally⁵. While the research is still early, the connection between fasting, autophagy, and skin health is promising.

Fighting Inflammation

Chronic inflammation is a major player in skin problems like acne, eczema, and psoriasis. IF has been studied for its ability to reduce inflammatory signals in the body. Results are mixed, but some studies have shown that time-restricted eating may lower levels of inflammatory molecules like TNF-alpha⁶.

Other research, including studies of Ramadan fasting, suggests improvements in skin conditions such as acne, though these findings are observational and not yet proven in large clinical trials⁷. Still, it makes sense that lowering inflammation overall could lead to calmer, less reactive skin.

The Adiponectin Angle

Another piece of the puzzle is adiponectin, a hormone that helps regulate metabolism and has anti-inflammatory effects in the skin. It supports skin barrier function and may even protect against UV damage⁸. Some small fasting studies have found increases in adiponectin, while larger analyses show mixed results⁹. So while this is an exciting link, it is not a guaranteed outcome for everyone who tries IF.

Beyond Skin Benefits

Of course, intermittent fasting is not just about your skin. Many people find it helps with weight management, blood sugar control, and possibly long-term health¹⁰. That said, IF is not for everyone, and it is always a good idea to check with a healthcare professional before making big changes to how and when you eat.

The Takeaway

Intermittent fasting may benefit your skin by encouraging cell renewal through autophagy and dialing down inflammation. The science is still developing, and while early results are exciting, more human studies are needed to say for sure how much fasting can change your complexion. For now, think of IF as one tool in a broader lifestyle approach that includes balanced nutrition, sun protection, and stress management.

Renewing Cells Through Autophagy

Fighting Inflammation

The Adiponectin Angle

Beyond Skin Benefits

The Takeaway

Sources