19 May 2025
Martin Gratzer
While our eyes are considered a mirror of our soul, our skin is considered a mirror of our health and: our intestinal flora. Research results are increasingly showing how closely gut health and skin appearance are linked. In 2018, for example, a study in China examined the intestinal flora of patients with acne and found that there were significant differences compared to the diversity of the intestinal flora of people with healthy skin.
The gut and skin are actually connected by their own axis. “An unbalanced microbiome can promote inflammation in the body, which is often also visible on the skin. Problems such as acne, eczema or rosacea are often linked to an imbalanced gut flora, as the gut and skin communicate closely with each other. Especially in the case of chronic skin problems, it is worth keeping an eye on the balance in the gut,” explains biohacking expert Martin Gratzer. You can think of it as a chain reaction in which disturbed gut flora also affects the skin.
Martin Gratzer explains further: “A stable microbiome not only strengthens digestion and the immune system, but also contributes to better nutrient absorption, which can have a positive effect on the skin. The anti-inflammatory effects of a balanced microbiome also ensure that the skin is less susceptible to irritation and irritation. This protective function is essential, as a healthy gut flora supports the immune response in the body and makes the skin barrier more resistant.”
Functions of the microbiome:
Support of the immune system
Promotion of nutrient absorption
Participation in metabolic processes
Formation of important vitamins
Protection against pathogenic germs
“The targeted intake of pre- and probiotic-rich foods or food supplements helps to balance the microbiome and thus indirectly support the skin. A regular supply of vitamins such as vitamins A, C and E and minerals such as zinc and magnesium can also strengthen the skin's protective function. Glutamine in particular, which strengthens the intestinal mucosa, can also promote the health of the skin barrier, as an intact intestinal barrier reduces inflammatory reactions in the body,” says Martin Gratzer.
Prebiotic-rich foods: chicory, onions, garlic, artichokes & asparagus
Fermented foods: natural yogurt, kefir, sauerkraut & kombucha
“Skin problems are rarely solely due to intestinal flora, but are often caused by the interaction of various factors such as diet, stress and environmental factors,” emphasizes Martin Gratzer.
Stress in particular can have a negative impact on both the intestinal flora and the skin, which is why a combination of a healthy diet and a stress-conscious lifestyle is beneficial for a beautiful complexion.
In summary, it can be said that the path to healthy skin also leads via a healthy gut. If you want to improve your skin health, you should therefore not only focus on external care, but also keep an eye on your gut microbiome. The gut-skin axis can be optimally supported with the right diet and a healthy lifestyle.
A balanced, wholesome diet
Reduction of highly processed foods
Low sugar consumption
Regular fluid intake
Frequent exercise
Sufficient sleep
Good stress management
About the person:
Mag. Martin Gratzer is a twelve-time national shot put champion and biohacker with over 20 years of experience. As a certified Performance Strength & Conditioning Trainer, trained by the most successful strength coach of all time Charles Poliquin, and Biosignature Practitioner, he shares his expertise in the popular “Biohacking for Business People” lectures and supports people in increasing their health and performance in their professional and everyday lives. He is the CEO and co-developer of BIOGENA ONE.
