Strengthen from within
- zillab8
- Oct 9
- 3 min read
Updated: Oct 15
Living fragrance-free isn’t only about what you put on your skin or expose your skin to — it’s about strengthening your skin from the inside out. Fragrance sensitivities, allergies, and reactive skin often share one thing in common: a weakened skin barrier and an over-stimulated immune response. While switching to fragrance-free skincare and home products is an obvious and necessary step, what you eat can play just as big a role in minimising reactions and supporting your body’s natural defences.
The foods you eat can influence inflammation, support your skin barrier, and even affect how your body handles histamine — a key player in allergic reactions and irritations. Depending on your diet, you may be helping to calm your skin… or even unintentionally fuelling its sensitivity.
Now, I’m not a qualified nutritionist, but both research and personal experience show that nutrition can have a real impact on how reactive our skin feels. When my diet is out of balance, I notice it — my skin becomes more easily irritated and less resilient. And while none of us eat the “perfect” diet all the time, there are certain nutrients and supplements that can support those of us with eczema, dermatitis, or fragrance sensitivity.
Here are a few that are often recommended for skin prone to allergies or inflammation and the brands that I personally use:
Quercetin
A natural compound found in foods like apples, onions, and berries, quercetin acts as an antioxidant, anti-inflammatory, and natural antihistamine. It can help reduce redness, itching, and irritation by inhibiting histamine release.
Magnesium
This essential mineral is known for its calming and anti-inflammatory properties. Magnesium can help reduce overall inflammation in the body, supporting calmer, more balanced skin.
Vitamin D
Vitamin D plays a crucial role in maintaining a strong skin barrier and supporting immune balance. Studies suggest it may help improve symptoms of eczema and chronic hives, especially if your levels are low.
Collagen
While the research on collagen and skin allergies is still limited, many people (myself included) notice improvements in overall skin texture and strength. A healthier barrier may help your skin become more resilient to irritants over time.
Vitamin C
Best known for its antioxidant power, vitamin C also acts as a natural antihistamine. It can help reduce inflammation by lowering the body’s histamine levels, supporting a calmer complexion. Regular intake — from food or supplements — may make a noticeable difference in how reactive your skin feels.
British Supplements Clean Genuine Vitamin C
Stinging Nettle
An ancient remedy with modern research behind it, stinging nettle acts as a natural antihistamine and anti-inflammatory. It may help ease itching and rashes by blocking histamine receptors and calming the enzymes that trigger allergic reactions.
British Supplements Clean Genuine Stinging Nettle Leaf Extract
The Takeaway
You can’t always control what your skin is exposed to — environmental triggers, stress, or even hidden fragrance ingredients — but you can support your body from within. A balanced diet, rich in anti-inflammatory and histamine-friendly foods, along with the right high-quality supplements, can make a noticeable difference in your skin’s resilience and comfort.
Remember: everyone’s body (and skin) is unique. If you’re considering new supplements, it’s always worth checking with a qualified practitioner — especially if you have allergies or are on medication.
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