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How to Cure Melasma From the Inside

by Ella Goodman 01 Jul 2024

Hey there, gorgeous!

Struggling with melasma can be a real drag, right? 

Those mysterious dark patches that just won't quit can make you feel less than your stunning self. 

But guess what? You're not alone, and we've got the tea on how you can battle this pesky skin condition from the inside out. 

Ready? Let's rock this!

What Even is Melasma?

First off, let’s get on the same page. 

Melasma is that tricky skin condition causing brown or grayish patches, usually on the face. 

The main culprits? Hormones, sun exposure, stress, and sometimes genetics. 

It's often seen in individuals with darker skin tones, but can show itself to anyone.

Inside-Out Solutions: The Power of What You Eat

You are what you eat, right? Well, your skin believes it too. 

Here’s how you can fight melasma by starting in your kitchen.

Anti-Inflammatory Diet

Inflammation can trigger melasma, so tackling it headfirst is essential. Fill your meals with:

  • Omega-3 Fatty Acids: Think salmon, flaxseeds, and walnuts. Omega-3s are nature’s anti-inflammatory agents. Not only do they help clear up those annoying dark spots, but they also give your skin a radiant glow.


  • Antioxidant-rich Foods: Blueberries, spinach, and dark chocolate (yum!). These foods are powerhouses in fighting free radicals, those little troublemakers that damage skin cells and ramp up pigmentation.
  • Turmeric: This golden spice is an anti-inflammatory superhero. Sprinkle it into your smoothies, soups, or teas. Turmeric contains curcumin, a compound renowned for its antioxidant and anti-inflammatory properties. Consider it your secret weapon in the melasma battle.

Nutrients that Pack a Punch

Sometimes, specific vitamins and minerals can make all the difference. These are your BFFs in the fight against melasma.

Vitamin C

Vitamin C isn’t just for immunity — it's a skin savior. It promotes collagen production, reduces pigmentation, and fights off free radicals.

Stock up on:

  • Oranges: The citrus favorite is loaded with Vitamin C. Freshly squeezed orange juice in the morning is a delicious way to start your anti-melasma day.
  • Kiwi: This little green gem packs a Vitamin C punch that's hard to beat. Pop them into your fruit salad or eat them as a snack.
  • Strawberries: Sweet and juicy, and oh so good for your skin. Strawberry smoothies or just a handful of these berries can do wonders.
  • Bell peppers: These colorful veggies can be sliced up for snacks, tossed in your favorite dishes, or added to a stir-fry. Versatile and nutrient-rich.

Vitamin E

Known for its skin-loving properties, Vitamin E helps repair damaged skin cells making it great for tackling melasma.

Grab it from:

  • Almonds: A handful of almonds is a perfect snack and a great source of Vitamin E. Add them to your morning oatmeal or yogurt.
  • Avocados: The creamy fruit is not just delicious but also brimming with skin-boosting properties. Guacamole, anyone?
  • Spinach: Whether it’s in a salad, smoothie, or sautéed, spinach offers a hearty dose of Vitamin E—keeping your skin happy and healthy.
  • Sunflower seeds: Perfect for snacking on the go or sprinkling over salads, these tiny seeds pack a nutritional punch.


Zinc is a trace mineral that helps regenerate skin. It’s like a tiny warrior battling skin damage.

Get your zinc fix with:

  • Pumpkin seeds: Snack on them raw, roasted, or add them to your granola. These pepitas are mini powerhouses.
  • Chickpeas: Versatile in salads, soups, or turned into delicious hummus. Besides being zinc-rich, they're also a great source of protein.
  • Quinoa: This super grain can be the base for a variety of dishes and is a fantastic way to ensure you’re getting enough zinc in your diet.

Hormones: Balancing the Beast

Since hormones play a significant role in melasma, keeping them in check is vital.

Healthy Fats

Good fats help regulate hormones. Go crazy with:

  • Avocado: Besides being rich in Vitamin E, avocados are loaded with healthy monounsaturated fats that help in balancing hormones.
  • Coconut oil: Use it for cooking, blend it in smoothies, or even add a teaspoon to your coffee. Coconut oil is great for maintaining a healthy hormone balance.
  • Fatty fish: Salmon, mackerel, sardines — these are your go-to options for an omega-3 boost which plays a big role in hormone regulation.

Herbal Teas

Some herbs are wonders in hormone balance. Sip on:

  • Spearmint tea: Known to reduce androgen levels, spearmint tea can be a delightful addition to your daily routine. Brew it fresh or find it in your local health store.
  • Green tea: Packed with antioxidants and can lower stress levels. It’s also a metabolism booster, which means radiant skin and balanced hormones.

Hydrate, Hydrate, Hydrate

Hydration keeps your skin plump and happy. Water helps flush out toxins, reducing those pesky brown spots. Eight glasses a day isn’t just a suggestion; it’s a requirement for vibrant skin. Spice things up with:

Infused Waters

Spice up your hydration game with infused waters.

  • Cucumber and mint: Refreshing and detoxifying. Cucumber helps with hydration while mint brings a soothing touch.
  • Lemon and ginger: A classic combination that not only tastes great but also supports your liver in detoxifying your body, promoting clearer skin.
  • Strawberry and basil: A more adventurous pairing, it’s packed with antioxidants and gives your water a pleasant, slightly sweet twist.

Drinking infused water from a chic bottle can make you feel like you're at a spa, even if you're just at your desk.

Gut Health: Your Hidden Ally

Okay, let’s get real: a happy belly equals happy skin. 

Gut health and skin health are deeply intertwined, and often your skin is a mirror of what's going on inside. A balanced gut reduces inflammation and can help keep hormonal levels steady—all crucial for managing melasma.


We’re talking about the good bacteria. Probiotics are like those overachievers who make everything better, from digesting food to keeping your skin clear. They're inflammation ninjas and hormone whisperers. 

Here are the MVPs:

  • Yogurt: This creamy delight packs a probiotic punch. Opt for plain, unsweetened varieties to avoid sneaky sugars that can exacerbate skin issues.
  • Kimchi: Spicy, tangy, and oh-so-good for your gut. This Korean staple is fermented to perfection, fostering a diverse gut microbiome.
  • Sauerkraut: Not just for your bratwurst! This fermented cabbage is a powerhouse of probiotics. A small serving a day can make a big difference.
  • Kombucha: This fizzy fermented tea is more than just a trendy drink. It’s chock-full of probiotics. Plus, it suits any lifestyle—grab a bottle on the go and sip your way to better skin.


You wouldn’t feed your pets and forget to feed yourself, right? So why would you forget to feed your good bacteria? That’s where prebiotics come in—they're essentially food for your probiotics. Here’s how you serve up a feast:

  • Garlic: It’s not just a vampire repellent. Garlic is a prebiotic-rich food that keeps your good bacteria thriving and provides a hefty dose of antioxidants.
  • Onions: These bring the tear-jerking benefits of prebiotics along with anti-inflammatory properties. Toss them into salads, soups, or stir-fries.
  • Asparagus: These green spears are a prebiotic powerhouse. They’ll elevate your gut health game when roasted, grilled, or simply steamed.
  • Bananas: Besides being a quick energy booster, bananas provide prebiotics and are super versatile—use them in smoothies, on toast, or just as they are.

Real Talk — You Need a Topical Treatment Too!

Alright, time for some tough love. 

Internal health is crucial, but let’s face it: melasma doesn’t disappear just because you’re sipping kombucha and eating garlic. 

You need the dynamic duo: internal care PLUS topical treatments. 

Enter the skincare superheroes:

  • Synovea® HR: This powerful ingredient goes straight for the pigment, breaking it down and evening out your skin tone. Think of it as a laser-focused pigment buster.


  • Azelaic Acid: Your skin’s new best friend for reducing inflammation and preventing future pigmentation. It’s gentle yet effective, making your complexion smoother and more radiant.
  • Salicylic Acid: Known for fighting acne, but also a melasma warrior. It exfoliates the skin and speeds up cell turnover, fading those stubborn patches.
  • Vitamin C Serums: The ultimate brightening agent. They not only lighten pigmentation but also protect your skin from free radicals, preventing further damage.

Pair these topicals with your internal approach, and you’re doubling up on the melasma-fighting front. 

Balanced diet? Check. Skincare arsenal? Absolutely.

Lifestyle Changes that Matter

Heads up—what you do daily impacts your skin more than you realize. 

Melasma can be a sneaky villain, and it's not just diet or products that matter. Your lifestyle is a big piece of the puzzle.

Stress Less

Stress can turn your hormones upside down, creating the ideal storm for melasma. 

Carve out time to relax and unwind. Whether it's a yoga session, losing yourself in meditation, or just binging your favorite Netflix series, find what works for you and stick to it. 

Your skin—and mind—will thank you for it.

Sleep Like a Baby

Here’s the deal: sleep is non-negotiable. 

Those precious 7-9 hours of shut-eye allow your skin to regenerate and repair. It’s during sleep that your body tackles inflammation and creates new cells, so skimping on sleep means skimping on skin health. 

Make sure you sleep in a dark, cool room and keep a routine to maximize that beauty sleep.

Exercise Regularly

Sweating isn’t just for gym rats. Regular exercise boosts blood circulation, ensuring nutrients and oxygen get to your skin cells efficiently. 

Not to mention, it's a stellar way to de-stress. Whether it’s a daily jog, a high-intensity interval training (HIIT) session, or just a brisk walk, get moving!

Surprising Strategies You Probably Didn’t Know

Still with us? 

Great, because now we’re diving into some under-the-radar strategies that can supercharge your anti-melasma regimen.


Herbal wonders like ashwagandha and holy basil aren’t just hype—they’re life-changers. 

These adaptogens help your body handle stress better, and less stress means fewer hormone-induced melasma flare-ups. 

Incorporate them into your diet through teas, supplements, or smoothies, and let them work their stress-busting magic.

Skin Detox

Your liver plays a major role in keeping your skin clear, so give it some TLC. 

Detoxifying can help your liver function optimally, leading to clearer skin. Dandelion root tea and milk thistle supplements are fantastic options to keep your liver happy and your skin glowing.

Seed Cycling

It sounds quirky, but seed cycling can do wonders for balancing hormones. 

Here’s the lowdown: during the first half of your menstrual cycle, introduce flax and pumpkin seeds.

For the second half, switch to sunflower and sesame seeds. This method can help regulate estrogen and progesterone, keeping your hormonal balance steady and reducing melasma triggers.

Bringing It All Together

Alright, superstar. You now have the lowdown on tackling melasma from the inside out… and from the outside too, because we’re being realistic here. 

Let’s recap the essentials:

  • Anti-inflammatory diet: Load up on nutrient-dense foods.
  • Hormone balance: Eat the right foods and herbs to keep your hormones in check.
  • Hydration: Infused waters aren’t just tasty—they’re skin saviors.
  • Gut health: Feed your good bacteria with probiotics and prebiotics.
  • Topical treatments: Use the powerful ingredients that directly target melasma.
  • Lifestyle tweaks: Manage stress, get great sleep, and break a sweat regularly.
  • Surprising strategies: Dive into adaptogens, detoxify your liver, and try seed cycling.

Remember, it’s a journey, not a sprint. Be patient with yourself and stay consistent. 

Change won’t happen overnight, but with dedication, you'll see a transformation. 

Keep this guide within reach, follow the tips, and watch your skin evolve. You deserve to shine in your own skin.

Above all else, listen to your body. Your skin is uniquely yours, so tailor this advice to fit what works for you. 

Go ahead, tackle melasma like the boss you are, and don’t forget to share your journey!

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