Stubborn pigmentation issues like dark spots, melasma, and uneven tone often persist despite rigorous topical routines. Nutritionist Palak Nagpal recently highlighted in a viral Instagram video that pigmentation is “not just skin-deep.” She emphasizes that while serums, sunscreens, and treatments address surface symptoms, true improvement requires tackling root causes inside the body.

Factors such as poor digestion, hormonal imbalances, chronic stress, and inadequate sleep can trigger or worsen melanin overproduction, making external care less effective without internal support.

Gut health plays a pivotal role, as an imbalanced microbiome leads to systemic inflammation that exacerbates pigmentation. Poor nutrient absorption or digestive issues hinder the delivery of essential vitamins and antioxidants needed for skin repair.

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Hormonal fluctuations—often linked to stress-induced cortisol spikes—further stimulate melanocytes, the cells responsible for pigment. Palak stresses that high stress levels activate the body’s stress response, increasing melanin as a protective mechanism, while disrupted sleep impairs skin regeneration overnight.

Nutrition emerges as a powerful ally in combating these internal triggers. A diet rich in antioxidants helps neutralize oxidative stress from UV exposure and inflammation. Key players include vitamin C (found in citrus fruits, berries, and bell peppers) for brightening and collagen support, vitamin E (nuts, seeds, spinach) for protection against damage, and other nutrients like carotenoids from colorful vegetables.

Staying hydrated, balancing blood sugar, and incorporating anti-inflammatory foods like fatty fish and leafy greens can reduce inflammation and support hormonal equilibrium, leading to more even-toned skin over time.

Palak’s holistic message is clear: pigmentation demands a whole-body approach. Supporting digestion through fiber-rich foods, managing stress with mindfulness, prioritizing quality sleep, and optimizing nutrition create an internal environment where skin heals better and pigmentation fades more sustainably. Combining this with consistent skincare yields longer-lasting results, turning frustrating dark spots into a manageable concern rather than a lifelong battle.

This perspective aligns with growing evidence that internal wellness—beyond creams and peels—holds the key to radiant, even skin. By addressing the “why” behind pigmentation, individuals can achieve transformative changes from within.

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