The Best Diet for Dark Circles Under Eyes

Tired of battling dark circles under your eyes? You’re not alone! This article reveals the best diet to help rid dark circles, and boost overall health.

Quick facts: Best Diet For Dark Circles Under Eyes

  • ✅ Improving Iron-Deficiency Anemia Can Reduce Dark Circles – Harvard Health Publishing (Harvard Medical School)
  • ✅ Eating More Vitamin D-Rich Foods Can Reduce Dark Circles – Healthline
  • ✅ Drinking Plenty of Water Can Help Reduce Dark Circles – Everyday Health
  • ✅ Eating a Healthy, Balanced Diet Can Help Reduce Dark Circles – The American Academy of Dermatology
  • ✅ Consuming Foods High in Vitamin K Can Help Reduce Dark Circles – Medical News Today

Understand the Causes of Dark Circles

Dark circles under the eyes can be an indication of health issues, nutrient deficiencies, or an unhealthy diet. Knowing the causes of dark circles can help you to determine which dietary changes you can make to help reduce dark circles under your eyes. Let’s take a look at some of the most common causes of dark circles:

  • Lack of sleep
  • Allergies
  • Dehydration
  • Stress
  • Genetics
  • Aging
  • Sun exposure
  • Smoking
  • Hormonal changes
  • Nutrient deficiencies


Allergies can cause dark circles under the eyes. When your allergies are in full swing, the skin beneath your eyes may swell and become darker. Allergies can be caused by a variety of things ranging from pollen to pet dander, and can be exacerbated by certain foods. An antihistamine is normally prescribed to help with relief from allergies – it is also important to avoid whatever triggers the allergy for complete relief.

Eating an anti-inflammatory diet is another way to improve dark circles caused by allergies. Foods high in Omega-3 fatty acids, vitamins C, E and K are important for maintaining healthy skin around the eye area. Examples of these foods include:

  • Salmon
  • Spinach
  • Kale
  • Almonds
  • Oranges
  • Kiwi fruit.

Lack of Sleep

One of the most common causes of dark circles under eyes is lack of sleep. Sleep deprivation can cause a person’s skin to thin and become dry, and the lack of moisture will lead to dark circles under the eyes. It is important to get at least 7-8 hours of sleep a night in order to prevent dark circles from forming. In addition, eating a balanced diet with essential nutrients can help reduce dark circles, as well as avoiding smoking and drinking alcohol in excess.

For people who have persistent dark circles that are not caused by lack of sleep or poor nutrition, allergies may be to blame. Allergies can cause increased drainage from blood vessels near the eyes, which can make the under-eye area appear darker than normal. To treat allergies related to dark circles, it is best to visit an allergist and get tested for specific triggers:


Dehydration is one of the leading causes of dark circles under eyes. When not enough water is consumed, the body’s cells can’t get enough oxygen and nutrients, which can lead to blood vessels dilating and cause the eyes to look darker in comparison to the rest of your face. Dehydration can also be caused by consuming too many diuretics such as alcohol and caffeine, excessive sweating, or illness.

To prevent dehydration from contributing to dark circles, it is important to stay hydrated by drinking plenty of water throughout the day. A healthy diet with plenty of fruits and vegetables will also help you stay hydrated naturally. In addition to helping reduce dark circles, staying hydrated helps your skin look healthier and helps your body function properly.

Nutrition for Dark Circles

Dark circles can be an indication of a number of health issues, and nutrition is often a key factor in influencing the health of our skin and the development of dark circles. Eating the right kinds of foods, along with a balanced diet, can help reduce the appearance of dark circles.

Let’s explore some of the best dietary strategies for improving dark circles under the eyes:

Increase intake of Vitamin C

Increasing your intake of vitamin C can help reduce dark circles under the eyes. Vitamin C is essential for producing collagen, which is the protein that gives skin its strength. Strengthening the area around the eyes can help make dark circles less visible.

Some foods that are high in vitamin C include oranges, kiwis, bell peppers, broccoli and leafy greens. A diet rich in these antioxidant-packed fruits and vegetables can help improve overall skin health and reduce the appearance of dark circles over time. Additionally, vitamin C increases iron absorption from plant sources like spinach and kale, so it’s important to include iron-rich foods in your diet as well to maximize effectiveness.

Increase intake of Vitamin K

Vitamin K is an important nutrient to help reduce the appearance of dark circles under the eyes. It facilitates clotting, helping to reduce vascular stasis and pooling of blood in the delicate skin around the eyes.

Increasing your intake of Vitamin K can be easily done by including foods like broccoli, cabbage, kale, spinach, and other green leafy vegetables in your diet. In addition, snacks like almonds, avocados, and liver can also help increase your Vitamin K intake.

Dark circles are often caused by a lack of proper nutrition, so make sure to get adequate amounts of essential vitamins and minerals in your daily diet.

Increase intake of Iron

Dark circles that appear under the eyes can be caused by a variety of different factors, including lack of sleep, allergies and aging. One possible way to improve the appearance of dark circles caused by stress or lack of nutrition is to increase your intake of iron.

Iron is an essential nutrient for everyone, but it is particularly important for skin health due to its role in helping transport oxygen and nutrients throughout our body. A deficiency in iron can cause a decrease in blood circulation beneath the skin which can lead to circles showing up around the eyes. Increasing your iron intake through foods like red meat, eggs and nuts or through supplements if needed could help improve the appearance of dark circles under your eyes.

Foods to Avoid

If you suffer from dark circles under your eyes, making some changes to your diet can be beneficial. Some foods can contribute to prematurely aging skin and the formation of dark circles. Let’s take a look at which foods you should avoid if you are trying to get rid of your dark circles:

  • Processed foods
  • Sugar
  • Alcohol
  • Salt
  • Caffeine
  • Dairy


Consumption of alcohol can lead to dark circles under eyes. Alcohol is a diuretic and causes dehydration, which in turn can cause the skin around your eyes to become dry, dull and ultimately darker. Dehydration also affects the skin’s elasticity, making the area beneath your eyes look saggy and sunken. Furthermore, alcoholic beverages contain empty calories with no nutritional value which can contribute to poor health overall.

To reduce dark circles under eyes due to alcohol consumption, limit intake and stay hydrated; especially after drinking alcohol by drinking plenty of water.


Caffeine is a stimulant found naturally in coffee, tea and chocolate, as well as in certain energy drinks, colas and weight loss supplements. Too much of it can cause jitteriness, insomnia, headaches and a host of other unpleasant symptoms. It can also make dark circles worse due to its diuretic effects; it causes your body to lose water and makes you dehydrated.

As with alcohol, caffeine also interferes with sleep quality by increasing alertness when it needs to be decreasing. In order to avoid worsening dark circles under your eyes from caffeine consumption, limit your intake of caffeinated beverages to no more than one or two cups per day. Additionally, try to drink caffeine before 4 PM so that the effects wear off before bedtime and you can get a restful night’s sleep.

Refined Sugars

Refined sugars are one of the most common – but often overlooked – foods to avoid in your diet. Refined sugars are typically found in processed foods and sugars added during cooking. Too much refined sugar can lead to a range of health issues including:

  • weight gain
  • raised blood pressure
  • diabetes

Not only are refined sugars hard to digest, they can also cause inflammation and dull the skin’s natural glow. This inflammation is what causes dark circles under the eyes, as well as other signs of premature aging.

Try replacing refined sugars with natural sweeteners such as honey or maple syrup instead.

Lifestyle Tips

If you are looking for ways to reduce the appearance of dark circles under your eyes, lifestyle changes can be key. Eating a balanced diet rich in vitamins and minerals can help improve the appearance of dark circles and other skin problems.

In this article, we will explore some beneficial dietary changes that can help reduce the appearance of dark circles:

Get adequate sleep

Getting adequate sleep is a crucial part of keeping dark circles from creeping up on your eyes. Not getting enough sleep can lead to increased production of the stress hormone cortisol in your body, which can make dark circles darker and more visible. Try to get at least 8 hours of sleep per night.

You can also try taking short naps during the day for a bit of extra rest, if needed. Additionally, make sure to keep your bedroom environment dark and quiet so that you won’t be disturbed while sleeping. Ensure that you are comfortable by investing in a good mattress, bedding and pillows to provide maximum support while sleeping.

Incorporating some small lifestyle changes can help improve your overall quality of sleep in no time! Here are some tips to get you started:

  • Take short naps during the day for a bit of extra rest, if needed.
  • Keep your bedroom environment dark and quiet so that you won’t be disturbed while sleeping.
  • Invest in a good mattress, bedding and pillows to provide maximum support while sleeping.

Manage stress

Dark circles under the eyes are sometimes caused by stress, lack of sleep, and an unbalanced lifestyle. It is therefore important to manage your stress levels in order to reduce the appearance of dark circles.

An impactful way to reduce stress is through regular exercise, meditation or yoga. These activities stimulate endorphins which can help to relax both the body and mind and improve your overall mood. Additionally, making sure you get enough sleep each night can also help with reducing dark circles as it allows your skin cells to repair themselves while you rest.

Finally, eating a balanced diet – rich in nuts and seeds, fruits and vegetables – will provide your body with essential vitamins and minerals that are vital for healthy skin cells. Together these measures will act as lifestyle tips for those looking to reduce their dark circles under the eyes.

Avoid smoking

Cigarette smoking can lead to premature aging, dark circles under eyes, and wrinkles around the mouth. Smoking creates inflammation in the lungs and reduces oxygen flow to the cells. This causes a breakdown in collagen and elastin, which are responsible for skin elasticity and vibrancy. As these components break down, fine lines, wrinkles, dryness and puffiness begin to appear around your eyes. Smoking has also been linked to increased melanin production, which can cause your skin tone to become uneven or blotchy.

If you don’t smoke but have a partner who does, make sure they keep their smoke away from you as second-hand smoke can also have the same effect on your skin.

To avoid developing dark circles under eyes from smoking it is recommended that you quit immediately; if all else fails, wear sunglasses when going outside as this will help protect your eyes from environmental pollutants that may accelerate premature ageing of the skin.


When it comes to treating dark circles under eyes, diet and lifestyle play a major role. In addition to a healthy diet and regular exercise, taking supplements can be beneficial for your overall health and could help reduce the appearance of dark circles. Let’s take a look at some of the best supplements to help reduce dark circles:

Vitamin C

Vitamin C is an important nutrient that helps support the production of collagen, which contributes to skin elasticity, strength and firmness. Vitamin C also works to protect the skin from free radicals and environmental damage.

Vitamin C can be supplemented by taking a daily multivitamin, or taken as a standalone supplement in capsule or powder form. It can also be found in topical creams specifically created to help reduce the appearance of dark circles under eyes. When selecting a vitamin C supplement, look for products with higher doses in order to ensure maximum effectiveness and absorption.

Additionally, you can get vitamin C from eating:

  • Citrus fruits like oranges, lemons and grapefruits.
  • Dark leafy greens like kale and broccoli.

Vitamin K

Vitamin K is an important vitamin for reducing dark circles under eyes. This vitamin helps to reduce the dark color of bruised and discolored skin, and its ability to improve blood circulation in the skin helps to reduce the appearance of dark circles.

Vitamin K is found in leafy green vegetables such as spinach, kale, broccoli and cabbage, as well as liver and egg yolks. It can also be taken in supplement form. Vitamin K works best when combined with other nutrients such as Vitamin C, Vitamin E, Iron and Copper for maximum effect in reducing dark circles.

When choosing a supplement containing these vitamins, it’s important to consider the level of bioavailability; this will ensure that your body is able to absorb the vitamins and maximize their effectiveness.


Iron is one of the most important and beneficial supplements for dark circles under eyes. Iron helps with the circulation of oxygen-rich blood, which makes skin appear brighter and more radiant from underneath. Furthermore, having an adequate amount of iron helps to prevent anemia, which is a potential underlying cause of dark circles under eyes.

When it comes to taking iron as a supplement, it is important to note that there are two types: heme iron, found in animal sources such as red meat and liver; and non-heme iron, which is found in plant sources such as spinach and chickpeas. Taking either type will help to combat dark circles under the eyes; however, it is recommended that if you are vegetarian/vegan you should increase your intake of non-heme iron sources or take a supplement with both types together.

FAQs about: Best Diet For Dark Circles Under Eyes

Q1: How can I reduce dark circles under my eyes?

A1: Start by getting enough sleep, as fatigue can worsen dark circles. Additionally, you can reduce dark circles by eating a healthy balanced diet that is rich in vitamins and minerals, and drinking plenty of water. Eating foods high in antioxidants and reducing your sodium intake can also help reduce the appearance of dark circles.

Q2: What foods should I include in my diet to reduce dark circles?

A2: Foods that are rich in antioxidants, vitamins, and minerals are beneficial for reducing dark circles. Include leafy greens, brightly colored fruits and vegetables (such as strawberries, blueberries, bell peppers, and carrots), salmon, eggs, nuts and seeds, and avocado in your diet. Additionally, you can drink green or chamomile tea, as the antioxidants in these teas can help reduce the appearance of dark circles.

Q3: Are there any natural remedies that can help reduce dark circles?

A3: Yes, there are several natural remedies that can help reduce the appearance of dark circles. Cold compresses can help reduce swelling, while cucumber slices can help reduce puffiness. Coconut oil, almond oil, and vitamin E oil can also be applied directly to the skin to help reduce the appearance of dark circles.

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