16 Foods and Vitamins That May Help Reduce Dark Circles

Dark circles are the beauty baggage we're looking to leave behind. We're just plain tired of looking tired. Sure, we're willing to take a dark, puffy eye as a merited consequence after a night of burning the midnight oil. But, waking up with dark circles despite a perfect night's sleep is a serious morning buzzkill. If you have dark under-eye circles, you know just how big an impact they can have. They may not be of any particular medical concern, but they certainly can do a number on our confidence levels. So what gives? We reached out to two leading experts to explain exactly what causes dark under-eye circles and how we can help lighten the look.

Biological Causes of Dark Circles

• Genetics: If you have family members with this problem, you may be predisposed to darker pigmentation in the area.
• Skin Tone: Under-eye circles due to pigmentation affect POC more than white people.
• Thin Skin: According to Snyder, the skin under your eyes is thinner than other areas of your skin which makes blood vessels and the underlying structures more visible.
• Age: As we age, our skin loses collagen and elasticity which causes the skin around our eyes to get even thinner and lose fatty tissue, exacerbating the appearance of under-eye circles.  

Lifestyle Causes of Dark Circles

• Lack of sleep: Healthy adults need seven to nine hours of sleep a night; too little sleep may dull and pale your skin, leading to more prominent circles. "Your body may retain more fluid when you don’t get enough rest," adds Snyder. "This can lead to puffiness or bags on the eyes."  
• Dehydration: According to Snyder, when your body doesn't have enough water, your skin becomes duller and less elastic in appearance.  
• Anemia: This condition occurs from a deficiency of red blood cells and can lead to feeling tired and weak; iron deficiency can cause under-eye circles even pre-anemia.
• Smoking: Nicotine is a sleep disruptor, and can lead to sleep apnea; it’s also dehydrating, which may lead to dark under-eye circles.
• Allergies: Swollen nasal cavities may cause “allergic shiners."
• Sun exposure: Sun promotes melanin production, meaning dark under-eye circles can darken further.
• Eczema: Due to the inflammatory nature of this condition, under-eye circles might be more apparent during flare-ups.

"When addressing your under-eye circles, it’s important to identify the specific cause for you," notes Snyder. "When possible, lifestyle changes such as getting better sleep, staying hydrated, and quitting smoking all may reduce under-eye circle appearance." Of the above, there are other obvious solutions: limit sun exposure, wear sunscreen, and treat medical issues like thyroid function and eczema with Western medicine or natural/alternative healthcare. It’s also important to drink enough water daily. However, under-eye circles may persist even if you address their lifestyle causes. There are countless topical products that claim to eliminate under-eye circles, and some work well for short-term results.

The Cosmetic Solution to Dark Circles

If you’re looking for a more permanent cosmetic solution, fillers are an option. Says Sharma, “My number one suggestion for clients who want to address their under-eye region is to come in for a dermal filler consultation. At Sharma Skin & Hair Surgery we have helped hundreds of patients with tired-looking eyes with filler placed under the skin. This treatment lasts anywhere between six and 14 months and works by replenishing hyaluronic acid under your eyes with a high molecular density hyaluronic gel. This density of molecules makes the gel more effective at creating and sustaining new levels of moisture in the papillary dermis. The procedure helps to restore your natural, less tired, look. When performed by an experienced injector the under-eye filler treatment takes under an hour to complete and will dramatically reduce the appearance of dark and tired under-eye circles.”

Six to 14 months is certainly better than the short-term impact of topical creams, but you may be wondering if less invasive options might help fix those under-eye circles for good. Fortunately, there are indeed some foods and supplements that may help reduce their appearance long term. 

Foods That May Help Reduce Dark Circles

"While there's no specific food that can completely eliminate under-eye circles, maintaining a balanced and nutritious diet can contribute to overall skin health and may help reduce the appearance of dark circles," says Snyder. Here are some nutrient-rich foods that can potentially benefit the skin and address factors associated with under-eye circles:

Tomatoes: While they contain multiple antioxidants, tomatoes are best known for their lycopene, which is what contributes to their red color. Lycopene helps protect blood vessels and aids in blood circulation. Their ability to protect the vessels under your eyes and improve circulation there may be further aided by the anti-inflammatory quercetin they contain.

Cucumbers: Your first thought on seeing cucumbers in this list may be to put a slice on your eyes. This is a popular way to reduce eye puffiness, but cucumbers are also beneficial for your eyes when ingested. Their high water content may help hydrate your under-eye area, which fights against dark circles, but more importantly, they also have silica, which can boost collagen production. Sharma says about the importance of hydration: “The best thing one can ingest to assist with under-eye circles is of course—water. Keeping hydrated is the number one strategy to combat aging skin in any area of the face.”

Celery: Celery is another ultra-hydrating food. "Staying hydrated is crucial for maintaining skin elasticity and preventing dehydration, which can make dark circles more noticeable," echoes Snyder.

Sesame Seeds: The antioxidants in sesame seeds can improve symptoms of fatigue, which may be causing your under-eye circles. They contain vitamin E for overall eye health, including vision (more on that below). 

Flax or Chia Seeds: These tiny seeds pack a serious nutritional punch. They're rich in omega-3 fatty acids, which have anti-inflammatory properties that, according to Snyder, can contribute to overall skin health and may help reduce puffiness and inflammation around the eyes.

Citrus Fruits: This should come as no surprise, but oranges, grapefruits, and lemons can give you quite the vitamin C boost. "These foods are essential for collagen production, which helps to maintain skin elasticity," says Snyder. "They also have antioxidant properties that can protect the skin from damage." (For a less tangy option, reach for bell peppers instead.)

Berries: Dark berries like blueberries, black currants, and blackberries have anthocyanin—that’s the antioxidant that colors food varying shades of purple, blue, and black. It improves blood flow to the eye, and also supplies oxygen to the tissues around it. (They're also chock full of vitamin C!)

Cruciferous Vegetables: Green veggies like kale, broccoli, and brussels sprouts are rich in vitamin K, which plays a role in blood clotting. "In TCM under eye-circles are attributed to blood stagnation," says Snyder. "Vitamin K may help to relieve this."

Spinach: This leafy green pulls double duty. It's not only packed with vitamin K but also iron-rich, as well. "Iron deficiency (or anemia) may lead to pale skin, which will accentuate dark circles," explains Snyder. "Consuming iron-rich foods can help maintain healthy blood circulation." (FYI: Tuna, salmon, lentils, pumpkin seeds, and lean meats also boast plenty of iron.)

Watermelon: For the purpose of this situation, consider watermelons a combination of cucumbers and tomatoes: They have a similar high water content to cucumbers, and are colored with the same blood vessel protecting lycopene as tomatoes. Bonus: They taste more delicious than either vegetable!

Nuts: According to Snyder, nuts, especially almonds, are rich in antioxidants that help protect the skin from oxidative stress and free radical damage, supporting overall skin health.

Supplements That May Help Reduce Dark Circles

Eating healthy is a good goal, but sometimes it isn’t the most achievable task. "I’m a big believer in getting the nutrients we need from our food. When unable to do so, I recommend consulting with a healthcare professional for a supplement solution that fits your individual needs," advises Snyder. Vitamins and supplements that can alleviate under-eye circles include the below.

Iron: If your under-eye circles are caused by anemia, supplementing with iron will help get rid of them. Think that couldn’t be a problem for you? A full half of the patients in an under-eye circle study were anemic, and many reported that the darkness lessened after dealing with the anemia.

B12: Found in animal foods, vegans especially need to ensure they’re getting sufficient B12 via supplementation. But even for meat eaters, an extra boost might help. In one study, 12 percent of under-eye circle patients were B12 deficient, and treating this deficiency was hypothesized to improve their condition.

Vitamin K: This vitamin increases blood coagulation and improves circulation. When combined with caffeine in a base of emu oil, vitamin K was shown to reduce the appearance of dark under-eye circles. As a supplement, in addition to aiding the circulation around your eyes, vitamin K is also important for bone health and your cardiovascular system.  

Vitamin C: It’s hard to believe that the vitamin we know and love from oranges may actually be more powerful at improving under circles than a chemical peel, but it’s true. It’s used topically in addition to orally, but the function is similar: Vitamin C is responsible for promoting your body’s ability to produce collagen. It also decreases and protects against photodamage, which is important if your circles are caused by sun exposure.

The Final Takeaway

With the above tools, you can be on your way to a brighter tomorrow—and to brighter eyes. But remember that a combination of lifestyle, diet, and a positive mindset all contribute to your health, and thus, your appearance.

"Remember that individual responses to dietary changes can vary, and it may take time to see noticeable improvements," says Snyder. "Additionally, maintaining a healthy lifestyle, including adequate sleep, stress management, and sun protection, is crucial for optimal skin health. Acupuncture, massage, or other modalities may also be helpful to treat under-eye circles and they may assist in treating the root cause, whether it is fatigue, stress or other." 

If under-eye circles persist despite dietary changes, it's advisable to consult with a healthcare professional or dermatologist for personalized advice and further evaluation.