Updated: Feb 25, 2020
Acne is a multi-faceted symptom, stemming from a variety of underlying causes. To truly treat acne it is important to identify and treat the root cause. It could be a result of hormones, a toxic diet or lifestyle, lack of a skin care routine / hygiene, stress, or nutrient deficiencies.
Whatever the cause may be, supplementing with the appropriate nutrients can be a great way to support your skin’s health and ease the burdens of those ugly invaders. While you can get all of these nutrients through food, supplementing plays an important role in achieving a therapeutic dose to give your skin the added support it is needing. Below are my top favorite supplements for supporting the skin and reducing acne.
Zinc creates an antioxidant ability which helps in decreasing inflammation in the skin. It also is a natural antimicrobial which fights off acne-causing bacteria in the skin's pores and works to regulate sebum (the oil the skin produces). On top of all of this zinc also aids the body in using vitamin A and E which are both contributors in good skin health(1).
Magnesium is vitally important to most all functions of the body, including skin health. Magnesium fights against skin inflammation, stress and cortisol, reduces insulin resistance, and supports healthy sleep and gut health(2). All of these are significant factors in skin health and preventing acne.
Omega-3 fatty acids
When it comes to skin health, Omega-3s are so so so important! As a lipid, omega-3s help to build the cell membrane of every cell in the body and add to the skin barrier, keeping everything locked in and moisturized. Omega-3s also provide an added layer of protection from the damaging effects of uv lights(3) and help to reduce inflammation in the skin(4). It is very important to supplement with the highest quality Omega-3s possible, as these fats go rancid very easily and if compromised may do more harm than good.
Taking probiotics is very beneficial for acne relief because skin health can be seen as a reflection of gut health. The health of the gut microbiome and gastrointestinal tract are contributing factors in the development of acne(5). A strong gut microbiome is also very helpful for hormonal acne because the microbiome aids in metabolizing excess estrogen(6).
B vitamins prevent skin inflammation and reduce irritation and itchiness. B vitamins help to regulate production of sebum and keep skin hydrated. They also help to improve blood circulation which inhibits the production of acne.
These supplements are all great for a therapeutic skin boost! On top of these, Incorporating antioxidants through diet, such as tasty berries, and aiming to get your skin in the sun for 30 minutes a day, to increase vitamin D production, can also be great ways to get rid of acne and achieve healthy, glowing skin.
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