Foods & Supplements

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Foods & Supplements

The Good & Bad for Acne

This is a guideline only—I am not asking you to eliminate foods or food groups completely; I do suggest you cut back and moderate some food types. The “Try to Reduce” group has been proven to be a problem for most acne sufferers. Some people have trigger foods such as citrus, but this is not across the board.

 Let’s start with bad…

Iodides Trans Fats
Iodized Salt Cakes, Pies, and Cookies
Milk (including organic and especially nonfat) Biscuits & Breakfast sandwiches
Cheese Margarine (stick and tub)
Whey or Soy Protein Crackers
Soy-e.g, tofu, soy milk, edamame, soy sauce, etc. Microwave Popcorn
Seafood, Shellfish, cod, scallops Spirulina, Chlorella, Blue-Green Algae Cream Filled Candies
Kelp, Miso Soup, Seaweed, Seaweed Supplements Doughnuts (overheated fats) Baked foods & fried foods
Vitamins with iodides, iodine, kelp, potassium iodide Excess Sugar
Gluten
Eggs
Biotin & B12 Omega -6 Oils (most vegetables oils)
Peanuts, Peanut Butter  Peanut Oil, Corn Oil, Canola Oil
Organ Meats Shelfish

A well-balanced low-glycemic diet

can support all aspects of health

 including your skin.

The Good Substitutes

Sea Salt, Uniodized Salt, Celtic Salt

Almond Milk, Coconut Milk, Rice Milk

Nut cheese

Pea Protein

Hemp –still check for iodides and biotin before buying

Freshwater Fish – lake trout, bass, catfish

Almond Butter or other nut butters

Olive Oil, Coconut Oil

Ceylon Cinnamon

Apple Cider Vinegar

Green Tea especially Matcha

ANTI-INFLAMMATORY SUPPORT

Turmeric & Ginger

Green Tea (especially Matcha)

Ceylon Cinnamon

Foods high in Vitamin B3

Crimini Mushrooms

Tuna

Chicken Breast

Fish (Halibut, Salmon, Sardines)

Leafy Greens

Asparagus

Deep Leafy Greens – Spinach, Kale, Watercress

Winter Squash

Salmon

Sardines

Atlantic Mackerel

Anchovies

Herring

White Fish

Walnuts

Blueberries

Hemp

Seeds

Mustard Seed

Brussel Sprouts

Navy Beans

Antioxidant foods high in Selenium

Brazil Nuts

Pinto Beans

Halibut

Wild – caught salmon

Oats

Navy beans

Chicken

Spinach

There are particular supplements that have been found to be useful in aiding your recovery from acne.

Zinc Monomethionine

1st Phorm Radiant

This form of zinc is the most bioavailable form that acts directly as an anti-inflammatory. Many people with acne have low levels of zinc in their body. Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions. It has also been shown to be beneficial for helping improve many of the dermatological symptoms in women with PCOS (Polycystic Ovary Syndrome).

Omega 3 Fish Oil Supplement

1st Phorm Full Mega

Fish oil is a great anti-inflammatory and helps to alter sebum production; HOWEVER, only if it’s molecularly distilled or pharmaceutical grade. Unfortunately, many fish oil supplements are oxidized which actually creates more inflammation. So, only take it if you are sure about your source.

Probiotic

1st Phorm Probiotic Supplement

A Probiotic is good bacteria that colonize the digestive tract and the skin. They can help people who have been on long-term antibiotics (both oral and topical). These good bacteria compete with the pathogenic bacteria and can help improve the incidence of breakouts.

Additional Information about Supplements and Vitamins

Antioxidants

The acne-prone are generally lower in antioxidants than the general population. We recommend getting your antioxidants from fresh food sources, but here is the RDA for them.

Vitamin A – 700 mcg – women; 900 mcg – men
Vitamin C – 75 mcg – women; 90 mg – men
Vitamin E – 15 mg
Zinc – 30 mg
N-Acetylcysteine – 1000 to 1500 mg
Selenium – 55 mcg (antioxidant assistant)

Insulin Support

Elevated insulin stimulates androgen production which stimulates more oil and increased sensitivity to androgen’s effects on the skin. It’s best to get insulin support by wise food choices, but here is the RDA.
Berberine – 500-1000 mg
Chromium – 150 mcg
Vitamin D – 400-800 IU

Zinc Supplements

These supplements can upset your stomach. To prevent nausea, always take Radiant with food

Zinc is an essential trace element for humans and there is evidence that it is similar to antibiotics in improving the condition of inflamed acne. The effective dosage is not clear. However, most studies indicate 50-100mg. Do not take more than 100mg.

We also recommend discontinuing daily use of zinc once your skin is completely clear. We are not recommending this as a preventative.

If you would like more information to help you make decisions about the benefits, proper dosage and best formulation of zinc supplements, I highly recommend doing further research and consulting with your doctor.

Source: Face Reality Acne Clinic

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