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
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
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
