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The Best Supplements For Your Acne & Rosacea!

Along with the idea of how important nutrition is for our skin and acne, there are several key supplements that can help keep your skin looking clear. A combination of vitamins and natural supplements can help to maintain healthy skin and nails. It is important to remember that supplements can take 8-12 weeks before significant changes are noted in our skin…so be patient and do not give up. In my office I consult patients on diet, supplements, skin care and will also prescribe topical and oral therapies as adjuncts to treatment, but I first make a note to stress the importance of diet and supplements.

I will go over which supplements work best, and how to pick which ones for your skin. Rosacea and acne have a lot of overlap when it comes to oral supplements. For hormonal acne, I have a few recommendations that are specific for women.If you have a health condition or are taking medications always speak with your doctor before starting a new supplement.

Vitamin A

This power vitamin, works on much more than just vision, it is integral to our immune function, and plays a powerful role in skin, hair and nails. In fact the treatment known as Accutane, is essentially a synthetic form of vitamin A, so it would make sense that supplementation with vitamin A would be of benefit to your skin. (However, if already taking Accutane, do not take vitamin A supplements). A daily dose of 5.000 I.U. in an oil capsule, in the retinol form I find is most beneficial.  Take with a fatty meal such as dinner.

Niacinamide (Vitamin B3)

This vitamin has a potent anti-inflamatory effect on the skin, in addition to its importance in maintaining the barrier function of our skin. Niacinamide is particularly helpful for both acne and rosacea. The recommended dosage is 500-800mg twice daily. Unlike Niacin, Niacinamide should not cause redness or flushing of the skin.

Zinc

There are many studies that have shown the benefit of taking daily zinc in the reduction of acne and rosacea. Zinc is essential to the proper function of our skin, and can be found in many foods such as pumpkin seeds, oysters and beef. Zinc picolinate or chelated zinc may have better absorption and effect than zinc gluconate. The general  recommended dose is 50mg per day. This will not only help rosacea and acne but will probably prevent or ease the common cold. Make sure to take zinc with food to prevent stomach upset.

Borage Oil & Evening Primrose Oil

If you have never heard of either of these oils, they are widely used for the treatment of menopausal symptoms, PMS, and work great for the hormonal component of acne. These oils are derived from plants, and are high in anti-inflammatory fatty acids, and are precursors to the production of our own hormones, this can help to stabilize imbalances.  Many patients swear by this for their acne, and I am often recommending this for hormonal acne. Often hormonal acne will be noted in the beard distribution, along the jawline, lower cheeks and upper neck area, but can also include the chest and back.

Probiotics

Our gut flora and digestive tracts have a strong impact on acne and rosacea as well. It may sound like a lot of supplements, but maintaining a healthy gut should not be overlooked for its importance. A natural way to increase your intake of good bacteria is to eat fermented foods such as sauerkraut and kimchi (these are non-dairy recommendations).

Spearmint Tea

No kidding. Studies have shown that 1 cup twice daily reduced hormonal acne and even facial hair in women. With a mild mint flavor, this tea is very pleasant, to sweeten it try a teaspoon of raw honey (also so good for you).

Green Tea

The powerful green tea polyphenols found in this tea work well for your overall health, and are wonderful anti-oxidants that can help brighten your complexion and reduce both acne and rosacea flares.

Are you eating right for your Acne?

Have you tried every over the counter/prescription for acne, and still can’t seem to stop those pimples from appearing every other day? You are definitely not alone, and this is something I deal with in my office every day. It is unrealistic to believe that all acne will improve with just topical creams and cleansers. This particularly rings true for those of you out there who have hormonal acne….a high number of you indeed. I will go over my general recommendations that can dramatically improve acne naturally!

It is essential to recognize the importance of what we are putting into our bodies every day. I find that especially for acne, in order to get consistent results and eliminate flare-ups the proper diet is key. There are several food groups that contribute in particular to acne, and what I suggest has also been confirmed through dermatologic research in patterns of acne and dietary triggers.

DAIRY

Skip the cow products. Trust me. They are loaded with hormones, even if you buy organic. Think about it, this is meant for a baby cow to become a big cow rapidly. The “Western” ideology that dairy is essential to your health and bone growth is false. The calcium in milk can easily be replaced with eating dark leafy vegetables, in fact some of the largest populations on the planet do not include dairy in their diet….and they are all doing very well.  I have many patients who notice that they get flare ups after having a dairy splurge.

To avoid dairy, that means no milk, cheese, ice cream, butter, and products that have butter in them…so read labels. A wonderful milk replacement is Almond Milk (try Califia, it is terrific).

REFINED CARBOHYDRATES

This is the tough one to talk about.  Many people will say….What?!  No bread?!  How dare you?  And, I wish that this wasn’t the case, but all the research shows such strong correlations with acne and the glycemic index. This means…try to avoid sweets, white bread, white rice, pastas, etc. Certainly in moderation whole grains can be well tolerated, such as brown rice and bread. However, these should not be the main star of your meal.  Avoid the bread basket when you go out to eat, either keep the towel over the bread or even ask them to not bring bread to the table. I will often have them hold the toast when ordering an omelet if I am out.

Anecdotally, I also have seen that a gluten free diet can help clear the skin for many patients. It will take 8 weeks with any change in your diet or skin care regimen to notice a change, so I suggest you give it a real try if you think this might help you.

Tips For What To Eat

Breakfast

The American breakfast has to be the most carb driven out there. Skip the cereal, pancakes, English muffins….opt for eggs, a veggie omelet, or quinoa (made oatmeal style is so yummy and nutritious for breakfast). Eggs are good for you! They had a bad reputation for many years, but we now know that they have always been good. The oldest woman alive that just turned 117, eats 2 eggs a day (she eats them raw, and I am definitely not suggesting that you do!). Eggs are loaded with good proteins, Vitamin A and D.

Snacks

Try snacking on a handful of nuts, or a Kind Bar. Bring Apple slices and almond butter for dipping. Try a berry smoothie, this will be filled with skin friendly antioxidants.

Lunch

Skip the sandwich, instead opt for a salad, or a protein (such as salmon or chicken) with vegetables. If you must have a sandwich get a whole wheat wrap, but it is still better to avoid the extra carbohydrates when possible. Have some fruit with your meal.

Dinner

Eat a healthy fish such as Salmon that is rich in Omegas. Eat meats that are grass fed, these meats actually produce Omega fatty acids that are beneficial to your health and skin. Eat plenty of vegetables. Keep your carbs to a small amount, imagine a handful of brown rice, that is not a lot. Use olive oil and coconut oil in your cooking, not only are they good for your skin but using oils in your food will help keep you feeling full longer, so you will not have to snack.