Let’s tackle yet another way for beating acne and blemishes. Forget topical creams or antibiotic prescriptions. Are there any supplements that can aid in controlling acne and avoiding it? Generally, we are what we eat, foods, vitamins and supplements play a major role in defining how healthy our guts are and all that eventually reflects on the outside.. below, some go-to vitamins and supplements that work as an inside defense against breakouts.. Our ultimate goal, clearer skin indeed..
1 || Probiotics
Always was and forever will be! Personally, probiotics are my number one way to combat a troublesome gut.. Since acne can be caused by an overgrowth of bacteria, probiotics can address this internally. Probiotics contain Bifidobacterium and/or Lactobacilli that help to create “healthy” bacteria in the gut, called bacteria Flora. Some forms of breakout activity are thought to be due to “unhealthy” bacteria and inflammation from toxins released into the bloodstream. The thought is that when your body’s “good” bacteria is thriving, your skin will, too.
Foods, powders or pill forms, probiotics promise to reflect a healthy gut on the outside skin.. Yogurt with live cultures, sauerkraut, kombucha, miso soup, and pickles are all natural probiotic sources. However, keep aware of miso soup and pickles as they are high in sodium.
2 || Vitamin B
B complex helps the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with stress, since stress is known to exacerbate acne. Overall, B vitamins (especially niacinamide/vitamin B3) may help keep the inflammatory process related to acne under control.
B-50 complex is a good vitamin for clearing acne. It contains niacin (niacinamide), vitamin B6, vitamin B12 and more. You’ll get all the additional benefits by taking vitamin B-50. Foods to eat that contain vitamin B: Salmon, tuna, meat, poultry, broccoli, bananas, beans, and brown rice to mention a few..
3 || Zinc
Generally known to be “Mother Nature’s antibiotic”, Zinc is a mineral thought to help with acne by regulating oil gland activity, reducing inflammation caused by acne, and balancing androgenic hormonal effects on skin that contribute to acne breakouts. Zinc may also help keep a strong immune system which in turn may help keep the skin clear. Our body doesn’t store Zinc, so if you have a Zinc deficiency you need to pop a Zinc pill on a daily basis, as well as nurturing your body with foods containing Zinc; Shellfish (shrimp, mussels), seeds (squash, pumpkin), eggs, meat and legumes (chickpeas, lentils)..
4 || Beta Glucan
Strengthening our immunity is one amazing favor Beta Glucan can do.. Beta Glucan is a sugar that is found in the cell walls of bacteria, fungi, yeasts, algae, oats, and barley. They are used in HIV/AIDs medicine to help strengthen the immune system, as well as medicines to help lower cholesterol. The role it might play in helping clear acne is in its ability to improve immune function. Since the skin is the body’s largest organ and acts as the primary immunological barrier to the external environment, acne may be more likely to appear when the immune cells are compromised.
There are supplements with exclusively beta glucan, but it can be found in the Green Vibrance powder. Foods to eat that contain beta glucan: Oatmeal, seaweed, barley, and mushrooms (shiitake, reishi).
5 || Magnesium
Magnesium is a mineral that might help with protein synthesis and possible initiation of inflammatory responses. It can help reduce inflammation caused by any type of injury, including those created by acne-causing bacteria invading the skin. Magnesium also offers benefits by reducing levels of cortisol, which is a stress hormone. Lastly, it can encourage healthy sleep by increasing levels of both melatonin and serotonin.
Foods to eat that contain magnesium: Legumes (black beans, chickpeas, and kidney beans), Vegetables (broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts) and fruit (figs, avocado, and bananas).
Get into the habit of popping zinc and magnesium every night.. You will reap countless benefits!
6 || Vitamin C with Citrus Bioflavonoids
I will refer to my favorite esthetician out there when it comes to ingesting vitamin C for clearer skin!
‘These are not for acne per se, but vitamin C with bioflavonoids may help with a condition related to acne known as PIE (post-Inflammatory erythema). A blemish will initiate a healing response (small proteins called cytokines will trigger the inflammation) and white blood cells that come to fight the infection can’t fit into smaller capillaries so they dilate and potentially break. This leads to vascular damage that causes redness from a blemish. Additionally, vitamin C aids in wound healing by increasing the production of collagen. It can help visibly repair the skin after a serious breakout. To help keep capillaries strong so they may not be as fragile and get as damaged when a blemish forms, I recommend vitamin C with bioflavonoids. In its own way, C are great vitamins for clearing acne.
Foods to eat that contain bioflavonoids: all citrus fruits
7 || Elderberry
Another term that you might not find to be familiar! Elderberry (and black elderberry) is a great antioxidant that also offers immune-enhancing benefits. When the body’s immune system is strong, the thought is that it will do a good job of fighting off anything that comes its way—like acne. Elderberry is also packed with vitamins A, B and C. This means acne-prone skin types will benefit from delivering antioxidant protection from the inside to encourage healthy skin aging. supplement form is your best bet because elderberries are hard to come by.