D
Deleted member 1849
heightmaxxer
- Joined
- May 25, 2019
- Posts
- 2,130
- Reputation
- 2,109
Foods
This is a guideline only - You don't have to eliminate foods or food groups completely; I suggest you cut back and moderate some food types. The "Try to Reduce" group has been proven to be a problem for most people. We also know that some people have trigger foods such as citrus, but this is not across the board.
Supportive Foods/ Beverages
Foods/Beverages
A well-balanced low- glycemic diet can support all aspects of health, including your skin.
Supplements
The following supplements have been found to be useful in aiding your recovery from acne.
Anti-inflammatory Supplements
Zinc Monomethionine
This form of zinc is the most bio-available 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.
Omega 3 Fish Oils
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
Gut Health
Probiotics
These are good bacteria that colonize the digestive tract and the skin. They can help people who have been on long term antibiotics ( I'm looking at you @Native ) both oral and topical. These good bacteria compete with pathogenic bacteria and can help improve the incidence of breakouts. Be careful as in my experience supplementing probiotics made my acne worse.
Antioxidant Support
The acne-prone are generally lower in anti-oxidants than the general population. I recommend getting your antioxidants from fresh food sources, but here is the RDA for them.
Vitamin A - 900 mcg
Vitamin C - 90 mg
Vitamin E - 15mg
Zinc - 30 mg
N-Acetylcysteine - 1000 to 1500 mg
Selenium 55mcg (antioxidant assistant)
Insulin Support
Elevated insulin stimulate androgen production which stimulates more oil and increased sensitivity to the androgen's affects on the skin. It's best to get insulin support by wise food choices, but here is the RDA.
Berberine - 500 to 1000 mg
Chromium - 150 mcg
Vitamin D - 400 to 800 IU
Thanks for reading you guys, hope this has helped some of you. @Lorsss this is great info about diet affecting acne. I suggest you pin it.
This is a guideline only - You don't have to eliminate foods or food groups completely; I suggest you cut back and moderate some food types. The "Try to Reduce" group has been proven to be a problem for most people. We also know that some people have trigger foods such as citrus, but this is not across the board.
| Try to reduce | Acceptable substitute |
| Iodides | |
| Iodized Salt | Sea Salt, Uniodized Salt, Celtic salt |
| Milk (including organic and especially nonfat) | Almond Milk, Coconut Milk, Rice Milk |
| Cheese | Nut cheese |
| Whey or Soy Protein Shakes and Protein bars | Pea Protein, Egg White Powder, Hemp - still check for iodides and biotin before buying (Vega Sport Performance Protein & Perfect Fit are a few safe ones.) |
| Soy- e.g., tofu,soy milk, tempah, edamame, soy sauce | |
| Seafood, Shellfish, e.g., cod, scallops | Fresh Water Fish - lake trout, bass, catfish |
| Spirulina, Chlorella, Blue-Green Algee | |
| Kelp, Miso Soup, Seaweed, Seaweed Supplements |
| Vitamins with iodides, iodine, kelp, potassium iodide (also avoid Biotin and B12) | |
| Foods High in Androgens | |
| Peanuts, Peanut butter | Almond Butter or other nut butters |
| Peanut Oil, Corn Oil, Canola Oil | Olive Oil, Coconut oil |
| Shellfish | |
| Organ Meats including paté |
Supportive Foods/ Beverages
| Foods/Beverages |
| Ceylon Cinnamon |
| Apple Cider Vinegar |
| Green Tea especially Matcha |
| Antioxidant "Helper"- foods high in Selenium |
| Brazil Nuts |
| Pinto Beans |
| Halibut |
| Wild- caught salmon |
| Oats |
| Navy Beans |
| Chicken |
| Spinach |
Foods/Beverages
| Anti-inflammatory Support |
| Tumeric |
| Ginger |
| Green Tea (especially Matcha) |
| Ceylon Cinnamon |
| Foods high in Vitamin B3 |
| Crimini Mushrooms |
| Tuna |
| Chicken Breast |
| Fish (Halibut , Salmon, Sardines) |
| Leafy Greens |
| Spinach |
| More Anti-Inflammatory Support |
| Foods high in Omega-3 |
| Fatty Fish |
| Salmon |
| Sardines |
| Atlantic Mackerel |
| Anchovies |
| Herring |
| White Fish |
| Omega-3 Enriched Eggs |
| Walnuts |
| Deep Leafy Greens - Spinach, Kale, Watercress |
| Blueberries |
| Hemp Seeds |
| Mustard Seed |
| Brussel Sprouts |
| Winter Squash |
| Navy Beans |
Foods to Avoid
| Foods that cause Inflammation |
| Trans Fats |
| Cakes, pies and cookies |
| Biscuits |
| Breakfast sandwiches |
| Margarine (stick and tub) |
| Crackers |
| Microwave popcorn |
| Cream-filled candies |
| Doughnuts |
| Overheated fats - baked foods/ fried at high temperatures |
| Excess Sugar |
| Omega-6 oils (most vegetable oils) and not enough Omega-3s |
| Known Food sensitivities (examples - fruit, gluten) |
A well-balanced low- glycemic diet can support all aspects of health, including your skin.
Supplements
The following supplements have been found to be useful in aiding your recovery from acne.
Anti-inflammatory Supplements
Zinc Monomethionine
This form of zinc is the most bio-available 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.
Omega 3 Fish Oils
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
Gut Health
Probiotics
These are good bacteria that colonize the digestive tract and the skin. They can help people who have been on long term antibiotics ( I'm looking at you @Native ) both oral and topical. These good bacteria compete with pathogenic bacteria and can help improve the incidence of breakouts. Be careful as in my experience supplementing probiotics made my acne worse.
Antioxidant Support
The acne-prone are generally lower in anti-oxidants than the general population. I recommend getting your antioxidants from fresh food sources, but here is the RDA for them.
Vitamin A - 900 mcg
Vitamin C - 90 mg
Vitamin E - 15mg
Zinc - 30 mg
N-Acetylcysteine - 1000 to 1500 mg
Selenium 55mcg (antioxidant assistant)
Insulin Support
Elevated insulin stimulate androgen production which stimulates more oil and increased sensitivity to the androgen's affects on the skin. It's best to get insulin support by wise food choices, but here is the RDA.
Berberine - 500 to 1000 mg
Chromium - 150 mcg
Vitamin D - 400 to 800 IU
Thanks for reading you guys, hope this has helped some of you. @Lorsss this is great info about diet affecting acne. I suggest you pin it.
