Acne is a fact of life at some point in nearly everyone’s lives. Most of us suffer with significant acne problems around adolescence and then eventually grow out of it. Others may have problems with adult acne, and with simple lifestyle changes this often clears up and may go away with time. We always hear of the things you should avoid to help prevent acne, but much less information is dedicated to pointing out the things that if taken regularly will significantly decrease acne problems. Here are 3 dietary supplements that if taken on a regular basis will have a noticeable impact on your acne problems and help to clear your skin over time.
Zinc
Of all the essential elements that we should be deriving from our foods, zinc is one that receives hardly any press exposure. Over 2 billion people worldwide suffer from zinc deficiency, and many of the symptoms associated with a lack of zinc include hair loss, skin lesions, diarrhea, and loss of lean muscle mass. Doctors and researchers are now realizing that zinc deficiency also plays a key role in many skin disorders including acne.
Research has shown that once a zinc deficiency is identified in an acne prone individual, many times zinc dietary supplements can be as effective if not better at reducing inflamed acne than when treating acne with antibiotics alone. Zinc is essential for maintaining hormone balance within the body, so it is thought that since hormone imbalances are often associated with instances of acne flare-ups, maintaining proper zinc levels within the body may indirectly treat acne by helping to restore hormone balance.
Not all types of zinc are created equally however, so to use zinc dietary supplements to treat acne conditions, be sure to supplement with zinc monomethionine. Zinc sulfate and zinc gluconate are the two other forms of zinc dietary supplements found in nutrition stores, but these types are not as easily absorbed and used within the body.
Be careful with taking too much zinc. Excess zinc can cause copper deficiency, affect coordination and muscle function, and result in overall fatigue and lethargy. It’s best to get with a physician or licensed nutritionist to identify if you have a zinc deficiency or if you can add zinc as dietary supplement without creating a zinc overload within your body.
Omega-3 Fatty Acids
Omega 3 fatty acids are said to have many nutritional benefits, including improved immune and brain function, cancer fighting properties, and cardiovascular disease combating advantages. In terms of acne prevention, omega 3 fatty acids have been hailed for their anti-inflammatory affects and ability to help restore and maintain hormonal balance. In terms of balance, most people are deficient in omega 3 fatty acids but have an excess of Omega 6 fatty acids, which has been linked to depression and other diseases. Omega 3 fatty acid dietary supplements help to reduce Omega 6 fatty acids within the body and balance the two relative to one another.
Omega 3 fatty acids also possess anti-bacterial properties as well, making them an excellent method for combating bacterial causes of acne. Omega 3 fatty acids also support healthy cell membranes and nutrient absorption within the cells of the body, both of which are essential for maintaining clear healthy skin. This also plays an integral part in reducing the intensity and length of acne breakouts.
Omega 3 fatty acids can be found in many fish oil dietary supplements, but be sure to choose a brand that is purified of excess mercury and contains no soy. Soy increases estrogen within the body, which in turn increases your risk of acne breakouts. Many people tout the benefits of flaxseed oil as an alternative source for omega 3′s, but flaxseed has also been shown to increase estrogen as well, so be cautious and only use flaxseed in moderation. Omega 3’s are also found in many other natural sources, including pumpkin seeds, walnuts, and dark leafy green vegetables.
Probiotics
It’s a common misconception that bacteria and other “bugs” are inherently harmful, but in reality the human body, particularly the intestines, are host to a myriad of beneficial microbial organisms that are integral to many bodily functions. Scientists estimate that somewhere in the range of 300 to 1000 different species of bacteria reside in the intestines and colon, essential to so many bodily functions that those in the medical field refer to these bacteria as the “forgotten organ”.
For many acne sufferers, physicians often prescribe antibiotics to kill off harmful bacteria at the root of many forms of acne. The problem is that broad-spectrum antibiotics also kill off all of the good bacteria throughout the gastro-intestinal system, resulting in reduced immune function, problems with digestion, and inability to properly absorb carbohydrates and other nutrients. Lake of proper nutrient absorption often results in skin problems including acne inflammation. Ingesting probiotics allows for replenishment of the good intestinal bacteria, which in turn results in proper nutrition intake and the balances hormones that are so necessary for clear healthy skin.
