If you struggle with acne, you may have heard of pantothenic acid for acne treatment. Pantothenic acid, which is vitamin B5, is used as a dietary supplement to help heal acne from within the body.
Pantothenic acid dietary supplements are a natural, alternative treatment approach for treating acne, which many people prefer. That said, what is pantothenic acid, and do vitamin B5 supplements help treat acne?
What is Pantothenic Acid?
Pantothenic acid is a water-soluble vitamin known as vitamin B-5. It’s used by our bodies to metabolize fats, proteins, and coenzyme A. Your body doesn’t produce this vitamin. Instead, you get it from food. Fortunately, pantothenic acid is in various plant and animal-based foods. As a result, nutritional deficiencies of this vitamin are uncommon.
Vitamin B5 is one of the essential vitamins for your body. It has a significant role in the production of blood cells, converting ingested food into energy, and rebuilding body tissue. Pantothenic acid also can help decrease inflammation, heal wounds, and may have antimicrobial effects. Given these qualities, it has been used topically in a variety of cosmetics for years.
How is Pantothenic Acid Used in Cosmetic Applications?
Vitamin B5 can help make skin appear smoother, more elastic, and improve hydration. Additionally, topical products containing pantothenic acid can help reduce inflammation and redness. It also helps some people with skin irritations like eczema and healing small skin wounds.
The success of topical applications of pantothenic acid has led to increased interest in whether this vitamin can help treat acne from within the body as a dietary supplement.
Do Pantothenic Acid Supplements Effectively Treat Acne?
Research on the effectiveness of pantothenic acid dietary supplements to treat acne shows promise. A 2012 study in the Journal of Cosmetics, Dermatological Sciences and Applications found participants who had mild to moderate acne had fewer blemishes after taking the vitamin B5 supplement for eight weeks.
A randomized, double-blind study in 2014 also found encouraging results. Participants who took the pantothenic acid dietary supplement had fewer facial blemishes compared to the placebo (control) group. Additionally, individuals who took the vitamin B5 supplement had significantly reduced inflammatory and area-specific lesions.
These studies are encouraging. However, further research is needed to help determine the best dosage of pantothenic acid as well as studies with larger sample sizes.
How Does Vitamin B5 Work?
According to Jeffrey Dach, MD, vitamin B5 helps reduce acne formation by reducing oil production of the sebaceous glands through an increase in coenzyme A. By reducing oil production, pores are less likely to become blocked and infected resulting in clearer skin.
Additionally, many people who take vitamin B5 supplements for acne report a reduction in the number of blemishes and an improvement in the quality of their skin.
Are Vitamin B5 Dietary Supplements for Acne Safe?
Both the 2012 and 2014 research studies reported that the vitamin B5 supplement was tolerated well by participants and was safe. That said, you should check with your doctor if you have any health problems, take prescription medications, or are pregnant or nursing.
There are daily recommended amounts for normal body functioning, but not for the amount of vitamin B5 required to help reduce acne. It is interesting to note that experts have been unable to establish an upper limit for pantothenic acid because there are no reports of pantothenic acid toxicity in humans at high levels of intake. Some of the studies we have quoted above have participants taking 2200 mg per day with no side effects.
Pantothenic Acid Has Been Shown to Reduce Acne
While not every acne treatment works for everyone, research on pantothenic acid supplements has shown vitamin B5 to help reduce the number of blemishes. This vitamin can be a powerful treatment that helps heal acne from inside your body.
If you’re looking for a vitamin-based remedy to help combat acne, check out Innate Skin’s non-GMO, vegan-friendly Acnevites Pantothenic Acid B-5 dietary supplement capsules sold on Amazon.
Or, if you want a more comprehensive vitamin supplement for acne, take a look at the Clear Skin Vitamin Pack by Innate Skin, also sold on amazon.com. Each daily dose contains 500mg of Pantothenic acid.
Vitamin A – Vitamin A is key to any vitamin based acne treatment. It is responsible for growing new skin cells, strengthening your skin’s protective tissue, and keeping your sebaceous glands from producing too much oil. Accutane is a mutated form of vitamin A given in a very large dose.
Vitamin D – Acts as a defense system for your skin by activating a special type of white blood cell called a macrophage. These macrophages attack acne causing bacteria. Vitamin D also supports our body’s immune defenses in the fight against acne, is an antioxidant, and helps prevent inflammation.
Vitamin B5 (Pantothenic Acid) – Helps to metabolize skin oils, increases your blood circulation, and works to even out hormonal imbalances. Several clinical trials have shown that vitamin B5 is successful in reducing the number of acne lesions on participant’s faces.
Vitamin E – Helps defend your skin from free radicals as well as keeping it soft and moisturized. It also helps support your immune system. Several studies have shown that cystic acne sufferers are very deficient in Vitamin E.
Zinc – Not actually a vitamin but a mineral. Several scientific studies have shown that acne sufferers are deficient in zinc. Zinc helps regulate the activity of your oil glands, heal wounds, and strengthen your skin tissue to prevent scarring. The best type of zinc for acne treatment is zinc picolinate.
Turmeric – this is an herb and not a vitamin but is essential in the fight against cystic acne. Turmeric is used for many different ailments and helps to reduce inflammation. It is a common treatment for boils as well. It is a potent antioxidant, antimicrobial and anti-inflammatory agent.
Alpha Lipoic Acid – this vitamin like antioxidant can be found in liver, kidney, spinach, broccoli, and potatoes. Alpha lipoic acid seems to help prevent some kinds of cell damage in the body and also helps increase the body’s levels of vitamin E and C, both of which help with acne. Two separate studies have shown alpha lipoic acid is twice as low in acne sufferers as those without.
There are many other vitamins, minerals, and herbs that can help in the fight against acne. If you want to find an excellent source that provides all the acne fighting ingredients in one daily supplement, check out the Clear Skin Vitamin Pack on amazon.com!
The Hydradenitis Suppurativa Diet is all about eliminating foods that are inflammatory. It is very similar to an autoimmune diet or a leaky gut diet.
What you are doing is eliminating any foods that can contribute to a leaky gut, inflammation, or an allergic reaction (you may be allergic to a food and not even know it).
This protocol does not have to be forever, once you have tried it for a couple months, you can slowly add back in some of the foods and monitor your reactions to them.
It is very important to listen to your body and how it reacts to a food. Anytime you get a stomachache, indigestion, flushed skin, that is your body telling your it does not like a particular food.
The side effects to this diet may be losing weight and better health so feel free to continue it indefinitely!
Remove the following foods from your diet completely for at least 2 months. Monitor your Hydradenitis Suppurativa during those 2 months: do you have less outbreaks or none at all, are the boils smaller? are current boils reducing in size? What else do you notice?REMOVE
Dairy: Meant for baby cows to grow big and strong when they are born, even cows stop drinking it when they grow up.
Gluten: Contributes to leaky gut and many people are intolerant to it.
Sugar: Sugar causes inflammation in the body, high blood sugar levels, high triglyceride levels, diabetes, obesity, and raises some markers for cardiovascular disease. Stay away from it.
Nightshades: Harder to cut out of your diet than you may think. Nightshades can contain many toxins that people with HS are very sensitive to. They can cause digestive problems, leaky gut, and inflammation. Watch out for salsa and tomato sauce as well as many other products. Some common nightshades are: potatoes, tomatoes, eggplant, all peppers, and tobacco.
Eggs: Egg whites are the main problem here, but best to avoid them completely at first.
Legumes: Very hard on our digestive system and are a trigger for outbreaks for many people. This includes all soy products.
Yeast: This includes most baked goods and alcohols. A small study of 12 patients with HS found all of them intolerant to Brewers yeast and wheat. This includes beer and wine and most baked products. Please check out the study here: https://www.ncbi.nlm.nih.gov/pubmed/23891479.
While there is no cure for Hydradenitis Suppurativa, this elimination diet is an excellent start to reducing the symptoms and possibly a remission.
Your skin is the biggest organ of your body. If it is unhappy, there is a reason for it. If you have ever heard the saying “Treating the symptom, not the problem”, that is exactly what most acne treatments do today. Acne is a symptom of a problem within your body that is being expressed by your skin. What we really need to know is what causes acne.
If you want to clear up your acne, you need to solve the problem. Despite what all the face washes and infomercials on TV try and tell you, a dirty face is not the problem!
Acne is a problem of western civilization. It did not occur to our great ancestors who ate a more natural diet and lived in a more natural way. It still does not occur in ‘hunter-gatherer’ populations to this day who live and eat in a more natural way than we do, not even to their teenagers!
There are a few well-researched cases of this. One of the populations is the Kitavans of Papua New Guinea. 1200 Kitavans were examined, 300 of which were between the ages of 15 and 25, and absolutely no signs of acne were found. Not a single papule, pustule or open comedone was found!
Similar results can be found with some African tribes and South American tribes still living in their natural ways, not exposed to Western ways and foods. Some may say this is genetics, however, once these people leave their natural environments and move to the cities, acne (as well as all diseases of civilization such as cancer, heart disease, and diabetes) becomes common.
All of the studies and reports show that acne is getting worse in North America and around the world. Where it used to be a ‘teenage problem’ it is now common well into our 20s and even 30s and 40s for some people.
While what causes acne isn’t exactly known there are some conditions that need to be present for acne to occur.
There are five main contributors to acne. For acne to occur, however, your sebum (oil) must oxidize. If your sebum does not oxidize you won’t get acne. We’ll look more into that later, for now let’s look at the main contributors to acne.
The five main contributors to acne are: genetics, bacteria, hormone irregularities, toxins, and deficiencies.
Your genetics definitely play a role in whether you will have acne or not. If one of your parents suffered from bad acne, chances are increased that you will too. Sensitive oil gland receptors are genetic. However, your genes can be influenced by diet and lifestyle so it is possible to keep acne at bay, even cystic acne, when it’s ‘in the family’.
Many assume that bacteria are the only factor that causes acne, but it actually plays less of a role than most people think. All traditional treatments for acne, whether they are face washes, cream, antibiotics etc. try to deal with the bacteria called Propionibacterium acnes or P. acnes for short.
However, it is a fact that that a large percentage of the population have this bacteria on their face/skin and do not get acne. In addition to having the P. acnes bacteria on your skin, you must have favorable conditions for the P. acnes to become an acne breakout. That is the key that is not addressed by common acne treatments.
Hormones play a big part in the development of acne. Just ask any teenager! Higher levels of androgens (so called male hormones) can lead to increased acne in both males and females. During puberty androgen production is increased to help us grow and develop, this is why acne is so common in puberty.
The results of androgens on acne becomes obvious in anyone who has ever taken steroids, their acne usually flares up quite bad, especially on their back and shoulders.
Estrogen levels also affect acne, which becomes obvious when females have their menstrual cycles and get acne flare ups. This is also why many doctors prescribe birth control pills to treat acne in females. We do not recommend birth control pills as they really mess around with your natural hormones. There have also been many reports of cystic acne and scarring being much worse after going off birth control pills.
Stress is a known cause of acne, however it doesn’t actually cause the acne. Stress causes your hormones to overreact to things and those elevated hormones can cause acne.
Toxins and toxic buildup
These are mainly external forces.
-Diet (the food you eat)
-Toxins in the environment
The toxins can come from processed food that includes ingredients toxic to our bodies, or good foods that have been sprayed with pesticides and still retain some of that poison on them when you eat them. The toxin could also be a piece of bread or glass of milk that your friend can eat with no reaction, but when you eat it your body reacts to it. Things like casein and whey found in milk, or gluten from wheat and grains can be toxins to some people.
Toxins can be a laundry detergent or fabric softener that irritates your skin or cleaning chemicals, makeup, hair products, sunscreen, etc. Everyone is different and our bodies can handle different things, some experimentation is required to figure out what is toxic to you. Many people also find that when they quit eating a low fat diet and start adding lots of quality fats to their diet their skin becomes a lot less sensitive to outside toxins.
Vitamin and mineral deficiencies can cause acne. Some of the common deficiencies are vitamin A, C, D, E, zinc and magnesium. By supplementing with the proper amounts and ratios of vitamins and minerals you can have a dramatic effect on your acne and overall skin health.
We recently received an email from a customer who buys the Clear Skin Vitamin Pack on amazon.com for her Hydradenitis Suppurativa and she asked us to share her review on our website so others may benefit from her experience. Here is her review as we received it:
I would like to start this email off by thanking you for developing the amazing Clear Skin Vitamin Pack. I realize it was developed to treat acne but it has done amazing things for my Hidradenitis suppurativa which is in stage 1 to stage 2.
I first heard about your vitamins and their benefits to hidradenitis suppurativa on a facebook group that I am part of. A few people there were talking about it and how it had helped them. I was skeptical at first, didn’t think vitamins and herbs could do what drugs and doctors have not been able to do. I was diagnosed with hs 10 years ago when I was 21, but I have had it since I was around 13, but always thought it was cystic acne showing up in weird places.
2 months after starting your vitamins (I buy them from amazon.com) I stopped getting new outbreaks all together, where before I always seemed to have several going at one time. The infection of the current outbreaks I had started going away and the swelling went down and away, no more draining! Now I just have some scars there but the pain is gone which is a miracle.
I tell anyone with hs about your product. I have a cousin and an aunt with it as well and have been trying to convince them to try it out but some people don’t know whats good for them. My aunt is also stage 3 so not sure if they would help her or not, but I keep telling her to try. She is in so much pain.
If I wasn’t soo embarrassed about having this disease I would shout about your vitamins from the rooftops, but instead I thought I would write you a review and ask you to post it on your website. Please only use my first name and you can mention that I live in Georgia.
BTW, why are you not advertising the Clear Skin Vitamin Pack as a natural treatment for Hidradenitis Suppurativa? It has done for me what the doctors never could do.
Katy from Georgia.
Response from Innate Skin: Thank you so much for taking the time to write us Katy! We always love to hear from our customers and their success stories. To answer your question, we are not allowed to advertise the Clear Skin Vitamin Pack as a treatment for Hidradenitis suppurativa according to FDA regulations. According to the FDA, only approved drugs are allowed to treat any disease, and Hidradenitis suppurativa is categorized as a disease. Natural supplements are not allowed to make any claims, regardless of whether they work or not.
Different types of acne can sometimes require different treatments.
Knowing the different types of acne you may have can be a key piece of the puzzle towards clear skin. In general, acne and all of its variations are caused by oxidized sebum and clogged pores.
Here is a list of the main types of acne and a little bit of information on what causes them.Whiteheads: Blackheads:
Blackheads are another acne type and are almost identical to whiteheads in that they are non-inflamed clogged pores. The only difference is that with blackheads, the blocked pore remains open instead of closed. If a blocked pore’s top is open, the pore is exposed to air where the lodged sebum and keratin are oxidized, turning the whole thing black. Like whiteheads, blackheads are caused by trapped oil, dead skin cells, and bacteria in pores.Papules: Pustules: Nodules / Cysts:
There are other types of acne as well, but this covers the most common types you are likely to encounter. Most acne can be helped if not completely cleared up using a more natural approach than your doctor or dermatologist would recommend. Despite common belief, diet does play a big role in acne. So does genetics, stress and hormones. Your skin is the largest organ in your body and if it is unhappy, there is a reason for it. Most acne treatments today try and treat the symptom (the actual pimple) or bacteria, and not the problem that is causing the acne. Acne is not caused by a dirty face! Many acne sufferers of all types of acne have vitamin and mineral deficiencies. Some of the common deficiencies are vitamin A, C, D, E, zinc and magnesium. By supplementing with the proper amounts and ratios of vitamins and minerals you can have a dramatic effect on your acne and overall skin health.
In the last few years, experts have finally been recognizing vitamins for their importance in dealing with acne. As more and more studies come out showing that acne sufferers are deficient in various vitamins, the more clout that vitamins are given as a viable alternative in the treatment of acne. Combine that with all of the acne sufferers who have cleared up their skin using the right combination of vitamins, vitamins are something that must be looked at seriously in the treatment of your acne. This article shows you how to get clear skin with vitamins.
Here is a list of the most beneficial vitamins in the treatment of acne:Vitamin A
Vitamin A is responsible for growing new skin cells, strengthening your skin’s protective tissue, and reducing the amount of oil your skin produces. This means that when you don’t have enough Vitamin A in your diet, dead skin cells, bacteria and oil (from the sebaceous gland) can build up in your skin. According to studies, a large percentage of those who suffer from acne problems have vitamin A deficiencies.
An important antioxidant, vitamin A has been used to treat acne since the late 1800s, but as drugs have become the favorite of most doctors, vitamin A is used less and less.
The best type of vitamin A for treating acne comes from fish liver oil. This type is a retinoid and is biologically active in the body. The other kind of vitamin A available is beta-carotene, which is a much cheaper form. However, it is not true vitamin A, it is a precursor to vitamin A and needs to be converted into vitamin A by your body.
This study shows a relationship between acne and low levels of vitamin A:
Pantothenic acid helps metabolize skin oils, counteracts hormonal imbalances, increases your blood circulation and reduces your stress levels! All four of these things can cause acne breakouts when they’re out of whack. Most acne supplements contain pantothenic acid, just watch out for the ones that are basically only pantothenic acid without much else.
Here are two studies relating pantothenic acid and acne:
Popularly referred to as “the sunshine vitamin”, Vitamin D3 actually acts as a defense system for your skin by activating a special kind of white blood cell called macrophages. These macrophages directly attack acne-causing bacteria, making them a kind of ‘knight in shining armor’ for your skin.
Vitamin D3 helps with insulin response, reduces inflammation, helps to boost your immune system, and helps to improve your mood. Vitamin D3 also works cohesively with vitamin A, and taking vitamin D3 increases the amount of vitamin A your body can tolerate. Vitamin D3 deficiency is very common in North America, and if you have acne, you are probably deficient in vitamin D3 as well.Vitamin E
Vitamin E helps defend your skin from free radicals, helps prevent damage to cell membranes, and helps keep your skin soft and moisturized. Vitamin E also supports your immune system, and it helps fight against acne bacteria too.
Some studies have shown vitamin E helps the skin recover from and reduce the appearance of acne scars. This study shows a relationship between a vitamin E deficiency and acne:
Vitamin C is an important antioxidant, which means it slows the rate of free radical damage to your body. Free radicals are unstable molecules and cause damage to collagen, which is an amino acid that keeps your skin smooth and supple. When too much free radical damage occurs, you get dry skin, fine wrinkles and lines.
Taking Vitamin C not only helps halt and reverse free radical damage, it also speeds up tissue growth and repair, and reduces your risk of developing skin cancer from long-term sun exposure.
We will now looks at some of the minerals and herbs that have shown great results with acne, followed by how to get clear skin with some more vitamins that have beneficial effects.Zinc
Several scientific studies show that acne sufferers are deficient in zinc. Zinc helps regulate the activity of your oil glands, so when you don’t have enough zinc, the oil glands can get out of control and produce too much sebum, which can lead to acne. Zinc also helps heal wounds and strengthens your skin tissue to prevent scarring. It is important to take a form of zinc that is highly bioavailable to your body. Most studies on zinc and acne have been done using zinc picolinate.Turmeric
This yellow-orange spice is most commonly known for its use in curries and other Southeastern Asian dishes, and has antibacterial and antifungal properties. It also contains curcumin, which is an anti-inflammatory, so turmeric plays a role in reducing redness as well as killing off acne-causing bacteria for a clear, smooth complexion. It is also thought to be a blood purifier in Ayurvedic medicine.Magnesium
It’s been estimated that around half of the U.S. population doesn’t get enough magnesium in their diet. Magnesium deficiencies can lead to constipation, which causes acne breakouts because your digestive system isn’t ridding your body of toxins the way it’s supposed to. A lack of magnesium can also cause skin inflammation, which doesn’t do anything to help your complexion!
Getting enough magnesium into your diet will not only handle these things, but also lower your stress level, which also affects acne breakouts.Evening Primrose Oil
Evening Primrose Oil is rich in GLA, an omega-6 fatty acid that balances the hormones responsible for your acne breakouts and inflammation. It also helps reduce wrinkles and fine lines, and promotes skin elasticity. Translation: it’s anti- acne AND anti-aging!Vitex (Chaste Tree Berry)
Commonly used by herbalists to treat hormonal acne. Vitex contains no hormonal compounds but acts on the pituitary gland to help normalize and regulate hormones. Also widely used to treat PMS symptoms. Vitex has been used for centuries to treat acne and inflammation.Vitamin B2 (Riboflavin)
Vitamin B2 is essential for healthy skin, hair and nails. It helps improve digestive health, plays an important part in growth and energy levels, and is a stress reducer. High stress levels can cause breakouts due to hormonal imbalances, and acne can be a symptom of B2 deficiency, so it’s important that you have enough vitamin B2 in your diet.Alpha Lipoic Acid
Lipoic Acid is one of the body’s crucial antioxidants and it is helpful with acne due to protection from free radical damage and inflammation. Two separate studies have shown lipoic acid to be twice as low in the blood of acne sufferers as those without acne. Alpha lipoic acid has also been shown to help the body control its levels of sugar and insulin as well.Vitamin K2
This once-obscure vitamin has been getting a lot of attention for all kinds of health benefits, including fighting cancer and heart disease. But one of the lesser-known facts about Vitamin K2 is that vitamin A doesn’t work properly without it. This means that even if your Vitamin A levels are normal, you could still have acne problems if you don’t have enough Vitamin K2. There are no studies showing a direct relationship between vitamin K2 and acne, however it is an extremely important vitamin to consider for overall health. In addition to its supportive relationship with Vitamin A, Vitamin K2 prevents our skin from calcifying (hardening) so it stays smooth and elastic, and is also potentially beneficial for smoothing out lines and wrinkles.Biotin (Vitamin B7) – *Not recommended*
Biotin is a tough one. It is touted for it’s benefits to hair and nails, and often for the skin as well, but there is not any strong evidence that it helps with acne. Biotin is necessary for cell growth and the metabolism of fats and amino acids and it may help with maintaining a steady blood sugar level. It is very rare for someone to be deficient in biotin as it is produced in excess of our body’s daily requirements by our intestinal bacteria. Many cases have been reported of people’s acne getting worse when supplementing with biotin so we do not recommend it as an acne treatment, and it really should be avoided if you suffer from acne.
In all cases, increasing the intake and absorption of certain vitamins through diet and/or supplements can eliminate the symptoms of a vitamin deficiency. Supplements can provide a more immediate reversal of symptoms because they deliver the needed vitamins in high doses. Vitamins are important to skin health, they are needed for the production of collagen, for the maintenance of the protective barrier, for the nourishing of the skin cells, and for reducing oxidative stress on the skin.
So if you’re wondering if you should look into vitamins for acne, then the answer is yes!
One supplement available that has been specially formulated to get you the clear skin you want is the Clear Skin Vitamin Pack™. It uses only the highest quality ingredients and covers all the bases listed in this article. For more info click HERE.
As the saying goes, “An ounce of prevention is worth a pound of cure” and that certainly applies when it comes to aging of the skin. Here are some ways you can prevent and reverse the signs of aging on your skin.
Let’s look at each one in turn….Topical Vitamins/Antioxidants
Wrinkles are caused by our skin losing it’s elasticity, thinning out, and free radical or oxidant damage. One of the best ways we can stop the effects of oxidation is to apply antioxidants to our skin. Many skincare products contain antioxidants, here are some that you want to look for:Vitamin E Vitamin B3 (niacinamide) Vitamin C (SAP is the most stable) Green Tea extract Grape Seed extract/oil Diet
Similar to the topical application of vitamins and antioxidants, you can fight skin oxidation and free radicals by properly nourishing your body.
Foods rich in EFA’s are great, and lots of green leafy vegetables. Some of the best topically applied vitamins are also the best ones to look for in your food. Vitamins C, E, A, D, B3 (niacinamide) and zinc. Fruits like blueberries and strawberries are great as well as being lower on the glycemic index.
Sugary foods and high glycemic foods can trigger inflammation in the body. It’s often easy to tell how healthy a person is by looking at their skin. If it’s dry and rough that is a good indicator that they have some health issues.
Also….gaining and losing weight can cause aging of the skin, just stay slim and don’t yoyo!Watch Your Sun Exposure
Getting some sun is good for your health, just don’t over do it. While a nice tanned face may look gorgeous, most experts agree that sun is also the #1 cause of aging to the skin. Wear a sunscreen with a higher SPF on your face, but check the ingredients. Many different brands of makeup and lotions come with built in SPF.Vitamin Supplements
Our food just doesn’t have the nutrients in it that it once did, even if it’s organic. That’s why everyone should be taking vitamin supplements, and if you can find one that has benefits for the skin, that’s even better.
Antioxidants such as green tea extract, vitamins C and E have all been found to offer a protective effect from sun damage as well as their other qualities.
Also look for a higher dose of vitamin A as it is one of the most widely acknowledged nutrients for healthy skin. It helps with cell turnover and moderating sebaceous gland activity. Lack of vitamin A can cause skin to become rough, dry, and scaly.
Vitamin D is extremely important as well. If vitamin D levels are low, your epidermal cells don’t differentiate optimally and your skin’s outer layer can start to sag.
Zinc can improve wound healing, has anti-inflammatory properties, and helps protect agains UV radiation.
Vitamin B3 (niacinamide), pantothenic acid, vitamin D3, grape seed extract and turmeric all have also shown to have properties that promote anti-aging of the skin.
There are a few supplements available that cover all these bases and are a multivitamin. The one we recommend is available on amazon.com and was specifically designed for women, view it on amazon.com here: Multivitamin with Anti-Aging Skin Support.Do Not Smoke
This is one area that all dermatologists seem to agree on. The free radical damage from smoking will make your skin age a lot quicker. There have even been studies done on twins where one smoked and the other did not to back this up.Exercise
What’s good for the body is good for the skin. The increased blood flow from exercise will help nourish the skin cells and carry away waste products (and free radicals). This will also give you that ‘post workout glow’. Exercise supports the production of collagen and reduces stress levels which can cause collagen in the skin to break down.
There was even a study done at McMaster University showing the effects of exercising on the skin. 3 months of exercise on the ‘over 40 year old’ participants had the effect of giving them a thicker dermis layer and making their skin much closer in composition to that of a 20-30 year old.
You can read more about the study here: NYT: Younger Skin Through ExerciseGet Enough Sleep
In the short term, lack of sleep causes sallow skin and puffy eyes with dark circles underneath them which makes you look older and tired. In the longer term, chronic sleep loss can lead to bland skin, fine lines, and constant dark circles.
If you regularly don’t get enough sleep, your body releases more of the stress hormone cortisol, which can break down your collagen which is needed for smooth and elastic skin. Your body also produces less growth hormone which helps with tissue repair.Don’t Stress
They don’t call them worry lines for nothing! Stress won’t just age your skin, it will age you. Some scientists say that too much stress can age your skin by a decade. So relax, go and have a cup of green tea for a double benefit to your skin.Don’t Let Your Skin Dry Out
While there is no evidence that dry skin causes wrinkles (despite popular belief), dry skin looks more wrinkled. Applying a moisturizer to dry skin will plump up fine lines and wrinkles to give the appearance of less wrinkles. A moisturized face will also help protect our skin’s natural barrier which helps protect against aging.Stop Ditching New Products so Quickly
Many skin products and especially anti-aging products can take months to show their effects on your skin. If you are constantly switching products you may never find out what really works for you.Don’t Over Exfoliate
Exfoliating your skin can be an important step in keeping a youthful look, but do it gently and not too often.
However, over exfoliating can cause premature aging of the skin. You face has a natural barrier called the acid mantle, when you destroy that barrier your skin is exposed to environmental toxins and is extra sensitive to the sun. A damaged skin barrier is also more susceptible to wrinkles.
If you have acne prone skin you need this easy to read guide covering all aspects of your skin. You will be able to identify what type of acne you have, what foods are best to avoid, how to clear up your acne, how to cover it up when necessary, and the correct way to pop that zit when you just have to.
This guide is available for free and it will change the way you treat your skin forever.
Here is a breakdown of the book’s chapters and the areas it covers:What Causes Acne Different Types of Acne Eating to Avoid Acne Nine Ways to Clear up Your Acne Vitamins, Minerals, and Herbs for Acne The Best, Non Pore Clogging Oils for Acne Prone Skin How to Exfoliate, Cleanse, and Moisturize the Skin Do-it-Yourself Acne Remedies & Prevention Techniques Emergency Measures
Here is your Beauty Secrets for Acne Prone Skin book for FREE:
The link between food and acne is growing stronger as more studies come out confirming certain foods connection to acne. Here’s a look at some surprising ways foods may affect your skin and trigger acne, and how you can cut down on them.
The Acne-Food Connection: Foods that can trigger acne
Dairy: Dairy is a common acne causing trigger that most people tend to ignore because from a young age we were taught that calcium is critical to building strong bones to grow. While that is true, dairy contains an abundance of the hormone IGF-1, which is created for infant cows and not humans to consume. Infant cows grow up drinking their mother’s milk and this produces big, strong cows while it causes acne on the surface of our skin. The milk we drink that makes up the majority of our daily dairy intake is created by cows containing high levels of hormones that can push the oil glands in our bodies into overdrive. The growth factor IGF-1, which is an insulin-like growth factor is passed to the milk, aggravating acne and worsening it.
Dairy also causes our skin to produce excess sebum (oil), which leads to irritated skin, clogged pores, and bacteria. Milk and dairy products also leads to an insulin spike in humans that cause the liver to produce even more IGF-1, leading to an increase in acne. A number of studies have documented the strong link between the consumption of dairy and an increased occurrence of acne. The dairy effect is well documented in recent studies. In the last decade or so, a number of studies have found a strong link between the consumption of milk and increased occurrence of acne. For example, one such study analyzed the diets of 47,355 women and found a strong connection between milk and milk products intake and breakouts. Another study of 4,273 teenage boys who drank milk broke out more often, and more severely, than those who didn’t drink milk. At least five other studies have confirmed that, in general, the more milk you drink, the worse acne you’ll get. Gradually cutting out dairy and milk products can seem difficult at first, but working on cutting back by one meal at a time can be worth it in the long run when you are seeing clear skin!
Processed Foods: Additives, preservatives and synthetic colors in preserved foods may contain toxins that can trigger acne breakouts. Eating this food excessively can stress the liver and the superfluous toxins unfiltered by the liver can add to the aggravation of the acne.
Peanuts: Peanuts contain an androgen, which can make acne worse by increasing sebum production. Consuming too many peanuts means an increase in omega-6 fat in your body. This can cause your body to have trouble stopping inflammation because omega-3s are required to halt inflammation. Acne-safe alternatives to peanuts include other nuts such as almonds and cashews, which don’t affect androgen levels.
Soy: Are you experiencing breakouts along your jawline and mouth? This might be due to your consumption of soy. Studies have shown that the natural estrogens found in soybeans mimic natural estrogen levels, throwing off your hormones. Soy is also a common allergen.
Sugar: Everyone has probably heard that sugar can be a culprit of acne production, but are there studies that back this claim? It’s been proven that sugar aggravates hormonal acne to some degree, but it’s important to understand hormonal genetics first to understand this claim. Acne prone skin is highly sensitive to male sex hormones. They increase sebum production and skin cell growth. Along with this natural hormone, IGF-1 (the insulin like factor found in milk) is another hormone linked to acne. IGF-1 has been found to increase acne severity, increase sebum production, and increase pore size. You’re probably wondering how this has a connection with sugar? Well, both IGF-1 and insulin are linked to blood sugar levels. So as you eat carbohydrates, and especially sugar, your blood sugar levels increase. These elevated insulin levels increase IGF-1, the insulin like factor.
Sugar also promotes inflammation. Studies have shown acne patients have higher levels of inflammation than those with healthy skin. This depletes antioxidants and leaves the skin vulnerable to inflammation, making it more likely that you get acne. Increase in inflammation is the reason food allergies, gut problems, and some foods aggravate acne. In one recent study 29 young, healthy males were given 2, 12oz cans of soda per day for 2 weeks. After 3 weeks, their inflammation levels went up 105%. Another way sugar can cause acne breakouts is through Candida, a type of yeast that lives in the skin and digestive track that can grow out of control with the intake of sugar. Candida overgrowth can cause gut problems and indirectly contribute to acne.
Night Shade Vegetables: Vegetables such as eggplant, potatoes, peppers, tomatoes all belong to the same botanical family of plants that are shown to cause an inflammation and even allergic reaction for many people to the skin. The reason why nightshades are problematic for many people is due to the glycoalkaloid content. Overconsumption of these edible species can actually be poisonous to anyone, and it is possible that the low-level toxic properties of nightshade vegetables contribute to a variety of skin irritations over time.
Gluten: Gluten can be a huge factor contributing to acne flare ups. This is because we all create a substance called zonulin in the intestine in response to gluten. Glutinous proteins, found in wheat, barley, and rye, known as prolamines can make your gut more permeable, which allows partially digested proteins to get into your bloodstream that would otherwise have been excluded, any of which can sensitize your immune system and promote inflammation, which can contribute to worsening acne. Once gluten sensitizes your gut, it then becomes more permeable and all manner of gut bacterial components have direct access to your bloodstream, thereby further challenging your immune system.
Eggs: Eggs are one of the most common allergens. Egg yolk contains large amount of protein that is usually the primary irritant to the body. High levels of a certain protein found in eggs produces more sebum, more androgen and too much keratin in the body which are among the major factors that cause acne breakouts.
Omega 6 Oils: Different fatty acids in the foods we eat can support inflammation or dampen it and too much inflammation inside your body can show up on your skin. Ages ago, omega-6 fatty acids and omega-3s were evenly represented in the human diet. But we tend to get a lot more omega-6’s now. You can address this imbalance by not using vegetable oils such as corn, safflower, and canola oil, buying beef and eggs from animals that ate while roaming in pastures, eating more fish rich in omega-3s, and even taking fish-oil supplements.
Additional studies have looked at whether the common Western diet may contribute to acne. Many people in Western cultures eat large amounts of refined carbohydrates and smaller amounts of fresh fruits and vegetables. Researchers have found that in countries where people ate low-glycemic diets — consisting of vegetables, fruits and quality proteins — acne presented little or no problem.
Still, other studies show that eating foods high in vitamin A and beta-carotene can increase your resistance to bacteria and improve the overall health of your skin. Such foods include carrots, sweet potatoes, cantaloupe, apricots, kale and spinach [source: WebMD]. However, more research is needed to determine if eating such foods really promotes clear skin. Knowing what your acne trigger is can be difficult to discover, but removed one food group at a time can be helpful in the journey to clear skin in the long run.
Remove foods? No way!
Now that we have identified different types of acne-triggering foods (and hopefully you know which ones are specific to you), we want to give you a few tips on how to help eliminate it from/cut it back in your diet. Here we will be focusing on two of the larger tasks. Tips from both of these can be applied to a majority of the trigger foods we mentioned earlier.
Weaning off dairy
Dairy is a tough food to cut out, due to it being so familiar to most of us. If your acne is caused by dairy, your best chance is to wean off of it using replacements. Butter is another difficult dairy to let go of, but actually can be replaced quite easily. When cooking, use coconut oil instead of butter.
To replace milk, drink water instead! You can also try almond milk, coconut milk, or even soy milk if soy is not a trigger for you. Just watch the sugar content of these milk substitutes, some can be high in sugar.
Instead of directly replacing your dairies, try new recipes all together. Contrary to popular belief, it’s possible to replicate a creamy or cheesy flavor without dairy, which is why we recommend researching some popular vegan recipes for dishes and sauces. You’d be surprised how easy it is to cut out dairy with a few go-to meals.
Cutting out processed foods
Processed foods have become a normal piece of today’s diet. In fact, most of us wouldn’t know what is processed and what isn’t. Let’s take a look through some specific cases of how you can get rid of the processed in your diet.
First let’s start with breakfast. Cereal is one the biggest offender in our mornings, loaded with preservatives. If you need some type of breakfast bowl, try some cut oats that are minimally processed. Or if you’re bold, move into an entirely non-processed breakfast with an omelet, fruit, or veggies. Coffee is part of our breakfast too, and creamers/artificial sweeteners are to blame for it being on this list. Replace these processed add-ons and drink your coffee black.
Moving into lunch, stay away from sandwiches, burgers, fries etc. A large salad with a protein such as chicken, fish or beef is a great way to go. Make a homemade salad dressing with olive oil, coconut oil and a vinegar and you’ll get enough fat to stave off your hunger till dinner time.
Lastly for dinner, we have a few suggestions. The first is to move away from processed oils like Crisco or other canolas. Instead, use cooking fats. Olive, coconut, and even lard are a great replacement for processed oils. Try eating a freshly cooked protein (fish, chicken, beef, etc.) and a large serving of vegetables and salad. Stay away from the pasta! Rather than boiling up a huge bowl of processed whole wheat or white pasta, grab a pasta slicer and a ripe squash or zucchini to hand cut some veggie-pasta. For sauce, rather than using the pre-made, processed sauce, mix in some olive oil, garlic, and herbs. Try cooking enough dinner to has some left over for your lunch the next day.
The key to removing processed foods is just putting in a little extra work into preparation and finding the right ingredients. Doing so will help you take a step towards healthy, clear skin. Keeping a food diary is another way of staying on track to pinpointing what might be triggering your acne. Eliminating one food group a month and writing down the noticeable changes of texture and irritation to your skin can help narrow down the possibilities of what food groups are causing your skin trouble. We hope you found these tips helpful, if so leave a comment below!