8 acne-clearing supplements for your skin
Let’s take a closer look at the right supplements for acne, and how to eat your way to clear skin!
While we all know the importance of cleansing and SPF, there’s an often overlooked, critical element in banishing acne for good: nutrition. Instead of taking care of a breakout reactively, by applying three vats of exfoliating acids, vitamins can help improve your skin’s health and acne in a more holistic manner. Our outward skin often mirrors what’s happening inside the body, and the philosophy is simple: if you put good things into your body, you’ll get better things out of it — including healthier, clearer skin.
Having said that, it’s important to understand that our diets are not perfect, and not everyone’s gut absorbs vitamins and nutrients from our food in an optimal manner. This is where nutrient supplements come into the picture. They help regulate the immune system, minimise acne inflammations, and heal the skin from inside out.
Unhealthy, compromised barriers are a breeding ground for new breakouts, and taking care of this with natural supplements and vitamins can improve skin health. To make things easy for you, we’ve rounded up some key nutrients to clear up your acne this season.
Zinc
Best consumed with: Vitamin A
Deficiency in this mineral can be a cause for acne, and this study (https://jamanetwork.com/journals/jamadermatology/article-abstract/536705 ) highlights how this especially impacts young adults and adolescents. Zinc helps keep acne at bay by regulating oil gland activity, and strengthens your skin cells to minimise acne scars.
Maca Root
Best consumed: 7-10 days before your menstrual cycle
If your breakouts are in sync with your menstrual cycle, you might be looking at a hormonal issue. Maca root works wonders as a hormone regulator and works in tandem with the endocrine system to create balance.
Ashwagandha
Best consumed: Into your smoothie, or a capsule
Excess stress tends to show up on the face, and if you notice those pimples chiming in to say hello a night before your big test, you might want to look at an adaptogen, like Ashwagandha. This contains withanolides, a natural antioxidant rich steroid, which helps inflammation and eases your stress levels.
Omega-3
Best consumed: 250-500mg a day, after food
There was definitely some truth to the fish oil our mothers used to consume. These essential fatty acids have been shown to reduce inflammation, signs of ageing, and protect against UV damage. Naturally found in seafood, flax, and chia seeds, this is definitely something to incorporate in your diet.
Vitamin A
Best consumed with: Omega 3
This is not surprising, as retinol, a vitamin A derivative, is commonly found in topical acne treatments. Studies have shown that patients with a severe form of acne also had low levels of Vitamin A, so this is probably something you should include in your routine.
Vitamin C
Best consumed with: Omega-3
This beauty works wonders when applied topically and injected, as it’s necessary for collagen production. It’s what helps keep the skin taut and firm, and even acts as an antioxidant to protect skin from sun damage, pollution and the everyday wear and tear.
Alpha lipoic acid
Best consumed with: Vitamin E
If your breakouts are primarily around the cheeks, there’s a chance it could be diet-related. Keeping your liver clean will lead to a clear skin, and alpha lipoic acid is what you need for that. It essentially works as a magnet for internal acne-causing build up.
Apple cider vinegar
Best consumed: On an empty stomach
Popular in the wellness world, apple cider vinegar has multiple benefits, and supplements in the pill form are a good option if you are looking to avoid vinegar’s strong taste or smell. Apart from working on cell renewal, they also work on controlling the blood sugar and cholesterol in the body.
Does diet really impact acne?
Acne is generally caused by one of two reasons: hormonal reasons, which is what teenagers often suffer from, or by unhealthy blocked skin. Diet is one of the key ways inward which your body absorbs vitamins and minerals, and several studies (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/) have been done which link overall acne severity with unhealthy skin. While it’s important for us to get the most nutrients from our diet, it is important to visit a dermatologist and understand the reasons for our acne, and how best to heal our skin.
