What supplements for acne actually make a difference to your skin?
Certain vitamins, minerals and herbal extracts do have the power to heal tissue, improve overall health and control hormone levels in your body.
Remember that when trying an internal approach such as this, it will take at least 3 weeks to notice real results. Keep going – as supplements work over time to strengthen, rebuild and support your whole body.
Recommended Supplements For Acne:
1. Fish Oil (Omega 3)
This is the Number 1 recommended supplement to take for acne and overall health. If you had to choose only one supplement to take to help your skin, this would be it.
- Lubricates and strengthens skin from the inside (also good for dry eyes, hair and nails)
- Supports all systems of the body and is particularly important for mental health – helps control stress, which in turn helps your skin
- Balances hormones, keeps your nervous system happy
TAKE: 1500mg to 3000mg daily.
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2. Vitamin C
- A powerful antioxidant, helps the body fight free radicals and strengthens the immune system
- It also supports collagen renewal – the fiber which is the framework of your skin
TAKE: 500mg – 1000mg daily (I like to take my Vitamin C supplement as a drink in the morning, especially when the immune system feels like it needs a boost)
3. Vitamin E
- The ‘healing vitamin’ – a very powerful antioxidant and anti inflammatory
- Prevents and heals acne scars by strengthening and protecting cell membranes – taken consistently you really can notice scars fading
- TAKE: Good food sources of Vitamin E include nuts, spinach, avocado and wheatgerm. If taking in a supplement/capsule form 80mg a day is the recommended dose
- This chinese herb lowers blood sugar levels by slowing carbohydrate absorption – this keeps hormones balanced
- Stabilizing and balancing hormones can make all the difference to an acne skin condition
- This also helps with food cravings – huge spikes and falls in your blood sugar contributes to the need for more sugar and refined carbs, and it becomes a vicious cycle. These are the very foods you don’t want to be eating for clear skin!
- It’s also used widely for stress reduction and prevention
TAKE: You can take this in a tea form, capsule form or powder. Try a high quality Ginseng tea from your health food store and increase your dose as you get used to it.
- This spice also helps balance blood sugar levels by preventing insulin spikes. Particularly good in the morning, it can prevent cravings later on in the day
- A good substitute for sugar, flavors and sweeteners
TAKE: Just 1/4 teaspoon a day is all you need. Try some stirred into a black coffee, mix it into your oatmeal in the morning, or sprinkle it on a baked sweet potato.
6. Coconut Oil
- Very good to use externally, coconut oil also has huge benefits when taken internally for acne
- Antiviral, antibacterial, and anti fungal
- Full of good fats which support healthy skin tissues
TAKE: Start with 1 – 2 teaspoons a day and try to increase this to about 4 teaspoons. This may seem like a lot but is a recommended dose for an acne condition.
Try it stirred into coffee, use it to cook a stir fry, as part of a salad dressing, or simply take it by the spoonful (you will have to build up to this!)
The Sun (or Vitamin D)
- 15mins a day on bare skin (preferably your arms and torso, I still would wear sunscreen on your face!) ensures your Vitamin D levels are adequate
- It’s important in controlling inflammation in the body, and in cell maintenance and growth – a lack of this Vitamin can cause thin skin and weakened cells (source)
- There is some advice out there about sun baking to ‘dry out’ acne. While this does work temporarily by literally drying out the skin’s oil…. in the long run it is damaging and will simply cause an increase in oil production
- It’s just as vital to not overdo sun exposure, so get a daily dose of 10 – 15mins, and make sure you are protected the rest of the time!
Remember, it will take at least 3 weeks to see noticeable benefits from these supplements for acne.
The internal condition of your body is the most significant factor when it comes to your skin. Taking supplements is a relatively simple yet powerful way to help acne and improve the look and condition of your skin in the long run.