Part 2:
How Do I Get Rid of
This Acne?

Last week we talked about facial acne. Recall that facial acne is not a simple problem and as such, there is no simple solution. But it is a serious problem because it plays such a huge role in the way we feel about ourselves. Facial acne causes deep and terrible discomfort and shame for many people who experience it. I have found many people with eating disorders whose facial acne may have been instrumental in their decision to starve themselves…..the thought process sounding something like this “Well if I can’t get rid of these pimples, at least I can get rid of these pounds.”

As I mentioned in the first article, you may have to tolerate some trial and error to figure out the best approach for you. But when we figure it out, trust me, it will be worth it.

You’ve probably already tried a number of things and they haven’t worked. For starters, I’m not a huge fan of medication when it comes to treating acne. One of the reasons I don’t like medication is that although it may work temporarily it’s not a long time fix. Most solutions these days in medicine treat the symptom and not the cause. I think we’re much more likely to fix the problem if we address the cause. I also don’t think that most of the ointments and creams have much of an impact. I prefer using supplements and the healthy organic foods that are needed for gorgeous skin.

As I mentioned in my last article there are two basic causes of facial acne; “Hormonal Acne” and “Antioxidant Acne.” In the last article we explored “Antioxidant Acne.” In this article we will explore Hormonal Acne.

Hormonal Acne

Hormonal Acne is a bit more complicated than Antioxidant Acne, but supplements are still a big part of the solution.

The main culprit behind hormonal acne is related to imbalances of excess androgen production. Androgens are a class of hormones that include testosterone and DHEA, both of which can contribute to excess sebum production and clogged pores.

The vitamins that are most helpful for hormonal acne are:

• Vitamin A
• DIM (Diindolylmethane)
• Vitamin D
• Myo-inositol
• B Vitamins
• Omega 3s
• Probiotics

(But vitamin C in the form of Camu Camu is also on my list. See article on antioxidant solutions.)

Vitamin A

Vitamin A is a go-to nutrient for skin health, and while it's usually used in topical treatments such as retinol or retinoids, oral vitamin A can help too. Some research suggests that Vitamin A has anti-inflammatory effects because it promotes the body's antioxidant response which may make it easier for your cells to clear out free radicals that could damage skin issues.

Vitamin A could also reduce sebum production from the sebaceous glands. To be clear, there's more research on topical vitamin A than on oral vitamin A in regards to this, so a combo of both may be your best bet for brighter skin. That said don’t ever take a vitamin A supplement. And avoid supplements with vitamin A in them.

The supplement version of vitamin A is not good for us. Why?

because Vitamin A is a fat–soluble vitamin, meaning the body stores it, such that excessive intake can lead to toxic levels which can then lead to hypervitaminosis. Hypervitaminosis can cause liver damage, bone thinning, birth defects, and other health issues.

Bottom line, don’t take vitamin A in vitamin form.

The good news is that you can find vitamin A in many fruits and vegetables like apricots, watermelon, mango, carrots, sweet potatoes, and squash.

If you’re pregnant, it is important to limit the amount of provitamin A you consume.

DIM

(Diindolylmethane)

If you've heard that cruciferous veggies like kale, cabbage, cauliflower, or broccoli are good for detoxification, a big reason for that is that they are high in Diindolylmethane a.k.a. DIM. DIM is a phytonutrient that is used all the time to support healthy hormone balance.

DIM works by reducing androgen production that contributes to acne. It also promotes healthy estrogen detoxification, which is essential for people with estrogen dominance.

Vitamin D3

I've seen vitamin D3 help with many skin issues, including acne. Vitamin D3 may work by calming inflammation, which can worsen acne breakouts. Since vitamin D3 is so vital for immune health, and the health of your skin is impacted by the immune system, it could help regulate immune pathways involved in healthy skin.

The best way to get sulfated vitamin D3, which is what the body needs, is from the sun. You can also find small amounts of vitamin D3 in fatty fish, eggs, and mushrooms, but probably not enough to bring up your vitamin D3 status if you have suboptimal levels.

Vitamin D3 is available in Ohio from the end of January until the middle of November. The level of vitamin D3 varies from the part of the world that you live in. There is an app called D Minder that is extraordinary for tracking your level of vitamin D3 as well as telling you when and where you can get it. I highly recommend it.

As far as supplementing with vitamin D3 after years of researching, this, I have finally come to the conclusion that supplements do not work. There are many people who would argue with me, and this is just my opinion after years of researching it. The best way to get vitamin D3 that is sulfated, which is what the body needs sulfate vitamin D3, is to get it from the SON directly. In Ohio, where I live there are only a couple of months where I can’t get sulfated vitamin D3 from Sunlite. I’ll take it 🙂 although I’m thinking Portugal is looking better and better all the time.

Probiotics for Healthy Skin

Studies on the gut-skin connection link the health of your digestive system to the appearance of your skin. Probiotics are beneficial bacteria that help balance the microbiome to help keep your gut working as it should. Taking probiotics adds targeted strains of healthy bacteria to help rebalance the gut and quiet inflammation that contributes to skin and hormone imbalances.

Studies show that probiotics not only reduce the severity of acne that is caused by unfriendly bacterial growth, it also has a positive effect on immune cells in the skin. Probiotics can cool down inflammatory cytokines (the chemical messengers of inflammation) to potentially reduce the redness, swelling, and pain associated with acne.

Probiotics also address hormone imbalances since estrogen detoxification relies on a well-functioning gut. Your gut microbiome is a crucial regulator of estrogen metabolism so keeping it strong with probiotic-rich foods or supplementation is essential for clear skin and balanced hormones.

You can find probiotics in fermented foods like yogurt, kombucha, sauerkraut, and kimchi. But for specifically targeted strains (there are thousands of different species of microbes in your gut), supplementation can be very beneficial.

Including prebiotics as part of your probiotic routine is also important. Prebiotics are food for probiotics, so they help keep them alive and thriving in your gut. You can find prebiotics in foods like garlic, onions, bananas, asparagus or in supplements.

Myo-inositol

Myo-inositol is a supplement that is often used for people with acne and PCOS (Polycystic Ovary Syndrome). Acne is so common with PCOS because of the excess androgen production that leads to inflammation and hormonal imbalances. Myo-inositol can help by reducing androgen production (reducing sebum production) and increasing insulin sensitivity.

Myo-inositol is a nutrient that's closely related to the B-vitamins. It's found in many foods like fruits, grains, beans, and nuts, but usually in small amounts, so supplementation may be necessary to reach therapeutic levels.

The typical dosage is 2,000 mg once to twice daily, but your provider may recommend a different dose based on your needs.

B Vitamins

Each B vitamin has a job, but as a group, they contribute to hormone balance and cellular health, impacting hormonal acne.

B vitamins support the liver, which helps with detoxification and estrogen dominance. Vitamin B6 can also help rebalance hormones by elevating progesterone and dropping estrogen.

B vitamins are also necessary for energy metabolism and function within your cells, and a deficiency of B vitamins can lead to dry skin and acne. I recommend a good B complex as it provides all the B vitamins in one place, in the right combination.

Omega-3s

Omega-3s get a lot of attention today because their anti-inflammatory activity extends to many health benefits, including your skin. My favorite Omega-3 is Green Lipped Muscle. But omega-3‘s are also found in flaxseed and chia seeds. They can interrupt inflammation signals from inflammatory cytokines that can contribute to acne and other health problems.

Studies on fish oil containing omega-3s link supplementation with clearer skin, especially for people with moderate to severe inflammatory acne. Eating fish several times a week can boost your omega-3 intake, but many people don't eat fish regularly (or just don't like seafood), so omega-3 supplements can be an excellent way to get these skin-loving nutrients.

Magnesium

Magnesium is not a typical supplement for acne, but it is used regularly as part of a hormone-balancing plan because it promotes stress relief and is involved in the metabolism of many hormones.

Magnesium can also help with estrogen balance by promoting the excretion of extra estrogen that could contribute to hormone imbalances. Several studies point to a close relationship between acne and stress levels, so magnesium can help mitigate the response.

In addition, magnesium supports healthy sleep, which may be one of the most potent anti-aging and skin health promoting practices we can incorporate into our daily routine.

• Hormonal acne takes a multifaceted approach, but supplements can be a part of the solution.
• Antioxidant-supportive supplements like vitamin C, zinc, and vitamin E could help lower inflammation and stop free radical damage.
• Addressing acne with supplements that target healthy hormone balance like probiotics, DIM, or myo-inositol is a helpful root cause approach.
• In combination with lifestyle habits like diet, sleep, and exercise, supplements can brighten your complexion and help you feel confident in your skin.