Acne is an inflammatory condition that appears most often in young people between the ages of 12-24, but it can also appear later, even at 30 years old (adult acne). There are prescription drugs that treat this condition, but they often have adverse effects, and specialists initially recommend a holistic approach, that is, changing the diet and food supplements that treat certain deficiencies.
Nutrition and acne: is there a connection?
Some studies have suggested that certain foods may play a role in the development of acne, such as dairy and refined sugar. Also, if you have gluten intolerance, this can also manifest itself through acne.
And oxidative stress is a possible cause of acne. People with acne seem to have a lower level of antioxidants in their blood. Therefore, antioxidants may be a possible therapy for treating acne, but this has not yet been proven.
However, some vitamins and minerals have beneficial effects in significantly reducing acne. Consider the fact that it is ideal to have the recommendation of a specialist doctor when you start taking any food supplement. Also, food supplements do not replace a healthy diet – it is good to get your nutrients from food.
Vitamin A
There are two types of vitamin A in our diets: preformed vitamin A and provitamin A.
Preformed vitamin A is found in foods of animal origin, such as eggs, fish and organs. Provitamin A carotenoids (beta carotene) are found in vegetable sources. Our body converts provitamin A into vitamin A.
Good sources of vitamin A include beef, liver and fish such as herring. Vegetable sources of vitamin A include sweet potatoes, carrots, pumpkin and cantaloupe.
Some research has found that taking extra vitamin A reduced acne in some of the participants. In addition, the study authors suggest that vitamin A may replace isotretinoin, a prescription drug for treating acne. However, it is important to mention that the doses of vitamin A provided were very high, exceeding the recommended daily dose. This kind of supplement should be supervised by a doctor.
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B vitamins
There are eight different B vitamins:
Vitamin B1 (thiamine)
Vitamin B2 (riboflavina)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Biotin
Acid folic
Vitamin B12 (cobalamin)
The food sources of each can vary, but in general, they are found in whole grains, eggs, nuts, seeds and meat.
There is little published research on how B vitamin supplements affect acne. Niacinamide, a form of vitamin B3, has been studied for several skin problems, including acne. Pantothenic acid (vitamin B5) has also been studied for acne. A small clinical study found that it reduced post-acne spots compared to a placebo.
However, other forms of vitamin B, including vitamin B12, B6 and B2, have been associated with worsening existing acne.
B vitamin supplements can be found in individual vitamins, B complex formulas or multivitamins. It is ideal to take them from your diet, but it is not always possible, especially if you are a vegetarian.
Vitamin C
Vitamin C (also known as ascorbic acid) is a water-soluble vitamin found mainly in fruits and vegetables. The need for vitamin C in adults varies between 65-95 milligrams per day, but if you are pregnant you may need a higher dose.
Eating bell peppers, oranges, orange juice, kiwi, strawberries and more can easily meet your daily vitamin C requirements.
There is very little research on oral vitamin C supplementation to treat acne. However, one study found that people who took a vitamin C supplement (and several other nutrients) for acne experienced fewer side effects from isotretinoin treatment.
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Vitamin D
It is a fat-soluble vitamin that we can absorb from food or food supplements. Also, the body produces vitamin D when it is exposed to sunlight. Good sources of vitamin D include fish, beef liver, egg yolks, cheese and mushrooms.
Some research suggests that vitamin D deficiency occurs more frequently in people who suffer from acne. That’s why vitamin D supplementation can help if nothing else works for you.
Vitamin E
Vitamin E (also called alpha-tocopherol) is another fat-soluble vitamin that works mainly as an antioxidant. It is obtained from cold-pressed nuts, seeds and vegetable oils, but also from whole grains and salads with green leaves. Being an antioxidant, it protects the skin from oxidative stress and inflammation, improving the appearance of acne.
Zinc
The best dietary sources of zinc include meat, fish and seafood. Oysters are at the top of the list, because they contain approximately 35 milligrams per 100 g portion.
Research has found that people with acne tend to have lower levels of serum zinc. In addition, in clinical trials, zinc supplementation decreased the number of inflammatory papules in people suffering from acne. Be careful, however: excessive intake of zinc through supplements can interfere with the absorption of magnesium and copper. You should avoid exceeding 40 milligrams daily.
Photo: Instagram/@shaninamshaik
2023-10-19 06:07:30
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