The severity and progression of acne is determined by a complex interaction between hormones, inflammation, genetics and the presence of certain bacteria.
Per the Irish College of General Practitioners, Acne is estimated to affect about 80% of the Irish population between 10 and 30 years of age. While males tend to have more severe symptoms with higher risk of scarring, acne tends to persist for longer in females.
Peak incidence in females is between 13 to 16 years and in males between 15 and 18 years. The condition tends to persist for 8 to 10 years on average.
There are a range of medical treatments available, from topical creams and gels, to oral antibiotics. The contraceptive pill is also often prescribed to young women.
Few of these medication options are without side effects however, so what can be done from a naturopathic perspective to both reduce the incidence of acne developing and to help manage the symptoms of an active acne condition?
Reduce sugars and simple carbohydrates from the diet: The standard western diet which is high in refined carbohydrates is strongly correlated with acne incidence. Chromium is a mineral which is available in supplement form and may help promote better blood sugar management and in turn acne symptoms when coupled with dietary change.
Reduce dairy intake: Intake of dairy products appears to be positively correlated with incidence of acne. While correlation does not equal causation, many people find that by reducing or removing dairy that their symptoms can improve. Removing or significantly reducing dairy from the diet should be done carefully and under supervision, particularly for a child or teenager who is still growing.
Vitamin A: Reduces sebum production and excessive turnover of skin cells. Food sources include liver, cod liver oil, salmon, sweet potato, butternut squash, kale, carrot, red peppers. Supplemental vitamin A in large doses can cause birth defects so women who plan to become pregnant or are pregnant need to exercise caution here and generally stick to dietary sources. It would also be prudent for these women to avoid eating a lot of liver for this reason given its Vitamin A potency.
Zinc: Involved in hormone production and metabolism, wound healing, tissue regeneration and immune function. Food sources include red meat, shell fish, chickpeas, lentils, beans, seeds, nuts, dairy, eggs, whole grains. 30-50mg of zinc picolinate in supplement form may be worth trying for 1-2 months.
Vitamin E: Helps regulate Vitamin A levels plus helps to regenerate other antioxidants in the body. Food sources include sunflower seeds, almonds, hazelnuts and good quality unheated olive oil from dark glass bottles.
Selenium: Helps the body to recycle other antioxidants. Brazil nuts are the best source of all, followed by pork, beef, turkey, chicken, eggs, brown rice. Avoid consuming large quantities of brazil nuts on an ongoing basis given their high selenium content and it's toxicity potential at high doses.
Vitamin B Complex: Helps with hormone production and metabolism. All vitamins are not created equal so choose a good quality health store brand. Avoid supermarket and pharmacy multivitamins as the quality is often poor and the doses are often too small to make a difference.
Test vitamin D levels and supplement appropriately: Vitamin D is vital for proper immune function amongst many other functions. Home testing kits are available online for around €30. 15 minutes unprotected sun exposure per day in the warmer months can help maintain healthy vitamin D levels, with care being taken not to get sunburnt.
I hope that you found this article useful. If you have any questions or comments or would like personalised support on any of the topics mentioned above, please feel free to get in touch for a free introductory call.
Paul Kinsella,
Registered Nutritional Therapist
BANT Registered Nutritionist
Copyright, 2023.
www.optimal-health.ie
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