Acne managment Tips
Food and Supplements Affecting Acne
This is a guideline only—we are not asking you to eliminate specific foods or food groups completely; however, we do suggest you cut back and moderate certain food types. The “Try to Reduce” group has been proven to be a problem for most acne sufferers. We also know that some people have unique trigger foods, such as citrus, but this is not the case for everyone.
Dietary Triggers and Smarter Substitutes
| Try to Reduce | Acceptable Substitutes |
| Iodides | |
| Iodized Salt | Sea Salt, Uniodized Salt, Celtic Salt |
| Milk (including organic and especially non-fat) | Almond Milk, Coconut Milk, Rice Milk |
| Cheese | Nut-based cheeses |
| Whey or Soy Protein Shakes and Protein Bars | Pea Protein, Egg White Powder, Hemp (Check for iodides/biotin; Vega Sport and Perfect Fit are safe options) |
| Soy Products (Tofu, Soy Milk, Tempeh, Edamame, Soy Sauce) | Coconut Aminos (for Soy Sauce substitute) |
| Seafood and Shellfish (e.g., Cod, Scallops) | Fresh Water Fish (Lake Trout, Bass, Catfish) |
| Spirulina, Chlorella, Blue-Green Algae | Leafy Greens |
| Kelp, Miso Soup, Seaweed, Seaweed Supplements | Bone Broth, Vegetable Soup (without kelp) |
| Vitamins with Iodides, Iodine, Kelp, or Potassium Iodide | Vitamins without Iodine (also avoid Biotin and B12) |
| Foods High in Androgens | |
| Peanuts and Peanut Butter | Almond Butter or other nut butters |
| Peanut Oil, Corn Oil, Canola Oil | Olive Oil, Coconut Oil, Avocado Oil |
| Shellfish | Fresh Water Fish |
| Organ Meats (including pâté) | Lean cuts of poultry or grass-fed beef |
Supportive Foods and Beverages
Incorporating these items into your diet can help manage inflammation and provide your skin with the nutrients it needs to heal.
Anti-Inflammatory & Antioxidant Support
- Ceylon Cinnamon: Helps regulate blood sugar.
- Apple Cider Vinegar: Supports digestion and pH balance.
- Green Tea (especially Matcha): Packed with polyphenols.
- Turmeric & Ginger: Powerful natural anti-inflammatories.
Antioxidant “Helpers” (High in Selenium)
- Brazil Nuts (just 1–2 a day), Pinto Beans, Halibut, Wild-Caught Salmon, Oats, Navy Beans, Chicken, and Spinach.
Foods High in Vitamin B3 (Niacin)
- Crimini Mushrooms, Tuna, Chicken Breast, Fish (Halibut, Salmon, Sardines), Leafy Greens, and Asparagus.
Foods High in Omega-3
- Fatty Fish: Salmon, Sardines, Atlantic Mackerel, Anchovies, Herring, and White Fish.
- Plant Sources: Walnuts, Hemp Seeds, Mustard Seed, Brussels Sprouts, Winter Squash, and Navy Beans.
- Other: Omega-3 enriched eggs, Blueberries, and Deep Leafy Greens (Spinach, Kale, Watercress).
Foods to Minimize
Foods That Cause Inflammation:
Inflammation is a primary driver of acne. To keep your skin clear, limit the following:
- Trans Fats: Often found in cakes, pies, cookies, biscuits, and breakfast sandwiches.
- Processed Snacks: Crackers, microwave popcorn, and cream-filled candies.
- Fried Foods: Doughnuts and overheated fats (foods fried or baked at very high temperatures).
- Excess Sugar: High-sugar diets spike insulin, which can trigger oil production.
- Imbalanced Oils: Too many Omega-6 oils (most vegetable oils) without enough Omega-3s.
- Known Sensitivities: Pay attention to how your skin reacts to specific fruits or gluten.
The Bottom Line
A well-balanced, low-glycemic diet can support all aspects of health, including your skin. By focusing on whole, anti-inflammatory foods and reducing known triggers, you provide your body with the tools it needs to maintain a clear, radiant complexion low-glycemic diet can support all aspects of health, including your skin.
Supplements for Clear Skin: Supporting Your Acne Recovery
The following supplements have been found to be useful in aiding your recovery from acne. Your aesthetician may make specific recommendations based on the type of acne you have and your unique skin needs.
Anti-Inflammatory Supplements
Zinc Monomethionine
This specific form of zinc is the most bioavailable, meaning it acts directly as a powerful anti-inflammatory. Many people with acne have naturally low levels of zinc in their bodies. Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions. It is also beneficial for improving dermatological symptoms in women with PCOS (Polycystic Ovary Syndrome).
- The Science: Zinc is an essential trace element. Evidence suggests it performs similarly to antibiotics in improving inflamed acne conditions.
- Dosage: While the exact effective dosage varies, most studies indicate 50–100 mg daily. Note: The OptiZinc tablets we sell are 30 mg. *Important Warning: We advise you not to take more than 100 mg daily, as excessive zinc can lead to deficiencies in other vital minerals. OptiZinc is our preferred choice because it contains copper, which is one of the minerals often depleted by other zinc supplements.
- Usage Tip: Zinc can cause stomach upset. Always take OptiZinc with food to prevent nausea. We recommend discontinuing daily use once your skin is completely clear; we do not recommend this as a preventive measure.
Omega-3 Fish Oils
Fish oil is an incredible anti-inflammatory that helps alter sebum (oil) production. HOWEVER, it is only effective if it is molecularly distilled or pharmaceutical grade. Unfortunately, many low-quality supplements are oxidized, which can actually increase inflammation.
How to Choose a High-Quality Omega-3 Fish Oil:
Research shows that people suffering from chronic inflammatory acne benefit from therapeutic doses (1,000–1,700 mg) of purified omega-3 oils daily. Use this checklist to ensure your supplement is effective:
- Read the Label for EPA and DHA: These are the only two fatty acids that matter for reducing breakouts. The amounts of each should be listed separately and total between 1,000–1,700 mg per serving. Look for a higher ratio of EPA to DHA (approximately 2:1).
- Look for “Molecularly Distilled”: This ensures the oil has not been oxidized and that impurities like mercury, dioxins, and PCBs have been removed. This process also creates a more concentrated form, meaning fewer capsules to swallow!
- Check for Vitamin E: Listed as tocopherols, Vitamin E prevents the oil from turning rancid during storage.
- Enteric Coating: This ensures the capsule breaks down in the digestive tract rather than the stomach, minimizing “fishy burps.”
<u>Please Note:</u> According to the FDA, you should not exceed 2,500 mg of Omega-3s daily unless recommended by a physician. Consult your doctor if you are pregnant or have an underlying illness.
Gut Health
Probiotics
Probiotics are “good bacteria” that colonize the digestive tract and the skin. They are especially helpful for individuals who have been on long-term antibiotics (either oral or topical). These healthy bacteria compete with pathogenic (bad) bacteria to help reduce the frequency and intensity of breakouts.
Antioxidant Support
Individuals prone to acne generally have lower antioxidant levels than the general population. While we always recommend getting your nutrients from fresh, whole foods, here is the Recommended Dietary Allowance (RDA) for key antioxidants:
| Supplement | Recommended Dosage |
| Vitamin A | 700 mcg (Women) / 900 mcg (Men) |
| Vitamin C | 75 mg (Women) / 90 mg (Men) |
| Vitamin E | 15 mg |
| Zinc | 30 mg |
| N-Acetylcysteine | 1,000–1,500 mg |
| Selenium | 55 mcg |
Disclaimer: This information is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Face Reality does not offer medical advice or endorse specific prescription drugs. Always seek the advice of your physician before starting, changing, or terminating any medical treatment.
