Vitamin and Mineral Supplements
Treating Acne from the Inside
In the last post Eat Right to Get Rid of Acne, we looked at all the essential vitamins one should take to help prevent and fight acne and acne scars.
Here we will continue to look at other minerals and natural supplements that are crucial to clear and acne free skin.
A good multi vitamin for women and one for men are crucial to ensure you get the necessary supplements to fight acne.
Insert code number MlC376 for a discount on supplements recommended.
(Note: As with all vitamin and mineral consumption, please consult your doctor before taking them. This is a guide only and does not serve in any way, shape or form as medical advise)
Zinc
What it does for the skin:
Zinc plays an important role in cell division, cell growth, repair and wound healing. It can help prevent acne, and regulate the activity of oil glands. It also plays a role in collagen formation and promotes a healthy immune system.
Deficiency could lead to acne, slow wound healing, skin lesions, hair loss, infertility, weak nails with white spots and a loss of taste and smell.
What food has this mineral?
Oysters, lamb, milk, beans, pumpkin seeds, sardines, mushrooms, seafood, whole grains and brewer’s yeast.
Caution:
Do not take more than 100mg per day as it would suppress rather than enhance the immune system. However, many multi vitamins has only a minimal 10-15mg of zinc per recommended dosage; should you require more to begin with, here is one with 50mg.
Potassium
What it does for the skin:
Potassium works with sodium to normalize heart beat and regulate the body’s water balance. It is important for a healthy nervous system and proper muscle function.
Deficiency could lead to acne, excessively dry skin, salt retention, insomnia, excessive thirst, glucose intolerance and high cholesterol.
What food has this mineral?
White potato, dairy products such as yogurt, dried apricots, winter squash, fruits such as bananas and oranges, brown rice, dates, figs, nuts, garlic and wheat bran.
Caution:
Taking laxatives, smoking, excessive caffeine consumption and stress will diminish potassium levels.
Chromium
What it does for the skin:
This trace mineral has the ability to work with insulin in the metabolism of sugar. It is vital in the synthesis of fats, proteins and cholesterol. Sugar imbalances in the body could affect the skin.
Deficiency can lead to glucose intolerance, fatigue and arteriosclerosis.
Note: Take Chromium Picolate for best results
What food has this mineral?
Broccoli, brewer’s yeast, ham, grape juice, cheese, liver, corn, eggs, whole grains and beer.
Caution:
Exceeded the recommended amount can lead to dermatitis, liver and kidney problems.
Essential Fatty Acids(EFAs)
What it does for the skin:
The body cannot manufacture EFAs, and needs to be consumed. Contrary to belief, our body needs oils to function properly, it just needs to be the correct kind. EFAs balances our hormones, and is needed for our immune, nervous and endocrine systems. It is beneficial for eczema and dermatitis; it improves hair and skin condition and helps rebuild new cells.
There are two main types of EFAs :
Omega-3 : Contains alpha-linolenic and eicosapentaenoic acid found in deep water fish such as salmon and some vegetable oils such as walnut and flaxseed.
Omega-6 : linoleic and gamma-linolenic acids found primarily in raw seeds and nuts. Unsaturated oils such as grapeseed oil, primrose oil, borage oil and and sesame oil are all good sources.
It is best to take a supplement of all the EFAs combined.
What food has these oils?
Salmon, mackerel, sardines, flaxseed, and oils recommended above.
Caution:
Heat destroys EFAs. In some cases, heat can make the oils into free radicals and harm the body. Trans-fatty acids, found commonly in margarine, is not beneficial to the body.
Acidophiles
What it does for the skin:
Acidophiles is a friendly bacteria that has anti fungal and detoxifying properties. People suffering from candida and acne (often the two are interlinked) will benefit from taking acidophiles. It will aid in the digestion of proteins and enhance the absorption of nutrients.
Deficiency will result in acne, constipation, bloating, gas and candida.
What food has these cultures?
Low fat yogurt containing live cultures such as lactobacillus acidophilus is best. There are also acidophilus suplements that can be taken.
Caution:
Frozen yogurt, flavored and full fat yogurt are to be avoided for sugar and fat content.
Garlic
Garlic contains allicin, an effective natural antibiotic that is the equivalent of 1% penicillin. For the longest time, garlic has been used to treat wounds and infections, and has been proved to be a potent immune system stimulant.
Garlic can also help those with yeast infection, candida and other fungal infections.
A more social form of odourless garlic can be taken in capsule form, but it is also effective fresh or cooked.
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