5 Natural Supplements that Help Eliminate Acne 1 - edited 1

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5 Natural Supplements(cid:1)
that Help Eliminate Acne
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5 Natural Supplements that Help Eliminate Acne
Table of Content
Introduction 4
What is Acne? 6
What is the “Gut-Brain-Skin” axis? 7
Supplements & Diet 8
Omega-3 Polyunsaturated Fatty Acids (PUFA) 9
Gamma-Linolenic Acid 11
Turmeric (Curcumin) 13
Prebiotics & Probiotics 15
Ashwagandha 17
Tips for Success 20
References 21
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5 Natural Supplements that Help Eliminate Acne
Thank you for your inter-
est in ‘5 Natural Supplements
that Help Eliminate Acne’.
This eBook was composed
from the perspective of an
Integrative Dermatologist.
Dr. Michelle Jeffries
Introduction
Integrative Dermatology
Thank you for your interest in
‘5 Natural Supplements that Help Eliminate Acne’.
This eBook was composed from the perspective of an Integrative Dermatologist. An Integrative Dermatologist is a physician who
has completed a medical degree, an internship, a residency in Dermatology and has additional fellowship training in Integrative
Medicine. To learn more about Integrative Medicine, please visit https://integrativemedicine.arizona.edu/about/definition.html.
An Integrative Dermatologist seeks to synergize aspects of traditional medicine with other medical modalities such as naturo-
pathic medicine, Ayurvedic medicine, Traditional Chinese Medicine, etc. in the treatment of an individual’s skin issue. Evaluation
and treatment from an Integrative Dermatologist is not limited to only traditional medical options nor only alternative options,
but rather brings them all together to create the best fit for each patient.
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5 Natural Supplements that Help Eliminate Acne
Some Integrative providers also have training in Functional Medicine, which is a
SpEcial tipS
branch of Integrative Medicine that focuses on the individual and determining the
underlying causes of a patient’s health issue. To learn more about Functional
Medicine, please visit https://www.ifm.org/functional-medicine/ When considering taking a sup-
plement, first consider the reasons
From an integrative dermatology perspective, acne is not just a skin issue. Acne
you would like to take it. Is it some-
clearly impacts the skin, but there are many underlying contributing factors as-
thing you can obtain from your diet?
sociated with acne. In this eBook, you will read more about a concept called the
“gut-brain-skin axis” which is the link between the skin, gastrointestinal system Obtaining micronutrients through a
and nervous system. You will also learn information about the background of each healthy diet is always preferable to
supplement, its basic biochemistry and some of the science behind its role in acne.
taking a supplement.
These technical details are included for your information only and you may keep
this eBook as a reference and review those details later. For those of you that
would like to dive deeper into the science, we also provided a list of references at
the end for you to explore. Discuss your supplement choices
with your healthcare provider before
You will note that the supplements listed in this eBook not only have an impact on
starting a new supplement, as your
acne, but on other aspects of health as well and will address issues found in the
health needs are unique to YOU!
“gut-brain-skin” axis. The supplements included in this eBook encompass both tra-
ditional medicine and other medical modalities. There are certainly many other
supplements that impact acne that we did not include in this eBook, but these will
certainly give an acne sufferer an excellent place to start! Enjoy! Become an avid label reader and
if you don’t understand what an
With gratitude,
ingredient is, look it up and discuss
Dr. Michelle Jeffries it with your healthcare provider.
"Be Beautiful Inside & Out"
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5 Natural Supplements that Help Eliminate Acne
What is Acne?
ACNE IS THE MOST COMMON SKIN CONDITION IN THE UNITED STATES.
Acne is the most common skin condition in the United States. To first understand acne, we will review the components of a pilo-
sebaceous unit. A pilosebacous unit consists of a pore opening, hair root and bulb, and a sebaceous oil gland and duct. The oil
from the sebaceous gland is called sebum and it’s the skin’s natural oil to help keep the skin supple and healthy. Normally, sebum
is excreted from the gland into the pore and dead skin cells shed into the pore as well. The sebum and dead skin cells emerge
onto the skin surface at the pore’s opening. When the sebaceous gland or duct becomes blocked with a combination of sebum and
dead skin cells, they build up and it forms a hard plug that blocks the pore from opening. This leads to whiteheads and blackheads.
A whitehead is called a “closed comedone” and it is when the oil gland is filled with sebum and dead skin cells, but the opening to
the surface of the skin is still covered. A blackhead is also called an “open comedone” and it is when an oil gland that is filled with
sebum and dead skin cells is open to the surface, which forms a black appearing spot on the skin.
When whiteheads and blackheads occur, it provides a favorable environment for some changes in the microbiome of the skin. In
these conditions, a bacteria called Propionibacterium acnes (P. acnes) that is normally found on the skin, begins to grow out of
control. When there is an overgrowth of P. acnes, white blood cells rush to fight the overgrowth and the skin swells and this leads
to inflammatory acne lesions. Inflammatory pustules and papules develop when there is inflammation, redness and swelling of the
clogged pore. When inflammatory papules are deeper and are mostly under the surface of the skin they are considered cysts and
large cysts are referred to nodules.
The regulation of the sebaceous gland and inflammatory response of body associated with the development of acne are related to
underlying physiologic and biochemical variations in hormones, nutrition, stress, etc. Next we will discuss how the skin relates to
the gastrointestinal tract and the nervous system, aka the “gut-brain-skin” axis.
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5 Natural Supplements that Help Eliminate Acne
What is the “Gut-Brain-Skin” axis?
The notion of the connection between the gastrointestinal system, nervous system and the skin is not a new concept in dermatol-
ogy. In 1930, dermatologists Dr. John H. Stokes and Dr. Donald M. Pillsbury published an article discussing an intricate relation-
ship between emotional states, alterations in microbial flora and skin disease (1). They proposed that stress may induce changes
in the microbiota of the gastrointestinal system leading to more permeability in the gut and in turn trigger localized and systemic
inflammation such as urticarial, dermatitis and acne. The proposed remedies to break this cycle included stress relief techniques to
address the nervous system, adding acidophil organisms in cultures (which we now refer to as probiotics) and cod liver oil (which
is rich in omega-3 polyunsaturated fatty acids) and vitamin A to address the gastrointestinal system which would then improve the
skin.
A more current discussion of this concept can be found in an article by Bowe & Logan (2). In their article, they take the concept of
the gut-brain-skin axis started by Stokes & Pillsbury (1) even further and discuss the potential pathway of how this may unfold. To
understand how this may work, consider the following example. Imagine experiencing psychological stress that creates significant
anxiety and/or sadness. Unfortunately this is probably an easy thing to do. Now stress itself can lead to inflammation, but when
we are stressed we may also be more likely to eat more processed foods, comfort foods, sweets and foods low in fiber. These
foods and stress may cause some changes in the gut where our gut may move faster or slower (diarrhea or constipation) and the
lack of nutrients in the comfort foods may change the microbiome of our gut flora such that we may not have as much of a
balance of good and bad microflora. Our immune system may pick up on the changes of the microbiome of the gut and increase
inflammation and oxidative stress in the gut to help rebalance the microbiome of the gut. The processed foods may also lead to
some insulin resistance, especially if we are genetically prone to insulin resistance, and this is in addition to the stress hormones
like cortisol which also can impact our blood sugar and insulin response. Our skin is connected to our gut by the bloodstream and
lymphatic system. As the nutrients that process thru the gut are sent throughout the body via the bloodstream, the increased
insulin resistance and stress hormone changes in the blood reach all of our organs, including the skin. The receptors on the oil
glands receive signals from the blood and lymph and the hormone and insulin changes may lead to triggering the oil glands to
produce more sebum, especially in more genetically susceptible individuals. This increase in sebum can clog the pore and also
result in more oily skin. The climate of the skin becomes more oily and different aspects of the microbiome of the skin fluctuate
and more P.acnes and other microflora associated with oily skin have more of an opportunity to grow. This change in the
microbiome of the skin in turn can trigger the immune system to inflame the skin. The increased sebum in the pore can lead to
blackheads and the increased inflammatory response in the skin can lead to whiteheads and inflammatory papules, cysts and
nodules.
The beauty of understanding how this works is that it also provides us with a roadmap on how to help heal your acne. The gut
part of the gut-brain-skin axis can be addressed by eating foods rich in phytonutrients, healthy fats and protein and minimizing
processed foods, comfort foods, sweets and foods that trigger insulin resistance. Additionally, taking probiotics, prebiotics and
eating foods that promote a healthy gut microbiome can also help heal the gut. Decreasing inflammation in the gut by eating
Anti-Inflammatory Diet https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-diet/
can also be helpful The brain part of the gut-brain-skin axis is all about how we handle stress and our mindset and coping skills.
The skin part of the gut-brain-skin axis is all about how you take care of your skin and there are several over-the-counter and
prescription products available that can help address increased sebum and inflammation on the skin.
I recommend getting a copy of the Bowe & Logan (2) article so you can read more about how the gut-brain-skin axis works and
apply it to your own life to help heal your acne.
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5 Natural Supplements that Help Eliminate Acne
Supplements & Diet
Before we dive into the supplements, let’s briefly discuss a few things about supplements and diet. “5 Natural Supplements that
Help Eliminate Acne” contains information on some of the most common supplements that have some impact on acne. However,
it is not a comprehensive list of all supplements that may be used to assist with the treatment of acne. It is important to note that
health conditions are individual and what works for one person does not necessarily work for another. It is advised that you consult
your healthcare practitioner for your individualized health assessment and treatment regimen. In addition, supplements are not
meant to replace a healthy diet and nutritional plan as many of the effects of supplements can be addressed by diet and nutrition.
Eating healthy and obtaining all of the nutrients you need through diet can be challenging, therefore supplements can be used to
meet nutritional needs that are difficult to reach with diet alone. However, supplements should not be used in place of doing the
work of adhering to a healthy nutrient dense diet.
Not all supplements are created equally, so it is important to research the brand of supplement you are going to purchase. We
recommend consulting with your integrative/functional healthcare practitioner regarding choices in supplements.
Professional quality supplements listed in this eBook can be found at most health food stores and online. I also recommend you
work with your healthcare provider to determine which products are best for you.
There are many helpful products you can apply directly to your acne prone skin that will minimize breakouts and acne flares. Please
look for upcoming information on high quality topical skin care products for acne prone skin on www.drmichellejeffries.com.
Finally, have patience. On average, it can take two to three months after starting a new skin care regiment before you notice
changes in your acne. Why so long? As a living organ, the skin goes through natural shedding cycles; it takes about a month to shed
just one layer of skin. Your skin likely will need to go through a few shedding cycles before you start to see change. So be patient
with your treatment program. Try to stick to your new skin care regimen for a few months before you consider making a change.
Now, let’s begin diving into each of the “5 Natural Supplements that Help Eliminate Acne”!
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5 Natural Supplements that Help Eliminate Acne
Omega-3
Polyunsaturated Fatty Acids (PUFA)
What are Omega-3 PUFA’s?
Omega-3 PUFA’s are essential nutrients for humans, which means that the body is unable to synthesize them and they must be
obtained from diet or supplements. Omega-3’s have become one of the most commonly recommended class of supplements.
Eicosapen-taenoic acid (EPA), and docosahexaenoic acid (DHA) are two types of omega-3 PUFA’s that are most commonly found in
Omega-3 supplements. EPA and DHA are found in the tissues of oily fish and marine mammals.
Omega-3 PUFA’s provide an anti-inflammatory effect by influencing key
enzymatic pathways for inflammation. Imagine these enzymatic pathways as
a complex series of roads that lead to either an inflammatory destination or
anti-inflammatory destination. Which destination you arrive at will depend
on which way you turn at the many forks in the road along the way. When
you take omega-3 PUFA’s you are guiding the enzymatic pathway toward a
more anti-inflammatory destination.
Are there vegetarian options for
Omega-3’s?
Vegetarian options for omega-3’s are derived from microalgae and/or
plants. Plant sources of omega-3’s are mostly in the alpha-linolenic acid
(ALA) form, which is a precursor to EPA and DHA. However, less than 1%
of ALA is converted into physiologically active EPA and DHA (3). Therefore,
plant derived Omega-3’s may not be sufficient and it may be preferable to
take a vegetarian omega-3 supplement that is made from microalgae.
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5 Natural Supplements that Help Eliminate Acne
How does Omega-3 PUFA
help acne?
prEcau tionS and
drug intEractionS
Omega-3 PUFA’s inhibit many pro-inflammatory molecules
for omEga-3 pufa’S:
including those related to acne (4,5). In a recent study,
significant reductions in acne lesions were found in patients
anticoagulants: Omega-3 PUFA’s may
treated for 10 weeks with an omega-3 fatty acid supplement
increase the risk of bleeding.
versus control group (6).
Blood pressure medications: Omega-3
ALTHOUGH 10 WEEKS MAY SEEM LIKE A
PUFA’s may lower blood pressure.
LONG TIME, THESE RESULTS ARE VERY
CLOSE TO THE AVERAGE TIME IT TAKES FOR
contraceptives: Omega-3 PUFA’s, in combi-
ACNE PRODUCTS TO BEGIN TO TAKE
nation with oral contraceptives, may lead to
EFFECT
a decreased effect in lowering triglycerides.
Interestingly, they found similar significant reductions in
pregnancy/lactation: Please consult your
acne lesions in patients taking gamma-linolenic acid, which
healthcare provider if you are pregnant or
is an anti-inflammatory omega-6 PUFA, which will be cov-
breastfeeding before you take Omega-3
ered later.
PUFA’s.
Do Omega-3 PUFA’s have
side effects?
The most commonly reported side effects are nausea,
d diarrhea, and heartburn.
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5 Natural Supplements that Help Eliminate Acne