Acne, Diet & Protein Intake- What Is The Link?

Acne diet & protein intake; Davin’s Tips

Consume a low GI diet rich in unprocessed foods
Avoid dairy – especially skim milk
Substitute whey protein with plant based sources
Omega 3 fatty acids can improve acne
Zinc sulphate supplements are helpful in some cases
A gluten free diet is a waste of time

What causes acne?

Acne is caused by a combination of factors, including overproduction of oil (sebum) by the sebaceous glands, the presence of the bacteria Propionibacterium acnes, and inflammation.

Diet influences acne by increasing the hormone levels of IGF1, thereby increasing the oil production in the skin. This overproduction of oil can also be due to an increase in androgen hormones, which stimulate the sebaceous glands. These hormones, along with other factors, can also lead to an increase in the amount of P. acnes bacteria on the skin. The combination of oil, bacteria, and inflammation can lead to the formation of acne lesions.

How to start an acne free diet?

Here are some steps you can take to start an acne-free diet:

Keep a food diary: Keep track of everything you eat and drink, as well as any changes in your skin, in a food diary. This will help you identify any specific foods or drinks that may be triggering your acne.
Limit processed foods: Processed foods are often high in refined carbohydrates, added sugars, and unhealthy fats, which can contribute to acne. Try to limit your intake of these foods and focus on whole, nutrient-dense options instead.
Reduce your dairy intake: Some studies have found a link between dairy products and acne. Consider reducing your intake of dairy products or switching to non-dairy alternatives.
Increase your intake of fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help to promote healthy skin. Try to eat a variety of different coloured fruits and vegetables to get the most benefits.
Consider an elimination diet: An elimination diet involves removing certain foods from your diet for a period of time and then slowly reintroducing them to see how they affect your skin. This can be a helpful way to identify any specific foods that may be causing your acne.
Consult a specialist: Consult with a dermatologist or a nutritionist who can help you develop a personalised plan for managing your acne through diet. They can help you to identify any specific nutritional deficiencies that may be contributing to your acne, and recommend a diet plan that is tailored to your individual needs.

It’s important to keep in mind that diet is just one of many factors that can contribute to the development of acne, and that different people may have different triggers. So, it’s important to monitor your skin and see how it responds to different changes in your diet.

What is the link between whey protein and acne?

There is some evidence to suggest that whey protein may be a contributing factor in acne for some individuals. Whey protein is a popular supplement among bodybuilders and athletes as it is a fast-digesting, high-quality protein. However, it is also high in insulin-like growth factor-1 (IGF-1) which can stimulate the production of sebum, the oily substance that can clog pores and contribute to the development of acne. Additionally, whey protein is often processed with added hormones and other ingredients that may also contribute to acne.

However, it’s important to note that not all individuals who consume whey protein will experience acne. Some people may be more susceptible to acne from whey protein than others, and other factors such as hormonal changes, genetics, and certain medications can contribute to the development of acne.

If you suspect that whey protein may be contributing to your acne, you may want to consider eliminating whey protein from your diet for a period of time and see if it makes a difference in your skin. It’s also important to consider the quality of the protein you are consuming, and look for protein that is hormone-free, & organic.

What are whey-free sources of protein?

Plant-based proteins: These include foods such as beans, lentils, chickpeas, peas, soy, and tofu. These sources of protein are also high in fiber and provide a range of essential vitamins and minerals.
Nuts and seeds: These include almonds, cashews, pumpkin seeds, sunflower seeds, and chia seeds. They are rich in healthy fats, fiber, and minerals.
Eggs: Eggs are a good source of protein, healthy fats, vitamins, and minerals.
Fish and seafood: Fish and seafood are excellent sources of protein, as well as essential omega-3 fatty acids.
Dairy-free protein powders: There are a variety of protein powders that are free of whey protein and are made from plant-based sources such as pea, hemp, and rice.
Meat and poultry: These include chicken, turkey, beef, pork, and lamb. These are great sources of protein, but it is important to choose lean cuts, organic and non-GMO options if possible.

What is the link between dairy products and acne?

Dairy products such as milk, cheese, and yoghourt have been linked to acne in some individuals. This is thought to be due to the presence of hormones (such as androgens) and other growth factors found in cow’s milk. These hormones can stimulate the production of oil in the skin, which can contribute to the development of acne. Also, cow’s milk contains a protein called casein, which can cause inflammation in the body and may contribute to the development of acne.

Not all individuals who consume dairy will experience acne. Some people may be more susceptible to acne from dairy than others, and other factors such as hormonal changes, genetics, and certain medications can contribute to the development of acne.

If you suspect that dairy products may be contributing to your acne, you may want to consider eliminating or reducing your consumption of dairy products for a period of time and see if it makes a difference in your skin. Consider the quality of the dairy products you are consuming, and look for organic, hormone-free options if possible.

Some studies suggest that fermented dairy products such as yoghurt and kefir may not have the same acne-promoting effects as other dairy products and may even have a protective effect on the skin.

What foods & supplements can improve acne?

There are several supplements that are thought to have potential benefits for treating acne. However, it’s important to note that more research is needed to fully understand the effectiveness of these supplements, and that they should not be used as a substitute for traditional acne treatments. It’s always best to consult a healthcare professional before taking any supplement. Here are a few supplements that are sometimes used to treat acne:

Probiotics: Some research suggests that probiotics may help to reduce inflammation and balance the levels of bacteria on the skin, which can help to prevent acne.
Omega-3 fatty acids: Omega-3 fatty acids are found in fish oil and flaxseed oil, and they may help to reduce inflammation and improve the overall health of the skin.
Vitamin A: Vitamin A is important for maintaining healthy skin, and it may help to reduce the production of oil.
Vitamin D: Vitamin D is important for maintaining healthy skin, and it may help to reduce the production of oil.
Zinc: Zinc is an essential mineral that is involved in many different processes in the body, including the health of the skin. Some studies have suggested that zinc supplements may be effective in reducing acne.
Chromium: Chromium is a mineral that helps to regulate the metabolism of glucose and insulin, which can affect the skin.
Antioxidants: Antioxidants help to protect the skin from damage caused by free radicals, they can be found in Vitamin C, Vitamin E, and Selenium.

It’s important to note that taking supplements alone is not likely to clear up acne, and they should be used in conjunction with traditional acne treatment methods.

How to take probiotics for acne?

Probiotics are live microorganisms that are thought to have potential benefits for treating acne. Here are a few things to keep in mind when taking probiotics for acne:

Dosage: The recommended daily dosage of probiotics for acne is typically around 1-10 billion CFUs (colony-forming units) per day. It’s important to follow the dosage instructions on the specific probiotic supplement you are using.
Form: Probiotics come in various forms, including capsules, powders, and liquids. Some forms may be more easily absorbed than others, so it’s important to talk to your healthcare provider about the best form for you.
Timing: It’s best to take probiotics with food to avoid stomach upset, and it’s recommended to take them at different times of the day than antibiotics if you are taking them.
Duration: It may take several weeks or even months before you notice an improvement in your acne.
Strains: Certain strains of probiotics may be more effective for treating acne than others. Lactobacillus rhamnosus, Bifidobacterium lactis and Lactobacillus acidophilus are some of the strains that have been shown to have potential benefits for treating acne.
Consult with a healthcare professional: Probiotics can interact with certain medications, so it’s important to talk to your healthcare provider before taking probiotics supplements, especially if you are pregnant, breastfeeding or have any other health condition. Remember that taking probiotics supplements alone is not likely to clear up acne, and they should be used in conjunction with traditional acne treatment methods.

How to take zinc sulphate for acne?

Zinc is an essential mineral that is sometimes used to treat acne. Here are a few things to keep in mind when taking zinc for acne:

Dosage: The recommended daily dosage of zinc for acne is typically around 30-45 mg per day. It’s important to not exceed the recommended dosage as it can lead to some side effects like nausea and stomach cramps.
Form: Zinc supplements come in various forms, including zinc gluconate, zinc sulphate, and zinc acetate. Some forms of zinc may be more easily absorbed than others, so it’s important to talk to your healthcare provider about the best form for you.
Timing: It’s best to take zinc supplements with food to avoid stomach upset, and some studies suggest that taking zinc at night may be more effective for treating acne.
Duration: It may take several weeks or even months before you notice an improvement in your acne.
Other supplements: Zinc can interact with other supplements, especially copper, calcium, and iron, so it is important to be aware of these interactions and talk to your healthcare provider before starting any supplement regimen.
Consult with a healthcare professional: Zinc can interact with certain medications, so it’s important to talk to your healthcare provider before taking zinc supplements, especially if you are pregnant, breastfeeding or have any other health condition.

Does gluten cause acne?

There is some evidence to suggest that gluten may be a contributing factor in acne for some individuals. Gluten is a protein found in wheat, barley, and rye. Some studies have shown that individuals with acne have higher levels of antibodies to gluten in their blood compared to those without acne. Additionally, some people with celiac disease, an autoimmune disorder caused by gluten sensitivity, experience acne as one of their symptoms.

However, it’s important to note that more research is needed to confirm a link between gluten and acne. There are many factors that can contribute to the development of acne, such as hormonal changes, genetics, and certain medications. It’s also worth noting that not all individuals with acne will be sensitive to gluten, so it’s important to consult a healthcare professional if you suspect that gluten may be a contributing factor in your acne.

If you suspect that gluten may be contributing to your acne, you may want to consider eliminating gluten from your diet for a period of time and see if it makes a difference in your skin. Gluten free diets are harmless, so if you would like to see if this makes a marginal difference (probably won’t), knock yourself out. Remember, placebo can be a good thing.

When will I see results from an acne free diet?

The length of time it takes to see results from an anti-acne diet will vary depending on the individual and the severity of their acne. Some people may see an improvement in their skin within a few weeks, while others may not see results for several months.

It is important to note that an anti-acne diet is not a “cure” for acne, but rather a tool that can help improve the overall health of the skin. It’s important to be patient and persistent with any dietary changes you make, as it may take some time to see the full effects on your skin.

It’s also important to consider other factors that may be contributing to your acne, such as hormonal changes, genetics, and certain medications. It’s always best to work with a healthcare professional or a registered dietitian to create a personalised plan that addresses all of these factors.

Keep in mind that some people may not see any improvement in their acne and may need to try other forms of treatment in conjunction with diet changes.

Does chocolate cause acne?

There is some evidence to suggest that chocolate may be a contributing factor in acne for some individuals. Chocolate is high in sugar and saturated fat, which can increase the production of sebum, the oily substance that can clog pores and contribute to the development of acne. Additionally, chocolate is often processed with added hormones and other ingredients that may also contribute to acne.

Not all individuals who consume chocolate will experience acne. Some people may be more susceptible to acne from chocolate than others, and other factors such as hormonal changes, genetics, and certain medications can contribute to the development of acne.

There is limited scientific evidence linking chocolate consumption to acne. Studies on the relationship between chocolate and acne have been conflicting and more research is needed to determine the exact link between the two.

If you suspect that chocolate may be contributing to your acne, you may want to consider eliminating chocolate from your diet for a period of time and see if it makes a difference in your skin. It’s also important to consider the quality of the chocolate you are consuming, and look for chocolate that is made with dark cocoa and less sugar.

What can you do at home to treat acne?

Here are a few things you can do at home to treat acne:

Cleanse your skin: Gently cleanse your skin twice a day with a mild, non-abrasive cleanser. Avoid using hot water and scrubbing your skin too hard, as this can irritate your skin and make your acne worse.
Use over-the-counter products: Look for products that contain benzoyl peroxide or salicylic acid, which can help to unclog pores and reduce inflammation. La Roche Posay makes a product called Micropeel, Cerave also makes a 1.5% BHA wash.
Consider Differin retinoid therapy: it is available over the counter in the United States. Differin is more powerful than over the counter retinol.
Moisturise: Even if you have oily skin, it’s important to moisturise to keep your skin hydrated. Look for a lightweight, oil-free moisturiser.
Avoid touching your face: Your hands can transfer bacteria and oil to your face, which can contribute to acne.
Try spot treatment: If you have a few pimples you can use spot treatment on the specific area, it will prevent the spread of the acne.
Remove makeup before sleeping: Make sure you remove all makeup before going to bed, as leaving it on can clog your pores and lead to new breakouts.
Exfoliate: Exfoliating can help to remove dead skin cells and unclog pores, but be gentle and avoid over-exfoliating, which can cause irritation.
Use Tea tree oil: It can help with the healing process and reduce the redness and size of the pimples. Not a dermatologist favourite, but can be effective as a spot treatment. The same goes for witch hazel.

It’s important to keep in mind that everyone’s skin is different, so what works for one person may not work for another. If your acne persists or becomes severe, it’s a good idea to consult a dermatologist for a personalised treatment plan.

Omega 3 fatty acid supplementation & acne; just do it.

There is some evidence to suggest that omega-3 fatty acids may have a beneficial effect on acne. Omega-3 fatty acids are known for their anti-inflammatory properties, which can help reduce inflammation in the skin. Acne is a condition characterised by inflammation of the skin and sebaceous glands.

Omega-3 fatty acids have also been found to help reduce the production of sebum, the oily substance that can clog pores and contribute to the development of acne. Additionally, omega-3 fatty acids have been found to help improve the overall health of the skin, joints, heart & brain.

It is recommended to obtain Omega-3s from food sources such as fatty fish (salmon, mackerel, sardines, etc), flaxseeds, chia seeds, and walnuts. You can also talk to your healthcare professional or a registered dietitian about taking Omega-3 supplements, but it’s important to use supplements under a professional’s guidance. Consume in moderation as omega-3s can be beneficial, however taking high doses of Omega-3s can also cause side effects such as stomach upset, fishy burps, and may interact with blood thinning medication.

How do dermatologists approach acne?

Dermatologists typically use a combination of treatments to effectively manage acne. The specific treatment plan will depend on the type and severity of the acne, as well as the individual’s skin type and preferences. Here are some common acne treatments that dermatologists may recommend:

Topical treatments: Topical creams, gels, and lotions that contain ingredients such as benzoyl peroxide, salicylic acid, or retinoids can be applied directly to the skin to unclog pores and reduce inflammation.
Oral medications: Oral antibiotics can help to reduce the amount of acne-causing bacteria on the skin, while oral contraceptives can help to regulate hormones and reduce the production of oil.
Light therapy: Blue light therapy and photodynamic therapy use different wavelengths of light to kill bacteria and reduce inflammation.
Chemical peels: Chemical peels use a solution to remove the top layer of skin, revealing fresh, new skin and unclogging pores
Isotretinoin: Isotretinoin is a powerful oral medication that can be used to treat severe or persistent acne. It works by reducing the size of the oil glands and decreasing the amount of oil produced.

It’s important to remember that each individual case is different, and the treatment plan will depend on the type and severity of the acne, as well as the individual’s skin type and preferences. Your dermatologist will work with you to determine the best course of treatment for your specific needs.