Unlocking the connection between acne and diet

The topic Skin, Acne & Diet.

The insight is Ryan's.

The knowledge is for all of us.

 

Tuck in...

It's no secret that dermatologists and doctors alike often overlook the role of nutrition in skin health. Most of their focus falls on topical treatments and medications (bandaids, not a root-cause approach). 

 

However, a growing body of scientific evidence and my clinical experience on the frontline suggest that what you eat can profoundly affect your skin, particularly when it comes to acne.

 

 

A staggering 90% of doctors and nurses report needing more support and training in nutritional therapy as part of their clinical practice. Nutrition, which should be central to everything including skincare, has been sidelined in dermatology for decades. 

 

The reason? 

 

The rise of (profitable) synthetic medications and the scaremongering around natural nutrients like Vitamin A.

 

The presence of endotoxins (which you can clear with diet) have been connected to skin conditions like psoriasis. You’ll also likely have heard of the influence of dairy products, especially pasteurised milk, on acne. I’ll touch on that too.

 

 

In the 1980s, oral Vitamin A (eat in the diet – with LIVER being the best source) emerged as a powerful treatment for acne, showing up to an 82% response rate in patients. That is no joke, with likely NO SIDE EFFECTS.

 

Everyone should know about this.

 

However, by 1983, the introduction of synthetic retinoids had replaced natural retinol-based treatments. Drug/pharma might have realised this success and tried to milk it.

The medical community grew overly cautious about Vitamin A, mainly due to concerns about its impact during pregnancy. This led to a shift from preformed Vitamin A (retinol) toward beta-carotene, which requires conversion by the body due to shortcomings such as thyroid health and genetic discrepancies, making it an often inefficient process.

 

Despite these misplaced fears, oral Vitamin A remains a highly effective treatment for acne when used correctly.

 

Additionally, the side effects of synthetic vitamin A can be problematic and create dependencies.

 

It’s also interesting to note that the rise in skin conditions has tracked the decrease in nose-to-tail eating (bone marrow, liver, heart, and kidney).

 

Beyond vitamins, dietary choices significantly influence acne development. Here are some key dietary factors tied to acne that can help or hinder it.

 

 

Low-carb diets help manage acne by reducing insulin activity. Elevated insulin levels can lead to increased oil production and inflammation, both of which are linked to acne development. Managing blood sugar through a low-carb approach can be particularly effective for those prone to breakouts. This could also be connected to nutritional factors such as chromium, vitamin B1, and magnesium, all of which support better glucose utilisation.

 

 

There's increasing evidence that pasteurised dairy can contribute to acne. Dairy's impact on hormone levels—especially insulin and IGF-1—can trigger breakouts. Pasteurisation itself may alter milk's structure, contributing to skin issues. Consuming raw or fermented dairy is going to be superior if tolerable. I would not go out of my way to consume raw dairy, as it has a stimulating growth signal, which might not be desirable year-round.

 

 

Whey protein, commonly used in fitness supplements, has been connected to acne outbreaks. Studies show that whey protein isolates can stimulate insulin production and androgen activity, leading to skin issues. On top of dairy allergies and many added ingredients in whey protein that can trigger our gut, there is nothing special about whey protein that you can't achieve from consuming animal protein like a steak or some oath foods, everything burger.

 

 

Although there's a long-standing belief that chocolate causes acne, the evidence is mixed. Some studies suggest that chocolate may exacerbate breakouts due to its high sugar and fat content, but the relationship remains inconclusive. It would be best to put a pause on it—give it a try for a month, then reintroduce it and see what happens.

 

 

Interestingly, some studies suggest that kelp, the highest seaweed source of iodine, may trigger acne in susceptible individuals. This sea vegetable is often promoted as a health food, but its high iodine content can worsen breakouts for some. I would not avoid all seaweeds—instead, limit kelp for a short period of time and see what happens. 

 

 

From the perspective of improving acne, there are no clinical studies showing that consuming organ meats directly improves acne severity, but indirectly, what we can gather is that organs such as the liver, heart, and kidney are rich in vitamin A, the B vitamin family, and zinc. These nutrients are associated with improvements in acne.

 

Surely, optimizing your food intake first is a rational thought before even taking supplements. As a clinician, I have discovered and explored that supplements have an unknown dark side, which will be the subject of a future Live Vitae newsletter and article.

 

 

On top of consuming animal-based foods that are dense in nutrients, most people prioritise pasture-raised and grass-fed animals. This instinctively gives us a superior omega-3 index and intake.

 

Conventionally raised cattle have a subpar inflammatory-promoting ratio that is conducive to optimal health. You are NOT what you eat, but what you eat eats.

 

 

Beyond the dietary changes mentioned above, certain supplements can support skin health and reduce acne, but food first is always the most important principle. 

 

You can't out-supplement a bad diet.

 

 

Zinc is a powerful anti-inflammatory agent that's often used in acne treatments. In clinical studies, zinc has been shown to be on par with antibiotics in clearing acne but without side effects. It's a great natural alternative to synthetic treatments.

 

 

Vitamin B5 is gaining popularity as an acne treatment, with doses as high as 2 grams daily showing promise. Pantothenic acid supports fat metabolism, which may reduce excess oil production in the skin.

 

 

Niacinamide is another vitamin with acne-fighting potential. Known for its anti-inflammatory properties, it can reduce acne, especially in cases of seborrheic dermatitis and other skin conditions.

 

 

Omega-3 fatty acids like EPA and DHA, as well as gamma-linolenic acid (GLA), have been shown to improve acne symptoms. A 2014 study demonstrated the effectiveness of GLA (320mg daily for one week) in reducing acne. An example of GLA is borage oil.

 

 

Probiotics, particularly Lactobacillus rhamnosus GG, have shown significant promise in improving acne by modulating gut-skin axis interactions. A 12-week study in adults demonstrated clinical improvements in acne and better expression of insulin-regulating genes in the skin.

 

 

Green tea's potent polyphenols can penetrate the skin and act as a natural sunblock. High-dose green tea extract (856 mg of EGCG daily) has shown significant acne reduction after just four weeks, though it's typically used for short durations.

 

 

As we learn more about the intricate connection between diet and skin health, it becomes clear that nutrition should play a larger role in dermatology. With more research, doctors and nutritionists can provide patients with holistic, long-lasting solutions to acne—beyond just medications and more proactive food companies that promote no dogmatic fear mongering wisdom with their products.

 

By integrating more nose-to-tail principles  (consuming Oath products if you wish), you can improve your vitamin A, zinc, and B vitamins status, your metabolic health. Add to that an environment with more sunlight and potentially a red light therapy device (also shown to transform acne issues – visit the Live Vitae store for Ryan’s recommended device). Exploring and trialling a low-carb diet, and possibly a probiotic, individuals struggling with acne can take a more proactive approach, addressing the root cause from the inside out.

 

If you're looking to transform your skin through a nutrition-based approach, starting by incorporating the food that provides the most bang for the buck and exploring working with a nutritionist who understands the skin-nutrition connection can be a game-changer. It's time for nutrition to take centre stage in acne management, not just go to a blue-light toxic dermatologist.

 

Speak soon,

 

R, J & N