Let’s face it, navigating acne treatment can feel overwhelming. There is an abundance of products and supplements out there that are designed and marketed towards healing acne. Almost everyone who has experienced acne can remember the time that they tried a new skin care product and it actually broke them out more. Just like topical skin care products, supplements for acne can be helpful but some could be incredibly detrimental. As an ND a big part of my job is helping my patients choose the supplements that will be effective for them and help them clear breakouts. In addition to this it is important that I help my patients avoid anything that may be worsening their acne or triggering break outs. These triggers can absolutely come in the form of supplements. Here are some of the top supplements that tell my patients with acne to avoid.

Whey protein

Whey protein is a very common culprit. There is a big movement towards higher protein diets right now, which I love. Getting adequate protein can help with energy, mood stability, muscle mass maintenance and metabolism. One of the easiest ways to get this protein in would be through a protein powder, and whey protein powder is the most common. Whey protein is derived from dairy and research has shown that removing dairy from the diet does have a positive impact on acne. Additionally, whey protein is extremely insulin demanding, meaning it requires a lot more insulin to be processed compared to other high protein foods. This high exposure to insulin can push the body’s production of growth factors that contribute to acne and it promotes the conversion of testosterone to DHT. DHT is the more potent form of testosterone that can contribute to acne, facial hair growth and hair loss. I always advise to get protein from either a plant based protein powder or whole food options such as lean meats, fish, legumes, eggs and tofu.

BCAAs

Branched chain amino acids, also known as BCAAs are a very popular supplement in the fitness community. These amino acids are used for muscle recovery post workout and can be great for decreasing delayed onset muscle soreness (DOMS). They stimulate muscle protein synthesis and shift the body into an anabolic state. Being in an anabolic state means that the body is in a “building” state rather than a “breaking down” state. The problem with this that when the body is in anabolic state we are promoting release of growth factors, just like whey protein. Also like whey protein, BCAAs stimulate insulin release, so much so that they have been linked to development of insulin resistance and type 2 diabetes. Overall it is best to avoid BCAA supplementation when healing acne. Decreasing DOMS can also be done through getting adequate protein and electrolyte intake, cooling down and stretching after a work out and using heat or cold applications to ease pain.

B12

B12 is an incredibly common supplement, it is often used as injections as well. As an ND I am often trying to optimize B12 levels in my patients as it is a common nutrient deficiency. That being said, I do avoid giving B12 to any patients struggling with acne. B12 is known to contribute to acne especially when supplemented in high doses or for an extended period of time. The bacteria in our skin that causes acne is called cutibacterium acnes (C. acnes). C. acnes produces L-glutamate and then uses it to either create B12 or porphyrins. When we have high B12 in our system, and therefore in our skin, C. acnes production of B12 is shut down. This causes the bacteria to use the L-glutamate it has available to produce porphyrins instead. Porphyrins are known to induce inflammation in the skin and damage keratinocytes, which are the most dominant cell type in our skin. By increasing inflammation and damaging skin cells porphyrins are directly contributing to acne formation. This is why is it best to avoid B12 supplementation when working on healing acne and bringing down skin inflammation.

Navigating the world of supplements can feel like getting lost in the woods, especially when faced with the intricate balance of multiple health concerns. It’s a conundrum: while certain supplements may enhance performance in one aspect, such as boosting workout gains, they might inadvertently exacerbate another issue, like acne flare-ups. This complexity underscores the importance of personalized guidance, where the expertise of a naturopathic doctor becomes invaluable. By collaborating with a naturopathic doctor, you gain access to tailored insights and comprehensive evaluations that consider your individual heath concerns. Through this we can ensure that your wellness journey is not hindered by unintended consequences but propelled forward with clarity and confidence.

Author:
Dr. Carmen Aguayo, ND

References:

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