YOUR SKIN NEEDS NUTRIENTS TO MITIGATE ACNE.
I know many people get over whelmed with acne, especially when they’re presented an entire skin care regime. Not that I am saying they are unnecessary (I have no clue what to do with topical solutions lol) but I do know that when it comes to practical solutions on the inside, what we eat can directly influence our ability to have clear skin.
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As a reminder, the 3 main things that cause acne are:
🔹️An over production of oil
🔹️Poor skin regeneration and accumulation of dead skin cells
🔹️Imbalanced skin microbiome
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Vitamin A: Also recognized as retinol, I want to stress that I am NOT saying you should reach for more beta carotene here. As healthy as that type of vitamin A is, one needs 12mcg of beta carotene to make 1 mcg of retinol, and we need approximately 700-900mcg on average. Reaching for a more bioavailable choice through organ meats, fish and eggs is preferable. It is needed for skin cell turnover as well as helps maintain and regulate oil production.
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Vitamin D: For those of you afraid to go out in the sun, this is for you. We need vitamin D for our immune system, and as a result, when our bodies are stressed, it can show up as inflammation on the skin. This nutrient has also been shown to influence our skin’s microbiome positively- not cause illness as many think. The sun LTTERALLY nourishes us.
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Vitamins B3 and B5:  Despite not being as important as other nutrients to technically treat acne, both niacin and pantothenic acid are essential in maintain a healthy moisturized skin barrier. Dry skin is more likely to break and sensitize itself to bacteria and ant to produce extra oil, which can lead to acne down the line.
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Vitamin E: A powerful antioxidant that helps combat oxidative stress, free radical damage to the skin and maintain healthy amounts of oil production on the skin, which prevent us from OVER producing sebum, mitigating acne development.

Copper: A mineral most abundantly found in the liver, and coincidently enough, skin manifestations usually relate to liver issues, so I think this is essential in recognizing its place for acne. Copper also helps with the synthesis of skin proteins, which help with skin regeneration, as well as acts as a natural anti viral, again helping with the skin’s microbiome.
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Zinc: Typically recognized for its antiviral properties, this mineral works synergistically with copper and Vitamin A, and helps with the skin’s microbiome by preventing over growths, as well as keeping inflammation at bay. In regulating the immune system, like vitamin D, it can reduce acne from forming all the while supporting other nutrient functions.