95% of people in the UK are affected by Acne (ages 11 – 30) in the UK alone. Although its severity may differ from person to person, its symptoms can be challenging and impact confidence. Here, Aimee Benbow, Director of Nutrition at the leading brand of ethical supplements Viridian Nutrition busts the myths that surround Acne and reveals the need to knows of working to combat the different types acne.

Nutrition and the skin

Everyone wants a blemish-free, bright and healthy complexion, but various factors can influence the health and vitality of the skin. Diet, hormones, environmental toxins and infections can all impact the overall appearance of our skin. ‘Diets high in processed foods and sugar have shown to negatively impact skin health’ reveals Benbow. ‘Highly processed foods are predominantly rich in omega-6 and hydrogenated fats which when consumed in larger quantities, offset the omega3:6 balance. This leads to a pro-inflammatory environment which can impact the appearance, particularly the redness, of skin. A poor diet may also negatively affect skin via hormone disruption. Poor omega 3, magnesium and B vitamin intake can create hormone imbalances such as increased androgen levels which in turn triggers sebum production that can block skin pores leading to hormonal acne formation.’

The truth behind the impact of dairy, alcohol and sugar on Acne

There is a lot of speculation surrounding the impact of specific food groups and Acne. Whilst some are adamant that there is a link between nutrition and acne, others disagree. Here, Benbow busts the myths and sets the record straight.

Dairy

‘A meta-analysis reviewing 14 studies evaluating the effect of dairy intake on acne development did conclude that dairy increased the risk of acne. One thought process behind why this may occur is the breakdown of milk protein in our gut leading to IGF-1 release. This has a similar structure to insulin and can disrupt our hormones leading to outbreaks. Another potential cause maybe lactose intolerance whereby the sugar in milk is poorly broken down by the body which has little or no lactase enzyme available.’

Alcohol

‘Although there is no direct evidence to suggest that alcohol intake can worsen acne symptoms, it has been shown to influence hormone levels progesterone and oestrogen. This hormonal disruption can be considered as a potential trigger for acne.’

Sugar

‘Long term, high intakes of refined carbohydrates and simple sugars lead to persistently high blood glucose readings and potentially insulin insufficiency. Imbalanced blood glucose levels promote inflammation which as well as causing skin flareups is also damaging to collagen. Research has demonstrated when sugar intake is drastically reduced in individuals experiencing inflamed skin conditions such as eczema and acne, significant improvements are seen in skin breakouts.’

Ingredients that work to combat Acne

Zinc

According to Benbow, Zinc is the go-to ingredient to ease the symptoms of Acne. ‘Zinc plays a vital role in regulating oil sebaceous gland activity. Acne breakouts occur when sebum levels become unregulated and excessive which block hair follicles leading to inflammation and bacteria build up causing breakouts.
If the glands are producing sebum to excess, adequate zinc intake appears to reduce the amount of sebum secreted’.

Vitamin A and Carotenoids

‘Vitamin A is a fat-soluble antioxidant which has shown to prevent oxidative damage in skin cells. Additionally, supplementation with vitamin A in the form of beta-carotene may able to reduce the severity of acne outbreaks.’

Omega 3

‘Supplementation with omega 3 offers anti-inflammatory actions within the body including skin. This essential fatty acid can therefore help reduce the redness associated with inflamed spots. Essential fatty acids are also known to improve cell membrane structure contributing to cellular flexibility and overall skin tone.’

Working with Hormonal Acne

Hormonal Acne can be very frustrating and impact self-confidence. There are many ways that you can work to combat its symptoms. ‘Firstly, it is important to ensure a good, healthy, balanced diet is being consumed’ advises Benbow. ‘This should include plenty of colourful fruit and vegetables rich in antioxidants and skin vital nutrients such as carotenoids and selenium. It should be rich in omega 3 from either fish or seed sources to help reduce inflammation of the skin. Significantly reduce or ideally cut out highly processed foods containing poor fats and refined sugars which can worsen flare-ups as well as limiting dairy intake. Keeping well hydrated by drinking plenty of water may also improve overall skin appearance by preventing dryness’.

‘Finally, carefully cleanse and remove all makeup at the end of each day to prevent dirt and bacteria building up in skin pores leading to spot formation.’

Aimee Benbow’s Top 6 tips to ease Acne

• Consume a healthy diet rich in fruit, vegetables, nuts and seeds and avoid highly processed foods and foods high in sugar.
• Wash and cleanse skin thoroughly at the end of each day.
• Have make-up free days to reduce the blocking of pores.
• Allow sunlight exposure for a limited time each day.
• Stay well hydrated by drinking plenty of water
• Don’t pick spots! Bacteria from your hands can make infections and inflammation worse.

About Aimée Benbow, BSc (Hons), MSc, ANutr.

Aimee is passionate about nutritional product development and the impact and efficacy of nutraceutical ingredients. Working in the food and supplements industry for over 11 years, she has supported people’s health through product development, advice and education.

As Technical Services Director at Viridian Nutrition she is responsible for a team of Nutritionists, providing customer support and ensuring an understanding of the latest clinical research. Aimee has launched over 20 products into the market based on consumer need and clinical efficacy. With experience managing a product range she has an in depth understanding of the industry regulations as well as the process to achieve certified organic status. A keen supporter of health food stores, Aimee is a regular speaker at training events to share knowledge and best practice.

A health and fitness advocate, Aimee has specialist knowledge of sports nutrition and has completed sprint triathlons and endurance events. Other focus areas include ageing, skin health and beauty. Additionally, with a passion for ethically and sustainably sourced ingredients, Aimee is also highly experienced in quality assurance and audit procedures.

Aimee graduated from the University of Surrey in 2008 with a BSc in Nutrition. In 2018 she completed a Masters degree in Nutritional Medicine and has also achieved a Diploma in Herbalism. This is supported by extensive experience in HACCP (food safety) and qualified supplier auditing.

Aimee believes that diet and lifestyle play a huge role in overall health and wellbeing, therefore it is vital to support people in achieving a healthy regime and optimum nutrition.