You Are What You Eat!

We've all heard the saying, "you are what you eat," and when it comes to your skin, it's actually truer than you think!

While a great topical skincare routine is non-negotiable, what you put into your body plays a SIGNIFICANT role in the health of your complexion. In fact, your topical products likely won’t even work to their full potential without the foundation of a healthy diet and lifestyle. 

Vitamins, Foods, and Quality of Ingredients

Your diet really is the foundation of your skincare routine. Certain vitamins and food choices can either support or sabotage your skin's health.

• Vitamins for a Vibrant Complexion: Vitamins A, C, and E are like the holy trinity of skin health. Vitamin A, found in foods like sweet potatoes, carrots, and leafy greens, supports healthy cell turnover. For a simple snack idea, you could munch on some raw carrots with hummus. Vitamin C is a key player in collagen production and protection. Think citrus fruits, bell peppers, and berries. A great way to get a potent dose is by blending a morning smoothie with a handful of your favorite berries. Finally, Vitamin E is a powerful antioxidant that helps protect your skin from damage. A handful of nuts and seeds, like almonds or sunflower seeds, makes for an easy and skin-friendly snack.

• The Sugar Struggle: We're not saying to never enjoy a treat, but processed sugars, and in excess, are a major culprit for skin issues. High processed sugar intake can lead to a process called glycation, which damages collagen and elastin, contributing to premature aging and a less firm complexion. It can also trigger inflammation, which can worsen conditions like acne and rosacea. Opt for natural sugars like fruit, dates, maple syrup, and coconut sugar. For a skin-friendly treat that actually satisfies your sweet tooth, swap out a packaged baked good for a homemade date-sweetened brownie ball. 

• Gluten & Dairy Quality: Not all gluten and dairy are created equal. When we consume poor-quality dairy, it's often the A1 protein that is found to contribute to dairy-driven acne. This protein has been shown to potentially increase inflammation and affect hormones, which can manifest as breakouts. This is why seeking out A2 dairy, which comes from a specific type of cow and is often easier to digest, is a better option. I also recommend looking for grass-fed and finished dairy, as this farming practice often results in cows that naturally produce A2 milk, and this dairy also has a better nutritional profile and is free from added hormones and antibiotics. Similarly, highly processed gluten can be inflammatory for some people. Finding high-quality sources can make a huge difference. Some of my FAVORITE bread is from Organic Bread of Heaven. They use a special 72-hour fermentation process for their sourdough bread, which naturally lowers the gluten content, making it easier to digest and less likely to cause that inflammatory skin response for many people.

It doesn’t have to be about cutting out all your favorite foods. Rather, making mindful choices with your diet is a powerful first step in your skincare journey, as the root of many skin issues lies in underlying triggers like the quality of ingredients, rather than the food itself.

Supplements that Support the Gut-Skin Axis

Your gut health and skin health are in constant communication. An imbalanced gut microbiome can lead to inflammation throughout the body, and your skin is often the first place it shows up. 

This is where targeted supplements come into play - here are a few we carry at MNA: 

• DMK EFAs: These are a game-changer! DMK’s Essential Fatty Acids (EFAs) are an alternative to traditional fish-derived supplements. The key difference lies in the sourcing and the formulation: they provide a balanced blend of omega-3, -6, -7, AND -9 from more sustainable and accessible plant-based oils like sea buckthorn and evening primrose. This approach works to "waterproof" the skin from the inside out, strengthen its barrier, and support overall structural integrity. 

• Face Reality Supplements:

  • Clear Skin Restore (Zinc & Probiotic): This supplement combines a blend of probiotics, to support gut health, with zinc, a mineral that's essential for immune function and wound healing. It's a great duo for battling breakouts, as it works to reduce inflammation and support the body's natural healing processes.

  • Clear Skin Balance: This supplement is all about regulating hormones and managing stress. It contains key ingredients like DIM (Diindolylmethane), Vitamin B6, and Broccoli Sprout Extract that help support healthy hormone metabolism and keep cortisol levels in check, which can be a tricky factor in managing acne and other hormonal skin issues.

    • Oftentimes, B6 is something I typically would not recommend for clients struggling with acne. However, Vitamin B6's role in acne is multifaceted, beginning with its crucial function in methylation. Acting as a necessary cofactor, B6 helps keep this essential biochemical process running smoothly. Methylation is vital for the body to efficiently break down and detoxify hormones, including androgens and estrogens that are known to contribute to acne. If B6 levels are insufficient, this detoxification pathway can become impaired, leading to a buildup of hormones that can stimulate excess sebum production and inflammation, ultimately manifesting as acne breakouts. 

Supplements offer a powerful way to support your skin from within, providing extra support or nutrients when your diet alone may not be enough.

Start from the Inside Out

Achieving a clear and radiant complexion is a holistic journey. By focusing on quality food, smart supplementation, and a healthy gut, you can lay the foundation for skin that truly glows from within.

For personalized dietary and supplemental recommendations, I highly recommend consulting with a qualified naturopath, like Dr. Rayna Katz.

If you want to clear your skin - start from the inside out!

Best,

Maria