Cod Liver Oil
Cod Liver Oil isn't especially known as an acne cure but this is a basic supplement that everyone should take regardless of your skin type. It is high in Omega 3 fatty acids as well as Vitamins A & D. Omega 3 can help to reduce blemishes and Vitamin A has been proven to help improve skin health. I've tried using a topical Vitamin A (Retinol) and it works really well. It can be a bit drying though so taking it internally helps too. I take one 1000mg capsule per day.
Omega 3 Fish Oil
Omega 3 fatty acids are essential to your health but your body cannot make them on it's own, you need to eat food containing it instead. Fish is probably the best source of this nutrient but I don't eat fish at all so I have to supplement my diet with it instead. It is anti-inflammatory so helps to reduce blemishes. Fish oil is also known to help with depression, various mental health problems, bowel disorders and menstrual health. I normally take three 1200mg capsules per day, sometimes more if I'm feeling a bit down. I think three is enough if you just want them to help with your skin though.
I think this has made the biggest difference to my skin lately. Starflower Oil is sometimes known as Borage Oil. It's quite similar to Evening Primrose Oil but a bit more potent so this has been helping with PMS & my general moodiness too haha. The vital part of both Evening Primose Oil & Starflower Oil is another fatty acid known as Gamma Linolenic Acid. GLA is essential for the production of certain hormone-like substances called prostaglandins. This stuff is brilliant if you have any hormonal imbalances and I generally feel a lot happier since I started to take these. Infact every woman should take these. I take two 1000mg capsules per day which provides 380mg GLA.
This is something I've taken for years because it helps to detoxify your liver, perfect for binge drinking! I rarely had hangovers at university because of these pills. They also help to balance hormones. A lot of people with acne tend to have a sluggish liver so these can really help. I think Holland & Barrett stopped making this for a while, not sure if they've brought it back now but I had to buy my bottle from Health Rack instead. These pills have 125mg Milk Thistle Extract and I take three of these per day.
Zinc + Copper
Zinc supplements were something I only ever took when I had a cold because they can boost your immune system & promote healing but they are brilliant for the skin too. Skincare products containing Zinc are great for blemishes, hence why things like La Roche-Posay Serozinc or even Sudocrem can sort out spots. Zinc heals acne by carrying Vitamin A to your skin and by regulating your body’s hormonal balance. It also helps with skin renewal. The pills I bought come with Copper because it's very important to get the balance of these two minerals right in your body. Taken on it's own Zinc actually depletes the Copper in your body which can lead to things like depression & anxiety. These only have 15mg Zinc per tablet so I take two of them each day. Sometimes you have to ignore the instructions to get the right amount in your system. Zinc can become harmful at 100mg per day but as long as you stay under that you'll be fine. I find 30mg works well for me.
Flaxseed Oil is a another great source of Omega 3 fatty acids. It also provides Omega 6 & 9 but those aren't as good for acne. These capsules are full of fibre and have been known to reduce your risk of heart disease, cancer, stroke & diabetes. I take one 1000mg capsule per day. If you're vegan, vegetarian or don't want to eat fish even in capsule form then these are a nice alternative to the Cod Liver Oil & Omega 3 Fish Oil.
I hope this is helpful to some people because my skin has improved so much since I started taking all of these religiously. I apologise if this post is a bit science heavy but I've tried to explain it all simply with my very limited scientific knowledge! I take all my supplements just after breakfast so it's become part of my daily routine. I know it seems like a lot of effort but I'm just used to it now. Supplements can get very pricey so you don't need to buy everything but the must-have items here are the Omega 3 Fish Oil, Starflower Oil & Zinc + Copper. Cheaper supplement suppliers like Health Rack are a great choice or the Holland & Barrett penny sale really helps with saving money. Obviously I'm not a nutritionist or anything but everything I take came from recommendations by health professionals & they've worked really well for me.
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