Got Acne? Top Nutrients Researched

📢 New Research Alert

Can nutritional supplements help people with acne?

Researchers asked that question in a review of 42 studies just published in JAMA Dermatology.

They found:

🔹 The highest quality studies showed potential benefits from vitamin D, green tea extract, and probiotics.

🔹 Other studies suggested benefits from vitamin B5, omega-3 fatty acids, and gamma linoleic acid.

🔹 Zinc was the most commonly studied nutrient, but it only showed benefit in half the studies. Higher doses were more helpful but were also associated with adverse effects.

This type of review is helpful because it allows us to take a birds-eye view of all of the research to date rather than just one individual study.

It’s limited by only looking at supplements rather than foods and dietary patterns, but it’s good evidence that nutrition can make a difference for skin health!

Like if you found this helpful ❤️

Reference

Shields A, Ly S, Wafae B, et al. Safety and Effectiveness of Oral Nutraceuticals for Treating Acne: A Systematic Review. JAMA Dermatol. Published online October 25, 2023. [link]

Misconceptions About Immune Health!

Let’s bust some immunity myths 💥

Myth 1️⃣: If I sanitize everything, I won’t get sick.

Aside from the fact that it’s impossible to completely avoid germs, the truth is we need a healthy microbiome for a healthy immune system—to keep everything from infections to allergies to inflammation in check.

Myth 2️⃣: I need to “boost” my immune system.

Boosting immunity is overly simplified because an overactive immune system can be just as damaging as an underactive immune system—contributing to allergies and autoimmunity.

Myth 3️⃣: Vitamin C will keep me healthy.

Sure, vitamin C supports immune function, but it’s not the only nutrient we need. Other key immune nutrients include vitamins A, D, E,, selenium, zinc, and protein.

Be sure to like ❤️ and follow for tips on staying healthy in the coming months!

My Favorite Antioxidants for Mitochondria 🧬

⬇️ WHY WE NEED ANTIOXIDANTS ⬇️

Antioxidants protect our cells from toxins and free radical damage, but they are especially important for protecting our MITOCHONDRIA.

(for those in the back row—check out my recent posts about mitochondrial function 😉)

The thing is that mitochondrial DNA is less protected than nuclear DNA inside cells, so it is even more susceptible to damage from toxins.

Here are some of my favorite antioxidants to protect mitochondrial function:

▪️ Resveratrol

▪️ CoQ10 (CoQ10)

▪️ Acetyl-l-Carnitine

▪️ Alpha-Lipoic Acid (ALA)

It also helps to eat lots of fruits & veggies 🥦🫐🍅🥑🍋

When you’re ready to stop grabbing random supplements from the shelf of the health food store and instead get a personalized plan from a professional, message me for how to get started or visit our website to schedule your first appointment. 🙌

40% of Female Teens Deficient in This Nutrient

💃 If you’re a nonpregnant woman or teen, listen up.

A study just published in JAMA found 40% of US females between the ages of 12 and 21 were deficient in iron 🩸

Why should you care?

Because screening for iron deficiency is not routine for this age group!

Guidelines in the US recommend screening for iron-deficient anemia every 5-10 years, but this recent study found that only 6% of the participants actually had anemia, compared with the 40% with iron deficiency.

⚠️ That means iron deficiency can exist WITHOUT anemia and can easily be missed by routine screenings.

What can we do?

The best way to test for iron deficiency is with a blood test for ferritin 🩸It’s a simple thing, but your provider needs to be proactive to order it and know how to interpret it.

In functional medicine, we aim for optimal levels on blood tests, which are not always the same as what’s considered “normal.” If ferritin levels are low, this can usually be corrected through dietary changes and supplementation.

Do you know what the most common symptom of iron deficiency is? Drop your guess in the comments and I’ll let you know.

↗️ Share to your stories to spread the word!

Reference

Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT. Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020. JAMA. 2023;329(24):2191–2193. [link]

Multivitamins: 3 Questions to Ask

What to look for in a good multivitamin ⤵️

Taking a multivitamin can fill in the gaps of your diet and make sure you don’t miss out on important vitamins and minerals over time. Even people who have healthy eating habits can optimize their nutrient intake with a multivitamin. But the question is:

How do you choose the best one?

When I’m evaluating the quality of a vitamin, I ask these 3 questions:

1️⃣ Is it age-appropriate?

Children need lower amounts of most vitamins and minerals than adults, teenage boys need more zinc to support hormones, menstruating people need more iron to replace lost blood, and older adults have a higher need for vitamins like B12. That’s why it’s helpful to choose a multivitamin formulated for the right age and stage.

2️⃣Are the nutrients bioavailable?

By “bioavailable,” I mean the nutrients are both easily absorbed and readily utilized by the body. For example, methylcobalamin is preferable to cyanocobalamin (these are both forms of vitamin B12) and magnesium glycinate is preferable to magnesium oxide.

3️⃣What are the “other” ingredients?

Some vitamins are loaded with artificial colors, flavors, sweeteners, and binders. Jump to the “other ingredients” to make sure the product is actually going to help rather than harm your health.

When I’m working with my clients on their nutrition, I recommend professional-grade supplements available through our convenient online dispensary. Most healthcare providers are not educated in nutritional supplements, but it’s something we specialize in.