Dermatologists say over-the-counter supplements combined with the Mediterranean diet can help clear up acne
The secret to clear, smooth skin may be as simple as taking a nutritional supplement and eating more healthy fats.
Research has shown that a combination of following the Mediterranean diet, specifically fish, nuts and olive oil, and taking an omega-3 supplement can clear the skin of people with mild to moderate acne.
Researchers from the Ludwig Maximilian University in Munich (Germany) studied the combination in 60 people who followed the diet and took a daily omega-3 supplement.
People with higher levels of omega-3, a healthy fat measured in the blood, saw more significant improvements in their acne compared to people whose levels of the healthy fat remained below recommended levels.
The secret to brighter skin, researchers say, lies in omega-3 fatty acids in the form of foods that make up the Mediterranean diet and in supplements.
These healthy fats help strengthen the structural integrity of cells throughout the body and can reduce inflammation, a major cause of acne, which affects approximately 50 million Americans.
The Mediterranean diet is one of the most studied and scientifically supported diets. It is often prescribed for people with chronic conditions such as heart disease or high blood pressure. It has also been shown to reduce the risk of heart disease, depression and dementia.
When the skin produces too much oil that clogs pores, bacteria can grow, leading to inflammation. The body’s response to the bacteria sends white blood cells to the area, causing redness, swelling, and pus
According to the US Dietary Guidelines, an estimated 68 percent of adults and 95 percent of children in the United States do not get enough omega-3 fatty acids to meet their nutritional needs, despite their importance for cellular health.
People can get their omega-3 fatty acids from foods like salmon, walnuts, and canola oil, but there are also supplements on the market that cost between $15 and $30.
Of the 60 people in the latest study who were in the Journal of Cosmetic Dermatology98.3 percent were deficient in omega-3 at baseline. Acne severity decreased significantly in those who reached target levels for omega-3 fatty acids during the study.
The Dietary Guidelines for Americans 2015-2020 recommends 450-500 milligrams of omega-3 fatty acids per day.
The researchers concluded that following the Mediterranean diet and taking omega-3 supplements significantly reduced both inflammation-related and non-inflammatory skin lesions and pimples and also improved people’s quality of life.
They measured the effectiveness of the diet and supplements together in affecting acne by measuring omega-3 levels in the blood. Those with higher levels saw greater improvement in their skin.
Dr Anne Guertler from the Ludwig Maximilian University of Munich and co-author of the study said: ‘Lifestyle interventions, including dietary advice, should not be seen as a counter-reaction to prescription drugs, but rather as a valuable addition to any modern acne treatment plan.
‘Future studies should build on the foundation laid by our current findings in a randomized, placebo-controlled design to improve dietary recommendations for acne patients.’
The latest version of the Mediterranean diet pyramid was released in 2009 and included the use of regional herbs and spices ‘because they give a regional identity to different dishes’, Sara Baer-Sinnott told DailyMail.com
There are three main types of omega-3 fatty acids: EPA, DHA, and ALA. EPA is a “marine omega-3” because it is found in fish, just like DHA. The best sources of EPA and DHA are salmon, mackerel, sardines, and cod liver oil.
ALA is mainly found in oils used in cooking in many Mediterranean countries, including oils from seeds such as rapeseed and soybeans, walnuts, kidney beans, chia seeds and spinach.
Acne is often an inflammatory condition and DHA and EPA are particularly effective at reducing inflammation in the body.
Omega-3 fatty acids can also improve the skin barrier to protect against irritants and retain moisture. They also regulate the production of sebum, the bad, clogging, oily substance that causes acne.
The Mediterranean diet consists largely of omega-3 rich foods. In addition to reducing the risk of heart disease, obesity and dementia, it has a protective effect against stroke, dementia and can extend a person’s life.
Walnuts, salmon, flaxseed and sardines are some of the many foods that make up the acclaimed diet inspired by the culinary traditions of the southern European countries bordering the Mediterranean Sea.
The American Heart Association has formally endorsed the diet for heart health. A study by AHA researchers found that women with a high adherence score of six or higher were 23 percent less likely to die from any cause. Women with a score of four or five had a 16 percent lower risk.
The diet, which was first studied and recommended in the mid-20th century, is based on the diets of countries bordering the Mediterranean Sea. It takes its dietary habits from countries including Spain, Italy, Greece and Morocco, areas where, when the diet was developed, there were lower rates of heart disease and other chronic conditions.
The diet consists of fruits and vegetables and prescribes eating less red meat and adding healthy fats, particularly extra virgin olive oil, vegetable oils, nuts, beans, olives and avocados.
The diet also recommends exercise. It is the first diet pyramid to do so.
Two places along the Mediterranean where this eating style is common are known as Blue Zones: areas where people live to an average of 100 years.