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Recommended supplements for my situation.

Answered on August 19, 2014
Created September 08, 2012 at 1:31 AM

Okay, so I wanted some opinions on which supplements I should be taking. Some things that I should note is I am still a teenager (just turned 16) and I also suffer from pretty severe acne. It's not jawline acne or cysts (though I used to get those every now and then).

I will try my best to list out my regular eating habits and which supplements I already take.

For eating, I'm pretty strict Paleo at the moment. I started an on and off Paleo about 6 months ago. Began strict Paleo 1 week ago, but dealing with it pretty well as I'm already kind of fat-adapted from the months prior. I stick to a lot of fats and proteins, and veggies. But from reading a few posts, I think I should add some more tubers (healthy carbs).

A typical day menu will look likes this:

Breakfast: 4 Eggs cooked in a bunch of Coconut Oil w/handful of veggies

Lunch: Beef Stew (veggies and stewing beef in broth)

Dinner: Whatever's cooking (paleo of course). Usually roasts/steaks. Going to start adding organs soon which will help my budget immensely.

*Adding tubers most likely

For vitamins: Vitamin D - usually 8000iu, magnesium (high absorbed) - 200mg before bed and Bio-Kult probiotics every morning.

What Vitamins/minerals should I consider adding for my situation? Reading around a bit, zinc was highly suggested. I saw calcium as a good vitamin for teens. Along with K2, B3, Vit A (though I plan to add liver eventually), and a bunch of other ones. Which ones will are necessary/most beneficial?

Sorry for the cluttered post. To summarize, for ACNE and as a TEEN, which vitamins and supplements should I take? (sub-question to anyone interested: would I benefit from adding fruits and starches)

68294383ced9a0eafc16133aa80d1905

(5795)

on September 08, 2012
at 03:30 AM

I've never had issues getting C in the diet. I eat a TON of broccoli, brussel sprouts, red peppers and do get some citrus fruit every once in a while. Someone on a Paleo plan getting a ton of green veggies shouldn't have problems getting it. It's better to get it spread out throughout the day and as mentioned, the main reason for it not being absorbed enough in the diet is because of gut issues.

8c3f37f2f1e44cb60c4a53c6eb690726

(35)

on September 08, 2012
at 02:27 AM

That's the plan! As for vitamins, should I supplement C even though I'm not sure if I am depleted?

8c3f37f2f1e44cb60c4a53c6eb690726

(35)

on September 08, 2012
at 02:11 AM

Thanks. I do however use zero soaps and just watch with cold/warm water in the shower. Started doing it a couple months ago it definitely helped. Most noticeable, is I have no extremes on either end; no super dry skin or no super oily skin which I would experience with topicals.

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3 Answers

2
05de181d71c1df6304a03566fe821d4b

on September 08, 2012
at 03:14 AM

Hmm.... Well first off be sure you never touch your hands to your face if they are not clean. I would also change my pillow cases every single night. Look into MSM sulfur (but first be sure you don't have an allergy to it) It takes about 2 weeks to 2 month to see results but build yourself up to 6000 mg of MSM sulfur, (I like the jarrows powdered sulfur, its cheaper this way) start low each day increase about 500 mg until you hit 6000 mg. Cool thing about sulfur is its great for tissue reparation and muscle recovery (if you work out). Keep the skin hydrated, don't use harsh stuff like oxy, when you dry out your skin you also aggravate acne as well as drying your skin you will end up stimulating the sebaceous glands trying to hydrate the skin. Also using harsh stuff you strip of the acid mantle of your skin which is a bacterial barrier formed by the oils produced from your sebaceous glands which make a slightly acidic barrier on your skin. I would buy something really gentle to wash your skin something high quality stay away from anything they sell at cvs/walgreens I personally like "Dermalogica's Ultracalming cleanser". What you want to do is cleans the skin and remove excess oil and dirt without disrupting the acid mantle. Big mistake is the treatment for acne skin is extremely harsh when in fact acne skin is actually very sensitive skin! Use good moisturizer and maybe infuse it with a bit of essential oil like tea tree oil. (since essential oils have a naturally occurring antimicrobial component), lavender oil, calendula oil (which is soothing). just a few drops diluted in a tub of cream where you can "barely smell it". When you apply the cream from the tub always use a clean spatula or q-tips to transfer cream from jar to hands. NEVER apply essential oils to your skin (calendula may be ok) but most are irritating When moisturizing it may feel a little "heavy" on your skin, but I suggest you suffer through it for about two weeks when your skin moisture normalizes, your sebaceous glands will reduce oil production. Make sure you have good gut health, I don't know if you have taken antibiotics but if you have replenish with a good probiotic.

You're still young, and these are the growing pains which suck. What sucks even more is all these gasoline-like acne treatments that never work.

Also you can try an elimination diet and get rid of all foods that may have an allergy, nuts, eggs, dairy, nightshades, gluten, lectin. You "may" have an underlying allergy. I been reading a few paleo books. Read this one its cheap on amazon it's called "The Autoimmune Paleo Diet" by Anne Angelone

So try the Autoimmune diet for a few weeks and then you can reintroduce each food group after a month or so, and maybe give it a week or so between the addition of each new food group. You never know a slight allergy could be making things worse! Heck I would even try autoimmune paelo + low carb. But never do low fat/cholesterol (young developing brains need these to develop properly) and be sure your meats/chicken/egg stuff get grass fed, pastured eggs.

oh.. minerals are good and stuff don't take them with phytic acid containing food which could hinder absorption (grains/nuts/seeds)

Goodluck!

1
68294383ced9a0eafc16133aa80d1905

(5795)

on September 08, 2012
at 01:58 AM

There are a lot of great sources for acne treatment out there. However, my advice would be stick to Paleo strictly for a while. Acne seems to be very individualized and for someone who has it very bad, it tends to manifest itself because the INSIDE is unhealthy. Toxin and chemical exposure from food, which is very likely if you have been "off and on Paleo for 6 months" is very likely. While you might be fat adapted because of the overall exposure to Paleo, it doesn't mean that even semi-frequent exposures to irritants can't wreak havoc with the acne. Likely causes are either leaky gut or a lack of certain Vitamins (D and A, and also C (more for the skin)).

I'd focus on this before really trying to address things from the outside with creams or oils...

68294383ced9a0eafc16133aa80d1905

(5795)

on September 08, 2012
at 03:30 AM

I've never had issues getting C in the diet. I eat a TON of broccoli, brussel sprouts, red peppers and do get some citrus fruit every once in a while. Someone on a Paleo plan getting a ton of green veggies shouldn't have problems getting it. It's better to get it spread out throughout the day and as mentioned, the main reason for it not being absorbed enough in the diet is because of gut issues.

8c3f37f2f1e44cb60c4a53c6eb690726

(35)

on September 08, 2012
at 02:27 AM

That's the plan! As for vitamins, should I supplement C even though I'm not sure if I am depleted?

1
Fa31aa9f354625c33c0807379c584d65

on September 08, 2012
at 01:49 AM

Zinc and other supplements can help a bit but you need to consider that the problem may not be entirely dietary. If you are currently washing your face with soap twice a day like most teens, you may be making things worse. To much washing can cause your face to start producing more oils to compensate.

My advice start washing your face a few times a day with just warm water (give it a week). If you want to speed up the results dapb a bit of apple cider vinegar diluted with water (80%-90% water). If you really want to try to fix it with a supplement I would look as probiotics as a bacterial imbalance on the skin can sometimes lead to acne.

As for fruits and starches, that's a personal choice. I would try to avoid eating to many fruits that are very high in sugar (apples, bananas, etc.). If you are not trying to lose weight and react well to starches, eating a few sweet potatoes a week isn't bad.

8c3f37f2f1e44cb60c4a53c6eb690726

(35)

on September 08, 2012
at 02:11 AM

Thanks. I do however use zero soaps and just watch with cold/warm water in the shower. Started doing it a couple months ago it definitely helped. Most noticeable, is I have no extremes on either end; no super dry skin or no super oily skin which I would experience with topicals.

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