I'm 21 years old male and have suffered from acne since I was 17. I have tried all over the counter prescriptions drugs such as Tetralysal and Accutane et ´c etc. I finished a six months course of Accutane about five months ago. I was breaking out through the whole course but was as good as clear for a month after, though a pimple here and there once every other day. But then after a month acne came back with revenge and I was devastated.
I got in touch with my doctor again, who recommended another course of Tetralysal (which I've been on about four times before with absolutely no results except for the first time). Got pissed off and decided to fix this problem by myself.
I hope you have a few minutes over to help me get my life back on track by curing my acne. I have read much about Paleo lately and have started changing my diet towards it the last month. My skin looks a bit better but still breaking out. Don't know why..often it is like when my skin starting to look really good, bam a couple of pimples arrive like a slap on the face which gets me very depressed. I would like some comments about the stuff I eat today and the suppleaments I'm taking. I know I'm not following paleo strict to it's fullest right now, but thought I would share my diet and see what I'm doing wrong.
Example of what nearly every day look like
Breakfast: Oatmeal made by 60 g oat Lot's of cinnamon 1 apple 1 orange 1 organic medium size egg One handful of walnuts/almonds A few berries (blueberries, raspberries, blackberries) 1 tablespoon of raw organic extra virgin Coconut Oil
Lunch Salmon/Tuna or Cod, Avocado Onions, Spinach, Carrots, Broccoli, A bit of virgin oil, Top with oregano, basil, rosemary, turmeric powder, A few slices of lemon,
Dinner Pretty much the same as lunch
Drinks LOTS of Water, Home made tea made of warm water, turmeric, cinnamo, fresh ginger, rosemary, oregano, basil and lemon, 1 glass of water mixed with a few drops of pure organic lime juice, Green tea Ginger-Lemon twice a day, Panax Korean Ginseng tea twice a day,
Supplymeants: 3 tablespoons daily of Healthforce Vitamineral Green 1 tablespoon of Udo's Choice twice a day, 1 teaspoon of Carlson Fish oil twice a day, 1000mg Vitamin C twice a day, 400iu Jarrow Vitamin E twice a day, 1 capsule of Jarrow B-right complex , 1 capsule of Jarrow Gingko Bilboa, 60 mg Bluebonnet Chelated Zinc (at night), 600 mg Carlson Chelated Magnesium (at night)
To snack on between meals:, Walnuts, Almonds, Avocado, Apples, Oranges, Some raw vegetables,
Doctors don't have the knowledge to help me..so my hope is to you guys on here! I get spots on the lower parts of my cheeks mainly and my forehead looks oily with small pimples occoring. Always had much troubled with acne on chin but that one has got better in the last two months, even though I today woke up with four pimples round the mouth area.
Should I go test my hormonal levels and vitamin levels? I know I'm supplementing a lot..but doing that for a few years ago because I'm desperated to get this fixed. Don't wanna know how much money I've spent on it so far..and it's killing me cos no one seems to be able to help me with my breakouts.
I do regretting getting on Accutane, but I was so happy when I got a bit clear so it had some psychological positive effect due to that. Now I'm more up for it than ever to get this fixed, hence I took the time to write this post and I hope you can point me in the right direction. Just wanted to share..feel better just writing this.
Sorry for my bad english..I live in Denmark so not my primary language this. Also I have started reading Cordains dietary acne book, which seems interesting!
Thanks a lot!
Been a good 10 days now strict. This is what I've been eating
Salmon, Canned Tuna, Cod, Grass Fed Beef, Grass Fed Beef Tenderloin, Vegetables (Cabbage, Broccoli, Swede, Cauliflower, Spinach), Spices (Rosemary, Basil, Oregano, Ginger, Garlic, Turmeric), Onions, Coconut Oil (1-3 tablespoons a day),
I have cut out fruits (except lemons), nuts, seeds, grains, eggs, starches, alcohol.
Drinks:, WATER WATER WATER, Vitamineral Green 3 times a day, Yogi Skin Detox tea 3 times a day, Water, Hot Lemon Water, Home made tea of different spices,
Fish Oil Nordic Naturals, 2 teaspoons a day (~3,4 g), Carlson Vitamin D3 4000iu, Carlson Vitamin K2 5mg, Jarrow Vitamin E 400iu, Jarrow B Complex , Carlson Magnesium 600 mg at night, Bluebonnet Zinc 60mg at night,
Doing pretty well so far, had a few breakouts since starting but I think it's going in the right direction! First few days I had many eggs and ate regular meat and my face started looking worse so I've dropped the eggs just for now to experiment and switched to grass fed meat (it says it's made in Brazil but that's the only grass fed meat I can find over here)
My concerns are if my ratio of Omega 3/6 is out of order, as I'm eating salmon pretty much daily plus taking fish oil as you can see above.
An average day can look like this:
200g Salmon, A big bowl of fresh different vegetables, 1 tablespoon Coconut Oil, 1 teaspoon Fish Oil (1,7g Omega 3)
Snack: 150 g Tuna, Vegetables
Lunch: 300g Grass Fed beef cooked in coconut oil, A big bowl of fresh different vegetables,
Snack: Vegetables and probably some left overs from meat, fish,
Dinner: 300g Salmon/Beef, A big bowl of fresh different vegetables, 1 tablespoon coconut oil 1 teaspoon Fish Oil (1,7g Omega 3)
My face is getting kinda dry, it's getting colder outside. Hope I can get it all smooth with the diet. I would like recommendations on more things to eat, like vegetables I haven't thought of using and other things I might be doing wrong. I don't wanna loose weight, quite the opposite actually as I'm 6,2ft tall and weight 75 kg (I have lost 7-8 kg since july due to acne diets, but now it's time to get back on track with a solid diet). One thing I've noticed in the last few months is that nowadays my chin is pretty much clear except one or two pimples there a week or so (an area where I would get a couple everyday before, and around my mouth). Instead I'm breaking out more on my cheeks (not the area closest to the nose though thankfully) and forehead (which started getting really oily two months ago with breakouts, this was at the same time I got a cold which held for over a month).
Please give me some input and recommendations. Be kind, I'm new when it comes to Paleo. Thanks.
Others are telling you its from the food and in my experience the food just exacerbates it but doesn't actually cause the acne.
In my experience supplementing with the fat soluble vitamins(A, D, K2) and zinc have cured my acne(no matter what food I eat) but the biggest help by far has been supplementing retinol(vit a) at ~10k iu daily. If you haven't eaten liver in awhile loading with 20-30k iu daily Vit a for a couple days might not be a bad idea
If I were you I would try the supplements first for at least a week or 2 if you get no results then start eliminating foods. No reason to go all orthorexic just yet :)
First of all : stop thinking about it. Do fun things, do what you like. You gotta get rid of that fear for your acne. Don't be afraid, you'll have good skin soon, it's just a matter of experimenting.
I had some acne too, months ago, but right now I don't even think about it more as I only get "occasional pimples", and those aren't annoying at all, they usually tell me what I'm doing wrong in my diet.
I don't like your diet : nuts are bad for acne, fruit too, and your lack of meat is disturbing. You'll have to eat way less carbs and way more meat. Eat only eggs, meat, fish and vegetables until your acne is completely gone (it can take months).
Most of all : EAT COCONUT OIL!!!! It helped me tremendously. You can also use apple cider vinegar on your skin, or aloe vera.
Stop washing your face, and preferably your body too. There's no need to wash it.
Last thing : supplement. Experiment with your body and see what works and what doesn't. The most important supps will be cod liver oil, vitamin D, vitamin C, vitamin A (or eat liver) , magnesium citrate and maybe zinc, but I don't think zinc is necessary if you eat enough meat and no crap.
Be sure to eat enough fat. The more healthy fats, the better for your skin. Just don't overdo on avocados, olives or butter (try to get your omega 3 intake right). There's a lot of information here. And maybe use natural anti-fungals like coconut oil, oregano oil, clove oil, grapefruit seed extract, ... to speed up some things.
Cut the oatmeal.... inflammatory grains. Go easy on the nuts, excess omega 6 is also inflammatory. Get as much sunlight as you possibly can, failing that supplement with Vit D3 or even a coupe of minutes on a sun bed every other day, also add into your diet some ruminant animals (cows, sheep) to mix it up a bit. It seems like you already do but stay the hell away from dairy, if I even only have cream in my coffee I get spots over the next few days guranteed! Good luck :)
IME my acne was pretty much entirely due to my diet, which was very similar to yours right before I went primal, highflyingbird. Vegetarian, lots of nuts, lots of fruit. Tailor made for my skin to be miserable, now I know. But it's not just a matter of eating things which might cause skin inflammation, it's also a matter of not eating the foods containing the nutrients (and saturated fat, IMO) that support healthy skin.
I cured my acne by eating paleo, only supplements were D in the winter and 50mg of zinc 2-4 times per week. I am not the biggest fan of supplementing, much less with fat soluble vitamins. But my daily diet is very high in all the nutrients important for skin health that cliff mentioned in his post.
I eat lots of dairy fat (butter, heavy cream), red meat (lamb and beef), seafood, eggs, green veg, tubers, and white rice. I eat comparatively little (but still enjoy) liver, other meats (pork, chicken etc), hard cheese (which is a great source of K2), nuts, seeds, fruit, milk chocolate, and ice cream.
Grains and most fruits will trigger my skin issues. I had eczema and always got a lot of other rashes, as well as having had acne since my early teens. These days when I 'cheat' I don't usually get a pimple, but I will get an eczema flare that can last for weeks.
Solid dairy products used to be an acne trigger for me, before paleo and during the first year before my skin cleared up completely. That is not the case any more - thank god, because I just got a job at a cheese counter!
"60 mg Bluebonnet Chelated Zinc (at night)"
Long term supplementation of zinc at this level might lead to copper deficiency which can lead to dementia. Either add in a copper supplement or decrease the dose.
Drop the oatmeal and the fruit because they could be spiking your blood sugar. Drop the nuts and the avocado because of excess omega 6 concerns. Scale back on the olive oil and substitute extra virgin or refined coconut oil because of omega 6.
Add in salt. Salt helps to reduce stress hormones.
Spices are highly allergenic. I don't know of anyone reporting that a spice causes acne, but you seem to be using lots of spices. It is possible that a spice could cause acne. I suggest to drop the spices for a while.
You seem to be getting a lot of your dietary fat from olive oil. I suggest eating beef so you get the fat you need from beef fat.
Lastly, keep a journal of food intake and acne symptoms so you can correlate the two.
Hi highflyingbird, there's lots of great advice on this thread, but you still seem a little confused about omega 6/3 ratios, so I thought that I'd offer you a practical guide.
Total polyunsaturated fat (to which group all omegas belong) should not exceed 4% of calories. Within this, the omega ratios with which we have evolved range from 1:1 (amongst the Inuit) to 1:4 in favour of omega 6, although some feel that 1:1 is neither realistic nor optimal.
So, if your diet follows the hypothetical standard of 2,000 calories per day, you can take in 80 calories worth of total polyunsaturated fat. This is equivalent to 8.8g of liquid fat. With a ratio of 1:4, you can consume up to 7.04g of omega 6, but will need to supplement 1.76g of omega 3 to balance this. However, remember that 1.76g refers to EPA/DHA, and not the overall amount of liquid supplement.
My advice would be to avoid pork and poultry (10-20% omega 6) and to focus on grass-fed ruminant flesh as a fat/protein source (2-3% omega 6), as well as fish/shellfish.
An average-sized egg can contain between 0.3-0.6g omega 6, depending on the hen's diet, so try to find pastured eggs as they will naturally contain less omega 6.
Also you might want to cut back on the olive oil, as it can contain up to 24% omega 6 fats, depending on the variety. Consider replacing it with coconut oil (1.9% omega 6), which also has additional benefits for someone dealing with acne e.g. caprylic acid.
I hope this helps - just by having the right information you’ve won half the battle. Your base diet is pretty clean already, so I’m sure that with the right tweaks your system is ready to start functioning as it should.
Yes I agree witht the other posters. NO oatmeal and way too many nuts. Also the sugar in the fruit isn't good for you right now until you get this under control. Eggs! If possible organic free range. And if they seem expensive you have to think about it like this- what other protein source gives you so much punch - say a dozen of eggs gives you 6 servings of protein for about $4.00. That's 2 eggs a meal. As a guy. I'd eat 3 - 4 eggs every day. Scrambled, over easy, hardboiled, poached with some bacon or sausage. Pork or turkey variety. And you must completely avoild dairy as well. I just got my acne outbreaks under control 2 years back by eliminating dairy. And I'm in my late 30s. Increase your fish oil as well. I'm not sure how much is in a tsp i take 3000mg a day. A sample day for you: Breakfast: eggs and meat; maybe with some avocado, guac, kimchi Lunch: salmon, sardines, meat, or poultry with tons of veggies broccoli, squash, onions, peppers sautéed in evoo or coconut oil or a big salad Dinner: like lunch or plan out yummy dinners like short ribs, pork roast ( you could have for lunch later in the week) grilled chicken, turkey burgers with caramelized onions, roasted chicken thighs and summer squash; mahi mahi, etc. Kale is a wonderful nutrient dense veggie too. My grandmother called all those bitter greens blood purifiers!
For what it's worth, fish oil gives me acne while krill oil does not. If it were me, I'd eliminate the fish oil and see if there is any improvement. If you see an improvement, then I'd stay away from the fish oil.
I've ditched Udo's Choice now as it contains Soy Lehctin and Wheat/Oat oil which might not be the best option for me with acne?
These are the oils I will be using
Fish Oil (1 teaspoon is 1600mg Omega 3) Organic Extra Virgin Olive Oil Organic raw Coconut Oil
Thoughts on this?
Dropping grain, nuts, fruits (til I'm clear and then I hope to experiment with it, same with some nuts), dairy etc etc.
Will be eating Lean meats (Beef, Pork etc), Vegetables, Fish (Salmon, Tuna, Cod etc). Still not sure whether or not to consume eggs. Different opinions on that last one.
After a shower when your pores on your face open up, rub some organic lemon juice on your acne. It works like a cleanser and way better for you! Then rinse your face with cold water to close the pores.
If not after a shower, try doing it before you go to bed. Just wash your face with warm/hot water, then apply the lemon juice.
Let me know if it helps!