Boozy nights out (or in), sweet treats in abundance, and not enough water all have an impact on our skin – think spotty, dull and tired looking complexions. But if what you eat and drink can take its toll on your skin, can you treat the skin too by making better choices regarding what you ingest?

When it comes to acne, apparently so. Hormones, stress, inflammation, environment and diet can lead to acne-prone skin, but it is possible to calm or exacerbate these triggers by switching up your diet and supplement choices – resulting in a clearer complexion. Here's how...

Probiotics

Research has shown that the gut microbiome has a big influence on acne. Acne is triggered by the Cutibacterium Acnes bacteria, which is present in 100 per cent of people, and makes up 60 per cent of the face microbiome. It is essential for skin health – so while some strains can trigger inflammation and acne, the majority contribute to a healthy skin by supporting the development of good bacteria.

According to Dr Marie Drago, Founder of Gallinée, “most acne solutions aim to destroy C. acne bacteria, think antibiotics and Accutane, but acne-prone skin needs support, and we need to embrace a targeted approach that supports the microbiome to balance the skins' ecosystem.”

Probiotics do just that, as studies show that a healthy digestive system can improve the appearance of the skin. Specific strains of probiotics can help rebalance the gut and quell inflammation which is one of the drivers for hormonal imbalance and acne flare-ups. A well-functioning gut is also needed for oestrogen metabolism which is needed to keep hormonal acne at bay.

Fermented foods are a good way to start to treat acne from the inside out, while there are specific probiotic strains that have been shown to target acne supplementation including the likes of Lacticaseibacillus Rhamnosus, Lactococcus Lactis, and Lactobacillus rhamnosus. You can find them in Vida Glow Clear Capsules, and Gallinée Clear & Microbiome Supplements.

DIM

Acne is largely controlled by our hormones which makes Diindolylmethane (DIM) – a naturally occurring compound that’s produced when ingesting cruciferous vegetables like broccoli, cauliflower, and cabbage – beneficial when it comes to treating acne. It stimulates detoxifying enzymes in the gut and liver, and regulates androgens and oestrogen. Since hormonal acne results from an imbalance of oestrogens and the androgen testosterone, DIM in high enough levels can block androgen pathways to decrease sebum production and acne.

If you can’t get enough cruciferous veg in your diet, the ZitSticka Mood Food supplement is formulated to curb breakouts, control oil production, balance mood, relieve cramps and minimise bloating and contains a good dose of DIM.

Vitamin D 

According to Government findings, around one in six adults in the UK have low levels of vitamin D. This can result in inflammatory skin conditions like acne as vitamin D has antibacterial and anti-inflammatory properties needed by the skin to ward off bacteria causing acne and inflammation. Studies have shown that people with acne saw significant improvements once they started taking oral vitamin D supplements.

According to the NHS, 10 micrograms a day is enough for most people. However, if you’re low on Vitamin D and if you don’t have much sun exposure, or have Black or brown skin (as you’ll absorb even less vitamin D from the sun) you can go higher, but shouldn’t ever take more than 100 micrograms a day as this can be toxic. The JS Health vitamin D+ Formula contains 25 micrograms of the stuff and not only supports the skin, but the bones, brain and immune system health too.