The secret to clear, smooth skin could be as simple as taking a supplement and eating more healthy fats.
One study found that a combination of following the Mediterranean diet (which prioritizes fish, nuts and olive oil) and taking an omega-3 supplement helped clear the skin of people with mild to moderate acne.
Researchers at Ludwig Maximilian University of Munich in Germany studied the combination in 60 people who followed the diet and took a daily omega-3 supplement.
People with higher levels of omega-3s, a healthy fat measured in their blood, saw a more significant improvement in their acne compared to those whose healthy fat levels remained below recommended levels.
The secret to clearer skin, according to researchers, is omega-3 found in foods that make up the Mediterranean diet and in supplements.
These healthy fats help reinforce the structural integrity of cells throughout the body and can reduce inflammation, a leading cause of acne, which affects approximately 50 million Americans.
The Mediterranean diet is one of the most studied and scientifically endorsed diets. It is often prescribed to people with chronic diseases, 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 and cause inflammation. The body’s response to the bacteria is to send white blood cells to the area, causing redness, swelling, and pus.
Despite their importance to cellular health, an estimated 68 percent of adults and 95 percent of children in the United States do not consume enough omega-3s to meet their nutritional needs, according to the U.S. Dietary Guidelines.
While people can get their omega-3s from foods like salmon, walnuts and canola oil, there are also supplements on the market for between $15 and $30.
Of the 60 individuals in the latest study published in the journal Journal of cosmetic dermatology98.3 percent were omega-3 deficient at baseline. Acne severity decreased significantly in those who achieved target omega-3 fatty acid levels during the study.
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 inflammatory and non-inflammatory skin lesions and pimples, and also improved people’s quality of life.
They determined the effectiveness of diet and supplements together in influencing acne by measuring omega-3 levels in the blood. Those with higher levels experienced greater improvement in their skin.
Dr Anne Guertler, from Ludwig Maximilian University of Munich and co-author of the study, said: ‘Lifestyle interventions, including dietary recommendations, should not be seen in opposition to prescription drugs, but rather as a valuable adjunct to any modern acne treatment plan.
‘Future studies should build on the foundations established 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 published in 2009 and incorporated the use of regional herbs and spices “because they give 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.
Meanwhile, ALA is found primarily in oils used for cooking in many Mediterranean countries, including seed oils such as canola and soybean, nuts, beans, chia seeds and spinach.
Acne is often an inflammatory condition, and DHA and EPA are especially effective at reducing inflammation in the body.
Omega-3 fatty acids can also improve the skin barrier to protect it from irritants and maintain moisture, as well as regulate the production of sebum, the oily substance that clogs skin and leads to acne.
The Mediterranean diet is largely made up of omega-3-rich foods. In addition to reducing the risk of heart disease, obesity and dementia, it has a protective effect against stroke and dementia, and may prolong life.
Walnuts, salmon, flax seeds and sardines are some of the many foods that make up the much-praised diet inspired by the culinary traditions of the southern European countries bordering the Mediterranean Sea.
The American Heart Association formally endorsed the heart-healthy diet when a study by AHA-affiliated researchers found that women with high adherence scores of six or more were 23 percent less likely to die from all causes, while those with a score of four or five had a 16 percent lower risk.
The diet, first researched and recommended in the mid-20th century, is based on the diets of countries bordering the Mediterranean Sea, borrowing food traditions from Spain, Italy, Greece and Morocco, among others — areas that when the diet was developed had lower rates of heart disease and other chronic conditions.
It includes vegetables and fruits and recommends reducing red meat consumption and incorporating healthy fats, especially extra virgin olive oil, seed oils, nuts, beans, olives and avocados.
The diet also recommends exercise, being the first dietary pyramid to do so.
Two places along the Mediterranean where this style of eating is common are known as blue zones: areas where people consistently live to 100 years old.
