THE LONDON CLINIC OF NUTRITION

The Ultimate Guide

to Healthy Skin
 CONTENTS
ACNE DIETS: NUTRITIONIST APPROVED FOODS FOR CLEAR SKIN
pg. 2-5

HORMONES, ECZEMA AND HOW NUTRITION CAN HELP

pg. 6-10

HOW TO GET CLEAR SKIN NATURALLY: A TIMELINE FOR RESULTS

pg. 11-19

THE BEST VITAMINS FOR SKIN HEALTH

pg. 20-24

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 ACNE DIETS:
NUTRITIONIST APPROVED
FOODS FOR CLEAR SKIN
In this article, we’ll explore the association between acne and nutrition, foods
that cause acne, some of the anti-acne foods and highlight the best
acne treatment nutrition.

Acne is a chronic inflammatory condition microbial overgrowth of a pathogen

that affects the sebaceous unit of the
skin. It is estimated to affect 9.4% of the
global population, making it the eighth
most prevalent disease worldwide.
Many different mechanisms have been
explored and investigated in relation to
the development of acne. Key pathogenic
factors include rapid shedding of skin
cells (follicular hyper-keratinization),
called Propionibacterium acnes,
increased sebum production and complex
inflammatory mechanisms involving both
innate and acquired immunity. In
addition, studies have suggested that
neuroendocrine regulatory mechanisms,
hormones, nutrition, and genetic factors
all may contribute to the multifactorial
process of acne pathogenesis. [2]

ACNE NUTRITION FACTS

A diet for acne-free skin needs to provide

carbohydrates with a low glycaemic index
such as whole grains brown rice, brown
bread, rye, millet, bulgur wheat [4].

Reduce dairy consumption and try

fortified plant milk instead. If your skin
complaints continue to persist, consider
eliminating allergens such as wheat, dairy
and eggs.

Include probiotic-rich foods such as

kombucha and kimchi to support the
skin’s (and gut) microbiome [5].

Take a good quality and pure omega 3

supplement to support skin hydration and
regulate the inflammatory response of the
skin.

Consider supplementing with marine

collagen, a natural source of type 1
collagen that is easily absorbed.

Foods that cure acne are rich in a variety

of vegetables and (some) fruits of rainbow
colours. Particularly green and orange
ones for their carotenoid and polyphenol
content.
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WHAT FOODS HELP CLEAR ACNE?

The skin is our largest structural organ.
It protects the body from damage and
provides a surface for external
interaction. Most crucially, it’s the only
organ we have ongoing visual access to.
Our skin is a true reflection of our inner
health and vitality and provides us with
good insight to what might be going on
metabolically within the body. If we
don’t pay close attention to what we put
into our bodies, the message we get will
be in red, especially in the case of acne.
So, what does optimum nutrition for
acne mean? Recent evidence reveals that
the acne diet plan is rich in
phytonutrients, Vitamin A, C, D, E, zinc
and foods high in omega 3 and
probiotics. Here are a few of our
favourite superfoods:

Kale is high in fibre, this nutritious superfood is packed with vitamins A, C, B6, C,
K and folate, manganese, calcium, copper, potassium and magnesium. It also
provides some exciting phytonutrients such as chlorophyll, the king of
phytochemicals! Chlorophyll has the ability to bind to toxins [6] a crucial pathway
to support clear skin. Vitamin C in Kale has been shown to promote collagen
formation, helping to repair acne scars faster by increasing cell turnover rate. Kale
also contains kaempferol, a flavonol that helps to reduce inflammation.

Broccoli is kind of a big deal and everyone is raving about this brilliant veg. It
contains a phytonutrient called glucosinolates that is converted into a very
important antioxidant called sulforaphane. Sulforaphane supports the clearance of
detoxified oestrogen, which may be one piece of the puzzle in acne treatment
nutrition.

Sweet Potato provides one of the most recognised phytonutrients, beta carotene.
Beta carotene is converted into vitamin A by the body, which is quite possibly the
most important skin nutrients out there.

Berries are high in vitamin C and countless colourful flavonoids, many of which
have been shown to enhance collagen production and improve the barrier function
of the skin.

Pumpkins are high in zinc and fibre and both support skin health through different
mechanisms. Zinc reduces inflammation and acts as antimicrobial and fibre will
support your gut’s microbiome and the final phase of detoxification - the
elimination. Pumpkin seeds are one of the most nutritious snacks for acne as they
are naturally high in zinc.

Fresh herbs like turmeric, ginger and rosemary are high antioxidants that have
anti-inflammatory and antimicrobial properties.

3

WHAT FOODS SHOULD I
AVOID FOR ACNE?
The relationship between acne and
nutrition is well documented although
still not conclusive. There is strong
evidence to suggest that milk, processed
foods and sugars can aggravate the
symptoms of acne [12]. Here is the list of
foods you may want to exclude (or at
least reduce) from your diet.
Milk and dairy products: The
probable cause of the comedogenic
effects of milk is the hormones
produced by cows. There is evidence
to suggest that milk increases
hormones such as insulin-like growth
factor (IGF-1), testosterone and its
conversion to DHT (more on this
later) and also progesterone [13] – all
implicated in the development of
acne.
Highly processed foods: Acne is
strongly associated with eating a
Western-style diet high in empty
calories, trans-fats and refined
carbohydrates [14]. So, opting for a
diet that is full of fresh plant foods,
herbs and spices and good quality
protein is definitely going to improve
the look and feel of your skin.
Refined grains and sugars: A recent
study found that people who
frequently consumed refined sugars
had a 30% greater risk of developing
acne, while those who regularly ate
pastries and cakes had a 20% greater
risk [15]. Try swapping your cake for a
lovely fresh fruit salad to increase
those colourful flavonoids in your
diet.
Chocolate: There is evidence to
suggest that chocolate is another
trigger food and may increase the
number and size of pimples [16].
Food sensitivities and allergies may
also be contributing to the
development of acne. An elimination
diet could help pinpoint trigger foods
that might aggravate your symptoms.
HOW CAN I STOP
HORMONAL ACNE?
Insulin, a hormone that is released every
time you eat to regulate your blood sugar
[17]. Insulin resistance, a condition in
which the cells fail to respond normally
to insulin, have been implicated in the
aetiology of acne hence why acne is
often referred to as the ‘skin’s diabetes’.
Insulin resistance exacerbates oily and
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acne prone skin by increasing the
proliferation of keratinocytes and also
stimulates the synthesis of androgens
like testosterone, leading to high sebum
production, a recognised correlate of
acne severity.
Nutritional tip: Reducing sugar in your
diet may help reduce acne. Just
remember, all in moderation, we all
deserve a little treat every now and then.
IGF-1, otherwise known as insulin-like
growth factor 1, a naturally occurring
growth hormone [18]. IGF-1 has been
shown to be raised in acne sufferers and
it directly stimulates keratinocyte
proliferation.
Nutritional tip: For an effective
hormonal acne diet, sorting out your
macros is a good place to start. Increase
good quality protein and fats and reduce
foods that are highly processed and have
high glycaemic index.
Testosterone, a sex hormone produced
in both men and women [19]. In acne
patients, there is a greater activity of an
enzyme called 5-α-reductase, which is
responsible for the conversion of
testosterone to the more potent form
dihydrotestosterone (DHT). DHT has
been strongly implicated in the
development of acne.
Practical tips: Saw Palmetto extract has
been shown to reduce the conversion of
testosterone to DHT. Our clinic provides
specialist herbal advice to our clients.
Please get in touch to find out more.
Oestrogen and Progesterone, two of the
female hormones crucial for female
health, menstrual cycle and fertility.
Before menstruation, oestrogen and
progesterone levels fall and result in
proportionally higher levels of
testosterone.
Practical tips: Dietary and
supplementation advice is often different
for women who are on any form of
contraception and patients with pre-
existing hormonal conditions such as
PCOS or endometriosis as there may be
an increased need for certain nutrients
and other considerations. It is important
to work with an experienced practitioner
to individualise an approach that
considers your unique situation, genetics
and health status. At the London Clinic
of Nutrition we combine industry-
leading nutrition and functional
medicine expertise, alongside the latest
in-house testing, so we can attend to all
your health needs in one trip. Read more
about our experienced Practitioners here
who will provide you with personalised
support and advice.
Corticotropin-releasing hormone
(CRH), is a neuropeptide involved in
your stress response and also produced
by the skin. CRH has been reported to
play a role in inflammation, the
production of sebum and the
differentiation of keratinocytes thus
plays a key role in the development of
acne [20].
Practical tip: at a therapeutic level, zinc
supplementation may be useful at
reducing inflammatory lesions of acne.
Acne is considered to be predominantly a
hormonal condition but other factors
such as liver function, gut immunity,
toxicity, oxidative stress and
inflammation should also be considered.
Therefore, it's important to work with an
experienced practitioner to individualise
an approach that considers your unique
body, genetics and health status.
5
 HORMONES, ECZEMA AND
HOW NUTRITION CAN HELP
In this article, we’ll explore common triggers; foods that we should include and
avoid to manage symptoms and eczema’s fascinating connection with
hormones and immunity.
Dry, itchy, red and inflamed skin, yes,
we are talking about dermatitis, most
commonly known as eczema.
Dermatitis is an inflammatory skin
condition and is commonly found on the
skin of the neck, hands, feet, elbows and
the back of the legs. It refers to a group
of conditions and includes many
different subtypes [1]. The most well-
known ones are atopic dermatitis,
contact dermatitis and seborrheic
dermatitis [2]. Atopic dermatitis (atopic
means ‘with a genetic predisposition’) is
the most common form, affecting 1 in 5
children and 1 in 12 adults in the UK [3].
The exact cause of eczema is still under
review but from emerging evidence, it is
clear that eczema is a multifactorial
disease. Skin barrier abnormalities,
immune system dysregulation, genetics,
stress and environmental exposure are
all thought to play a part [4].Identifying
triggers, that lead to flare-ups, is
essential for keeping your symptoms
under control and staying comfortable
[5]. Eczema affects everyone differently;
one person’s triggers may not be a
trigger for others. Also, eczema flare-
ups can happen at different times of the
year and often on different areas of the
body.
MAIN TRIGGERS
Food. You may experience a flare-up
after eating certain foods. There are
countless foods beyond the usual
suspects (dairy, gluten, lectins, egg, soy,
corn) that may trigger your symptoms. If
you’re sensitive to specific foods, it may
be worth doing an elimination diet.
When you reintroduce the food group,
carefully watch your symptoms. We also
suggest our food intolerance tests which
6
will help identify and eliminate key
allergens so inflammation can be
reduced and the gut lining and the body
can be given the opportunity to heal.
Stress and anxiety. Stress is a key
modulator in many inflammatory and
autoimmune conditions and is often
responsible for triggering an
inappropriate immune response in the
body. As such, it is paramount that
supporting your nervous system is
carefully tailored into your eczema
protocol and we target stress in our
functional medicine approach. Get in
touch for a complimentary discovery call
to find out how we can support you.
Skin infections and imbalance of the
microbiome. Just like the gut, our skin
has its own microbiome, a community of
bacteria, fungi and viruses that protect
against pathogens, helping to modulate
the skin’s immune response and
provides the skin’s barrier function.
Disruption of the skin microbiome can
impair the integrity of the epidermis,
increasing the risk of translocation of
toxins and microbes into the deeper
layers, leading to inflammation. Many
common skin conditions are associated
with an imbalance of the skin’s
microbiome [7]. In atopic dermatitis,
there appears to be a predominance of
the bacteria strain Staphylococcus
aureus when there is a flare up [8].
Poor gut health. Dysbiosis of the gut
flora, poor intestinal barrier function,
possible pathogenic bacteria, fungal or
parasitic overgrowth are all known
triggers in the complex pathogenesis of
eczema. You may find that your eczema
is triggered following antibiotic
treatment as it has a negative impact on
the gut’s microbiome and seems to
reduce the gut’s beneficial bacteria.
Environmental toxins (detergents,
scented products and certain fabrics).
Your skin’s delicate microbiome is easily
disrupted by environmental toxins so try
and opt for more natural household
products to minimise exposure to toxic
load.
Hormonal changes. In females, this is due
to the drop in oestrogen, which can
occur during menopause, pregnancy and
right before a menstrual cycle. More on
this below.
WHY DOES MY SKIN FLARE
UP BEFORE MY PERIOD?
In women, hormone fluctuations may act
as a trigger for eczema, causing a flare of
symptoms. The fluctuations of these
hormones are commonly experienced
just before and during menstruation,
during pregnancy, following pregnancy
and during menopause. The main
hormones involved in regulating skin
health appear to be oestrogen and
progesterone.
The skin has numerous oestrogen
receptors and cyclical hormonal
fluctuations may influence the skin’s
ability to produce lipids, influence the
skin’s thickness, skin hydration and
barrier function. Thanks to this
fascinating connection, oestrogen has
been implicated in many functions of the
skins.
Modulating collagen and sebum
production.
Influencing water binding capacity
and fluid retention.
Providing elasticity thus improving
wound healing.
When oestrogen drops, which occurs
during the premenstrual period, there
are profound effects on the skin. These
changes include increased water loss,
imbalance of the skin’s microbiome and
decreased wound healing. These
processes can aggravate the skin that
may already have compromised integrity
due to the lack of a protein called
filaggrin [9]. The damaged skin barrier
might result in decreased hydration,
changes in pH and dry skin, allowing
pathogens to penetrate the skin.
It is estimated that around 47% of women
with Atopic Dermatitis experience
worsening of their symptoms during the
premenstrual week [10]. This condition is
often referred to as premenstrual
dermatitis or oestrogen dermatitis [11].
7
WHAT AUTOIMMUNE
DISEASES ARE ASSOCIATED
WITH ECZEMA?
As mentioned above, eczema is a
complex, multifactorial disease that
often involves a nexus of physiological
processes but at its core, the immune
system has a lot to answer for. A well
balanced immune system usually relies
on two branches of the adaptive immune
system: T helper cell 1 (Th1) and T helper
cell 2 (Th2) working in harmony. Th1
cells generate a response to intracellular
pathogens (bacteria, virus, abnormal
cells) whilst Th2 cells target extracellular
pathogens (toxins, parasites, allergens).
After one of these branches are
activated, they should always return to
balance to maintain immune
homeostasis.
However, C section births, formula
feeding, low maternal Vitamin D status
and early antibiotic use will impair the
proper development of the infant’s gut
microbiome and ultimately their
immunity. Indeed, Th2 dominance has
been observed in many autoimmune
conditions including eczema, as early as
infancy [12].
Eczema is a multifactorial disease and
many different pathways play a part in
the development of its complex
pathophysiology. Here at our clinic, we
can explore and investigate all pieces of
the puzzle through our very detailed
functional medicine approach. Here are
the key mechanisms we would look at:
Skin dysbiosis and impaired skin
structure
Disruption to the skin’s microbiome can
affect the skin’s epidermal integrity,
leading to increased access of toxins,
microbes and allergens which then might
drive the inflammation further.
Genetics
Single Nucleotide Polymorphism (SNP) of
the gene FLG which encodes profilaggrin
(a protein that binds to keratin fibres
and crucial for moisturising the skin)
may lead to increased permeability of
the skin’s epithelium, increasing the risk
of Atopic dermatitis development [15].
Another gene called CLDN-1, which
encodes claudin, a tight junction protein,
may also be implicated in the progress of
Atopic dermatitis [16].

A recent study demonstrated that an

overactive immune system skewed
toward allergy alters lipid formation in
the skin of eczema patients, which
affects the skin’s barrier. Studies show it
is that change in the skin’s barrier that
then leads to the dry, cracked, itchy skin
that plagues those who live with atopic
dermatitis [13].

Furthermore, a new review has revealed

that atopic dermatitis was significantly
associated with one or more autoimmune
diseases. The strongest associations
were related to autoimmune conditions
of the skin and joint (ie Rheumatoid
arthritis) but celiac disease was also
associated with AD in men [14].

IS ECZEMA A SIGN OF
SOMETHING MORE
SERIOUS?
8
FOODS THAT CAN CAUSE ECZEMA

Maintaining an eczema friendly diet is key to the overall management of the symptoms.
Not everyone will have the same reactions or flare-up to the same foods. We would
always recommend working with a practitioner as they can help you identify your
trigger foods.

Eliminating foods that may put a burden on your immune system is a great place to
start.

Food allergens: Dairy, wheat, gluten eggs and in some cases, lectins have been
shown to exacerbate eczema symptoms.

High histamine foods may lead to skin reactions due to their histamine content:
these include ferments, citrus, cheese, processed meat.

Reduce exposure to pesticides: buy more organic foods to reduce the consumption
of environmental toxins.

Reduce refined sugars as they may increase inflammation of the skin due to their
effect on insulin.

Other problematic foods might include acidic fruits, yeast, tomatoes, fried or
processed foods.

We also have several IV nutrient drips that are specifically designed to support skin
health and vitality. Get in touch and find out more about our Anti-Ageing and Skin and
Beauty IV nutrient therapy available here at our clinic in London and as part of our
very exciting IV home service.

9
FOODS THAT CAN HELP
WITH ECZEMA
Eating an anti-inflammatory diet may
help lessen eczema symptoms.
For barrier function and hydration:
Support barrier function with
vitamins such as Vitamin A, C, D, E
and zinc.
Zinc supports skin integrity and
immunity [17] and also reduces
inflammation of the skin and
improves eczema symptoms. Good
sources include oysters, crab, organic
beef, pumpkin seeds, cashews,
chickpeas, almonds, kidney beans,
spinach.
Include Omega 3 rich foods as they
improve skin hydration and reduce
inflammation [18]. Mackerel,
sardines, anchovies are good sources
but always make sure they are from
sustainable and traceable sources.
Flax, chia, seaweed, spirulina and
some nuts and seeds are good veggie
alternatives.
Add water-rich foods such as
watermelon, strawberries, and
cucumber. These can help give your
skin and body the hydration it needs
to look and feel its best.
For gut health and immunity:
Include probiotic–rich foods such as
kombucha, kimchi, sauerkraut,
fermented tofu and kefir to support
the skin’s (and the gut’s!) microbiome
[19].
Increase your fibre intake to support
your gut microbiome and the final
phase of detox, elimination.
Include apples, blueberries, cherries
as they are high in quercetin a plant-
based flavonoid. It’s a powerful
antioxidant and antihistamine and
has the ability to reduce
inflammation as well as levels of
histamine in your body.
For the management of stress and
anxiety:
Magnesium gets depleted very
quickly when we’re stressed. It’s found
in foods such as; green leafy vegetables
(spinach, rocket, chard), legumes, and
fruit (avocado, bananas). It’s quite hard
to attain an adequate amount of
magnesium from the diet alone so you
may need to supplement to reach
therapeutic doses.
Try and aim for a diet that is low in
refined carbohydrate and high in
good quality fat. A bit like a
‘Palaeolithic’ diet that helps to
maintain blood sugar and supports
thyroid and adrenal function.
For detoxification and antioxidant
protection:
Include green foods such as broccoli,
spinach and kale as they provide
folate, a super potent antioxidant
called sulforaphane and chlorophyll,
all crucial for antioxidant protection
and liver detoxification [20] [21].
Use spices, especially turmeric and
rosemary, when cooking to offset the
formation of unhealthy compounds
that form with heat [22].
Eczema is considered to be
predominantly an inflammatory
condition of the skin but other factors
such as liver function, gut health,
exposure to environmental toxins and
oxidative stress should also be
considered. Therefore, it is important to
work with an experienced practitioner to
individualise an approach that considers
your unique body, genetics and health
status. At the London Clinic of Nutrition,
we combine industry-leading nutrition
and functional medicine expertise,
alongside the latest in-house testing, so
we can attend to all your health needs in
one trip.
10
 HOW TO GET CLEAR
SKIN NATURALLY:
A TIMELINE FOR RESULTS
In this article we’ll explore lifestyle and environmental factors that affect your
skin and provide you with a timeline of how quickly improvements can be
achieved to have clear healthy skin.

HOW TO HAVE CLEAR SKIN HABITS FOR CLEAR SKIN

QUICKLY – COLLAGEN
For a quick and effective result, collagen
is a good place to start both externally
and internally. Collagen is the most
abundant protein in the human body. It’s
often referred to as the ‘glue that holds
us together’ as it anchors cells to each
other to form sturdy fibrous strands.
These strands of collagen twist together,
giving structure to skin, bone mass,
muscle and forming the flexible fibres
used in ligaments. Its levels change
throughout our lifespan and may start to
reduce as early as in our 20s. Supporting
collagen formation through nutrition
could slow down this process and may
provide you with a glowing, luminescent,
clear skin just that little bit longer.
Sunshine: While moderate sun exposure
is encouraged to allow your skin to
synthesise Vitamin D, excessive
ultraviolet (UV) radiation has been shown
to reduce collagen production in the skin
(1). Perhaps limit your sun exposure
when the sun is the strongest (11am-
3pm).
FOODS FOR CLEAR SKIN
Bone broth has become a popular
addition to many people’s routine as it’s
packed with collagen building amino
acids as well as vitamin A &K, selenium
and zinc.
Vitamin C is vital for the synthesis of

11
collagen and elastin and it’s also an
antioxidant powerhouse both in the
dermis and epidermis (2). It’s found in
many foods such as citrus fruits, green
leafy vegetables, strawberries, red
peppers, apples, kiwi fruits and broccoli
just to mention a few.
Beta carotene can increase the skin’s
defence against UV radiation and helps to
maintain skin health and appearance (3).
Good food sources include carrots,
pumpkin, sweet potatoes, orange
peppers, broccoli, paprika and chillies.
Bioflavonoids, particularly, rutin and
hesperidin may be beneficial for collagen
production. Apples, buckwheat, most
citrus, figs, and both black and green tea
are all good sources.
CLEAR SKIN ROUTINE
Neals yard remedies’ Frankincense Intense
Lift is clinically proven to re-contour and
lift the skin with fast acting, anti-ageing
ingredients such as frankincense,
hyaluronic acid, collagen protective
phytonutrients and anti-inflammatory and
super-antioxidant turmeric.
PRODUCTS FOR CLEAR SKIN
There are around 16 different types of
collagen in the body and 80-90% of it is
type I, II and III (4). Most collagen
supplements contain type I, the most
abundant in skin. Bare Biology’s ‘Skinful’
collagen powder is sourced from wild-
caught cod, making it rich in type 1
marine collagen. Marine collagen
displays high resemblance with human
collagen and due to bio-availability, it is
easily absorbed through the gut wall (5),
in fact these types of collagen peptides
show up in your bloodstream just two
hours after you take them.
HOW TO HAVE CLEAR SKIN
OVERNIGHT
In theory, there is no such thing as clear
skin overnight. It takes time to get your
health and vitality to its optimum.
However, there are quite a few things you
can do that may help you get a glowing,
healthy and clear skin fairly quickly.
12
HABITS FOR CLEAR SKIN PRODUCTS FOR CLEAR SKIN

Sleep is so important for the body to carry
out some of its maintenance work. Healing,
repairing and recovering are essential
processes for all of our pathophysiology
within our body. Lack of sleep and stress
may increase inflammation and enhance
chronic skin condition progression, such as
acne (6). Regular sleeping patterns and
reduction of blue light before bed are
hugely important.
Sex – yes you read that right! Studies have
found the happy hormone called oxytocin,
released after an orgasm, has the ability to
reduce stress and anxiety which may
contribute to skin breakouts and chronic
skin conditions. It also increases blood flow
and oxygen to your skin which stimulates
collagen production, giving you an instant
glow, clear skin and rosy cheeks.
For a super-fast result, intravenous
nutrient therapy might be your best option.
We recommend our Skin and Beauty IV
therapy before big events such weddings
and holidays as it can give you that instant
boost. Typically, the effects of IV therapy
become fully noticeable after 12 – 24 hours
and they last for anything between 8 days
to 3 weeks.
You may also want to start with a high
dose, well absorbed Liposomal Vitamin C
product from Altrient.

FOODS FOR CLEAR SKIN

A fresh, light, nutritious meal that is low in

sugar and high in flavonoids – think about
eating a rainbow- might help you get a
good night’s sleep and wake up feeling
refreshed. Ideally no gluten and dairy.
Perhaps a quick stir fry packed with ginger,
turmeric and veg or a lovely chicken broth
with plenty of green herbs.

CLEAR SKIN ROUTINE

While it sounds harsh, chemical exfoliation

is actually the gentlest exfoliation method
and it could give you clear, glowing skin
pretty much overnight.

Alpha hydroxy acids (AHAs) are plant-

based ingredients that help to dissolve
dead skin cells on the surface of your skin.
Common AHAs include: glycolic acid, citric
acid, malic acid, lactic acid. Glycol Lactic
Radiance Renewal Mask is an exfoliating,
brightening, smoothing gel face mask that
can give you that instant glow within a few
hours as its ingredients help to dissolve
dead skin cells.

13
HOW TO HAVE CLEAR SKIN
IN ONE WEEK – DETOX
Detox is a popular word in health circles
but remains a controversial one. It’s
debatable whether we really need to
undergo special detox diets or programs
when our bodies are fully equipped to get
rid of toxins and waste products (both
extrinsically and intrinsically). Although
there may be fully functioning pathways
in place, we do need to support them,
especially in an increasingly toxic world.
Investigating liver, kidney and gut
function is important when addressing
skin issues to ensure these processes are
functioning properly.
HABITS FOR CLEAR SKIN
Rebounding on a trampoline for drainage
of the lymphatic system is a fun yet
effective exercise to get those lymph nodes
stimulated. Rebounding seems to increase
pathways of removing waste products from
the cells and from the body.
Ionic foot bath is a safe, gentle and non-
invasive detoxifying modality. The Ionic
foot bath’s patented technology results in
only bio-compatible electrical frequencies
entering the water. This elicits a relaxation
response. Concurrently, these frequencies
create an ionic field that cleanses and
purifies the body through the power of
ions. The process ionises the water as H2O
and splits into OH- (negatively charged
oxygen ions) and H+ (positively charged
hydrogen ions). These ions attract and
neutralise oppositely charged toxins.
Emotional detox: Let go of limiting
thoughts, identify and release outdated
emotions to relieve excess stress. Try
journaling, meditation or use deep
breathing to encourage the release of toxic
thoughts and emotions and begin replacing
old thoughts with new, expansive, positive,
and empowering affirmations (7).
FOODS FOR CLEAR SKIN
Eat plants containing polyphenolic
compounds (raspberry, blueberry,
strawberry, grape, etc.) for their ability to
protect genetic material from ionizing
radiation (8).
Add powdered mustard seeds to cooked
broccoli to increase formation of one of
the major detox compounds from
cruciferous vegetables, sulforaphane (9).
Greens contain chlorophyll which has the
ability to bind to toxins (10).
Use spices, especially turmeric and
rosemary, when cooking to offset the
formation of unhealthy compounds (e.g.
heterocyclic amines) that form with heat
(11).
Choose organic honey as it has been
shown to help reduce DNA damage from
pesticides (12).
Increase your fibre intake to support your
gut microbiome and the final phase of
detox, the elimination.
The liver is known for its prominent role
in detoxification. Liver health can be
supported by consuming high-quality
hypoallergenic proteins, green tea and
cruciferous vegetables.
Increasing your mineral (calcium, zinc,
iron, selenium) stores is crucial to reduce
heavy metal absorption.
14
CLEAR SKIN ROUTINE
A gentle daily skin routine is essential to
maintain the skin’s microbial balance. As
well as nourishing and hydrating the skin
you might find that some antimicrobial oils
such as tea tree or grapefruit seed oil can
be useful as short-term topical treatments.
Witch hazel, a natural astringent, may be
also effective in reducing pimples. Useful
to know when you’re looking to find out
how to have clear skin for teenagers.
PRODUCTS FOR CLEAR SKIN
Although research into the skin’s
microbiome is still at its infancy, we know
that supplementing with pre and probiotics
can support microbial diversity and
minimise intestinal permeability. As over
70% of our immune cells are located in the
gut, it makes sense to support the gut
microbiota with a prebiotic product. The
Bio.Me™ Prebio GOS is a supplement that
provides a standardised prebiotic called
galacto-oligosaccharides (GOS). GOS has
been shown to improve short chain fatty
acid production (SCFA), which is protective
of the epithelial cells of the gut lining and
it also promotes beneficial gut bacteria (19).
It might also promote hydration of the
upper layer of the epidermis and improve
inflammation and redness of the skin.
HOW TO HAVE CLEAR SKIN
WITHIN SIX MONTHS –
HYDRATION AND BARRIER
FUNCTION
Water is the main component of cells and
tissues, a major element of body fluid
compartments, and represents 60-75% of
the body’s composition. It is an essential
nutrient with unique properties as a
solvent for ionic compounds and solutes
and acts as a carrier with a central role
in cell homeostasis (20). Ensuring that
you drink plenty of water and include all
the essential electrolytes for proper
hydration is crucial for:
Concentration and mental clarity (21).
Optimum sport performance (22).
Healthy bowel and kidney function
(23).
Maintaining a healthy weight (24).
Prevention of headaches, not to
mention hangovers!
Removal of waste products and
proper detoxification (25).
Skin hydration and barrier function.
15
HABITS FOR CLEAR SKIN PRODUCTS FOR CLEAR SKIN

How to get clear skin naturally at home?
You can make an oatmeal bath at home.
According to a recent study, oat exhibits
anti-oxidant and anti-inflammatory
properties, which may be useful in
relieving symptoms of eczema, psoriasis
and acne (28).
Upping your water intake can be a healthy
and easy way to improve skin hydration.
Try to aim for 2 litres of water every day.
FOODS FOR CLEAR SKIN
Support barrier function with vitamins
such as Vitamin A, C, D, E and zinc.
Include Omega 3 rich foods as they
improve skin hydration and help reduce
inflammation (29). Mackerel, sardines,
anchovies are good sources but always
make sure they are from sustainable and
traceable sources. Flax, chia, seaweed,
spirulina and some nuts and seeds are good
veggie alternatives.
Add water-rich foods such as watermelon,
strawberries, and cucumber. These can
help give your skin and body the hydration
it needs to look and feel its best.
When you’re choosing an Omega 3
supplement there are a few things to look
out for:
The type of fish used for deriving the
fatty acids.
Purity and the level of pcbs, dioxins,
heavy metals.
Stability and the amount and variety of
antioxidants used in the product.
Sustainability and traceability.
Method of extraction.
The level and ratio of EPA and DHA.
Barebiology ‘Life and Soul’ Pure Omega 3
seems to tick all these boxes and they have
been awarded a ‘Friend of the Sea’
certificate for their sustainability and
traceability efforts.
The suggestions above may be useful for
people who have dry skin but if you are
experiencing chronic and persistent dry
skin, it may be time to investigate further.
Please feel free to get in touch for a Free 15
minutes discovery call to discuss your
health concerns and to match you with the
most suitable practitioner.

CLEAR SKIN ROUTINE

Using skin products that contain Vitamin A,

C, plant-derived antioxidants and some
hyaluronic acid (30), (31) is your best option
in promoting collagen production,
improving hydration and supporting skin
barrier function.

Coconut oil has emollient and anti-

bacterial properties so is a great and easy
addition to your daily routine. Studies have
shown that coconut oil can improve the
moisture content of dry skin and help
rebalance skin dysbiosis, thus improving
the symptoms of acne and eczema (32), (33).

16
HOW TO HAVE CLEAR SKIN
WITHIN ONE YEAR –
NERVOUS SYSTEM

As our most important adaptive interface,

the nervous system is central to health and
wellbeing. Stress is a key modulator in
many inflammatory and autoimmune
conditions and is often responsible for
triggering inappropriate immune response
in the body. So it is paramount that
supporting your nervous system is
carefully tailored into your skin protocol
and we target stress in our functional
medicine approach. Get in touch for a
complimentary discovery call to find out
how we can support you.

HABITS FOR CLEAR SKIN

Smiling: a recent study confirmed that

smiling and being happy gives you a glow
and it makes you look younger.

Laugh therapy – yes it’s a thing – is an

incredibly fun and effective remedy against
stress and anxiety.

Mindfulness, meditation and yoga

stimulate the vagus nerve activity through
breathing exercises and also help to
activate the parasympathetic nervous
system.

Improving sleep hygiene by setting regular

routine and reducing blue light in the
evenings could be helpful. Sleep is our
golden opportunity for rest and repair,
principally via the action of the sleep
hormone, melatonin, which is a potent
antioxidant and anti-inflammatory agent.

Forest bathing: did you know that forest

trees omit certain organic compounds
called terpenoids and terpenes that have
anti-inflammatory properties? Spending
time in nature is not only great for
reducing stress levels, it also has the
potential to reduce inflammation related to
chronic skin conditions such as eczema
and acne (34).

17
FOODS FOR CLEAR SKIN

If stress is a major trigger, try and aim for

a diet that is low in refined carbohydrates
and high in fat, a bit like a ‘Palaeolithic’
diet that helps to maintain blood sugar and
supports thyroid and adrenal function.

Modifying timing and frequency of eating

can be helpful to reduce glucose peaks and
dips (e.g. time-restricted feeding or
‘intermittent fasting’). Even just eating 2 or
3 balanced main meals rather than grazing,
helps to ensure appropriate secretion of
insulin and glucagon. Starting the day with
a protein-based breakfast could really help
(35).

Magnesium gets depleted very quickly

when we’re stressed. It’s found in foods
such as; green leafy vegetables (spinach,
rocket, chard), legumes, and fruit
(avocado, bananas). It’s quite hard to
attain adequate amounts of magnesium
from the diet alone so it’s recommended to
supplement to get a more therapeutic dose.
Alternatively, you could add Epsom salts,
or magnesium flakes to the bath for extra
subcutaneous absorption.

Vitamin C should be incorporated into

your diet as it’s essential for collagen
production, for the production of cortisol
(our stress hormone) and responsible for
our immune system. Vitamin C–rich foods
include red bell peppers, chili peppers,
strawberries, tomatoes, cranberries,
watermelon, goji berries, raspberries, and
cherries.

B vitamins support your nervous system

and energy levels, especially B2, B3 and B5.
To help to balance your blood glucose, you
can also use chromium, magnesium,
cinnamon and vitamin B3. Include foods
such as turkey, salmon, peanuts, lamb,
chicken, brown rice, buckwheat, spelt,
millet, and sunflower seeds, eggs, shiitake
mushrooms, lentils, mung beans, split
peas, avocados.

18
PRODUCTS FOR CLEAR SKIN
Invivo’s CatecholaCalm is an interesting
formula that is designed to support
catecholamine levels with apoptogenic
herbs and nutrients that help mood and
promote calmness and relaxation.
You may also find our Energy IV therapy
useful. It was designed to support energy
levels, to maintain blood sugar and provide
nutrients such magnesium and a B complex
for nervous system support.
CLEAR SKIN ROUTINE
Opt for calming aromatherapy in your skin
care, while gently moisturising and
nourishing the skin with something like
Rosehip oil you will benefit from the
addition of the therapeutic effects of
essential oil such as lavender, rose,
patchouli, bergamot or neroli.
Due to the complex pathophysiology of
skin conditions, it’s important to approach
it with a holistic, in-depth and
comprehensive support. Read more about
our Practitioners who will provide
personalised support and advice. Get in
touch to find out more.
19
 THE BEST VITAMINS
FOR SKIN HEALTH
In this article we’ll cover some of the most common concerns relating to skin
health and explore nutritional and lifestyle solutions with specific focus on the
best ‘skin friendly’ vitamins.
WHAT VITAMINS ARE
GOOD FOR DRY OR
EXTREMELY DRY SKIN?
Dry skin is a common condition and can
be caused by a number of factors
including vitamin and mineral
deficiencies, stress, allergies, aging,
dehydration and many other intrinsic
factors such as imbalance of the gut’s
microbiome, impaired fatty acid
metabolism and even thyroid
dysfunction.
The best vitamins for dry skin and their
mechanisms are discussed below:
Vitamin A is one of the most important
vitamins in relation to skin health. Its
role in barrier function and skin
immunity is well documented in many
research studies. Vitamin A is
responsible for regulating skin cell
turnover of the epidermis, without it,
our skin would become dry and rough.
Vitamin A deficiency has been linked to
follicular hyperkeratosis, a condition
marked by too much keratin production
in the hair follicles which can cause the
skin to take on a dry, rough, thickened,
scaly appearance. Vitamin A also
stimulates collagen production thus
preventing premature ageing of the skin
(2).
Vitamin C has been implicated in many
skin conditions due to its role in the
synthesis of collagen and for being an
antioxidant powerhouse both in the
the dermis and epidermis. Its deficiency
reduces collagen production which leads
to the thickening of the stratum
corneum (the most outer layer of the
skin) potentially reducing the skin’s
ability to retain water and balance
hydration levels. Vitamin C may also
contribute to the synthesis of fats that
help our skin to preserve its moisture
content and reduce water loss through
the epidermis (3). Vitamin C is kind of a
big deal in the prevention and treatment
of many diseases due to its capacity to
influence the methylation status of DNA
and histones (the basis of our genetic
blueprint) in our cells (4).
20
Vitamin E is another antioxidant that
supports skin cells to retain moisture,
contributing to a softer and healthier
skin. Vitamin E is also a great natural
emollient and its topical use has been
shown to result in supple and well
hydrated skin.

Vitamin D is responsible for the skin’s

barrier function by specifically
regulating the process involved in lipid
barrier formation (5). Just like Vitamin A,
it regulates skin cell turnover so
ensuring we have good vitamin D levels
is crucial for keeping our skin soft and
well hydrated.

Vitamin B3 in its niacinamide form,

promotes the ceramide (lipid) barrier of
the skin, which in turn helps retain the
skin’s moisture. This is particularly
beneficial for people with dry and
mature skin (6).

Hyaluronic acid is a glycosaminoglycan

and deserves a spot on this list as it
increases skin moisture and hydration in
people with dry skin (7). In a recent
supplementation study, 120mg of
hyaluronic acid per day reduced the
appearance of wrinkles with significant
improvements in skin lustre and
suppleness (8).

WHAT CONTRIBUTES TO
DEVELOPING OILY SKIN?
The sebaceous gland – located in the
dermis – is responsible for producing an
oily substance called sebum. Sebum
provides lubrication to the skin and
helps to make it waterproof. In some
people, the sebaceous glands can
produce too much oil which leads to oily
skin. The most common condition caused
by excessive sebum production is acne.
The key to successful treatment of oily
skin is to identify and address the
following underlying causes:
Genetic factors – a positive family
history is often a good indicator.
Imbalance of the skin’s and the gut’s
microbiome (the gut-skin axis).
Systemic inflammation.
Insulin resistance – exacerbates oily
and acne prone skin by increasing the
proliferation of keratinocytes and it
also stimulates the synthesis of
androgens.
High androgens – testosterone and
dihydrotestosterone (DHT, the more
metabolically active form of
testosterone) cause the sebaceous
glands to produce more sebum in the
skin.
Changes in female hormone levels –
before menstruation, oestrogen and
progesterone levels fall and result in
proportionally higher levels of
testosterone.
Stress and other environmental
factors.

21
WHAT VITAMINS ARE
GOOD FOR OILY SKIN?

Vitamin A is by far the most researched

vitamin in relation to oily and acne
prone skin. Vitamin A is well known for
its role in supporting barrier function, it
also heals the skin and modulates sebum
production. Consuming dietary beta
carotene, the precursor of Vitamin A,
may be the most optimal option to
achieve good levels of Vitamin A in the
body.

Vitamin E stimulates skin regeneration

and has anti-inflammatory properties,
making it a promising tool in the
treatment of oily, acne prone skin.

Vitamin C has also been shown to

improve oily skin due to its anti-
inflammatory properties.Vitamin C may
help to reduce redness and swelling and
is good for accelerating the healing
process of the skin.

Vitamin B3 and B5 regulate the amount

of oil the sebaceous glands produce and
prevent them from going into overdrive
(9).

WHAT VITAMINS ARE

GOOD FOR HAIR, NAILS
AND SKIN?

The skin, together with hair and nails,

forms the integumentary system, a major
protective barrier which guards us from
chemicals, pathogens and other elements
of our environment. Both hair and nails
develop from the epidermis and are
composed of epithelium cells (dead
stratified squamous) which are rich in
protein, especially keratin. Strong nails
and glossy hair are considered great
signs of health and vitality. From a
naturopathic point of view, brittle nails
and dry, lifeless hair can be a good
indicator that some of the key vitamins
and minerals are deficient.

22
Vitamin C and Vitamin E may be useful
in supporting the integumentary system.
There is growing evidence to suggest
that oxidative stress is a pivotal
mechanism behind hair graying and hair
loss (10), thus, ensuring you have
adequate levels of these nutrients should
be part of your intervention.
Biotin is one of the B vitamins and has
many vital roles relating to the health of
skin, hair and nails (11). It helps to
protect your skin from water loss and
regulates fatty acid metabolism and it
has been shown to promote hair growth,
particularly in people who are deficient
(12). Brittle nails, scaly scalp, hair loss
and dandruff can be signs of biotin
deficiency.
Vitamin B12 and iron are essential for
the production of red blood cells and
haemoglobin and deficiency of these
nutrients have been implicated in hair
loss (13).
Nutrients that are essential in providing
the building blocks for hair and nail
growth: zinc, iron, copper, selenium,
silicon, calcium and magnesium, silica.
Proteins are also crucial for the health
and vitality of our skin, hair and nails,
especially the amino acids methionine,
lysine, cysteine, glycine and proline.
WHAT VITAMINS ARE
GOOD FOR SKIN
ELASTICITY?
Skin elasticity is the skin’s ability to
return to its original shape after
stretching. Your skin gets its
stretchiness and resilience from two
important proteins, collagen and elastin.
The loss of elasticity, called elastosis, is
a natural part of the ageing process
which starts to appear in our 30s or in
your 40s – if you’re one of the lucky ones
(14). This ageing process is a result of
both intrinsic (as with all internal
organs) and extrinsic factors (sun
exposure, stress, poor nutrition, high
alcohol intake, smoking and air
pollution) (15). Hormonal changes are
also key factors, particularly the natural
decline in oestrogen (16) and
testosterone (17) production.
Vitamin A (retinol) is converted to
retinoic acid in the skin and it has been
shown to modulate gene expression and
influence cellular processes in both the
epidermis and dermis, thereby exerting
potent anti-ageing effects on our skin.
Vitamin A also has a key role in the
prevention and treatment of UV-induced
skin damage (18).
23
Vitamin C is vital for the formation of
collagen and elastin. This great but
humble vitamin is also a powerful
antioxidant, which means that it can trap
free radicals that contribute to many
processes of ageing, including loss of
elasticity of the skin.
Vitamin E is another skin-friendly
antioxidant and has been extensively
investigated for its role in UV damage
protection (19). Vitamin E appears to
improve skin elasticity and vitality.
B vitamins – contribute to the
production of collagen in the human
body. Studies have shown that deficiency
of Vitamin B2 & B6 is directly correlated
with low collagen content of the skin so
including a good B complex may be
beneficial.
Get in touch and find out more about our
Skin and beauty IV therapy, available
here at our clinic in London.
DO MULTIVITAMINS HELP
SKIN?
A well-balanced multivitamin that
contains the key nutrients discussed
above can be a great tool to support your
skin health and your overall wellbeing.
Choose a carefully formulated complex
that is effective, pure, ethical and
contains therapeutic doses of vitamins
and minerals in their most bioavailable
and easily absorbed from. Look for
Vitamin D3 vs D2, methylfolate vs folic
acid, iron citrate vs iron sulphate and so
on. For the best skin support, choose a
good multi that contains the most
important nutrients: vitamins A, C, D, E,
B complex, zinc, iron, selenium and
chromium. Any plant derived
antioxidants like green tea, rosehip,
blueberry and turmeric are a bonus!

WHICH IS THE BEST

VITAMIN FOR SKIN
COMPLEXION AND GLOW?

Vitamin C, as mentioned above, is a

powerful antioxidant that stimulates
collagen production (24) making it your
number one ticket to a luminescent skin.
When applied topically Vitamin C has
been shown to brighten the skin by
reducing the appearance of
hyperpigmentation.

Biotin, helps to protect your skin from

water loss and regulates fatty acid
metabolism, giving your skin a healthy
complexion.

Vitamin B3 is known to increase keratin,

a protein that keeps your skin firm and
healthy.

Glutathione is one of the most important

‘free radical scavengers’ in the human
body. This great antioxidant has been
shown to reduce the appearance of
wrinkles, hyperpigmentation and
melasma (25).

24
 BOOK A COMPLIMENTARY
DISCOVERY CALL

Call us on 020 3332 0030 to see how our practitioners can

help you in achieving healthy and glowing skin.

100 Seymour Place. Marylebone

London, W1H 1NE, United Kingdon