13 Natural Remedies for Acne and PCOS
Acne is a common symptom of PCOS.
Elevated androgens (testosterone or DHEA) is one of three diagnostic criteria for PCOS. You must have two out three to receive a PCOS diagnosis:
-Elevated androgens
-Polycystic ovaries on an ultrasound
-Anovulatory cycles or irregular periods
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Acne connection to PCOS
When you have an overproduction of oil on your skin this can trap bacteria and dead skin cells in a gland on the surface of the skin which causes inflammation and acne. This overproduction of oil can be regulated through your hormones specifically, androgens. Androgens like testosterone and DHEA convert to form DHT which is an enzyme that can increase oil production in the sebaceous glands, the glands that produce oil. Blood sugar imbalances are often behind elevated testosterone levels, and stress and inflammation are often behind elevated DHEA levels. Also, mid cycle around ovulation is when testosterone peaks so it is common to note if you have acne during especially mid cycle.
Source: NIH, European Journal of Gynecology
With elevated androgens as the root cause you want to look a few things:
-Which hormones are high? Testosterone, DHEA, or both?
-What metabolic pathway am I favoring? 5-alpha or 5-beta (5-alpha is more androgenic, meaning if we are favoring this pathway symptoms can be worse)
-How are my stress levels? My cortisol levels?
-How is my gut health?
-Do I have symptoms of inflammation: gut issues, joint pain, skin rashes or psoriasis, allergies, autoimmune conditions
Here are 13 natural remedies for acne and PCOS:
1. Zinc
One of the great remedies for acne and PCOS are foods that contain zinc. Zinc is a great mineral that can be used for a lot of health benefits, but it specifically can be beneficial for enhancing skin appearance and decreasing acne. A mechanism for this can be that zinc has anti-inflammatory properties and it also can effectively reduce cutibacterium acnes which is a bacteria linked to acne production in the skin. Additionally, zinc can inhibit sebum secretion and production by its antiandrogenic property. Zinc foods for acne and PCOS include meat, oysters, mussels, shellfish, beans, seeds, and nuts.
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2. Omega-3
Another one of the great foods for acne and PCOS are foods with omega 3s. Polyunsaturated fats are fatty acids that contain at least 2 double bonds in the structure. Two types of polyunsaturated fats are omega 3 and omega 6. Most western diets consume a ratio of 1:20 of omega 3 to omega 6 when it should be 1:3. This evidence is correlated with acne incidence, showing that omega 6’s are pro-inflammatory and cause acne while omega 3’s have protective effects to decrease acne. Omega 3 sources include oily fish such as salmon, herring, mackerel, and sardines; fish oil and flaxseed oil; flaxseeds, walnuts, and chia seeds.
Source: 20808513
3. Vitamin D
Vitamin D is one of the essential fat soluble vitamins necessary for bone density, but it can also help to lower testosterone naturally to aid with acne and PCOS. Vitamin D can best be synthesized from the sun, but in the winter months in a cloudy climate, it is essential to supplement because vitamin D is not abundant in many food sources. Vitamin D paired with evening primrose rose oil may help to regulate your menstrual cycle and help promote ovulation. A study found that patients with acen were also more likely to have a vitamin D deficiency.
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4. Blood Sugar Balance
Blood sugar imbalances can lead to insulin resistance which is harmful for acne and PCOS. Insulin is a hormone released from the pancreas when you eat food, and its job is to take sugar into cells for energy. Think of it like the cell accepting the sugar is a lock and insulin is the key. When you are insulin resistant the cells deny the insulin with the sugar, so your blood sugar rises along with insulin levels. This would mean that the cell or “lock” changes so that the insulin or “key” no longer fits.
Avoiding insulin resistance will promote healing of acne and PCOS. Insulin resistance causes high levels of testosterone because when insulin levels are high in the blood, it will stimulate an enzyme called 17-hydroxylase which will help the ovaries to become stimulated to make more testosterone. Additionally, this process will inhibit the synthesis of a binding protein to testosterone which increases the abundance of free testosterone in the blood. This process results in an increase of DHT which will negatively affect acne and PCOS.
5. Spearmint Tea
Spearmint Tea is a great remedy for acne and PCOS, particularly for those dealing with elevated testosterone levels. Studies show that spearmint tea helps to decrease free testosterone levels and increase luteinizing hormone (LH), follicular stimulating hormone, and estradiol in those with acne and PCOS. Due to spearmint tea’s ability to inhibit testosterone, it can help to restore follicular development in the ovarian tissue and promote ovulation. If you struggle with elevated testosterone, hirsutism, or trouble ovulating, spearmint can be a great addition as one of the herbs for acne and PCOS.
Source: 17310494, 19585478, 29399556
6. Green Tea
Another one of the natural remedies for acne and PCOS is green tea. Studies found that green tea has properties in it to modulate the production and action of many androgens in the body to assist those with acne and PCOS. This mechanism is due to the catechins in green tea which are antioxidants.
Source: 11773671
7. White Peony & Licorice Tea
White peony contains a constituent called paeoniflorin, which has been shown to reduce serum testosterone levels. It promotes the aromatization (or conversion) of testosterone into estrogen, making white peony one of the natural remedies for acne and PCOS. TJ-68 is a traditional Chinese formula containing a combination of equal parts white peony and licorice. In a trial of 34 women with PCOS this combination significantly reduced serum testosterone levels. In a trial of 8 women with elevated androgen as similar effect was observed. Pairing white peony and licorice makes a great combination of herbs for acne and PCOS to help boost ovulation due to the testosterone lowering effects.
Source: 25524718, 1897494, 8012442, 7108310
8. Manage Stress
Stress can have a negative effect on acne and PCOS. Emotions that come with stress are anxiety, anger, and depression, and these have been predicted to change the gut bacteria balance which will increase inflammation and lead to irritation in the skin which causes acne. Other studies have looked at different mechanisms for why stress correlates positively with acne and PCOS severity. One is that stress can increase the androgen secretion from the adrenal glands which cause the sebaceous glands to grow larger. Additionally, the stress response leads to a release of Corticotropin-releasing hormone which is a derivative of cortisol, and this hormone leads to excess lipid production in the sebaceous glands. This is why managing stress can benefit as a natural remedy to acne and PCOS.
9. Turmeric
Another natural remedy to support acne and PCOS is turmeric. The active component of turmeric is called curcumin, which has anti-inflammatory properties. Inflammation can be a complication in women with acne and PCOS because of elevated testosterone levels. Additionally, turmeric is beneficial because it helps to improve insulin sensitivity. Another study also supported the effects that turmeric can lower testosterone naturally in women with acne and PCOS.
10. Cinnamon
Cinnamon is another natural remedy for acne and PCOS. Cinnamon extract and plain cinnamon are both shown to improve insulin sensitivity by lowering fasting blood glucose, making it a wonderful natural supplement to lower testosterone naturally.
Additionally, it was found that cinnamon has great properties to help women manage PCOS by regulating menstrual cycles and ovulation. As a result this can help to lower testosterone naturally which positively impacts acne and PCOS.
11. NAC
NAC stands for N-Acetyl Cysteine, which is the supplemental form of cysteine, an amino acid in our body that aids to produce a powerful antioxidant, glutathione. As a supplement, it helps to improve the body’s insulin response, lower testosterone naturally and helps to protect egg quality. It has also been shown to improve ovulation and pregnancy rates for those with PCOS. Because it helps with all 3 possible diagnostic criteria for PCOS, this is why NAC is one of the natural remedies for those with acne and PCOS.
Source: 22540635
12. Saw Palmetto
Native to the eastern regions of the US, saw palmetto is another plant that is one of the remedies for acne and PCOS. A study found that saw palmetto is a great natural remedy to reduce testosterone by inhibiting the 5 alpha-reductase pathway. Androgens either use the 5 alpha or 5 beta pathway. The 5 alpha pathway helps to convert testosterone into DHT which can cause acne and PCOS. Using the 5-alpha pathway means that you can be up to 3x more symptomatic than if you are favoring the 5-beta pathway. This is why even if your testosterone or DHEA are significantly elevated, but you are favoring the alpha over the beta, then you can experience more incidence of acne and PCOS.
13. Inositol
Inositol is a vitamin B-like compound shown to help to improve insulin sensitivity to help with acne and PCOS. Inositol can help to lower testosterone naturally levels due to its ability to improve insulin resistance and blood sugar control. It has been shown to improve egg development and quality, and improve insulin sensitivity which can be hindered if you have acne and PCOS. Though it can be supplemented, Inositol is found naturally in fruits like cantaloupe and citrus, but also in beans, brown rice, and other fiber rich foods.
Source: 29042448, 29042448
TAKE AWAY MESSAGE:
There are natural remedies for acne you can try if you have PCOS. If you’re looking to understand the root causes of your PCOS, check out my hormone testing packages HERE.
