👉 Tip#1: Want to put an end to painful, irritating acne breakouts? Try healing from the inside out.  Here are my top 5 favorite skin supplements to reduce acne and create healthier looking skin. Pair these with an anti-acne diet. 

Zinc tops the list for favorite acne fighter.  Clears skin. Blocks excess androgens (male hormones that increase acne), kills bacteria and unclogs pores by reducing keratin production.  Reduces oil production. Helps to maintain the integrity of collagen.  RECOMMENDED DOSE:  Zinc piccolinate 25 to 30 mg daily.  Take with food, otherwise will cause nausea. 

Omega 3’s (EPA and DHA) and GLA Omega 6’s are 2 powerhouses for clear skin.  DHA and EPA reduce inflammation, improve skin hydration and clear skin.   Did you know that supplementing with Omega 3 and GLA reduces acne outbreaks by 50%? Our diets are so depleted in these essential oils that healing your skin becomes that much easier once you restore normal levels.One study showed benefit at 1000mg of EPA and DHA daily.  RECOMMENDED DOSE: Take 1-3 grams of a quality fish oil containing EPA and DHA–Nordic Natural, Carlson’s brand, Douglas’ Quell, and Zymogen’s Monopure are some of my favorites.

Evening primrose oil (EPO) and Borage oil are anti-inflammatory superstars of the omega-6 fatty acids and help to heal cystic acne.  They regulate inflammation and balance hormones.  RECOMMENDED DOSE: One study showed benefit at doses of 2000 mg a day of Borage oil daily or EPO 500 to 1000mg daily.

Probiotics. We need a healthy gut to have healthy skin.  In fact, acne and other inflammatory skin conditions are mostly related to imbalances in our intestinal bacteria.  Probiotics are often an easy first step to healing gut imbalances.  Pair this with an anti-acne diet: Avoid cow’s milk dairy products, sugar and processed wheat products.  Studies show that there is a definite link between acne outbreaks and high-glycemic (high carb) diets.    RECOMMENDED DOSE: Depends on the brand.  Pick a broad spectrum quality brand with lactobacillus and bifidobacter species.  You should see improvement in 12 weeks.

B complex vitamins. Regenerate and renew your skin with plenty of B vitamins.  B6 prevents skin inflammation and over-production of sebum (the oil your skin produces at can create acne issues).  RECOMMENDED DOSE: Take a B-complex vitamin daily with methylated forms of B vitamins (methyl-folate instead of folic acid, methyl or hydroxycobalamin, not cyanocobalamin, pyridoxal-5-phosphate B6 are the key players to look for).  Best not to take B6 by itself but instead pair with appropriate doses of the rest of the B series.

Tea Tree oil.  Want to avoid topical chemicals? Use tea tree oil for blemishes to speed healing. NOW brand is a quality brand of essential oil that won’t break the bank. Apply several drops on blemishes.  Depending on your skin sensitivity, you may need to dilute this a bit with water to avoid irritation. You can use a cotton swab if needed.

👉 Tip#2: My Top 3 Meditation Apps for 2018.  Want to start meditating but have no idea how to start? Well today’s your lucky day.  You are just an app-click away from starting a habit that will slow aging, improve memory, improve focus. reduce anxiety, reduce stress, improve sleep and control pain.  Here are my top picks.

Headspace.  This meditation app is ideal for people just starting a meditation routine. The free version includes 10 exercises for beginners. The animations are super cute and light-hearted to help you understand meditation and how it applies to you.

Insight Timer.  With more than 4,500 free guided meditations and access to 750 meditation music tracks, you will find something that suits your needs.  Customize your meditation by selecting background sounds and meditation bells and length of meditation to create a unique user experience.

Simple Habit — best app for busy people.  “Meditate for just 5 minutes/day to reduce stress, improve focus, sleep better, relax faster, breathe easier, and more.” Recommended by Apple and Business Insider.

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Information offered here is for educational purposes only and does not constitute medical advice. As with any health recommendation, please contact your doctor to be sure any changes you wish to consider are safe for you!