Natural Therapies: Acne
Acne is one of the most common skin conditions in the world, affecting an estimated 85% of people at some point in their lives.
Acne starts when the pores in your skin get clogged with oil and dead skin cells. Each pore is connected to a sebaceous gland, which produces an oily substance called sebum. Extra sebum can plug up pores, causing the growth of a bacteria known as Propionibacterium acnes, or P. acnes. Your white blood cells attack P. acnes, leading to skin inflammation and acne.
Many factors contribute to the development of acne, including genetics, diet, stress, hormone changes and infections.
The main causes of acne include:
Clogged pores, caused by things like excess oil production and dead skin cells. Sebum is the type of oil released into hair follicles that can become trapped beneath surface of the skin and clog pores.
Bacteria.
Hormone fluctuations or imbalances. For example, when androgen hormones increase oil production rises. This often happens in teens and young adults suffering from acne, especially women experiencing PMS, irregular periods, pregnancy, early menopause, and other hormonal conditions such as PCOS
Poor diet, such as the “Standard American Diet” that includes lots of refined grains, sugar and unhealthy fats.
High amounts of stress and related problems such as depression and anxiety.
Use of certain medications, including corticosteroids, androgens, birth control pills and lithium.
Sleep deprivation.
Friction and irritation to the skin, such as from sports equipment and backpacks that can lead to acne breakouts on the chin, forehead, jawline and back.
Genetic predisposition.
Smoking and other causes of inflammation.
Once believed to strike most often during teen years, acne is now affecting millions of adult women, many of which never had a problem with acne in the past. While acne among adult women is usually linked to hormonal shifts and imbalances that occur during the menstrual cycle, or when transitioning into menopause. It is important to consider elevated stress levels, a lack of sleep and a poor diet might also be root causes.
A review published in the Archives of Dermatological Research found evidence that sleep deprivation, stress and other aspects of “modern life” are linked to adult female acne.
Nutrition and Lifestyle Interventions
Follow a Low Glycemic Load Diet
The relationship between diet and acne has been debated for years. Recent evidence suggests that dietary factors, such as insulin and glycemic index, may be associated with acne. A food's glycemic index (GI) is a measure of how quickly it raises blood sugar. Eating high-GI foods causes a spike in insulin, which is thought to increase sebum production. Because of this, high-GI foods are believed to have a direct effect on the development and severity of acne.
Foods with a high glycemic index include white bread, sugary soft drinks, cakes, doughnuts, pastries, candies, sugary breakfast cereals and other processed foods.
Foods with a low glycemic index include fruits, vegetables, legumes, nuts and whole or minimally processed grains.
In one study, 43 people followed either a high- or low-glycemic diet. After 12 weeks, the individuals consuming a low-glycemic diet had a significant improvement in both acne and insulin sensitivity, compared to those eating carb-dense foods. Another study with 31 participants yielded similar results.
As part of the protocol to treat acne from the inside out, it’s important eat foods that don’t cause blood sugar spikes or increased inflammation. Here are tips for following a acne-free diet:
Focus on eating lots of leafy green vegetables, berries and clean protein.
Increase consumption of wild fish, grass fed meat and cage-free chickens.
Healthy fats are essential to good skin health and treating acne breakouts at home, so include foods rich in omega-3s like wild-caught salmon.
Add zinc rich foods such as kefir, yogurt, lamb, pumpkin seeds and chicken. According to a recent study published in BioMed Research International, there is a correlation between low zinc levels and the severity of acne.
Eat more high fiber foods since fiber found in vegetables, fruits, nuts and seeds supports cleansing the colon and growth of good bacteria in the gut.
Add vitamin A containing foods to your diet, including spinach, carrots and beef liver.
Foods to avoid for acne-free skin include hydrogenated oils, gluten, wheat, sugar and conventional cow’s milk dairy products.
If you must have your dairy milk, consume goat’s milk or raw milk as researchers have found that conventional milk products can contribute to acne. In addition to conventional dairy, it’s important to exclude known allergens or foods you have a sensitivity to — common food allergens include gluten, tree nuts, soy, peanuts and shellfish.
Sugar and carbohydrate rich foods — Consuming excess amounts of sugar and grain products can feed yeast and candida in the body increasing acne.
Gluten and wheat — These foods cause inflammation of the gut, which also affects the skin.
Chocolate — Is high in compounds that can trigger acne. Eliminate chocolate completely if possible but if you consume it then make sure it’s pure dark chocolate.
Fried and fast foods — These foods contain a number of ingredients that cause inflammation including hydrogenated oils, sodium, chemicals, flavorings and sugar.
Hydrogenated oils — Causes oily skin and are one of the main causes of acne. Hydrogenated oils can be found in foods like pizza and in packaged foods that contain soybean oil, corn oil, canola oil, and vegetable oil.
Cut Back on Dairy
The relationship between dairy and acne is highly controversial.Two large studies reported that higher levels of milk consumption were associated with acne.
Take a Probiotic Supplement
Remember, fighting acne requires both external treatment and an internal treatment. Probiotics support healthy digestion and immune system functioning, plus improves skin health by fighting acne.
Reduce Stress
The hormones released during periods of stress may increase sebum production and skin inflammation, making acne worse. In fact, multiple studies have linked stress to an increase in acne severity. What's more, stress can slow wound healing by up to 40%, which may slow the repair of acne lesions.
The American Academy of Dermatology lists stress as a possible cause of acne flare-ups. Stress can cause levels of androgens to increase. Androgens stimulate hair follicles and oil glands in pores, increasing the risk of acne.
Tips for managing stress include:
talking to family, friends, a doctor, or other supportive people
getting enough sleep
eating a healthful, balanced diet and avoiding skipping meals
exercising regularly
limiting alcohol and caffeine consumption
practicing deep breathing, yoga, mindfulness, or meditation
Exercise Regularly
Exercise promotes healthy blood circulation. The increase in blood flow helps nourish the skin cells, which may help prevent and heal acne. Exercise also plays a role in hormone regulation.
Several studies have shown that exercise can decrease stress and anxiety, both of which are factors that can contribute to the development of acne.
It's recommended that healthy adults exercise for 30 minutes 3–5 times per week. This can include walking, hiking, running and lifting weights.
Staying Hydrated
Staying hydrated is extremely important because it makes it easier for acne sores to heal and reduces the overall risk of outbreaks. When the skin is dry, it can easily become irritated or damaged, resulting in pimples. Being hydrated also ensures new skin cells develop correctly as sores heal. There is no standard daily recommend water intake because each person’s water needs are different, depending on age, how active they are, temperature, and any medical conditions. Many health authorities recommend drinking between six and eight 8-ounce glasses of fluid daily.
Never Touching Pimples
Touching, rubbing, squeezing, or popping acne sores can also introduce more bacteria into the lesion, causing further infections. Squeezing a pimple can push bacteria and debris further into the skin, so the pimple may come back worse than it was before. Speak with a physician about large sores or those that are deep under the skin to find out how to remove them safely.
Avoid Too Much Sun Exposure
For acne-prone skin during breakouts, it’s important to protect against sun exposure. Ultraviolet rays stimulate pigment producing cells, increasing the risk of acne scarring. The best option is to use natural sunscreens and to only get an appropriate amount of direct sun exposure daily (about 15–20 minutes most days).
Commercial sunscreens contain chemicals that can irritate sensitive skin and acne-prone skin. Research shows that coconut oil has an SPF value of 8, as does olive oil. To use as sun protection, apply a moderate amount to exposed skin every couple of hours and try to avoid spending too much time in direct sunlight during “peak” hours, which is about from 10am-3pm each day.
Skin Hygiene
The Proper Cleanser: Cleanse gently
Many regular soaps have an acidity, or pH, that is too high and can irritate the skin, making acne worse. Choose cleansers, rinses, and washes with a pH closer to the skin’s natural pH of around 5.5 to reduce the risk of acne flare-ups and let sores heal.
Getting rid of stubborn pimples, blackheads and whiteheads starts with thorough but gentle cleansing of the skin.
Like hair products, makeup and skin care products contain ingredients that can cause acne. Common offenders include lanolin, mineral oil, aluminum, retinyl acetate, alcohol, oxybenzone, triclosan, parabens, polyethylene, BHA and BHT, and formaldehyde-based preservatives. Read ingredient labels to avoid putting these types of chemicals on your sensitive skin.
Gentle Skin Cleanser Recipe
INGREDIENTS:
1 tbsp coconut oil, melted
3 tbsp honey
1 tbsp apple cider vinegar
20 drops melaleuca essential oil
2 capsules of live probiotics
Directions:
1. Mix all ingredients together until well-combined
2. Pour into a convenient bottle and store in cool place.
Tone to Restore pH Balance
Toning is an important step in proper skin care. It helps to remove any residue after cleansing and helps to restore the skin’s natural pH levels.
Like other vinegars, it is known for its ability to fight many types of bacteria and viruses Apple cider vinegar contains several organic acids that have been shown to kill P. acnes. In particular, succinic acid has been shown to suppress inflammation caused by P. acnes, which may prevent scarring, lactic acid has been shown to improve the appearance of acne scars and may help dry up the excess oil that causes acne in the first place.
You can use pure apple cider vingegar as your evening and morning toner. Chronic acne can be the result of bacteria and fungi that continue to spread and grow on the surface of the skin. With a cotton ball, smooth ACV over skin paying particular attention to active breakouts and acne prone areas.
Exfoliate Regularly (but gently)
Clogged pores and dead skin both contribute to acne. It’s important to exfoliate properly to remove buildup, however keep in mind that commercially available scrubs are ridden with chemicals that can further irritate skin.
Exfoliation is the process of removing the top layer of dead skin cells. It can be achieved mechanically by using a brush or scrub to physically remove the cells. Alternatively, it can be removed chemically by applying an acid that dissolves them. Exfoliation is believed to improve acne by removing the skin cells that clog up pores. It is also believed to make acne treatments for the skin more effective by allowing them to penetrate deeper, once the topmost layer of skin is removed. Research on exfoliation and its ability to treat acne is limited. Some studies show that microdermabrasion, which is a method of exfoliation, can improve the skin's appearance, including some cases of acne scarring. In one small study, 25 patients with acne received eight microdermabrasion treatments at weekly intervals. 96% of the participants were pleased with the results and would recommend the procedure to others. Yet while these results indicate that exfoliation may improve acne, more research is needed.
DIY scrubs to fight acne and keep skin fresh are easy to make and economical. First, you need something that is gritty. Sea salt, brown sugar and ground oatmeal are good choices. In addition, you need a base. Coconut oil, kefir and honey are all good choices. These bases help to fight bacteria, fungi and candida overgrowth on the skin while the textured ingredients help to unplug pores and remove dead skin.
To make your own exfoliate mix two tablespoons of the dry ingredient of choice with 1–2 tablespoons of the base of choice. Rub into skin in a circular motion. Start at the forehead and work your way down, paying particular attention to problem areas. Remove with a damp cloth, and rinse well.
How to Make a Scrub at Home
1. Mix equal parts sugar (or salt) and coconut oil.
2. Scrub skin with mixture and rinse well.
3. Exfoliate as often as desired up to once daily.
Use Healing Masks
To hydrate and heal your skin, try applying masks a couple of times per week. Yogurt, honey, cinnamon, essential oils and other ingredients can be used to create soothing masks that help to hydrate skin and fight common causes of acne. Here are two mask recipes that are easy-to-make home remedies for acne:
Yogurt and Honey Mask: Mix one tablespoon of raw honey with one tablespoon of yogurt. Apply to face, paying particular attention to hairline, jawline and other acne prone areas. Relax for 10 minutes and gently wipe off with a damp cloth.
Cinnamon and Honey Mask: Mix two tablespoons of raw honey, one teaspoon of coconut oil and 1/2 teaspoon of cinnamon. Smooth over face. Keep away from eyes, as the cinnamon can be an irritant. Relax for 5–10 minutes and gently remove with damp cloth. Honey and cinnamon used together helps to fight acne because of its anti-inflammatory, antioxidant and antibacterial properties.
Add a couple of drops of tea tree oil to either of the masks above during an active acne breakout.
Both honey and cinnamon are excellent sources of antioxidants Studies have found applying antioxidants to the skin is more effective at reducing acne than benzoyl peroxide and retinoids .These are two common acne medications for the skin that have antibacterial properties. Honey and cinnamon also have the ability to fight bacteria and reduce inflammation, which are two factors that trigger acne. While the anti-inflammatory, antioxidant and antibacterial properties of honey and cinnamon may benefit acne-prone skin, no studies exist on their ability to treat acne.
How to Make a Honey and Cinnamon Mask
1. Mix 2 tablespoons honey and 1 teaspoon cinnamon together to form a paste.
2. After cleansing, apply the mask to your face and leave it on for 10–15 minutes.
3. Rinse the mask off completely and pat your face dry.
Moisturize
Contrary to popular belief, acne-prone skin still needs to be moisturized. Using topicals that focus on drying out the skin tricks the skin into producing even more oil, thereby further contributing to clogged pores and more acne.
Coconut oil is one of the most versatile and healthy oils. While it can be too heavy for some skin, coconut oil is generally an excellent moisturizer. A study published in Biomaterials found that lauric acid found in coconut oil demonstrates the strongest bacterial activity against acne caused by bacteria. There is an increasing demand for coconut oil beauty products because the lauric acid, antioxidants and medium-chain fatty acids hydrate and restore skin and hair.
To make a daily skin moisturizer, warm ¼ teaspoon of coconut oil in the palms of your hands. Smooth over your cleaned face and neck. Allow to soak into the skin for five minutes. Gently wipe off excess oil with a dry cloth. The amount that has been absorbed is all your skin needs, but any excess may cause a breakout.
Aloe vera is a tropical plant whose leaves produce a clear gel. The gel is often added to lotions, creams, ointments and soaps. It's commonly used to treat abrasions, rashes, burns and other skin conditions. When applied to the skin, aloe vera gel can help heal wounds, treat burns and fight inflammation. Aloe vera also contains salicylic acid and sulfur, which are both used extensively in the treatment of acne. Several studies have shown that applying salicylic acid to the skin significantly reduces acne.
How to Use Aloe Vera
1. Scrape the gel from the aloe plant out with a spoon.
2. Apply gel directly to clean skin as a moisturizer.
3. Repeat 1–2 times per day, or as desired.
You can also buy aloe vera gel from the store, but make sure it is pure aloe without any added ingredients.
Spot Treat With Tea Tree Oil
Tea tree oil is an essential oil that is extracted from the leaves of Melaleuca alternifolia, a small tree native to Australia. It is well known for its ability to fight bacteria and reduce skin inflammation; several studies show that applying 5% tea tree oil to the skin effectively reduces acne. When compared to 5% benzoyl peroxide, 5% tea tree oil did not act as quickly, but it did significantly improve acne after three months of use. It also resulted in fewer adverse effects like dryness, irritation and burning, compared to benzoyl peroxide. Tea tree oil is very potent, so always dilute it before applying it to your skin.
How to Use It
1. Mix 1 part tea tree oil with 9 parts water.
2. Dip a cotton swab into the mixture and apply it to affected areas.
3. Apply moisturizer if desired.
4. Repeat this process 1–2 times per day, as needed.
In addition, tea tree oil can be mixed at 4–8 drops of tea tree oil and one teaspoon of coconut oil or jojoba oil. Dap lightly onto the problem areas. Slight tingling is normal, but if the application causes lots of burning then discontinue use. Always use a carrier oil, as tea tree oil can be too harsh when applied directly to skin.
There are also several other ingredients you can use on skin to reduce inflammation, such as chamomile oil and aloe vera. These can especially be beneficial if your skin is irritated due to using products containing salicylic acid, benzoyl peroxide, or both
Supplements
Zinc Supplement
Zinc is an essential nutrient that's important for cell growth, hormone production, metabolism and immune function.
It is also one of the most studied natural treatments for acne. Several studies have shown that taking zinc orally helps reduce acne. In one study, 48 acne patients were given oral zinc supplements three times per day. After eight weeks, 38 patients experienced an 80–100% reduction in acne.
The optimal dosage of zinc for acne has not been established, but several studies have shown a significant reduction of acne using 30–45 mg of elemental zinc per day The recommended safe upper limit of zinc is 40 mg per day, so it is probably best to not exceed that amount unless under the supervision of a medical doctor. Taking too much zinc may cause adverse effects, including stomach pain and gut irritation.
Fish Oil Supplement
Omega-3 fatty acids are incredibly healthy fats that offer many health benefits. Fish oils contain two main types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA benefits the skin in several ways, including managing oil production, maintaining adequate hydration and preventing acne. High levels of EPA and DHA have been shown to decrease inflammatory factors, which may reduce the risk of acne. In one study, 45 individuals with acne were given omega-3 fatty acid supplements containing both EPA and DHA daily. After 10 weeks, acne decreased significantly.There is no specific recommended daily intake of omega-3 fatty acids, but most health organizations recommend healthy adults consume a minimum of 250–500 mg of combined EPA and DHA daily.You can also get omega-3 fatty acids by eating salmon, sardines, anchovies, walnuts, chia seeds and ground flaxseeds.
Holy Basil
Holy basil and sweet basil essential oils have been found to fight acne caused by bacteria. Additionally, Holy basil tea can be applied topically to the skin as a toner, serving as another of the many home remedies for acne. Either sweet basil or holy basil essential oils can also be added to the masks, cleansers or exfoliating recipes mentioned above.
Guggul
For individuals suffering from the cystic form of acne, a controlled clinical trial has found that Guggul supplements (also known as guggulsterone) outperformed 500 milligrams of tetracycline by a small margin. In the study, 25 milligrams of guggulsterone taken twice daily for three months resulted in the reduction of acne, but more importantly, 50 percent fewer participants had acne relapses. Researchers noted that patients with oily skin responded remarkably better to guggul than others in the study.
Other Topicals
Apply Green Tea to Your Skin
Green tea is very high in antioxidants, and applying it directly to the skin has been shown to help. This is likely because the flavonoids and tannins in green tea are known to help fight bacteria and reduce inflammation, which are two main causes of acne. The major antioxidant in green tea — epigallocatechin-3-gallate (EGCG) — has been shown to reduce sebum production, fight inflammation and inhibit the growth of P. acnes in individuals with acne-prone skin. Multiple studies have shown that applying a 2–3% green tea extract to the skin significantly reduces sebum production and pimples in those with acne.
How to Use It
1. Steep green tea in boiling water for 3–4 minutes.
2. Allow tea to cool.
3. Using a cotton ball, apply tea to skin or pour into a spray bottle to spritz on.
4. Allow to dry, then rinse with water and pat dry.
You can also add the remaining tea leaves to honey and make a mask.
Apply Witch Hazel
Witch hazel is extracted from the bark and leaves of the North American witch hazel shrub, Hamamelis virginiana. It contains tannins, which have strong antibacterial and anti-inflammatory properties. It is used to treat a broad range of skin conditions, including dandruff, eczema, varicose veins, burns, bruises, insect bites and acne. There are not any studies on the ability of witch hazel to treat acne specifically.However, there are several studies that show applying witch hazel to the skin can fight bacteria, reduce inflammation and help with healing.
How to Use It
1. Combine 1 tablespoon witch hazel bark and 1 cup water in a small saucepan.
2. Soak witch hazel for 30 minutes and then bring the mixture to a boil on the stove.
3. Reduce to a simmer and cook, covered, for 10 minutes.
4. Remove the mixture from the heat and let sit for an additional 10 minutes.
5. Strain and store the liquid in a sealed container.
6. Apply to clean skin using a cotton ball 1–2 times per day, or as desired.
Nevertheless, it is important to note that commercially prepared versions may not contain tannins, as they are often lost in the distillation process.
Manuka Honey
In one study, researchers observed that honey-impregnated wound dressings have gained increasing acceptance in hospitals and clinics worldwide. But they also pointed out it's unclear how they work. So they investigated the ability of three different types of honey to quench the production of free radicals. In their report, they stated that manuka honey was the most effective.
Jojoba oil
Jojoba oil is a natural, waxy substance extracted from the seeds of the jojoba shrub.The waxy substances in jojoba oil may help to repair damaged skin, which means it may also help speed up wound healing, including acne lesions.
Some of the compounds in jojoba oil might help to reduce skin inflammation, which means it may reduce redness and swelling around pimples, whiteheads, and other inflamed lesions.
In a 2012 study, researchers gave 133 people clay face masks that contained jojoba oil. After 6 weeks of using the masks 2 to 3 times per week, people reported a 54 percent improvement in their acne.
Try mixing jojoba essential oil with a gel, cream, or clay face mask and applying it to acne. Otherwise, place a few drops of jojoba oil on a cotton pad and rub this gently over acne sores.
Coconut oil
Coconut oil contains anti-inflammatory and antibacterial compounds.
These properties mean that coconut oil may destroy acne-causing bacteria and reduce redness and swelling of pimples. Coconut oil may also speed up healing in open acne sores. Coconut oil may be applied topically to acne prone areas.
Essential Oils to Reduce Acne Scars
If you’ve ever suffered from acne in the past, then you’re probably wondering how to get rid of acne scars that can remain for months or even years. Treating acne scars takes patience and perseverance. The sooner you start treating a scar, the better possible results. The vast majority of individuals who get acne will experience some degree of scarring.
For 6–12 months after an acne breakout, stay out of the sun as much as possible to avoid making dark spots and scars worse. When you are in the sun, use an all-natural sunscreen to protect skin. If scars do develop, dot a drop of rosehip seed oil or carrot seed oil on the scars twice per day until you notice a difference in the scar.
Coconut oil, lavender essential oil, honey and gentle exfoliation can also help prevent scars, depending on your skin tone and texture. To naturally help treat acne scars you can make a paste of raw honey, lavender essential oil, tea tree oil and frankincense oil.
Lower Testosterone
Naturally Occurring Anti-Androgens
Red reishi, which has been shown to reduce levels 5-alpha reductase, the enzyme that facilitates conversion of testosterone to dihydrotestosterone (DHT).
Licorice, which has phytoestrogen effects and reduces testosterone levels.
Chinese peony, which promotes the aromatization of testosterone into estrogen;
Green tea, which contains epigallocatechins and also inhibits 5-alpha reductase, thereby reducing the conversion of normal testosterone into the more potent DHT.
Black cohosh, which has been shown to kill both androgenresponsive and non-responsive human prostate cancer cells.
Chaste tree, which has a reduces prolactin from the anterior pituitary.
Saw palmetto extract, which is used as an anti-androgen although it shown no difference in comparison to placebo in clinical trials.
Details: Plant-Derived Anti-Androgen Therapies
Reishi (Ganoderma lucidum)
Red reishi, commonly known as LingZhi in Chinese, is a mushroom thought to have many health benefits. In a research study exploring the anti-androgenic effects of 20 species of mushrooms, reishi mushrooms had the strongest action in inhibiting testosterone (3). That study found that reishi mushrooms significantly reduced levels of 5-alpha reductase, preventing conversion of testosterone into the more potent DHT. High levels of DHT are a risk factor for conditions such as benign prostatatic hypertrophy (BPH), acne, and baldness.
Licorice (Glycyrrhiza glabra)
Licorice is a flavorful substance that has been used in food and medicinal remedies for thousands of years. It is also known as “sweet root,” licorice root contains a compound that is about 50 times sweeter than sugar. It has been used in both Eastern and Western medicine to treat a variety of illnesses ranging from the common cold to liver disease. Licorice affects the endocrine system because it contains isoflavones (phytoestrogens), which are chemicals found in plants that may mimic the effects of estrogen and relieve menopausal symptoms and menstrual disorders. Licorice may also reduce testosterone levels, which can contribute to hirsutism in women.
A small clinical trial published in 2004 by Armanini and colleagues found that licorice root significantly decreases testosterone levels in healthy female volunteers. Women taking daily licorice root experienced a drop in total testosterone levels after 1 month and testosterone levels returned to normal after discontinuation. It is unclear as to whether licorice root affects free testosterone levels. The endocrine effect is thought to be due to phytoestrogens and other chemicals found in licorice root, including the steroid glycyrrhizin and glycyrrhetic acid, which also have a weak anti-androgen effect.
White Peony (Paeonia lactiflora)
Chinese peony is a widely grown ornamental plant with several hundred selected cultivars. Many of the cultivars have double flowers with the stamens modified into additional petals. White peony has been important in traditional Chinese medicine and has been shown to affect human androgen levels in vitro. In a 1991 study in the American Journal of Chinese Medicine Takeuchi et al described the effects of paeoniflorin, a compound found in white peony that inhibited the production of testosterone and promoted the activity of aromatase, which converts testosterone into estrogen .To date, there have been no studies that translate or explore the clinical effects.
Green Tea (Camellia sinensis)
In addition to supporting the cardiovascular system and somewhat reducing the risk of cancer and type 2 diabetes, green tea may also have an important anti-androgen effect because it contains epigallocatechins, which inhibit the 5-alpha-reductase conversion of normal testosterone into DHT. As previously noted, this anti-androgen mechanism may help to reduce the risk of acne, and hair loss. As yet, no randomized controlled trials of green tea for these androgen dependent conditions have been conducted.
Spearmint (Mentha spicata [Labiatae])
Spearmint, usually taken in the form of tea, has been thought for many years to have testosterone reducing properties. It is commonly used in Middle Eastern regions as an herbal remedy for hirsutism in females. Its anti-androgenic properties reduce the level of free testosterone in the blood, while leaving total testosterone and DHEAS unaffected. One study has shown that drinking spearmint tea twice daily for 30 days (vs. chamomile tea, which was used as a control) significantly reduced plasma levels of gonadotropins and androgens in patients with hirsutism associated with polycystic ovarian syndrome. There was a significant change in patients’ self-reported dermatology-related quality of life indices. It is possible that sustained daily use of spearmint tea could result in further abatement of hirsutism.
Black Cohosh (Actaea racemosa)
Black cohosh (Actaea racemosa) is a plant of the buttercup family. Extracts from these plants are thought to possess analgesic, sedative, and anti-inflammatory properties. Black cohosh preparations (tinctures or tablets of dried materials) are used to treat symptoms associated with menopause, such as hot flashes.
Chaste Tree (Vitex agnus-castus)
Chaste tree (or chasteberry) is a native of the Mediterranean region and is traditionally used to correct hormone imbalances. In ancient times, it was believed to be an anaphrodisiac, hence the name chaste tree. Clinical studies have demonstrated effectiveness of medications produced from extract of the plant in the management of premenstrual syndrome (PMS) and cyclical mastalgia. The mechanism of action is presumed to be via dopaminergic effects resulting in changes of prolactin secretion from the anterior pituitary. At low doses, it blocks the activation of D2 receptors in the brain by competitive binding, causing a slight increase in prolactin release. In higher concentrations, the binding activity is sufficient to reduce the release of prolactin.
Saw Palmetto (Serenoa repens)
Saw palmetto is a small palm tree native to eastern regions of the United States. Its extract is believed to be a highly effective anti-androgen as it contains phytoesterols. This has been the subject of a great deal of research with regards to the treatment of androgenic alopecia and PCOS.
Summary of Effects of Plant Derived Anti-Androgens
Red Reishi (Ganoderma lucidum)
· Reduction in 5-alpha-reducatase enzyme activity, reduction in DHT levels
Licorice (Glycyrrhiza glabra)
· Reduction in total testosterone levels (effect on free testosterone levels not clear)
White Peony (Paeonia lactiflora) Paeoniflorin
· Inhibits the production of testosterone and promotes the activity of aromatase - the enzyme that converts testosterone into estrogen
Green Tea (Camellia Sinensis)
· Contains chemicals epigallocatechins, which inhibit the enzyme 5-alpha-reductase, and thereby reduce the conversion of normal testosterone into the more potent DHT
Spearmint (Mentha spicata[Labiatae])
· Decreases free testosterone, increases LH, FSH and estradiol. Reduction in patient reported measures of hirsutism
Black Cohosh (Actaea racemosa)
· Black cohosh extract has been shown to inhibit the proliferation of human breast cancer cells and kill both androgen-responsive and unresponsive human prostate cancer cells by induction of apoptosis and activation of caspases.
Chaste Tree (Vitex agnus-castus)
· Clinical studies have demonstrated effectiveness of medications produced from extract of the plant in the management of premenstrual syndrome (PMS) and cyclical breast pain (mastalgia) as well reduction of mild hyperprolactinemia.
Saw Palmetto (Serenoa repens)
Summary
· There is now a small amount of data showing that androgen, prolactin, and gonadotropin levels can be biochemically modulated by the active compounds contained within these natural sources.
· Further work is clearly needed before the use of such compounds becomes part of routine practice.
· There is currently a paucity of high quality data derived from rigorously conducted trials. However, there are a few clinical and pre-clinical studies, although small in number, that have demonstrated that some natural anti-androgens address the underlying pathophysiology and can have effects on endocrine mediated disorders.
· What is now required are several larger, well-controlled, randomized studies aimed at proving their efficacy. While this group of treatments may be slow to find favor and may not be used first line, it does at least appear to be more acceptable to patients because of its perceived more natural origins.
Foods to Lower Androgens
Nuts
· Nuts of any type are great for PCOS. Research has indicated that the monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) found in nuts have been shown to improve androgens as well as insulin and cholesterol levels in women with PCOS.
Fish
· There is some evidence regarding the effect of omega-3 intake on androgen levels in women with PCOS. In a study published in Iran Journal of Reproductive Medicine, overweight women with PCOS were randomized to receive omega-3 (3grams per day) or a placebo for 8 weeks. Testosterone concentration was significantly lower in the omega-3 group compared with placebo, after supplementation. After the trial, the percentage of regular menstruation in the omega-3 group was more than the placebo group (47.2% vs. 22.9%).
· Fish, in particular, cold water fish, are rich sources of omega-3 fatty acids. Examples of these types of fish include salmon, tuna, and trout.
Tea
· Studies have shown drinking tea (hot or iced) may help improve PCOS symptoms. Spearmint tea, for example, has been shown to have anti-androgen effects in PCOS and can reduce hirsutism
· Marjoram herb is reputed for its ability to restore hormonal balance and to regulate the menstrual cycle. A study published in the Journal of Human Nutrition and Diet investigated the effects of marjoram tea on the hormonal profile of women with PCOS. Women who were assigned to receive marjoram tea twice a day for one month were found to improve insulin sensitivity and reduce the levels of adrenal androgens compared to a placebo tea.
Red Reishi Mushrooms
Flaxseed
· Flaxseed has been shown to reduce androgen levels in men with prostate cancer. In a case study involving a 31-year old woman with PCOS, flaxseed supplementation (30 g/day) reduced total and free testosterone. The patient also reported a decrease in hirsutism at the completion of the study period.8 Further research of flaxseed supplementation on hormonal levels in women with PCOS are warranted.
Supplements to Decrease Testosterone Naturally
DIM 120mg
Calcium D Glucarate 200mg
Spearmint tea 2 cups per day
Black Cohosh 40mg BID
Saw Palmetto 160mg BID
Chaste Tree (Vitex) 20-40mg per day
Probiotic containing Bifidobacterium lactis
Medical Treatments for Acne
There are many medical treatment options for acne, many of which are highly effective, though they can cause some side effects and may not be right for everyone.
Popular OTC treatments for mild to moderate acne sores contain the following active ingredients:
Salicylic acid is a common active ingredient that helps remove excess cells that trap sebum and bacteria inside pores. It can also cause redness and dryness, especially on sensitive skin. Start with a product containing 0.5 percent to 3 percent salicylic acid.
Hydrogen peroxide
Alpha hydroxy acids
Benzoyl peroxide helps kill bacteria found inside pores, which helps prevent pore clogging. This can reduce infections, redness and inflammation, but sometimes causes negative reactions like dryness, burning and peeling. Always start with a lower concentration to test your reaction, such as a lotion with 2.5 percent benzoyl peroxide. Benzoyl peroxide helps kill bacteria found inside pores, which helps prevent pore clogging. This can reduce infections, redness and inflammation, but sometimes causes negative reactions like dryness, burning and peeling. Always start with a lower concentration to test your reaction, such as a lotion with 2.5 percent benzoyl peroxide.
Physicians may prescribe stronger medication to treat acne, including:
tretinoin gels and creams
clindamycin gels and creams
oral antibiotics
oral isotretinoin
oral contraceptives
anti androgens