neonbrand-5ddH9Y2accI-unsplash

There’s a lot that goes into [preparing for cosmetic surgery](https://aedit.com/aedition/how-to-prepare-for-your-first-plastic-surgery-procedure). Choosing a procedure and finding the right board certified plastic surgeon are paramount. You’ll also need to make necessary plans for recovery ([we’ve got a guide for that](https://aedit.com/aedition/best-plastic-surgery-recovery-nurses-centers-products)). But all of this is naught if you are not physically fit to undergo the surgical or non-surgical procedure you are interested in. As we’ve covered, [cosmetic surgery is not a substitute for weight loss](https://aedit.com/aedition/why-you-should-lose-weight-before-plastic-surgery), nor is it safe or effective to treat patients who are not at a healthy weight. It increases the [risk of complications](https://aedit.com/aedition/guide-to-cosmetic-surgery-complications) and lessens the likelihood of an optimal result. 

Because of this, it’s important to understand what role weight and body mass index (BMI) play in cosmetic surgery. From there, you may also be curious as to how you should safely go about losing any necessary weight. While taking the time to drop the lbs will cost you exactly that – time – it will almost certainly lead to a safer and more satisfactory outcome. Here, we’re breaking down what you need to know about getting in shape before cosmetic surgery. 

## **The Relationship Between BMI & Cosmetic Surgery**
You want to be at your healthiest before undergoing any elective procedure — including cosmetic surgery. From an aesthetic perspective, it is often recommended to be as close to your ideal weight as possible prior to surgery to maximize the results. “For body contouring procedures, ideal weight on your surgery day is within five to 10 percent of your goal weight,” says [Olivia MaDan, MD](https://aedit.com/provider/olivia-madan-md-34660), a board eligible plastic and reconstructive surgeon in Nashville. “Maintaining this weight range post-operatively should allow for long-lasting surgical results.”

But, depending on your weight, there are additional, non-aesthetic factors to consider. In 2011, an American Society of Plastic Surgeons (ASPS) task force classified patients with a BMI over 35 as ‘high risk.’ A more recent [2018 study](https://pubmed.ncbi.nlm.nih.gov/29595724/), meanwhile, determined a BMI over 30 – coupled with other factors – to be ‘high risk.’ Today, it is generally accepted that ‘high risk’ patients include those with body mass index between 30 and 35, with an elevated BMI being identified as an independent risk factor for surgical complications. 

BMI is meant to act as a measurement of body fat based on height and weight, though all you have to do is think back to your high school health class to remember that BMI is not a perfect measurement. Even so, it can be helpful marker. “Sometimes an elevated BMI can be an indicator for other medical comorbidities – like diabetes, obstructive sleep apnea, hypertension,” Dr. MaDan explains. All of these conditions can interfere with both the surgery itself and the recovery process.

## **Why Lose Weight Before Cosmetic Surgery?**
The goal of any cosmetic procedure (surgical or otherwise) is to achieve a safe and effective result. Being in the best possible shape pre-op is an important part of that. “I view surgery as a partnership with the patient,” Dr. MaDan shares. “The patient may not be concerned about their weight, however, when it affects patient safety, I explain to them why I may not want to take that risk as a surgeon.” In such cases, they can work together to “develop a plan to optimize patient safety and surgical outcome,” she notes.

As Dr. MaDan explains, elevated BMI carries a “[significant increased risk](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3950544/)” of wound healing problems. This is especially true of patients with comorbidities. “Strict blood sugar control is essential to facilitate wound healing and minimize risk of infection,” she says. “Strict blood pressure control can help to minimize the risk of bleeding ([hematoma](https://aedit.com/aedition/risk-of-hematoma-after-facelift)) after surgery.” Furthermore, “patients with obstructive lung disease or obstructive sleep apnea may not be candidates for the ambulatory surgery setting and may be more appropriate in the hospital setting,” she adds.

While every surgeon will have their own parameters, Dr. MaDan has a “strict rule” of only operating on patients with a BMI under 35 for [body contouring surgeries](https://aedit.com/procedure/body-contouring-solutions). “For patients in the 30 to 35 range, I review some before and afters that aren't dramatic transformations – but not necessarily suboptimal – to gauge the patient's expectations,” she explains. “I tell them that a similar result is a realistic outcome and that I would rather disappoint them before surgery instead of afterwards.” This, she says, is usually what kickstarts a discussion about weight loss to achieve more optimal results.  

Depending on the circumstances, Dr. MaDan says she has “[bariatric](https://aedit.com/aedition/what-its-like-to-get-plastic-surgery-after-bariatric-surgery-weight-loss) surgeon and a weight loss clinic” to whom she refers prospective patients. While she offers “check-ins” during the journey, she believes these cases are often best managed by experts, especially when medications, nutrition, and other factors may be involved. Once the patient has made progress, “I will re-evaluate the patient in further consultation before booking surgery,” she explains. This will likely involve both a virtual and in-person appointment. “If a patient is not within that goal weight range, I do not schedule surgery,” she says.

There are, however, some notable exceptions to the rule. “In my practice, I discuss the risk factors associated with elevated BMI and have some leniency when considering certain procedures,” Dr. MaDan notes. A prime example: [breast reduction](https://aedit.com/procedure/breast-reduction). “Some breast reduction candidates have elevated body mass index,” she shares. “It can be understandable – the patient can't necessarily exercise easily due to the size and weight of their breasts.” As such, most patients she treats with elevated BMI are undergoing a breast reduction surgery.  

## **How to Safely Lose Weight Before Cosmetic Surgery**
To start, we have to acknowledge just how personal weight loss is. Each and everyone of us has a different relationship with our body. Regardless, the goal should always be about improving overall health in a safe and sustainable way. That will hopefully parlay itself into a lifetime commitment to your health and wellbeing, which is why we are here to remind you to be patient and kind to yourself on the journey. 

Whether you are preparing for a weight loss surgery or a cosmetic procedure, proper nutrition will be vital to success. “It’s important to note that weight loss surgery patients who achieve some weight loss before surgery actually get better results than those that leave it to surgery alone, and this includes aesthetic procedures such as [CoolSculpting®](https://aedit.com/procedure/cool-sculpting) and CoolTone®,” says [Jennifer Hanway](https://jenniferhanway.com/), a board certified holistic nutritionist. Education, or a lack there of, has a lot to do with this. “[Surgery] does not help the client with the negative effects of overweight or obesity, nor does it help to educate them on which foods nourish the body or build great eating habits,” she notes.

Regardless of whether you are preparing for surgery or not, Hanway approaches all clients who are looking to “achieve healthy weight loss and improve their metabolic health” in a similar way. “My approach is not about rapid fat loss or fad diets, as these can lower the metabolism and a client’s ability to lose weight,” she explains. “I help my clients to improve all aspects of their health, including insulin resistance and inflammation, which, in turn, leads to healthy weight loss.” Achieving “optimum health” is particularly important for those in a pre-op stage because “they will need to be able to recover quickly and easily post-surgery,” she shares.

For this sustained success, Hanway offers the following tips:

1. **Focus on Food**: In Hanway’s estimation, 80 to 90 percent of weight loss comes down to nutrition alone. But that doesn’t mean you shouldn't be working out. “Combining [exercise](https://aedit.com/aedition/best-fitness-classes-workouts-exercises-to-try-at-home) with a strategic weight loss diet is the best way to get results fast – and results that last,” she notes.
2. **Don’t Count Calories**: “There is a big difference between ‘diet culture’ and eating foods that create a state of optimum health in the body,” Hanway emphasizes. From the 1970s until about five years ago, the focus was (wrongly) on calorie counting, low fat diets, and deprivation. “New nutrition science actually shows us that these methods do not contribute to healthy weight loss and can actually be harmful to metabolic health,” she cautions. Instead, she says the key to “achieving a healthy weight” is “eating foods as close to their natural state as possible” and “minimizing processed foods.” 
3. **Skip Sugar**: This likely goes without saying, but [sugary, processed foods](https://aedit.com/aedition/the-impact-of-candy-sugar-sweets-on-teeth-and-skin) are no one’s friend. “Blood sugar balance and insulin sensitivity is the key to helping your body burn fat for fuel and boosting your metabolism,” she explains. “When we eat foods that are high in added sugar and refined carbohydrates, they spike your blood sugar.” That increase tells the pancreas to release insulin. “When insulin is present in the body, we store our food as fat, rather than burning it for fuel,” she says.
4. **Treat Food as Fuel**: “Eating a diet that is [high in veggies, protein, and healthy fats](https://aedit.com/aedition/how-food-impacts-skin-aging) keeps your blood sugar and insulin levels low, allowing your body to tap into its stored body fat for fuel,” Hanway shares. 
5. **Work With a Pro**: “It can be hard to switch from that calorie counting mindset that so many people grew up with, but I love to educate my clients on how to eat foods that nourish their body, help them feel full and satiated, and help them achieve a healthy weight,” Hanway shares. In addition to private coaching, she developed her [Lean & Clean 8-Week Online Program](https://jenniferhanway.com/8-week-clean-eating-meal-plan-for-weight-loss) with this in mind. 

Just as no two cosmetic surgery patients are the same, no two weight loss journeys are alike. With the correct approach, however, there are some general rules of thumb for what is feasible. But, for starters, you have to be clear about what you are working towards. “It’s important to clarify that when we are talking about ‘weight’ what we actually mean is body fat, as we do not want to lose any lean muscle mass as that will actually lower the metabolism,” Hanway says. 

With that in mind, she typically likes to see a 20 pound weight loss over the course of three months in clients that have 30 (or more) pounds to lose. “For me, this means that the client is losing body fat — not water or muscle mass — and will actually keep that weight off in the future,” she explains. From there, a 40 to 50 pound weight loss can be achieved in six months, with up to 100 pounds in a year.

## **The Takeaway**
Deciding to undergo a cosmetic procedure is an extremely personal decision, as is deciding to be at your healthiest prior to proceeding with it. If you are unsure about whether or not you are a candidate for surgery, a consultation with a [board certified plastic surgeon](https://aedit.com/aedition/finding-the-right-plastic-surgeon-dermatologist-or-cosmetic-dentist) will shed light on the safest and most effective course of treatment for your anatomy and goals. If lowering your BMI is necessary, working with a nutritionist or weight loss specialist can help ensure you do so in a sustainable way. Whatever you choose, it’s all about feeling healthy and confident in your body!

Wellness

A plastic surgeon and nutritionist share their tips for safely getting in shape before undergoing elective procedures.

Do You Need To Lose Weight Before Cosmetic Surgery?

emma-jane-hobden-UNs7kXHGIe0-unsplash

Strange but true, the protein powder you down every day in the name of good health may be the cause for [breakouts](https://aedit.com/concern/acne). The reason? Those milk-based hormones found in whey protein stimulate the sebaceous glands, which can lead to acne. But before you give up on the powdered goodness altogether, it’s essential to know the role of dairy and how it affects the skin.

## **You Are What You Eat (and Drink)**
Ideally, everything that we consume should be beneficial and nutritious to the body. But life isn’t perfect and neither are our diets. While we are all about everything in moderation, there are plenty of regularly consumed foods and products that we believe to be good for us when, in reality, they aren’t.

Literally, every single morsel of food that we eat and every drop of liquid we drink becomes us. Our food is broken down and used for cellular growth and repair. The types of food we eat tell our hormones how to influence physiological changes in the body. “So, if we are eating a clean, minimally processed diet full of vegetables and fruits with lean proteins and healthy fats, then we are giving our bodies great ‘building blocks’ for every single cell in the body, including skin cells,” explains [Jennifer Hanway](https://jenniferhanway.com/), a board certified holistic nutritionist. She states that pairing this with foods that keep hormone levels stable helps keep the body functioning optimally from the inside out.

Good skin [starts in the gut](https://aedit.com/aedition/relationship-between-unhealthy-gut-microbiome-skin-conditions). The skin, our largest organ, directly reflects what is occurring inside the body, whether that's a harmonious balance of gut flora or an imbalance or deficiency of some sort. Jessica Sepel, nutritionist and founder of [JSHealth Vitamins](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fus.jshealthvitamins.com%2Fpages%2Fshop-all), says that the state of the gut affects the absorption of a nutrient, which may influence the progression of a condition or disease. “It's important to feed the skin all the amazing nutrients from the inside and limit foods that may be counterproductive to your complexion," she says. And when the gut is unbalanced due to a poor diet, it shows on the skin.

Certain foods, like dairy, processed meals, and [sugar-laden treats](https://aedit.com/aedition/the-impact-of-candy-sugar-sweets-on-teeth-and-skin) (all considered pro-inflammatory foods), instigate skin issues like redness, breakouts, dryness, and even eczema. But when it comes to protein powders — mainly whey-based ones — the connection to breakouts is considered solid since whey protein is milk-derived.

## **Milk It Real Good**
For years, it has been suggested that milk consumption may be an underlying cause for acne — other factors like hormones, bacteria, a buildup of dead skin cells, and oil production (to name a few) are also part of the formula for breakouts. However, the first correlation between the two actually [dates back to the 1960s](https://pubmed.ncbi.nlm.nih.gov/20338665/), when naysayers dismissed the idea of a relationship between diet and acne. From there, research by [Clement A. Adebamowo et al.](https://pubmed.ncbi.nlm.nih.gov/15692464/) further established the link between acne and dairy and discovered that milk intake increased among adolescents with acne in an analysis of women who had experienced acne in their teenage years. “They found a positive link with acne for total milk intake and skim milk intake,” Sepel says. However, it's important to note that the limitations of this study included the self-reporting diet. 
 
To add to the growing composite of data that [links diet to breakouts](https://aedit.com/aedition/relationship-between-food-and-acne-breakouts), the American Academy of Dermatology (AAD) [reports](https://www.aad.org/public/diseases/acne/causes/diet) women who drink two glasses of skim milk daily are more likely to have acne than those who don't. “Although the role of diet and acne is still being explored, research shows an association between [high-glycemic foods and acne](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257617/),” says [Marisa Garshick, MD](https://aedit.com/provider/marisa-garshick-md-313), a board certified dermatologist in New York City. “And limited evidence shows that some dairy (specifically skim milk) may be associated with acne.” 
 
And nutritionists notice the parallels, too. “In my practice and clinical experience, there is a huge link between skin health and dairy consumption, although this is still considered controversial and not necessarily widely accepted," Hanway notes. More [recent research](https://pubmed.ncbi.nlm.nih.gov/29778512/) shows a clearer association between the two, especially when exploring processed, low-fat forms of dairy. 

Regular consumption of dairy can contribute to [acne](https://aedit.com/aedition/how-to-treat-hormonal-acne-body-acne-cystic-acne-whiteheads-blackheads) in two ways:
 
1. **Gut Inflammation**: Dairy can cause inflammation in the gut, and high levels of inflammation increase the likelihood of breakouts.
2. **Increased Insulin & Testosterone**: It can also raise insulin and testosterone levels. Sepel explains that insulin-like growth factors (a hormone similar in structure to insulin) increase androgen levels (hormones that contribute to growth and reproduction), which may increase the production of sebum (the oil in our skin) and, therefore, contribute to acne.

As acne relates specifically to cow's milk, “we do not fully know how it contributes to acne, though it's thought that some of the hormones in milk may contribute to inflammation and breakouts,” Dr. Garshick shares. And it's not just whole milk that's to blame — skim milk is an equal culprit in the influx of dairy-prompted breakouts and even shows a more significant association with acne than other types of milk in some studies. Many of these findings, however, highlight the association but do not suggest that eliminating the food or drink will be the cure for even reducing the existing acne.

The net-net: If you reduce or cut it out from your diet, the acne may still exist.

## **All About Whey Protein**
We hate to be the bearer of bad news, but, if the skin is influenced by dairy and milk products and all that comes from them, then consuming milk-derived whey protein regularly very well could be the reason for [clogged pores](https://aedit.com/aedition/at-home-treatments-for-clogged-pores) and pimples.

The thought is that whey protein, unlike other types of protein powders, may trigger the release of insulin-like growth factor 1 (IGF-1), which can increase androgen and sebum production, and subsequent inflammation, leading to potential breakouts. Any pro-inflammatory food is often associated with problematic skin, and, as Dr. Garshick explains, foods with a high glycemic index lead to spikes in blood sugar levels and may trigger an increase in sebum production and inflammation, contributing to acne. 

That's not to say that all other types of protein are off the hook for being blamed for blemishes. But, again, it goes back to what we fuel our bodies with. If a non-whey-based protein powder results in poor gut health and increased inflammation, it too can negatively alter gut health and increase hormone secretion. “A hard-to-digest plant-based protein powder can raise inflammation and affect gut health (negatively affecting the skin), and a whey protein powder may cause these effects *and* trigger an increase in testosterone uptake, which leads to breakouts and acne," Hanway shares.

Cow's milk-derived whey protein is one of the most popular types of protein because of its high level of essential amino acids. Sepel says that leftover milk that thickens during cheese production contains six different growth factors linked to acne. “Whey protein is responsible for the effects of milk that stimulate the production and activity of insulin, which may contribute more to acne than the actual fat or dairy content,” Sepel shares.

Whey is one of two types of proteins in milk (the other is casein protein). There's less whey protein in milk than casein (about 20 percent compared to 80 percent), but whey is more common because it's a fast-acting digestible protein. As a result, the body consumes it quickly, so it acts as a good source of post-exercise fuel. In addition, whey protein is chock-full of branched chain amino acids (BCAAs), increasing muscle growth. “Dairy-based protein powders, such as whey or casein, may trigger acne because the levels of the amino acid leucine are higher in meat and/or dairy-containing diets compared to vegetarian and vegan diets,” Sepel explains. Leucine activates a growth regulator, possibly aggravating inflammation involved in acne.

While whey is the primary source in protein powders of unhappy skin, there is the potential for other ingredients to be present that can wreak havoc on your complexion, too. Always look at the ingredients list to see the exact type of protein powder inside. “Anything that says ‘whey protein isolate,’ ‘whey protein concentrates,’ ‘milk protein,’ or ‘casein’ means that it contains dairy,” Sepel says. A protein made from pea, soy, hemp, or brown rice is vegan and does not contain dairy. Generally, all labels should disclose if a formula contains dairy or is vegan.

There is science behind the notion of protein powder pimples. Nestle reported that [its findings](https://pubmed.ncbi.nlm.nih.gov/21335995/) directly correlate with whey protein and insulin spikes, which influences inflammation, oil production, and an overgrowth of skin cells. Another [study](https://pubmed.ncbi.nlm.nih.gov/22988649/) linked teenage athletes to constant breakouts after consuming whey-based protein. 

But not everyone who drinks whey-based protein will experience acne breakouts. “If someone has a healthy gut (low intestinal permeability and a well-balanced, diverse microbiome), they may not react to a dairy-based protein powder if they consume it sporadically and do not eat a diet high in other inflammatory foods,” Hanway says. “Those with poor gut health and a diet high in processed foods may experience more breakouts from this type of protein powder.”

Like milk, many experts believe whey increases testosterone spikes and androgen activity, leading to blemishes via overstimulated oil glands. A [study](https://scialert.net/abstract/?doi=jms.2018.27.33) investigated the effect of whey protein on muscle performance by evaluating testosterone hormones. “The results showed that testosterone showed no significant difference between both groups after the sixth week and that whey protein combined with resistance exercise might enhance muscle strength and growth,” Sepel says.  

## **Skin-Friendly Protein Options**
If you're not quite ready to give up on your daily protein shake, there are a few ways to skirt the potential blemish issue. 

- **Consider the milk source.** Opt for nut-based milk instead of skim, low-fat, and whole milk. These varieties won't stimulate the sebaceous glands, which can lead to acne. 
- **Choose vegan protein sources instead.** From fruit- and vegetable-based proteins to soy-based ones and even hemp, there is now something for everyone. We are big fans of [Naked Nutrition Naked Pea](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fnakednutrition.com%2Fproducts%2Fpea-protein-powder%3Fvariant%3D842165455), which contains pea protein, and [SunWarrior Protein Classic](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.vitacost.com%2Fsunwarrior-protein-classic-natural%3FCSRC%3DFGPF-814784025896), a brown rice protein-rich formula. And for a delicious plant-based option that doesn't taste ‘green’ or ‘earthy,’ consider [JSHealth x FitOnProtein + Probiotics](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fus.jshealthvitamins.com%2Fproducts%2Fprotein-probiotics). 
- **Explore other options, like bone broth.** Although it’s a different taste and experience, protein-rich bone broth (it’s more of a soup) is a nutrient-dense source of protein. Besides the liquid variation, there are also grass-fed beef protein powders, which Hanway recommends to all of her clients. “This is a very clean option that won’t spike blood sugar or cause an inflammatory response, and that is easily digested and absorbed by the body and has the added benefit of containing skin-boosting collagen too,” she shares. For her vegan and vegetarian clients, her choice is mung bean protein powder.
- **If your skin is oily or acne-prone, skip the whey.** Of course, unless you try out a whey-based protein powder and experience pimples as a side effect, there's no way to tell how your skin will react. But, if you know that your diet easily influences your skin, it's better to veer on the side of caution and stay away from whey as a precaution.
- **Majorly cut down.** If you can’t part ways with your whey protein powder, Sepel says to cut down on the servings and frequency. “If you have it every day, try halving the dose or enjoy it every second day,” she suggests.

If persistent breakouts are still an issue, consider working [proven acne-busting ingredients](https://aedit.com/aedition/best-skincare-ingredients-to-treat-acne-blackheads-whiteheads), such as [salicylic acid](https://aedit.com/aedition/guide-to-beta-hydroxy-acids-salicylic-acid-in-skincare), [benzoyl peroxide](https://aedit.com/aedition/guide-to-benzoyl-peroxide-in-skincare), [retinoids](https://aedit.com/aedition/guide-to-vitamin-a-retinol-retinoids-in-skincare), into your skincare routine. Additionally, oral medications may help treat certain types of acne. Consulting with a board certified dermatologist will help ensure the best treatment protocol for your skin concerns. 

*All products featured are independently selected by our editors, however, AEDIT may receive a commission on items purchased through our links.*

Studies show that protein powders — specifically whey-based ones — can lead to acne. Here's what it means for your morning smoothie.

Link Between Whey Protein Powder And Acne Breakouts

Is Your Protein Powder To Blame For Your Breakouts?

bash-visual-dPbcHivgbGI-unsplash

Dealing with thinning hair and [hair loss](https://aedit.com/concern/hair-loss) can be a huge stressor for anyone, and pinpointing an exact cause can be tricky. Genetics are one thing, but studies have shown that there is a strong connection between [hair health and lifestyle choices](https://aedit.com/aedition/common-causes-of-hair-loss-thinning-shedding-in-women), especially when it comes to food. “Diet can absolutely impact hair growth,” says Denver-based nutritionist [Sydney Greene, MS, RDN](https://www.sydneygreenehealth.com/about). As she explains, hair health is dependent on adequate nutrient intake, particularly B vitamins, zinc, omega-3 fatty acids, iron, and fat-soluble vitamins (think: A, D, and E). “If your diet is deficient in these nutrients, you will be susceptible to hair loss, limp hair or thinning,” Greene notes.

If your hair suddenly feels thinner or is shedding more than the average 50 to 150 strands per day for no apparent reason, you may want to start paying closer attention to your food choices, says [Gretchen Friese](https://fousheesalonspa.com/salon-team/gretchen-friese/), a [BosleyMD](https://bosleymd.com/collections/shop-now?utm_source=google&utm_medium=cpc&utm_campaign=BOF&utm_term=Branded&gclid=Cj0KCQjwpf2IBhDkARIsAGVo0D3oLY08D2j1IjVqWAPVdJYsDRkaVm7vha9JRcX2iKhgCwzGD6rbH_YaAuPLEALw_wcB) certified trichologist. Diet “plays a very important role in scalp health and hair growth,” she shares. Without a [healthy scalp](https://aedit.com/aedition/scalp-care-for-healthy-hair) as the foundation, a head of full, healthy hair is pretty unlikely. 

So, do you think your diet could be to blame for your hair concerns? Check out this list of common (but little known) nutrition missteps that could be having a huge impact on hair.

## **1. Reconsider Your Low-Fat Diet**
“Gone are the days of fat-free living,” declares Greene. If you’ve ever adopted the fat-adverse food trend, you may have noticed that your tresses took a turn. “Women on intensive low-fat diets can see their hair become brittle and lifeless, so forget about all the low-fat foods and seek out full, healthy fats instead,” recommends [Lars Skjoth](https://www.harklinikken.com/pages/about-us), founder and lead researcher at [Harklinikken](https://www.harklinikken.com/). It’s not just your strands that will enjoy the benefits. ”Your hair, your skin, and your overall health will thank you,” he says.

## **2. Evaluate Your Processed-Food Intake**
You knew this was coming. Greene is reluctant to label any good as “bad,” but she is quick to note that “consuming foods that lack nutrients — like highly processed snacks, high sugar foods, alcohol, empty carbohydrates — can take the place of nutrient-dense foods in a diet.” Those substitutions “will affect hair health,” she says. 

When working with clients, Greene works to shift their perspective of their evolving diet. Rather than “eliminating” anything, she focuses on “adding nourishing foods.” That mindset usually makes the transition easier. In fact, it might even occur without you noticing. “By adding in more plants, complete proteins, and healthy fats, less nutritious foods will likely be crowded out of someone’s diet,” she says, which is a win-win for the entire body.

## **3. Rapid Weight Loss Is Not Beneficial (for many reasons!)**
“Fad diets, crash diets, and substantial weight gain or loss usually result in some type of hair or scalp disorder and, sometimes, both,” warns David Adams, a New York City-based trichologist and co-founder of [FOURTEENJAY Salon](https://www.fourteenjay.com/). A key piece of the consultation process is evaluating what someone eats. “When I have a client with hair or scalp issues, one of the things we discuss is their diet,” he says. “Everyone says they have a healthy diet, so I ask them to keep a food diary for two weeks.” That journaling tends to turn up some unexpected results. “When we read the diary together, quite often, the first comment is, ‘Oh, my diet is not that great!’” he notes.

## **4. Embrace a Protein-Rich Diet**
Proteins are the “building blocks” of keratin, which support hair strength. “A protein-rich diet is so important to help grow strong hair,” Skjoth says. “Your hair loves nutrient-dense, unprocessed foods, like healthy fats found in avocados, fatty fish, nuts, and yogurt.” 

He recommends fatty fish, like wild-caught mackerel, herring, sardines, bluefish, and salmon, because “these fats heal and are great for your hair.” An added bonus? The omega-3 fatty acids found in seafood will also help give your hair megawatt shine, according to Greene, who tells her clients to eat fish at least twice a week. 

If fish isn’t your thing, Skjoth says to opt for lean, grass-fed meat, eggs, plain Greek yogurt, lentils, and beans instead. All of these foods will “arm your body with protein to promote strong and healthy hair,” he shares.

Equally important is ensuring your body is well-positioned to soak up all these nutrients from lean proteins and green leafy goodness. “In order to make sure you are properly absorbing vitamins A, E and D, it’s critical that you include healthy fats in your diet,” Greene explains. She likes to add a handful of nuts, seeds, or olives to meals, and she says to cook with olive oil when necessary. All of this works to support vitamin absorption.

## **5. Sugar Is a Protein Killer**
One more time for the cheap seats in the back: Hair is made of protein. Without it, you can kiss healthy hair goodbye. “[Sugar](https://aedit.com/aedition/the-impact-of-candy-sugar-sweets-on-teeth-and-skin) destroys protein and starch turns into sugar,” Adams cautions. If you ate well throughout the day, but ended the night with a piece of cake, you’ve essentially negated the protein you had earlier. “Hair is fed by the bloodstream,” he says, “so everything we consume ends up in our hair at some point.”

## **6. Drink Mineral Spring Water** 
Thanks to its high levels of natural, unprocessed essential trace minerals, “mineral-rich spring water is very valuable,” Skjoth says. But it should be noted that all mineral waters are not created equal. “Be selective and check for the source of the water,” he says. “Springs in France, Italy, and Iceland in particular have excellent mineral-rich springs. As such, he recommends brands like Evian, Volvic, Acqua Panna, San Pellegrino, and Icelandic Glacial.

## **7. Enjoy a Big Breakfast**
Eating more for breakfast and lunch and less for dinner (especially late-night snacking) is very important, according to Adams. “The later we eat, the harder it is for our body to digest the food properly,” he says. That means you could be missing out on some of the benefits of that hard work you’ve put into your diet. 

## **8. Prioritize Your Gut**
We’ve already covered the relationship between [gut health and skin health](https://aedit.com/aedition/relationship-between-unhealthy-gut-microbiome-skin-conditions), but what about the hair? “Every day we are discovering more about the importance of a healthy gut and how it affects hair growth,” Friese explains. Basically, if you focus on optimizing your gut health, the rest of the body will likely follow. “Making sure you get enough fresh vegetables and fruit, incorporating antioxidant foods, and taking a daily probiotic will help keep a healthy gut,” she says. After all, there’s a reason doctors often refer to our gut as our ‘second brain.’

## **9. Supplements Are Not Silver Bullets**
If you find your diet is still lacking, popping a [hair supplement](https://aedit.com/aedition/hair-growth-supplements-for-hair-loss) may seem like a magic wand. But Skjoth reminds us that when something seems too good to be true, it probably is. “Taking a supplement can benefit overall health, including hair health,” he explains. “However, supplements will have little to no effect on hereditary thinning, which is the most common type of thinning women experience.” It’s vital to understand the root cause of your hair loss before self diagnosing and prescribing, which leads us to…

## **10. Get a Blood Test Before Trying Supplements**
One way to get a sense of why you may be experiencing hair loss and thinning is with blood testing. “After a blood test, you will know the areas you are deficient in,” Adams says. If an nutritional imbalance is serious, a doctor will likely prescribe supplements to bring you back to equilibrium or recommend specific vitamins and antioxidants that your body needs. “If someone has an unhealthy diet, supplements will have no effect and can even have an adverse effect on the hair,” he says. “Take supplements with medical guidance and caution.” Consulting with a board certified dermatologist can result in a [comprehensive hair restoration plan](https://aedit.com/aedition/dermatologist-approved-hair-loss-treatments) that often includes hair supplements. 
 
## **11. Cut Back on Alcohol** 
“There is a correlational relationship to alcohol intake and hair loss, as well as [smoking and hair loss](https://aedit.com/aedition/impact-of-cigarette-smoking-vaping-on-skin-hair-teeth-health),” Greene warns. “Chronic alcohol intake can lower concentrations of important vitamins and minerals and can disrupt the absorption of nutrients.” Alcohol doubles as an appetite suppressant, meaning that it often replaces food in someone’s diet. On the flip side, it may also cause someone to make poor food choices, decreasing the overall, necessary nutrient intake to maintain healthy hair follicles required for growing thicker hair. Friese adds that drinking too much alcohol regularly or using recreational drugs “can affect our bodies on a cellular level and actually cause hair loss.” 
 
## **12. Going Vegan or Vegetarian May Stymie Shine**
When a diet changes significantly — especially switching from one that includes meat to one that is plant-based (hi, vegans and vegetarians!) — it may initiate hair loss or lead to dullness, Greene says. To avoid or minimize such a circumstance, she recommends consulting with a dietician before making any big dietary changes. This will help to ensure your nutritional intake remains adequate and balanced during and after the transition.
 
## **13. Nutrition-Related Hair Loss Can Be Reversed**
Provided that a poor diet is the major contributing cause to the hair thinning or loss, tweaking your diet to become healthier and more balanced and taking doctor-guided supplements (if needed), should help hair bounce back to a healthy state, Adams says. “If the thinning hair is not due to an autoimmune issue, the [hair damage or thinning](https://aedit.com/procedure/nonsurgical-hair-restoration-solutions) can be reversed in most cases,” Friese assures — though patience will be needed. “After the excessive shedding has stopped, it usually takes two to three months for the hair to start growing back,” she notes. At that point, you can expect your locks to grow around half an inch per month.

You are what you eat, especially when it comes to your hair.

How Diet And Nutrition Impact Hair Health

13 Unexpected Ways Your Diet Affects Your Hair Health 

yoann-boyer-D7qzQ234N0o-unsplash

Hair supplements seem to be everywhere these days. We tapped six experts for details on how they work, what to expect, and when to move past the bottle and invest in an in-office procedure.

How To Use Hair Growth Supplements To Treat Hair Loss

Are Hair Supplements The Secret To Strong, Shiny Strands?

brooke-lark-iLZ8SBO0pn4-unsplash

All you need to do is think back to the last time you felt [bloated](https://aedit.com/aedition/foods-that-cause-abdominal-bloating-how-to-debloat) or lethargic after a big meal to recognize the link between what we eat and our overall health. So, it makes sense that skin — the body’s largest organ — is also affected by the nutrients it receives. “It may sound like a simple premise, but we literally are what we eat,” explains [Jennifer Hanway](https://jenniferhanway.com/), a board certified holistic nutritionist. “Everything we consume (food, drink, supplements), is used by our body to grow and repair our cells and as cofactors for all our metabolic processes.” 

For better or worse, the skin is no exception to this. “The appearance of our skin is a visual barometer for how healthy we are on the inside,” she says. The concept of beauty from the inside out is nothing new, but have you ever stopped to consider that the key to a more youthful complexion may be in your pantry? We’ve written before about the [best foods for healthy skin](https://aedit.com/aedition/best-diet-for-healthy-beautiful-skin), the [role diet can play in acne](https://aedit.com/aedition/relationship-between-food-and-acne-breakouts), and [how sugar sabotages your skin](https://aedit.com/aedition/the-impact-of-candy-sugar-sweets-on-teeth-and-skin), and now it’s time to explore how food impacts the way your skin ages.

## **How Skin Ages**
To fully understand the role of nutrition in the aging process, it’s important to first consider how skin matures. There are three main layers of skin:

1. **Epidermis**: Starting from the top is the epidermis, which contains melanocytes (i.e. pigment-producing cells). 
2. **Dermis**: Next comes the dermis, where you will find the fibroblasts for collagen and elastin production. Collagen and elastin are two critical proteins for skin structure. Collagen provides the latticework on which the body builds its tissues, while elastin gives the skin its elastic, snap back abilities. 
3. **Hypodermis**: Finally, the hypodermis contains connective tissue and fat tissue. 

The production of collagen and elastin naturally slows with age, which is what leads to [fine lines and wrinkles](https://aedit.com/concern/fine-lineswrinkles), [laxity](https://aedit.com/concern/facial-skin-laxity), and crepiness. 

### **The Anatomy of Aging Skin:**
![Aging Skin vs Younger Skin Cross Section Illustration](//images.ctfassets.net/zw35sfestf1t/73J5weI4xxCbfEVQnowdc5/7eb132f953c98475752ebb2dcd4b0bae/aging-skin-vs-younger-skin-cross-section-illustration.jpg)

But it is believed that both intrinsic and extrinsic factors play a role in that degradation process. Intrinsic aging includes genetic factors and [hormonal changes](https://aedit.com/aedition/cosmetic-procedures-skincare-for-women-in-menopause), while extrinsic aging is attributed to photoaging (caused by ultraviolet light), [stress](https://aedit.com/aedition/impact-of-stress-on-skin-acne-wrinkles-dryness), pollution, and, yes, nutrition. 

## **The Relationship Between Diet & Skin Aging**
A well-balanced diet is key to overall health and, in turn, is key to skin health. “The diet plays a significant role in a person's overall health, specifically skin health,” says [Adriana Lombardi, MD](https://aedit.com/provider/adriana-lombardi-md-12670), a board certified dermatologist at the Skin Cancer & Cosmetic Surgery Center of New Jersey. “A poor diet can cause systemic inflammation, which can be reflected in various skin disorders.” 

Hanway agrees. “If we have poor [gut health](https://aedit.com/aedition/relationship-between-unhealthy-gut-microbiome-skin-conditions) and/or a diet that is low in nutrients, our skin will suffer,” she says. The reason? It is not one of the main priorities for survival. “Our body will prioritize nutrients for essential functions, such as organ health, and minimize uptake to our [hair](https://aedit.com/aedition/common-causes-of-hair-loss-thinning-shedding-in-women), skin, and [nails](https://aedit.com/aedition/what-your-nails-say-about-overall-health),” Hanway explains. “So, if we are not absorbing or consuming adequate nutrients it will show in dull, dry skin that loses its elasticity.” 

It should come as no surprise then that Hanway often looks at her clients’ complexions as a window into their lifestyle and nutrition. “When I meet with a client, I’m secretly scoping out their skin for signs of inflammation, dryness, premature aging, etc., as this can give me so much guidance on what is happening underneath the surface,” she shares. 

## **The Best Diet for Youthful Skin**
Now that we understand the relationship between nutrition and skin aging, it’s time to talk about what you can do about it. Hanway has three dietary principles she shares with clients to maximize skin health:

- **Skip Sugar**: We hate to break it to you, but you need to limit your intake of sugar and high carbohydrate foods. Both can cause glycation of the skin, which is one of the biggest enemies of a youthful complexion. During glycation, sugar molecules attach to collagen and elastin proteins, inhibiting the skin’s ability to efficiently repair itself. The result? “It will become less elastic and resilient,” she notes.
- **Forgo Fats**: Not all fats are created equal, and Hanway recommends minimizing the intake of inflammatory fats (think: canola and seed oils). “These literally change the structure of the lipid bilayer (the cell wall), resulting in a more rigid structure,” she explains. “In regards to our skin, this will show in a loss of plumpness and volume.”
- **Prioritize Protein**: Hanway says to increase your protein portions because amino acids — the components of protein once it is digested — are the building blocks of skin. “If we are not eating enough protein, then we are not giving our skin the raw materials it needs to repair and grow,” she adds.

So, how does this translate into what you do (or don’t) eat for breakfast, lunch, and dinner? “I strongly recommend reducing the amount of processed food a client is consuming and increasing the amount of protein and vegetables and low sugar fruits they are eating,” Hanway shares. [Morgan Rabach, MD](https://lmmedicalnyc.com/), a board certified dermatologist at LM Medical in New York City, has a similar approach. She advocates for raw, minimally processed, and/or low glycemic foods that decrease inflammation, and she says to look out for vitamins A, B, C, and E. 

Both as part of your diet and topical skincare routine, the antioxidants can help repair compromised skin and ward off future damage. “We know that consuming high levels of anti-inflammatory agents can actually protect the skin from free radicals and sun damage,” Dr. Lombardi explains. For the uninitiated, excessive exposure to ultraviolet (UV) rays can lead to premature aging, thinning of the skin, and [skin cancer](https://aedit.com/aedition/dermatologist-skin-cancer-screenings-mole-checks). “A poor diet does not offer antioxidant protection and can, in fact, lead to increased inflammation, dehydration, and premature aging of the skin,” she cautions.

### **How to Structure Your Meals**
What does an anti-inflammatory, antioxidant-rich meal plan look like? “Diets rich in leafy greens, whole grains, omega-3, and lean chicken or fish are ideal,” Dr. Lombardi shares. And don't forget to stay hydrated. “Drinking enough water is also important for skin health,” she says. “If you are dehydrated, it can be reflected in the skin appearance with more visible signs of aging.” 

When it comes to building a meal, Hanway suggests: 

- 20 to 30 grams of protein
- 2 to 4 cups of vegetables (focus on leafy greens and brightly colored vegetables)
- 1 to 2 tablespoons of healthy fats 

As she explains, there are certain foods that “confer specific skin benefits,” and those include grass fed beef, wild caught salmon, avocado, walnuts, sesame seeds, leafy green vegetables, and probiotic-rich foods (think: yogurt and sauerkraut). “Probiotic-rich foods help gut health and minimize free radical damage,” she says. “Improving gut health is important, as this can a) help reduce inflammation and b) ensure we absorb the much needed nutrients in our diet.” And that’s not all. You can even indulge in a sweet treat in the form of 100 percent dark chocolate. “It is a great source of glow-boosting phytonutrients,” Hanway notes. 

When in doubt, opt for food that is as unprocessed as possible. “A poor diet can cause systemic inflammation which can be reflected in various skin disorders,” Dr. Lombardi says. “Foods I typically recommend avoiding for overall skin health include any processed foods (typically in bags or boxes), foods containing refined sugars, products with dairy, processed meats, and foods high in sodium.” Similarly, Hanway says she sees a “huge difference” when clients minimize dairy and alcohol. The former “can cause issues with inflammation resulting in [acne](https://aedit.com/concern/acne), [eczema](https://aedit.com/aedition/best-skincare-products-to-treat-eczema-flare-ups-in-the-winter) and [rosacea](https://aedit.com/concern/rosacea),” while the latter “can increase skin aging, dehydrate the skin, and slow down detoxification and cellular renewal,” she says.

### **The Role of Supplements**
As we’ve previously discussed, [supplements can enhance skincare routines](https://aedit.com/aedition/how-dietary-supplements-can-benefit-the-skin). They are by no means a replacement for a healthy diet (Dr. Rabach maintains that “the best way to get vitamins is to eat minimally processed whole foods, like fruits, vegetables and whole grains”) — but there are [some nutrients](https://aedit.com/aedition/best-ingredients-to-use-in-skincare-and-supplements) that you may benefit from ingesting in supplement form.  “Vitamins have been formulated to help supplement diet with the goal of increasing antioxidant levels,” Dr. Lombardi shares. “The higher levels of antioxidants in circulation, the less free radical damage from exogenous factors.” Hanway recommends a daily intake of antioxidants in the form of 100 milligrams of liposomal [vitamin C](https://aedit.com/aedition/guide-to-topical-vitamin-c-in-skincare), in addition to 10 grams of [collagen powder](https://aedit.com/aedition/guide-to-collagen-in-skincare-supplements-aesthetic-medicine) and a high-strength fish oil, to clients “who are looking to slow down the aging of their skin.”

## **The Takeaway**
Even the healthiest diet in the world is not going to completely stop or reverse the aging process, but eating well can stave off premature aging, keep the quality of the skin looking younger longer, and complement any professional treatments you may be getting. “In-office cosmetic procedures all have a goal to maintain a youthful appearance,” Dr. Lombardi notes. “Practicing a good diet, decreasing stress with exercise, and maintaining hydration with adequate water intake all help to slow the aging process and prolong effects of in-office procedures.” Best of all, these lifestyle changes are more than just skin deep — they will also improve your overall health and wellbeing. 


The concept of beauty from the inside out is nothing new, but have you ever stopped to consider that the key to a more youthful complexion may be in your pantry?

The Best Diet For Younger-Looking Skin

Does Food Impact How Your Skin Ages?

shutterstock 1189294510

Breakouts should magically disappear once you enter adulthood, right? Not necessarily. According to the American Academy of Dermatology (AAD), adult acne is [on the rise](https://www.aad.org/public/diseases/acne/really-acne/adult-acne) with reports of it affecting 15 percent of women. Acne treatment options run the gamut from prescription and [over-the-counter topicals](https://aedit.com/aedition/best-skincare-ingredients-to-treat-acne-blackheads-whiteheads) to [in-office peels and lasers](https://aedit.com/aedition/best-professional-treatments-for-acne-and-acne-scars), but, lately, a somewhat under-the-radar supplement is gaining traction. Enter diindolylmethane (a.k.a. DIM). Here’s what you need to know.

## **What Is Diindolylmethane (DIM)?**
Diindolylmethane (DIM) is a naturally derived compound sourced from cruciferous vegetables, like broccoli, cauliflower, and cabbage. [Studies tout](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220883/) it for its potential anti-cancer benefits ([especially estrogen-centric cancers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5059820/)), yet DIM also receives credit for its anti-inflammatory abilities. “Not only can DIM better your metabolism by adjusting your hormones to avoid hormonal imbalance, but studies have also shown that increasing your intake of DIM can balance estrogen levels as well,” explains [Dendy Engelman, MD](https://aedit.com/provider/dendy-engelman-md-312), a board certified dermatologist in New York City. 

As consumer focus continues to lean more towards natural products and options in every sense of the word, it makes perfect sense that DIM supplements are earning attention as a ‘natural’ way to combat [hormonally induced acne](https://aedit.com/concern/acne).

## **DIM in Action**
In the quest to achieve healthy, clear skin, [clean eating](https://aedit.com/aedition/relationship-between-food-and-acne-breakouts) that minimizes processed foods and maximizes skin-friendly greens is undoubtedly part of the equation. Research has shown that consuming cruciferous greens allows for Indole 3-Carbinol (or I3C), which is the precursor to DIM, to metabolize into DIM. But your favorite Sweetgreen salad isn’t going to cut it. “To get the level of DIM in vegetable form, you would have to eat two pounds of greens every day,” says [Ava Shamban, MD](https://aedit.com/provider/ava-shamban-md-2325), a board certified dermatologist in Beverly Hills. “That’s too tall of an order.” 

So, what’s a more realistic way to reap the benefits of diindolylmethane? Taking DIM in pill form provides the body with enough of it to “change the balance of estrogen in women to make estradiol (a type of estrogen) more dominant,” Dr. Shamban explains. This hormonal modulation is similar to oral contraceptives. “When women go on birth control, there is a change to the balance of estrogen, which helps with acne,” she says. “Birth control increases the production of the sex-binding hormone globulin, a protein in the blood that picks up excess cortisol, estrogen, and testosterone.” 

## **DIM Supplements vs. Prescription Acne Medications**
For those looking to [treat adult acne](https://aedit.com/procedure/acne-solutions), there are a few gold standards that dermatologists commonly prescribe, including [spironolactone](https://aedit.com/procedure/spironolactone-for-acne-treatment) (a blood pressure medication that is used off-label to treat hormonal acne in women) and [isotretinoin](https://aedit.com/procedure/accutane) (you may know it by its brand name, Accutane). If you are wondering how DIM supplements measure up, it’s not a straightforward comparison. “They are completely different,” says [Angela Lamb, MD](https://angelalambmd.com/), a board certified dermatologist in NYC. 

As she explains, “Accutane is an oral vitamin A derivative that makes oil glands smaller,” while “spironolactone is an oral androgen blocker.” Considered by some to be a more natural alternative to spironolactone, anecdotal reports show DIM to effectively decrease breakouts — albeit more gradually. Unlike spironolactone, which typically generates results in six to eight weeks, DIM supplements may take upwards of four months to show improvement. 

DIM “appears to have more of an impact on estrogen, but the research is not overwhelmingly strong,” Dr. Lamb notes. As such, she “would not” compare it to a true androgen blocker (like spironolactone), but she does offer this of the logic: “Androgens do promote acne, so the thinking is that the less potent form would be less acne-inducing.”

It should also be noted that a DIM supplement won’t do much to improve comedonal acne (i.e. whiteheads or blackheads). Instead, this OTC supplement tends to work best on inflammatory papules, pustules, and hormonal acne. “Taken in higher doses, DIM can block androgen receptors, such as testosterone, by saturating the body’s tissues and inhibiting the protein synthesis, which essentially stops the anabolic effects of testosterone on the body itself,” Dr. Engelman explains. “When androgens and hormone receptors bind together, it can cause imbalances within the skin that can ultimately lead to acne. By blocking that binding, those imbalances that can lead to acne are less likely to occur.”

## **What to Expect from DIM Supplements**
Taking one pill, one time won’t do the trick. You need to be consistent with consuming the supplement and aim for around 150 milligrams per day. “The issue with almost all supplements is what dose is the right dose, who is making the supplement, and are you getting the level that is what is listed on the bottle,” Dr. Shamban cautions. “The supplement industry [isn’t regulated](https://aedit.com/aedition/modern-history-of-us-food-drug-cosmetic-regulation-fda) at all.”

But that doesn’t mean DIM doesn’t work — it’s just not scientifically validated yet. “For someone who wants to try it, it’s not a bad idea,” she says. “A DIM supplement won’t harm you, and, across the board, it’s probably well tolerated by almost everyone.” With that said, you should (as always) [consult with your dermatologist](https://aedit.com/aedition/skin-care-questions-for-your-dermatologist) before incorporating it into your routine, and don’t expect your results to look like everyone else. “Usually, the first indication that the supplement is working is minimized appearances of clogged pores and decreased oil production on the face,” Dr. Engelman says.

In terms of side effects, Dr. Shamban says DIM supplements may make you nauseous, and she warns against wishful thinking. After all, there are no silver bullets in medicine. “Think twice before you start on a supplement that may or may not work,” she says. And don’t underestimate the ‘plateau effect’ either. According to Dr. Lamb, it can happen with any hormone adjuster.

If you are dealing with adult acne, you may rejoice over the promise of DIM supplements — but dermatologists say it’s important to have realistic expectations.

DIM Supplements For Adult Acne: Benefits, Side Effects, Results

What You Need To Know About DIM Supplements For Adult Acne

kate-hliznitsova-Nqj2XWHy4K0-unsplash

We’ve all heard the phrase ‘beauty from the inside out’ — and, as it relates to your skincare and wellness routines, that means paying as much attention to what you are putting in your body as to what you are putting on it. “You can’t expect to get great, long-term results from something topical or a doctor if you don’t subscribe to an overall healthy lifestyle,” says [Marc Ronert, MD](https://www.instagram.com/drmarcronert/?hl=en), a European board certified plastic and aesthetic surgeon and co-founder of [Hush & Hush](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2F). “Eating clean, [reducing stress](https://aedit.com/aedition/impact-of-stress-on-skin-acne-wrinkles-dryness), and getting [quality sleep](https://aedit.com/aedition/impact-of-beauty-sleep-on-skin-health-nighttime-skincare-products) are all important factors in prolonging aging and maintaining your results. I truly believe that a 360-degree approach is instrumental.” 

Perhaps you’ve curated the perfect products for your skin type, but did you know that a lot of the ingredients you are applying to your face (think: vitamin A, antioxidants, collagen) are equally beneficial when incorporated into your diet? While many of these nutrients are common components of a [healthy eating plan](https://aedit.com/aedition/best-diet-for-healthy-beautiful-skin), sometimes you need a bit of extra help. Enter vitamins and supplements. 

These nutritious add-ons can improve the quality of the skin from the inside out and complement any at-home or in-office treatments you are already doing. We’re breaking down exactly what to look for in your vitamins and supplements in order to [enhance your skincare](https://aedit.com/aedition/how-dietary-supplements-can-benefit-the-skin) and beauty routine. 

<a href="https://youtu.be/8JWOcSvVJAc" class="embedly-card" data-card-width="100%" data-card-controls="0">Embedded content: https://youtu.be/8JWOcSvVJAc</a>

## **Topical vs. Ingestible Skincare**
Hearing the word ‘skincare’ probably has you imagining a vanity full of topical lotions and potions, but it’s high time you start thinking about what you put into your body as skincare, too. In fact, that change in mindset is what led Dr. Marc to develop a supplement brand. He and his wife, Janna, co-founded [Image Skincare](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fimageskincare.com%2F) in 2003 with the goal of creating clinical skincare products with evidence-based ingredients, and, in the years since, he’s learned the holistic value of those tried-and-true actives. “Years of formulating topical products led me to the realization that not only are topical ingredients influencing our skin but everything we do, and everything we consume has an effect, too,” he explains. “Topical products are great and necessary for skin health, but there’s more to healthy aging than just skincare.” 

When it came to deciding what ingredients needed to be included in Hush & Hush supplements, there was no need to look much further than the beauty aisle. “Many ingredients that we use for skincare preparations are not only beneficial for our skin from the outside but from the inside as well,” Dr. Marc says. “Several ingredients found in topical skincare are food-derived, which makes sense because plants, herbs, and foods were (and still are) the first beauty and medical applications known to man.”

Just as we’ve grown accustomed to taking a multipronged approach to our overall wellness, our skin health would benefit from a more integrated strategy. “The way an ingredient acts on the surface of the skin versus how it works when ingested is different,” he notes. “A lot of times, specific actives need to be applied and ingested to reap the maximum benefits.”

## **The Best Ingredients for Healthy Skin**
Now that we better understand the basics of ingestible skincare, it’s time to dive into the nitty gritty of the benefits. Like the active ingredients in topical products, the ingredients in supplements can be used to address specific skin concerns. Below are the best treatment protocols for six common complexion and beauty issues:

### **1. For Fine Lines & Wrinkles** 
- Collagen
- Hyaluronic Acid 
- Vitamin A

Yes, that’s the same [collagen](https://aedit.com/aedition/guide-to-collagen-in-skincare-supplements-aesthetic-medicine), hyaluronic acid (HA), and [vitamin A](https://aedit.com/aedition/guide-to-vitamin-a-retinol-retinoids-in-skincare) found in your favorite creams and serums. We hate to break it to you, but collagen production starts slowing down at age 25, which means anything you can do to supplement and stimulate the process can go a long way toward smoother (read: less wrinkled) skin. [Hush & Hush TimeCapsule](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2Fproduct%2Ftime-capsule%2F) features marine collagen and vitamin C to promote healthy skin growth, while vitamin A, [adaptogens](https://aedit.com/aedition/benefits-of-adaptogens-in-skincare), and omegas 3,6 and 9 reduce visible signs of aging. To keep skin looking plump and, by extension, youthful, HA hydrates from within.

### **2. For Dry Skin**
- Hyaluronic Acid
- Aloe Vera
- Vitamin C

“Treating dry skin also alleviates [fine lines and wrinkles](https://aedit.com/concern/fine-lineswrinkles),” Dr. Marc says. And, in addition to drinking the recommended amount of water each day and applying moisturizing topicals, supplements rich in hydrating ingredients can also nourish the skin. The [Hush & Hush SkinCapsule Hydrate+](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2Fproduct%2Fskincapsule-hydrate%2F) includes vegan [hyaluronic acid](https://aedit.com/aedition/guide-to-hyaluronic-acid-in-skincare-dermal-filler) to plump, coconut water extract and Korean red ginseng to moisturize, and aloe vera to lock water into the skin. In turn, the water retention “diminishes the appearance of fine lines and wrinkles,” he notes. Vitamin C, meanwhile, protects against free radical damage and [promotes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/) overall skin health. 

### **3. For Acne-Prone Skin** 
- Vitamin A
- Zinc
- Echinacea Purpurea 

Your topical [acne-fighting skincare](https://aedit.com/aedition/best-skincare-ingredients-to-treat-acne-blackheads-whiteheads) routine likely contains antibacterial and anti-inflammatory ingredients, and your breakout-banishing supplement regimen should be no different. Just like in prescription and OTC products, oral vitamin A is a clarifying force. In the [Hush & Hush SkinCapsule Clear+](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2Fproduct%2Fskincapsule-clear%2F), it’s paired with zinc to regulate oil production, echinacea purpurea to reduce bacteria, and artichoke leaf to calm inflammation. 

### **4. For Uneven Tone & Texture** 
- Antioxidants 
- Zinc
- Botanical Extracts

When you're looking to improve [skin tone](https://aedit.com/concern/uneven-skin-tone) and [texture](https://aedit.com/concern/uneven-skin-texture) concerns topically, you likely reach for brightening actives, like antioxidants, to even the complexion. It’s no different with ingestibles. The [Hush & Hush SkinCapsule Brighten+](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2Fproduct%2Fskincapsule-brighten%2F) features a robust antioxidant blend of [vitamin C](https://aedit.com/aedition/guide-to-topical-vitamin-c-in-skincare), green tea, and fruit and botanical extracts (pomegranate, Indian gooseberry, lycopene, pine bark, etc.) and zinc to both treat current damage and protect against it in the future.

### **5. For Thinning Hair**
- Niacin (vitamin B3)
- Hyaluronic Acid
- Antioxidants

If the pandemic has your [ponytail](https://aedit.com/aedition/how-to-donate-hair-during-covid-19) or hairline thinner than it once was, you may be looking for a way to supplement whatever [topical hair care](https://aedit.com/aedition/best-hair-care-products-by-texture-color) and [in-office hair restoration](https://aedit.com/concern/hair-loss) treatments you’re trying. While you’re likely aware of purported growth benefits of biotin and saw palmetto, their effects can be enhanced by ingredients such as vitamin B3 (i.e. [niacinamide](https://aedit.com/aedition/guide-to-topical-niacinamide-vitamin-b3-in-skincare)), hyaluronic acid, and antioxidants — like the ones found in [Hush & Hush Deeply Rooted](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2Fproduct%2Fdeeplyrooted%2F).

### **6. For Post-Procedure Skin**
In the lead up to any aesthetic procedure (surgical and non-surgical), be sure to tell your provider about all the [vitamins and supplements](https://aedit.com/aedition/vitamins-supplements-to-avoid-before-cosmetic-surgery) you take in order to ensure they won’t interfere with treatment or recovery. For example, certain medications (think: aspirin and ibuprofen) and supplements (i.e. vitamin E, fish oil) can increase the chance of bleeding, which can lead to [bruising](https://aedit.com/aedition/how-to-treat-prevent-bruising-after-lasers-filler-botox). 

With that said, certain ingestibles (like arnica and pineapple) can actually improve the healing process. Dr. Marc says the key is to find the right “blend of essential vitamins and minerals to keep inflammation down and reduce the irritation that can occur post-procedure.” Be sure to consult with your dermatologist or plastic surgeon before adding any oral or [topical remedies](https://aedit.com/aedition/skincare-after-facial-plastic-surgery-procedures) to your post-op routine.

## **How to Start a Supplement Routine**
Intrigued by the positive effects supplements can have on the skin but unsure of where to start? “Like skincare, supplements work the best in a daily regimen that has a morning and evening protocol,” Dr. Marc says. [Hush & Hush](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fhushandhush.com%2F), for example, is structured with A.M. and P.M. routines in mind, but simply understanding what ingredients work best to support your skin and overall health at different points in the day should be enough to improve compliance and ensure you reap the optimal benefits. 

Just as when introducing a new product or treatment into your routine, it’s important to consult with your provider before trying any vitamins and supplements to ensure they are safe and effective for your needs.

*All products featured are independently selected by our editors, however, AEDIT may receive a commission on items purchased through our links.*

We’ve all heard the phrase ‘beauty from the inside out’ — and, as it relates to your skincare and wellness routines, that means paying as much attention to what you are putting in your body as to what you are putting on it.

The Best Skincare Ingredients To Look For In Dietary Supplements

The Ingredients That Should Be In Your Skincare And Supplement Routine

shutterstock 260690168

A consistent [skincare routine](https://aedit.com/aedition/best-skincare-routine-products-ingredients-for-20s) is the foundation for healthy skin. Using [sunscreen](https://aedit.com/aedition/best-lightweight-non-greasy-sunscreens-to-wear-indoors) everyday alongside potent active ingredients like [retinol](https://aedit.com/aedition/guide-to-vitamin-a-retinol-retinoids-in-skincare) to ward off signs of aging, [vitamin C](https://aedit.com/aedition/guide-to-topical-vitamin-c-in-skincare) to brighten the skin, and [hyaluronic acid (HA)](https://aedit.com/aedition/guide-to-hyaluronic-acid-in-skincare-dermal-filler) to restore moisture (to name a few) can go a long way towards maintaining or improving skin tone and texture. But even the best skincare regimens [can’t fix everything](https://aedit.com/aedition/aesthetic-skin-aging-concerns-skincare-cannot-treat). 

This is where the saying ‘beauty from within’ holds true. If your topical skincare products aren’t delivering the level results you’re looking for, an [ingestible supplement](https://aedit.com/aedition/vitamins-supplements-to-avoid-before-cosmetic-surgery) could help boost the benefits from the inside out. “It is very clear that our skin is impacted by what we consume, which includes both food and supplements,” says [Gabe Kennedy](https://www.instagram.com/gabe_kennedy/?hl=en), co-founder of [Plant People](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.plantpeople.co%2F). As he explains, vitamins, minerals, nutrients, and herbs can all directly impact the skin and protect against environmental aggressors that lead to signs of aging. “There are other factors, such as stress, that impact our skin,” he explains. “We specialize in supplements for sleep, stress, and inflammation — all of which can improve the quality of skin from the inside out.”

So, how can supplements complement your skincare routine? We’re asking the experts.

## **How Supplements Enhance Skincare**
Supplements work in several ways to enhance your skincare. First, “they can provide vital vitamins and minerals that our body needs to have healthy skin cells or hair follicles,” says [Dendy Engelman, MD](https://aedit.com/provider/dendy-engelman-md-312), a New York City-based board certified dermatologist. This is especially beneficial as we get older. “As we age, many of our naturally occurring proteins and vitamins deplenish and supplements help to replenish this loss and support the building blocks of our body,” she says.

Secondly, “they can trigger our body’s production of proteins or minerals,” Dr. Engelman says. Take, for instance, [collagen](https://aedit.com/aedition/guide-to-collagen-in-skincare-supplements-aesthetic-medicine) supplements. “Supplemental collagen is fragmented pieces of amino acids and peptides,” she explains. “The presence of these in the bloodstream sends a signal that collagen is being processed as waste for removal.” That signal kickstarts the body’s natural processes. “This triggers production to go into overdrive to replenish the collagen that is being removed,” Dr. Engelman shares. “In a collagen-deficient system, this will support and increase collagen production.”

Just as the quality of a topical skincare product is dependent on the [quality of its ingredients](https://aedit.com/aedition/category/read-the-label), a key component to the effectiveness of a supplement is what it’s made of. “Our formulas use a combination of scientifically proven, clinically studied ingredients alongside extracts used in Ayurvedic and Traditional Chinese Medicine,” says Jules Miller, founder and CEO of [The Nue Co](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.thenueco.com%2F). “It’s this combination which delivers real results.” 

If you look at the brand’s [Skin Filter](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.thenueco.com%2Fproducts%2Fskin-filter) formula, you’ll find beta-carotene alongside a proprietary blend of champagne grape seed, melon, vitamin C, and zinc. When ingested, the body turns beta-carotene into vitamin A, which “is responsible for stimulating fibroblasts, the cells responsible for developing tissue that keeps skin firm and healthy and the deepest layer,” Miller says. As such, this supplement addresses skin concerns ranging from blemishes and redness to skin tone and texture. 

## **Common Skin Concerns Supplements Can Address** 
The vitamin and supplement market is a crowded one, and every formula seems to make a grandiose claim. So, how should you decide what’s worthy of a spot in your routine? For starters, determine what skin concerns you’re trying to address. “We get really specific about the conditions we want to target,” Miller shares. “There’s no point in making a generic ‘skin’ supplement because everyone has different concerns.” The more micro your concern, the more targeted your results. “We really focus a formula on addressing breakouts, hydration, or pigmentation,” she says. “By getting specific about the issues a formula is addressing, we can ensure each ingredient is being used at an efficacious level.”

Some of the most common skin concerns supplements can assist with are:

- Collagen production 
- Acne
- Redness & inflammation 
- Overall skin health

### **Collagen Production**
A good topical skincare routine incorporates collagen-stimulating ingredients like vitamin C, retinoids, and [peptides](https://aedit.com/aedition/guide-to-topical-peptides-in-skincare). Adding an ingestible supplement to assist with collagen production can produce more visible results. “Most supplements support collagen production, the building blocks (proteins) of our skin,” Dr. Engelman says. As she explains, hydrolyzed collagen is the easiest to digest since it’s broken down into the smallest forms of peptides and amino acids. “The most impressive research studies collagen sourced from fish scales, and bovine also has been proven effective,” she notes. “Ultimately, the skin should feel plumper, more hydrated, and smoother (less fine lines and wrinkles).” Our pick? [Vital Proteins Marine Collagen](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.vitalproteins.com%2Fproducts%2Fmarine-collagen-peptides).

### **Acne**
As we’ve discussed, skin health is often a reflection of [gut health](https://aedit.com/aedition/relationship-between-unhealthy-gut-microbiome-skin-conditions). “Studies show that people suffering from digestive issues often have a high prevalence of acne or other inflammatory skin conditions,” Miller explains. “For example, a report indicated that small intestine bacterial overgrowth (SIBO) — a condition involving inappropriate growth of bacteria in the small intestine — is 10-times more prevalent in people with [acne](https://aedit.com/aedition/how-to-treat-hormonal-acne-body-acne-cystic-acne-whiteheads-blackheads) and [rosacea](https://aedit.com/aedition/what-its-like-to-live-with-and-treat-rosacea) than those without.”

A daily probiotic can help restore good bacteria in the gut and foster a healthy microbiome. “Our [Prebiotic + Probiotic](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.thenueco.com%2Fproducts%2Fprebiotic-probiotic) contains both a prebiotic and a probiotic, which simultaneously cultivates and delivers more good bacteria to the gut,” she says. Dr. Engelman also recommends supplemental vitamin A and zinc to her acne patients because they have significant research proving their effectiveness in treating breakouts.

### **Reducing Redness & Inflammation**
Concerned about redness and inflammation? Stress-reducing supplements may be to help. “Our supplements predominantly support the regulation of various hormones, the endocrine system, and other body systems that work from the inside out,” Kennedy says of [Plant People](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.plantpeople.co%2F) formulas. “The result can be anything from reduced inflammation and redness to a more luminous glow.” In this case, you want to look for calming ingredients. “Adaptogenic, nervine, and herbs that support a healthy response to inflammation are wonderful for helping regulate our stress responses and soothe inflammation,” he notes. “Ingredients like rhodiola, ashwagandha, schisandra, and even [CBD](https://aedit.com/aedition/use-of-cbd-cannabinoids-products-in-wellness-fitness-recovery) can support the skin from the inside out.”

### **Overall Skin Health**
Since each person has unique factors that influence their skin, our experts don’t recommend a one-size-fits-all approach to supplements. “There isn’t one solution for addressing skin concerns,” Miller says. With that said, there are certain targeted treatments that have far-reaching benefits. “In creating [Skin Filter](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.thenueco.com%2Fproducts%2Fskin-filter) and our ingestible moisturizer, [Skin Hydrator](https://go.skimresources.com?id=170670X1638612&xs=1&url=https%3A%2F%2Fwww.thenueco.com%2Fproducts%2Fskin-hydrator), we used key ingredients to address specific concerns from the inside out,” she explains. Those ingredients include the aforementioned beta-carotene to address aging concerns and phytoceramides to repair the skin’s lipid barrier. The latter “keeps the moisture in your skin where it belongs,” Miller notes. Hyaluronic acid, grass-fed hydrolyzed collagen, and aloe vera, meanwhile, all work to brighten and soothe the skin from within — something everyone could benefit from. 

## **The Takeaway**
While dietary supplements can improve the quality of the skin (especially when paired with a well-curated skincare regimen), the quality of the formula matters. Just as when introducing a new product or treatment into your routine, it’s important to consult with your provider before trying any vitamins and supplements to ensure they are safe and effective for your needs.

*All products featured are independently selected by our editors, however, AEDIT may receive a commission on items purchased through our links.*

Ever heard that beauty comes from the inside out? Here’s what you need to know about adding skin-boosting supplements to your wellness regimen.

Benefits Of Dietary Supplements For Aging Skin, Collagen Production, Acne

How Supplements Can Enhance Your Skincare Routine

brooke-lark-jUPOXXRNdcA-unsplash

There’s been a lot of buzz in recent years about the health benefits of fasting and calorie restriction. In fact, intermittent fasting was the top Google diet search trend in 2019. Proponents of these protocols have promised everything from weight loss (obviously) to anti-aging (we’re intrigued). We’re all for positive lifestyle changes — that’s a given. But before we say *sayonara* to our midnight snack, we want to know if it’s safe, effective, and scientifically backed. Here, we comb through the research and speak with the experts to get the — *ahem* — skinny.

## **Calorie Restriction vs. Dieting**
From the flapper-favorite cigarette diet and the postwar cabbage soup scheme to the modern keto craze, Americans are intimately familiar with the fantasy of fad diets promising fast results. These diet plans typically focus on one goal: weight loss. Depending on the science backing it up, sometimes that translates to better health. Other times, it results in rebound weight gain and nutritional deficiencies. 

While the idea of limiting calories to manage weight has been around for centuries, certain techniques have gained popularity in the past decade for their possible health and longevity benefits. Unlike diets, the practice of calorie restriction (CR) and intermittent fasting (IF) are aimed at promoting health and extending lifespan. Dropping pounds, meanwhile, may or may not be a fringe beneift.

## **Calorie Restriction vs. Intermittent Fasting**
Now that we know the difference between diets and calorie restriction, it’s time to understand what separates calorie restriction from intermittent fasting. To answer this fundamental question, we turned to the [National Institute on Aging (NIA)](https://www.nia.nih.gov/), a division of the United States National Institutes of Health (NIH). Here’s how the NIA [defines it](https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know):

- **Calorie Restriction**: Refers to “reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients.”
- **Fasting Diet**: Eating is severely limited or refrained from all together during certain times of the day, week, or month. 

When it comes to fasting diets like IF, the NIA says that a “practical effect” may be consuming fewer calories “because there is less time for regular eating.” Common fasting regimens include alternate-day fasting or restricted eating windows that maintain a prolonged daily fasting state.

## **The Science of Calorie Restriction & Intermittent Fasting**
In December 2019, Mark Mattson, PhD, a neuroscientist at the National Institute on Aging and a professor of neuroscience at Johns Hopkins University, and Rafael de Cabo, PhD, head of the NIA’s Aging, Metabolism and Nutrition Unit (AMNU), [published an article](https://www.nejm.org/doi/full/10.1056/NEJMra1905136?query=recirc_curatedRelated_article) in the *New England Journal of Medicine* that concluded:

*Evidence is accumulating that eating in a six-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity.*

And that's just one piece of a growing body of research on the topic. “Numerous studies show that fasting and calorie restriction can improve our body composition (lean muscle mass to body fat ratio), lower blood glucose and insulin levels, increase growth hormone production, increase longevity, and reduce inflammatory markers,” says [Jennifer Hanway](https://jenniferhanway.com/), a board certified holistic nutritionist and personal trainer.

Let’s break that down:

- **Body Composition**: Having a favorable lean muscle mass to body fat ratio has been proven to ward off chronic diseases, [improve posture](https://aedit.com/aedition/how-to-improve-your-posture), and strengthen joints and bones.
- **Blood Glucose & Insulin Levels**: Keeping these in check lowers your risk of obesity, diabetes, and heart disease. It also helps in [healing](https://aedit.com/aedition/category/recovery) from injury, illness, and even aesthetic procedures.
- **Growth Hormone Production**: Release of growth hormones are necessary to maintain healthy tissues and organs.
- **Longevity**: Calorie restriction has been shown to increase lifespan in lab environments. Human studies suggest positive impacts on brain health and cognition, blood pressure, and resting heart rate.
- **Inflammatory Markers**: Studies of human immune cells show that fasting lessens chronic inflammation and has no adverse effect on the [immune system](https://aedit.com/aedition/at-home-wellness-routine-for-immunity-mental-health-stress) overall.

Scientists suspect that we’re evolutionarily wired to function optimally when alternating between periods of feast and famine. When we eat, the body releases insulin to help our cells process the glucose in our blood. Some excess glucose is stored in the liver as glycogen, while the rest is converted to fat. After 12 hours of fasting, we start tapping those glycogen reserves. After 18 hours, our fat cells begin sending fat to the liver to convert into energy. This releases ketone bodies — energy molecules that have been credited with improving neurological function, promoting cellular regeneration, fighting cancer, and more. This process is known as metabolic switching.

### **Calorie Restriction & Longevity**
When it comes to longevity, there’s a host of animal studies that suggests the promise of these restrictive eating protocols. Here’s a roundup:

- Rodent studies have shown that a 10 to 40 percent calorie reduction can result in longer lifespans with less incidence of disease — especially cancer.
- Studies involving the worm *C. elegans* show a fasting diet increased their lifespan by 40 percent.
- Ongoing NIH studies of rhesus monkeys have shown a decrease in age-related diseases (like cancer, diabetes, and cardiovascular disease) over 20 years. One study showed an increase in lifespan, while another did not.

But just because something works in worms or primates doesn’t mean it’ll hold true for humans. There is, however, some observational evidence to suggest that these protocols promote health. Taking that a step further, here’s a look at two recent human trials aimed at providing objective, quantitative results:

**[The CALERIE Study](https://www.nia.nih.gov/research/resource/comprehensive-assessment-long-term-effects-reducing-intake-energy-calerie)**: The Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE) study supported by the NIH followed 218 normal to slightly overweight individuals for two years. Test subjects were randomly divided into two groups:

1. The calorie restriction group was told to reduce their daily intake by 25 percent
2. The control group was told to follow their regular diet

So what happened to those in the CR group? Though they, on average, reduced their daily caloric intake by 12 percent instead of 25, subjects lost an average of 10 percent of their body weight and, for the most part, kept it off for at least two years after the study concluded.

As for overall health, the participants in the CR group:

- Lowered their cholesterol and blood pressure, which reduces risk of diabetes, heart disease, and stroke
- Decreased levels of inflammatory factors and thyroid hormones, which some studies suggest may translate into a decrease in age-related disease

No significant negative impacts were detected, though some participants experienced periods of anemia. Researchers concluded that the CALERIE protocol is safe under a doctor’s supervision.

**[The TREAT Study](https://clinicaltrials.gov/ct2/show/NCT03393195)**: The Time Restricted Eating As Treatment (TREAT) study conducted by researchers at the University of California San Francisco, examined 116 overweight or obese individuals for 12 weeks. Participants were randomly divided into two groups: 

1. The consistent meal timing (CMT) group ate three meals daily at set times 
2. The time restricted eating (TRE) group ate whatever they wanted, but only between 12 p.m. and 8 p.m.

The results, [published recently in JAMA Internal Medicine](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095), have caused some controversy because they show no statistically significant difference between the two groups. The study suggests that intermittent fasting for weight loss doesn’t work, with some of the participants in the TRE group even losing lean muscle mass.

These conclusions are being debated in the scientific community. Some experts say the research exemplifies why it’s so hard to study humans: Left to our own devices, we’re just not that consistent — even when given clear instructions. A number of study participants did not adhere to the exact eating requirements and some didn’t complete their surveys — both of which certainly impacted the findings. In many ways, these studies underscore the fact that we have much more to learn about the topic.

### **Intermittent Fasting & Skin Aging**
While living longer, healthier lives is certainly promising, is it too much to ask that we look more youthful and vibrant to boot? Hanway says that some of these biological benefits can indeed affect our outer beauty.

For starters, IF may help delay the skin’s aging process. “Intermittent fasting can have skin benefits due to its lowering of blood glucose and insulin levels,” she says. “When blood sugar is high, it can cause glycation of the skin, in which the sugar molecules bind to the collagen and elastin in our skin, preventing it from staying firm and supple and contributing to premature aging.”

But that’s not all. As we mentioned earlier, IF and CR can improve the body’s natural healing processes — including the skin. “Intermittent fasting increases our rate of autophagy, or cellular ‘clean-up,’ which can help our skin to repair faster and improve protection itself from internal and external stressors,” Hanway shares. Cheers to having our cake (between 10 a.m. and 6 p.m., of course) and eating it, too.

## **The Risks of Caloric Restriction & Intermittent Fasting**
From simple social challenges (*sorry, I don’t eat past 4 p.m.*) and ‘rebound’ overeating to a slower metabolism, fatigue, moodiness, and nutrient deficiencies, the list of possible complications from IF and CR protocols is long. “Intermittent fasting can be very stressful on the body and can be especially challenging for women, as they have a more complicated endocrine system than men,” Hanway cautions. As she explains, IF and CR can also lower metabolism and thyroid function, if taken to extremes. 

While we’ve discussed the potential benefits as far as aesthetics are concerned, it can quickly go the other way. ‘When a diet is low in protein, healthy fats, and micronutrients, it shows up as thinning or loss of hair, weak, brittle nails, and premature aging of the skin,” Hanway warns. To avoid such complications, calorie restriction and intermittent fasting should only be embarked upon under the supervision of a professional. It's crucial to maintain a healthy diet, including a mix of carbohydrates, protein, and healthy fats. 

## **The Takeaway**
While more research is needed, most experts agree that some forms of calorie restriction and intermittent fasting can be beneficial in the right candidates. For those interested in experimenting, Hanway offers a more moderate approach. “Many of the benefits of IF can be gained from a less restrictive form of fasting called Time Restricted Eating (TRE),” she explains.

With this scheduled protocol, you can maintain a relatively normal eating schedule. “Rather than jumping in the deep end with a long fast or fasting during the day, I recommend aiming for a minimum of 12 hours overnight between dinner and breakfast and three to four hours in-between meals,” she shares. “You can then gradually extend your overnight fast to up to 16 hours, but I do not recommend any longer than that.” 

Talk to your doctor or nutritionist to determine if this kind of eating plan may be right for you.

There’s been a lot of buzz in recent years about the health benefits of fasting and calorie restriction. Here, we comb through the research and speak with the experts to get the skinny.

Diet and Nutrition