How To Reduce Sebum Production Internally
Reducing sebum production internally is desirable in very oily skin types; but is it possible to reduce sebum? Can you reduce oil production on the face with your lifestyle choices?
Sebum is a lipid filled substance on the skin made by sebaceous glands and commonly referred to as oil. Sebum production rates are affected internally by genetics, hormones, and partially by diet. Do vitamins, supplements, green tea, foods, or pills ingested internally affect oily skin? How about lifestyle choices?
But first? Are you sure you have very oily skin? Be certain by taking our validated scientific quiz. Studies show that people usually over estimate their sebum production.
How To Reduce Sebum Production with Diet
Do foods reduce sebum production? Is there such thing as a Sebum Control Diet? Not really. Stress and hormones seem to control sebum flow rates more than diet. This is what we know about foods that reduce or increase sebum production:
Effect of low glycemic diet on sebum production
The ratio of saturated to monounsaturated fatty acids changes on a low glycemic diet. In a 12 week study, 6 a low glycemic diet increased the amount of monounsaturated fatty acids compared to saturated fatty acids. The increase of monosaturated fats resulted in increased sebum production. This suggests that a low glycemic diet INCREASES sebum production internally. A low glycemic diet would benefit dry skin types by increasing sebum production and reducing glycation.
Eating saturated vs unsaturated fats in the diet and the effects on sebum production
The Smith study 6 suggests that increasing saturated fats in the diet would decrease sebum production, however this was a small study in 2008 and the results have not been repeated. Eating too much saturated fat in the diet can increase LDL cholesterol levels, so the health risk is higher than the benefit of a decreased sebum production rate. For this reason, we suggest using facial moisturizers with saturated fatty acids, however these are usually too heavy for oily skin.
Eating Foods Rich in Vitamin A and Effects on Sebum Production
Vitamin A is well knowns to reduce sebum production when taken orally as a retinoid medication. However, it is difficult to get enough Vitamin A to the sebaceous glands in the skin through diet alone. A 2003 study 7 showed that a 4.8% increase in Vitamin A in the blood from dietary sources resulted in a 1.4% decrease in sebum production.
Vitamin A in foods reduces sebum
Foods that are high in Vitamin in A may reduce sebum production when added to the diet such as:
Carrots
Kale
Spinach
Broccoli
Milk
Eggs
Beef Liver
Mango
Cantaloupe
Diet alone does not seem to be an effective way to lower sebum production (a 1.4% decrease is not much!), but what about vitamins and supplements?
How To Reduce Sebum Production with Vitamins and Supplements
Vitamin A and Sebum Production
Vitamin A supplements may reduce sebum production, however, these fat soluble vitamins can accumulate in the body and cause toxicity. 8 If you are pregnant women, you should not take Vitamin A supplements without discussing with your doctor. The RDA (Recommended Daily Allowance) of Vitamin A is 2700 IUs for women. You should never take more than 10,000 IU per day even if you are not pregnant because high levels of Vitamin A can cause many issues including hair loss.
It is better to eat foods high in Vitamin A and apply retinoids topically, than to take supplements. If you are not on a retinoid, you can learn more about retinol for beginners here.
There are no other supplements that have been shown to reduce sebum production.
Pills to reduce sebum
Sebum Reduction Pills
Are there prescriptions to control oily skin? Yes! Medications to reduce sebum production have been used for years to treat acne. These are called retinoids. You have probably heard of Accutane for oily skin. These oral medications require a prescription. You can find a board certified dermatologist at AAD.org to get a prescription for a prescription Vitamin A pill. There are many more brands now than just Accutane.
Sebum Secretion and Hormones
Sebum secretion is most effected by testosterone hormone levels. if you are taking testosterone, working out alot, or taking supplements to raise testosterone levels, this will increase sebum production.
5-alpha reductase inhibitor medications like Propecia will lower testosterone levels.
Spironolactone is another prescription pill used to lower testosterone levels.
Lifestyle Choices and Sebum Production
Surprisingly, studies have not shown a link between sebum production and stress. It is well known that stress can cause acne, but this is not due to changes in sebum production.
Tips To Reduce Sebum Production
Fragrance 9 may affect sebum production, but the study that showed this does not clearly talk about which fragrances to look for, and there was only the one study from 2008.
A interesting study showed that oral green tea might lower sebum production. However, topical green tea is more effective at reducing oil production than drinking green tea.
Our favorite topical moisturizer with soybean derived fatty acids (15% monounsaturated fatty acids) and green tea is Essopi Antioxidant Cream.
Although this moisturizer is great for oily skin, you really need a comprehensive skin care routine that addresses sebum production and avoids comedogenic ingredients.
To find a skin care routine composed of multiple brands that is right for your oily skin, you first need to know your Baumann Skin Type.
Did you know that over 80% of people overestimate the amount of oil that their skin produces? 12, 13
So do yourself a favor- take the quiz and get a dermatologist- recommended customized skin care routine. You will be able to choose products from multiple brands in our build a regimen feature.
DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek.
“Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more.
Keep reading for the best anti-aging products for your 20s, according to skincare professionals.
Sunscreen
“We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.”
Farmacy Green Defense Daily Mineral Sunscreen
An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup.
Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30
Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand.
Vitamin C Serum
“A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging.
Drunk Elephant C-Firma™ Vitamin C Day Serum
The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation.
Sunday Riley C.E.O. Rapid Flash Brightening Serum
This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants.
Peptides
Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.”
Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses.
Charlotte Tilbury Magic Eye Rescue Cream
This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively.
This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek.
At-Home Peel Pads
Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate.
“The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.”
According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says.
Dermadoctor Kakadu C Intensive Vitamin C Peel Pad
A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection.
KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation.
Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads
These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids.
Emollient Night Cream
“In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.”
“Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products.
Cerave Skin Renewing Night Cream
One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid.
RoC Retinol Correxion Max Hydration Creme
“The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.
