Dr Alan C. Logan is a faculty member of Harvard's School of Continuing Medical Education where he lectures on dietary supplements. In addition, Alan facilitates stress management and anxiety support groups at the Anxiety and Phobia Treatment Center of White Plains Hospital in White Plains, New York. A graduate of the State University of New York and the Canadian College of Naturopathic Medicine, he has trained through Harvard's Mind-Body Medical Institute and Georgetown Medical School's Food as Medicine course.
Dr Logan resides in Westchester County, New York. For more information about Dr. Logan, including his books, articles and recommended supplements, go to: www.drlogan.com
Naturally Savvy Guide, Andrea Donsky: I’ve read some of the articles on your website and I am quite impressed. I am a big fan of Essential Fatty Acids (EFA’s). I know you recommend supplementing with fish oil for healthy skin. Can you please be more specific about how supplementing with fish oil can be beneficial for the skin? And is it safe for teenagers?
Alan Logan: Thanks for your kind words on the articles! There are a number of ways in which fish oil and its healthy omega-3 fatty acids can benefit the skin. These essential fats are important constituents of the membranes, or outer walls, of each of our skin cells. As such, they play a critical role in normal skin structure.
The essential fats also play a role in providing a healthy “skin barrier”, which simply means they maintain well hydrated skin by to keep moisture on the inside. The most exciting area of emerging research is in the area of inflammation – most skin-related conditions, from acne to the development of fine lines and wrinkles have inflammation at the root. Fish oil contains a naturally occurring anti-inflammatory fatty acid called EPA. Studies show that fish oil, and EPA in particular, can limit inflammation, improve the appearance of the skin and protect against damaging UV rays.
Andrea Donsky: Can you tell me a little bit about your latest book The Clear Skin Diet? What inspired you to write it?
Alan Logan: Sure.
The Clear Skin Diet, written together with Boston dermatologist Dr Valori Treloar, is an exploration of the research related to diet and acne. The book covers dietary influences on inflammation, oxidative stress, acne hormones, it also looks at the stress connection and the relationship between acne and gut function.
Certain nutrients that have been shown to have anti-acne properties, including zinc, selenium and chromium are also discussed.These are exciting times in this area, with new studies confirming what the majority of acne patients believe – there is a diet connection. Two studies published in August 2007, one in the Journal of the American Academy of Dermatology and the other in the American Journal of Clinical Nutrition, show that controlled diets high in fiber, lean protein, healthy fats, and low in sugar, saturated fats and processed foods significantly improves acne over the course of three months. What’s more is that the healthy diet (vs. typical Western diet control) had a beneficial effect in lowering the acne-promoting hormones. Two Harvard studies have also uncovered a definite correlation between milk consumption and the promotion of acne.
Going back to the fish oil question, it is noteworthy that in these new studies, the participants in the healthy intervention diet were asked to consume more fish. Combine this with a study of over 1000 teens in North Carolina that found greater fish and seafood consumption was associated with the lowest rates of virtually every sign of acne (from blackheads to cysts) and the case for omega-3 fatty acids certainly gets stronger.
We also discuss the changing rates of acne in nations and communities that were once insulated from the encroachment of the Western Diet. This has certainly been the case among the Inuit of Alberta and is also evident in Japan where the rates of acne have doubled in the last 40 years.
The inspiration to pen The Clear Skin Diet was a result of my own experiences with acne, from teenage years through adulthood. Like the majority of acne patients, I was convinced that there was a relationship between the two.
Andrea Donsky: In addition to making dietary and lifestyle changes to reduce acne and regular breakouts, can you talk about the skin supplement perfect skin, and what makes it uniquely effective?
Alan Logan: Genuine Health’s new perfect skin supplement truly is unique because it takes advantage of nutritional science and research on specific nutrients, including zinc, selenium, chromium, the antioxidant EGCG from green tea, and of course EPA. The end result is a product that addresses various avenues of acne promotion. These nutrients have the potential to reduce the excess sebum production that characterizes acne, to address the hormonal aspects of acne, decrease inflammation and the oxidative stress that contributes to the process.
Research in humans has already shown that, individually, oral zinc, selenium and chromium are helpful in reducing acne blemishes. The green tea EGCG is a new story, with research showing that it can lower the manufacture of an acne-promoting hormone called dihydrotestosterone, or DHT for short. It also has strong anti-oxidant and anti-inflammatory properties. We discussed the inflammation connection to acne, it is also worth noting that oxidative stress or free radical generation is also a bigger issue than once thought. Indeed, the lower the blood antioxidant levels, the greater the severity of acne, so there appear to be a number of mechanisms whereby EGCG can help.
As for the EPA from sardines and anchovies, it really is the cornerstone of the product, and an abundance of research has documented its anti-inflammatory effects. Synthetic drugs that work by similar anti-inflammatory pathways have been shown to reduce sebum production by over 60% and reduce acne lesions by 59% over three months. In head-to-head studies, fish oil has been shown to be just as effective as synthetic anti-inflammatory drugs, the difference being that fish oil is not associated with significant side effects, on the contrary it has collateral health benefits such as a reduction in cardiovascular risk and even improved mental outlook. The perfect skin formula negates the need to purchase multiple supplements, they are all there working together in one convenient remedy.
Andrea Donsky: I see you highly recommend taking supplements from Genuine Health. I am a big fan of their products. How are they different from the other supplements on the market?
Alan Logan: I certainly do recommend Genuine Health products with confidence. I have seen first hand the decision making process that goes in to research and development of products at Genuine Health. There is a very strict criterion for development of products and the quality of the finished formulas, its years of work.Safety is paramount at Genuine Health; ingredients without a record of safety are immediately dismissed. Research is also important, first that there be evidence that the ingredients do what they are claimed to, and secondly that the consumer is provided with therapeutic levels. Its just way too easy to take decent research and yet provide consumers with only a smidgen of what was used in the study. Sadly this happens, and it’s a broad divide between scientific research and finished products in the natural health marketplace.
Then of course there are the decisions made at the raw material level. For example, you can get ginkgo biloba for pennies per kilo, or you can get higher quality ginkgo at much higher prices. Genuine Health does not cut corners in trade, and although it sounds cliché, quality is the difference; these decisions made by Genuine Health may make a small difference in consumer price, but a huge difference in quality. The fish oils are another great example, the molecularly distilled pharmaceutical grade fish oils that go into the Genuine Health products, including perfect skin, are continuously tested, in-house and independently, to ensure the absence of heavy metals, and other environmental contaminants.
Andrea Donsky: What advice would you give to somebody who is healthy who wants to start taking supplements, but isn’t sure how to get started. What type of regimen would you recommend?
Alan Logan: There are so many dietary supplements available today, and consumers are confused. For those who are otherwise healthy, we have to bring it back down to the basics of what we really need, looking to the nutritional voids as they currently exist in North America. Since research shows that very few of us consume even the minimum 5 servings of fruits and vegetables, and the majority of us consider our diets to be healthy, and not needing to be changed, a quality multivitamin-mineral formula is the cornerstone. In fact, it may be the cheapest nutritional insurance policy that one can buy.
The other drawback when not consuming a diet rich in fruits and vegetables is that we miss out on the colorful plant chemicals called phytonutrients. They have been referred to as ‘guardians of our health’ and provide much-needed antioxidant support. With that, a product like Genuine Health’s greens+, with its 24 plant-based ingredients, becomes a key supplement choice. In fact, research at the University of Toronto showed that greens+ improved energy levels in fatigued but otherwise healthy adults (vs. placebo). Providing plants in dried form, with the water removed, is far better than administering isolated antioxidant chemicals because research shows that antioxidants work together, much like an orchestra.
The other gaping hole in current nutritional intake is that related to our old friends, the omega-3 fatty acids. Research shows that Canadians only consume 130mg of the key omega-3 fatty acids, EPA and DHA found in fish oil…expert panels have recommended at least 650mg of EPA and DHA for healthy adults, and even more, closer to 1000mg for those with or at risk of cardiovascular disease. Women require at least 300mg of DHA in pregnancy, while according to a recent University of Guelph study, Canadian women of childbearing age only take in 80mg of DHA per day. So fish oil supplements have earned a place in basic supplementation for health.
Finally, many would do well in incorporating a fiber supplement into regular use. We are way short in our fiber intake in North America, quite often taking in half or less than what has been recommended. These are the basics of supplementation. Of course they are not a substitute for making every effort to include deeply colored fruits and vegetables, oily fish, whole grains, etc. However, we must also face up to and recognize the realities of the North American diet. Key supplementation can make a difference.
Andrea Donsky: How do you maintain balance in your life?
Alan Logan: It’s hard at times, especially with work demands and the travel schedules that can break up a good routine. I try to take mindfulness breaks throughout the day and make an effort to be mindful of the present moment. I participate in sports, play in an adult soccer league and try to do intentional exercise, even a walk, everyday. Even when I’m out traveling, I try to bring these routines with me. Family is very important to me, and I make a conscious effort to make sure that I fuel up and ground myself with family time.
