How to fix Keratosis Pilaris NATURALLY! (No more “chicken skin” bumps!)

An underlined hyperlink denotes an affiliate or Amazon Services LLC link. For more information, see the disclosure at the end of this page or click here to learn more.

Real Food Liz/Liz Wolfe is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. For more information, click here.

*This post about how to fix keratosis pilaris has been revised and updated, and is written for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis or treatment. 

And when I say “chicken skin,” I DON’T mean the delicious kind that actually comes on a chicken.

I mean the “chicken skin”-ish, red, firm, zit-like-but-not-quite skin bumps that can appear on the backs of the arms, the legs, and elsewhere on your body. It’s called keratosis pilaris.

Even before my acne-prone skin and eczema, one of the first things that improved when I put myself on a comprehensive skin-healing plan were those annoying patches of keratosis pilaris on the backs of my arms.

(I put this plan in a program, FYI, for those needing comprehensive help.)

These bumps are caused by dysfunctional keratinization. All this means is that skin cells are multiplying faster than they’re shedding, or they’re not shedding properly.

(Remember that old computer game, Lemmings? When they all clumped up at the edge of a cliff and fell off, one at a time? Yeah. Kinda like that. Or maybe I’m thinking of a different game. I dunno. Never mind.)

The common advice for this issue is to exfoliate more – whether with a physical exfoliating scrub or a chemical formula meant to loosen “sticky” skin cells, like an Alpha Hydroxy Acid product.

(Chemicals aren’t always bad. There are LOTS of safe ones – and, remember, even water is a chemical!)

Topical approaches are a solid place to start because they tackle the physical symptoms and can improve the look of the skin quickly. My favorite products to attack keratosis pilaris from the outside are safe, gentle chemical formulations (rather than scrubs, which can be too harsh) that use acids to help un-stick skin cells.

Here are my favorites:

  • Beautycounter’s Toner Pads (I use these on my arms AND face)
  • Dr. Ron’s Glycolic Night Complex (can also be used on the face)
  • A simple spritz or swipe of unfiltered Apple Cider Vinegar, which contains a type of alpha hydroxy acid

Remember, though, that the issue will continue coming back if you don’t tackle the root of the problem – which is a little more complicated, but totally fixable.

KP is an INTERNAL problem that manifests EXTERNALLY. Often, it’s a sign of vitamin A deficiency, but even that can be more complicated than it seems.

Here’s what you might need to address. Which one (or which ones) apply to you? Strategize accordingly!

1) A vitamin A deficiency.

What’s happenin’: Because vitamin A plays a major role in keratinization (and in skin health in general), KP is a hallmark sign of vitamin A deficiency.

Sadly, most corrective recommendations involve plants that contain beta carotene, which is not technically vitamin A; it’s a precursor to vitamin A. The problem with that? Most people can’t efficiently convert beta carotene to vitamin A – so it’s essentially useless in tackling this problem.

Beta carotene is different from true vitamin A, and the two nutrients serve different functions in the body. Sadly, the FDA, in their infinite wisdom (sarcasm), allows beta-carotene to be labeled as vitamin A so the myth that they’re the same just won’t die.

So where can you get true vitamin A?

The only sources of pre-formed vitamin A are animal products and seafood – egg yolks, cod liver oil, liver, and full-fat milk.

Food derived from healthy animals eating their natural diets and wild-caught fish is best. Animals are very efficient at converting beta carotene from the plants they eat into vitamin A.

Of all of those options, cod liver oil is a supplement many people swear by for fighting KP because of its high vitamin A content. I like Rosita brand. It’s expensive, but well worth it.

Now, all that said, it’s also important to consider vitamins D and K2, which work with vitamin A in our bodies. If you’re going to add vitamin A to your diet, or if you already consume vitamin A rich foods but aren’t seeing results, consider that it might be:

2) An imbalance of vitamins A, D and K2. 

What’s happenin’: If you’re adding sources of extra vitamin A, it’s also important to be sure that you don’t do this to the exclusion of vitamins D and K2. These nutrients work in synergy WITH vitamin A, and it’s vital to keep a balance.

If you already get lots of vitamin A, consider whether you need to work on including sources of vitamins D and K2.

(One of the reasons I like this Cod Liver Oil is because it’s an excellent source of both A and D, and the same website also carries both Emu Oil and Butter Oil supplements, both thought to be strong sources of K2. Again, none of this is cheap, but a little goes a long way.)

Additionally, sunlight is the body’s best source of vitamin D, and it’s only generated by the action of UVB rays on the skin. But most of us avoid the sun or sit behind windows in the office and in the car, which block UVB and allow UVA – the bad rays – in. (The truth about sun exposure is a LONG story for another day; for more info, see this video.)

Unfortunately, vitamin D3 supplements are like taking a hammer to the delicate balance of nutrients in the body, so I don’t love them. I much prefer getting vitamin D from food or the sun.

A good reference for vitamin D levels, what they mean, and why testing vitamin D levels might not give us the information we actually need, listen to this podcast.

To boost vitamins A, D and K2 together, consider drinking some grass-fed, full fat raw milk, if you can tolerate it. Salmon and sardines are good sources of vitamin D as well, though egg yolks and sunshine are tops in my book.

2b) Honorable mention: zinc

Zinc is also vital to skin health, and zinc interacts with vitamin A. Oysters are a great source of zinc.

But if your stomach acid is low – and I’m just about to talk about digestion – zinc won’t get where it needs to go, which can affect the entire onward cascade of nutrient interactions.

If you’re already set on points 1, 2 and 2b, you may just need to give it time. If you’re not so sure, though, it may be time to consider:

3) A digestive insufficiency.

What’s happenin’: If you’re getting plenty of good nutrition, the issue may be related to what your body is DOING with that nutrition. Are you digesting and assimilating nutrients properly, and are they getting where they need to go?

This is, quite honestly, too much to cover in this post, and it requires a really extensive discussion of every part of the digestive cascade to evaluate what might be going on.

I talk extensively about digestion in the Purely Primal Skincare Guide, and the internet is full of free information about digestive health for you to explore!

What about more aggressive topical strategies?

I don’t recommend physical exfoliation with rough substances like apricot kernels, rough loofahs, or even baking soda. These can irritate the skin and do more harm than good.

That said, I DO recommend daily gentle dry-brushing, which has benefits beyond exfoliation, and the recommendations at the beginning of this post for gentle chemical exfoliators can really help.

For extreme cases, you can also try a short-term intervention with a safe, stronger glycolic “peel” administered by a professional.

If you need more guidance, or help optimizing digestive function while learning new strategies for healing the skin, check out the Purely Primal Skincare Guide.

Thanks for reading!

Author Signature

Want more? Try my Email Exclusives!

Stay in the know & get exclusive subscriber-only goodies!

I'll never send you spam, and you can unsubscribe at any time. Powered by ConvertKit

Real Food Liz/Liz Wolfe is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Click here for information on what I choose to promote and why, and here for more information on compensation/remuneration.


  1. Danielle C says

    I have had KP all of my life, it has gotten worse as I’ve gotten older. I’m 45. My diet is clean and I have tried for years the things you recommend. The only thing that works for me is MSM. I take 9,0000g daily and I have no new spots. I have tested it over and over again (with travel, etc.).

    • says

      Great comment! MSM is not only a sulfur compound (as I stated above, sulfur is CRITICAL and part of the reason I like sun exposure for vitamin D sulfate) but it also actually helps the cells become more receptive to the nutrition they’re given! It’s possible MSM is helping all that good nutrition get where it needs to go. I’ve recommended Dr. Ron’s MSM to a few folks as well as the MSM drops for topical use. An added point to this post could definitely be more on nutrient co-factors like MSM. Thanks for the comment Danielle!

      • Tara Johnson says

        Can I use MSM on a 6 year old? We started about 1 month ago with FCLO and butter oils and are about to go gluten free. She only drinks raw milk.

      • says

        Hi Tara! I cannot advise for or against with regards to your little one, as I only specialize in adult skincare – but I wouldn’t be surprised if whatever you’re looking to improve does improve drastically after you’ve gone gluten/grain free. 🙂

      • Mkb says

        I would advise asking an actual medical professional- especially a pediatrician, dermatologist, or pediatric dermatologist.

        Little FYI on gluten. Multiple empirical studies have shown that the MAJORITY of people ARE NOT gluten intolerant.

      • miriam says

        I was told by my dermatologist (an MD) that newer studies have shown that keratosis is reduced with a gluten free diet. She also mentioned that studies also show that over weight people that lose weight also find that there keratosis gets better.

      • says

        This is probably related to nutrient absorption issues in several complex ways. Overweight people are often deficient in vitamin A, or have an increased requirement for it.

      • Zen_Trekkie says

        Sadly, I live in WA state, and can only get “natural vitamin D” only 3 months out of the year. I felt crappy for YEARS until I supplemented. Surprisingly, when I had blood work done for fatigue/general malaise, my D came back fine – perhaps I need more than the average human (also taking into account that the minimums are set at that point to avoid deficiency diseases, not promote optimal health).
        If I’m forced to supplement, which one do you recommend?
        I also have KP, have done most (if not all) of these things, and have seen little difference. It is on both my legs and arms, has spread over the years – I’ve had it since I was a teenager in Florida (and trust me, there I got plenty of sun!)

  2. Katie says

    I have had KP for as long as I can remember. I only recently found out I have celiac disease and have multiple deficiencies. I have been gluten free/paleo for a year and half. Minor improvement in my D levels due to supplementation but still very low. I take FCLO but it hasn’t made a dent in these issues. Any suggestions for people who are still not absorbing vitamins in whole healthy foods?

      • Katie says

        Thanks! I will. In the end the condition of my skin on my arms isn’t my major concern. I am just using it as an indicator of what is going on internally. I already feel much better than I did before. You are right. I will try to be patient 🙂

    • says

      Cod Liver oil can be helpful, but it can’t fix problems with diet, digestion, or habitual topical irritation. Resolving acne requires a multi-pronged approach in my opinion. You might like my Skintervention Guide – it’s an investment but a fabulous framework for understanding why there are no quick solitary fixes, and how nutrition, digestion and skin care interact. (If I may toot my own horn 🙂

  3. MelLava says

    thanks for this article, very informative. I have “chicken skin” right underneathe my eyes. I started paleo about a year ago, i know it’s a long journey but i’m grateful that i did start 🙂 I also switched to only organic produce and country meat (I’m Inuk heritage, and i like to eat all the organs of our catch over here) and i’ve noticed a big difference in my body, more energy, not to mention i lost about 20 lbs in my first month after switching to only organic produce. My naturopath said that it was due to inflammation.

  4. Elizabeth says

    I had KP for years and tried things like glycolic acid, but nothing worked. i started supplementing with fermented cod oil like a year ago for general health reasons…Meanwhile i had given up on KP and forgot about it, but a few months ago i was reading about the vitamin A connection, so i checked my arms to see if i’ve had any improvements and wow, i was shocked tthat my KP was all gone. I look at my arms every couple wks or so now and stare at them all amazed. It makes me wonder what else that Cod Oil / vitamin A is doing for me. 🙂

      • says

        Hi Marissa! I take the recommended serving on the bottle of Fermented Cod Liver Oil/Butter Oil blend (cinnamon tingle flavor) from

    • Shania says

      Hi Elizabeth
      Did you change your diet as well. After reading your comment I was inspired and am now taking FCLO but I have read other posts and they were saying to fully eliminate grains and be strict pales if you want to remove kp. I can’t do this as I live on bread and rice but will I still be able to remove kp with FCLO?

      • says

        You’ll only know if you try. But KP can be a sign of a gluten intolerance, so it would probably be better for you to find an alternative to grains and rice. They might be what’s causing your problem.

  5. Miriam says

    Fantastic article! I’m taking FCLO per your recommendation and my KP is nearly gone and I haven’t even gone through a whole bottle. This is the only change I’ve made!!

    Along a similar note, I am very curious to know your thoughts on lanula health (moons/slivers on nails). Other than my thumbs and pointers, I don’t have visible moons despite being paleo. I see unhealthy people with robust moons. I can’t find a correlation and can’t find an answer online. I would love your take!! Thanks for all you do!

  6. Amy says

    Thank you for this very informative post. I have been paleo for more than a year and while I saw improvement in my kp at first, it isn’t completely gone. I have resisted taking the fclo that my hubs keeps in our fridg due to the taste. But I see you linked to a capsule, so I have decided to buy that and give it a try.

    I am wondering if there is some sort of blood test one can take to see what vitamin and nutrient levels are in the body? If so, What sort of practitioner should I look for to do this? I pretty much avoid doctors like the plague…so hopefully that isn’t the answer. And I have yet to find a nutritionist, other than bloggers online, that I trust.

    If one cannot/does not get tested, then is it basically trial and error to figure this out? It feels quite overwhelming to take this approach.

    Thank you!

  7. Hallie says

    Hello Liz- I do not have KP, but do have a question. I have previously taken the FCLO/Butter Oil Blend capsules-but because my husband and I both take it and I was told to get the same dosage as a 1/2 tsp of the liquid we would need to each take 6 capsules a day, which was quite expensive, so we switched to the liquid FCLO and have not been taking the liquid butter oil. What is your opinion regarding the addition of the butter oil? We do take 100mg of K2, but just wondering what your thoughts are on just the FCLO. Thanks Much!

  8. Jacqui says

    I have had kp all my life and have been paleo for 6 months and after recently being diagnosed with autoimmune disease I have been AI paleo for just over a month. My kp has nearly all gone and for the first time in my life I have smooth (ish) upper arms! I wasn’t sure what had caused it to go but after reading your article now I know, as I am taking cod liver oil, vit D and a whole host of other vitamins my Dr has prescribed me. Great article!!!

  9. Whitney says

    Hi Liz – great stuff. I also have KP and have psoriasis in my ears. I’m currently using a steroid oil for the psoriasis – however, after reading the fine print – it is clear that it shouldn’t be used while pregnant or nursing. I have some time before that becomes a reality for me – but I’m wondering how relevant your above suggestions & book are to psoriasis. Thanks – Whitney

  10. Heather says

    Thank you again, Liz! Great post. I learned about this thru your Skintervention Guide. After only a week or slightly more of taking the cod liver oil/butter blend you had recommended, my KP on the back of my arms vanished as well. It was absolutely amazing to me as I, too, had tried multiple over the counter “supposed” remedies. Thank you once again for the information!!

  11. Amanda says

    After switching to goat milk soap (lactic acid dissolves keratin) and stop using sunscreen; my KP pretty much went away. Though I still one or two spots that come back. I’ll try the FCLO. Thanks for the info Liz!

  12. Julia Clare says

    I’ve been having wheat again, and the chicken skin is back on my arms. Along with achy joints and mild psoriasis. I also need to stay well away from Nightshades and sugar as well as gluten to have smooth arms and no thick cracking skin on my elbows. I couldn’t believe how smooth they were for a few months.. Time to get my health back on track and knock thoses contaminants out of my diet again. Social discomfort versus my own health, I’m putting me first again. (Doesn’t it piss people off?)

    • says

      Thanks for this comment, Julia. This inspires me to try removing nightshades. I am gluten/grain free but have never tried the nightshades.

  13. Damaris says

    Unfortunately, I don’t digest meat very well, much less cow’s liver which used to be my favorite dish (with onions). I do eat a lot of eggs, and do depend on Vitamin A supplements. Any suggestions for a vegetarian/eggs/fish diet? Your posts are FABULOUS!!

  14. Joshua says

    Don’t do a glycolic peel. Get a low strength glycolic (5%) or salicylic (1-2%) leave on treatment (with the correct pH, ~3) like a gel or lotion, and use it consistently. That’s not for “extreme” cases, that’s just a practical and effective way to deal with keratosis pilaris. As much as I love your posts on nutrition, and you are well-intentioned, but your skin care posts will do more harm than good when helping people deal with real skin conditions.

    • says

      Joshua, I just have to disagree with on this – while I agree that a low strength glycolic treatment would also be great, I simply haven’t found one (and there are several I’ve looked at) without ingredients that might cause problems with the people I work with. The “cleanest” glycolic gel I’ve found that I evaluated as potentially helpful for this post still contains several questionable ingredients to which my clients tend to react, so I chose not to recommend it. I have reached out to several manufacturers about producing a low-concentration glycolic treatment with the proper ingredients and have not been successful so far. Skin Obsessions pays proper attention to pH, which is why I (cautiously) recommend their products. If you know any that are effective and free from problem ingredients, feel free to share. As someone who has recovered from several “real skin conditions” myself over my years of research (lifelong eczema, acne, and KP) I respectfully disagree with your well-intentioned comment.

  15. Angel says

    Hi Liz,
    My 7-year old daughter has always had a lot ov this, not just on her arms but also on the sides of her face and her skin hasn’t been very soft and smooth full stop. When we due to digestive issues tried replacing cows milk with goats milk, we’ve now seen a 95% improvement! We’ve now stopped using anything but butter from cows and seeing the same effect in our 5-year old son. Just thought I’d share! 🙂

    While i think about it, may I please ask, how good is full fat goats milk as a source of vitamin K2 etc in comparison to cows milk?

    Many thanks for sharing your valuable knowledge!

    Love, Angel, UK

    • says

      That’s fantastic, Angel! Thanks for sharing! Unfortunately I don’t know of any comparisons of goat’s milk to cow’s milk as far as vitamin K2; from what I know of what goats eat, however, I’m fairly certain it would be lower in K2. You might still do OK supplementing with butter oil from Green Pastures – none of the irritating proteins of cow’s milk would remain.

  16. Kacie says

    My KP always goes dormant in the summer…must be the vitamin D! I find that it is also less noticeable in the winter months if I moisturize with coconut oil every day. And eating clean is a given!

  17. Crystal says

    Is it possible to get too much vitamin A? Cause I found that sometimes Vitamin A, fish oils rived helps, but then all of a sudden my KP got worse, and I haven’t gotten 15 minutes of sun in maybe two weeks…is that a long enough time to affect my Vitamin D? I take 8000 IU of Vitamin A with 50 mg of zinc a day. can magnesium affect kp?

    • says

      These questions are all highly individualized, Crystal – the answers can vary from person to person! An easy way to test is to spend a little time in the sun and see if anything improves. If that’s the case, then it was the vitamin D you needed :)One thing I will say – most vitamin A supplements (unless they’re cod liver oil) aren’t vitamin A at all, but beta-carotene; double check that too!

      • Marissa C says

        YES! You can…Vitamin A is fat soluble not water soluble so don’t go popping excessive amounts

  18. Shelley says

    Hi there, very interesting posts. I have KP for the last two years on my legs/upper arms. I also developed seborrheic dermatitis (with diffuse hair loss) on my scalp since last November. I have been on a yeast/sugar free diet since last november but only started reading that gluten could be a problem and have given it up the past two days. Do you think the gluten could be to blame? Im also taking vitamin D (not very much sun where I come from) and spirulina as a multivitamin supplement.

    • says

      If you have gluten intolerance, Shelley, it can manifest in almost any way you can imagine! It sounds like you’re on the right track. If I were on a yeast and sugar free diet, I’d be sure to be absolutely positive I was getting enough food to keep the metabolism thriving, because a lowered metabolism (which is a crappy consequence of many therapeutic diets, it’s kind of a “damned if you do, damned if you don’t” scenario) can also drive frustrating symptoms. Best of luck!

    • Mkb says

      Just an FYI, as many empirical studies have shown, the majority of people are not gluten intolerant. It merely a fad that many pseudo health, wellness, and nutritional “experts” have played up.

      • says

        Thanks for taking the time to stop by and say so, Mkb. (Shouts) Everyone can go home now, we’ve heard the final word on the topic!

  19. Mark says

    Hi! This awful disease totally changed my way of living. I quit foods with gluten, alcohol, junk food, increased water intake and healthy food, fruits, vegetables, nuts, seeds, kefir for a 3 years so far… Now my KP is MUCH better, but still, sometimes appear (red cheeks and dots on my legs). Also, I noticed it appear when I eat big meal, or too hot/cold meal/drink. Is there any connection?

    P.S. Sorry for my English. 🙂

    Thanks Liz!

    • says

      Mark, sometimes a fragile system just flares up when challenged a bit (stress, extreme temperatures, etc)! I’d bet that over time this will get better. I know 3 years seems like a long time, but sometimes certain conditions take a lifetime to develop and thus much longer to resolve. But hooray for progress!

  20. Liana says

    Hello Liz. I just randomly found your website when researching KP and you seem like the most knowledgeable person on the internet when it comes to skin. That aside, I do have a question about using the Fermented Cod Liver Oil. I have read in different places that because Vit.A is fat soluble and not water soluble that there is a possibility for someone to “overdose” on Vit.A or develope Vit.A toxicity.
    Do you think this is anything that needs to be taken into consideration before purchasing FCLO? or is this something that is rarely likely to happen?
    Thanks in advance!

    • says

      Hey Liana! Thanks for the kind words! In short, no! I actually tackle this exact topic in my book Eat the Yolks and in my skincare guide – it’s a really common concern but unless you’re taking volumes of synthetic vitamin A (from unnatural sources) it’s simply not a concern. In real food, vitamin A comes balanced with the nutrients that protect against toxicity. In the cod liver oil/butter oil blend, vitamin D and vitamin K2 keep vitamin A safe – which is awesome, because vitamin A is SO critical. I hope that helps!

  21. Mkb says

    “pre-formed vitamin A” is not necessarily the best for treatment of KP. For any who is interested in a thorough and empirically supported treatment of KP, I would suggest finding a well-qualified dermatologist. They will advise you on supplements as well as the topical treatments that you need.

  22. Jay says

    My KP vanished after I went Vegan. I also had some minor acne that also went away, although I am Not Lactose Intolerant.

  23. Sarah W. says

    Hi Liz! I recently bought your skincare guide, and subsequently got green pastures capsules + beauty balm, and Fat Face Fat stick + body butter, Plus a host of recommendations for oil clensing and clay masks. I’m starting a whole30 on April and as such will also begin the skincare regime.

    I’m hoping these habits clear up the KP – which, coincidentally isn’t very bad for me int he winter but is terrible in the summer – my arms are always so red and bumpy in summer – any idea why this might be? I always feel so self conscious wearing a tank top.

    I hope you are enjoying your maternity leave!

  24. hilary says

    Hey Liz,
    Ever since hair started growing on my legs, I’ve had bumps and black dots on my leg that holds hair or excess skin in it. My dots never go away but they do become minimal if I exfoliate. After reading this article I want to buy the products but do you think they will work on me? Is it really an internal problem?

    • says

      This sounds more like an external exfoliation issue, just like you said, than a KP issue. I have had the same issue as you – larger pores get blocked as the hairs grow in, creating blackhead-like clogs on your legs. It’s not the same issue as KP although I can see why it sounds similar. This is part of the reason I exfoliate my legs regularly with dry brushing or a salt scrub (I have people use more caution when exfoliating their faces because the skin is more sensitive and delicate). In the summer I shave regularly – because it really does exfoliate as well as any scrub and I notice a decrease immediately.

  25. Marie says

    Hi Liz I know it is an old post but I found your site and I like your approach with KP. I started to take fermented Cod Liver Oil/Butter Oil Blend for 2 months now and I do not see any improvement. How long should it take? thanks

    • says

      Marie, I think 2 months is plenty to see whether the CLO/BO alone is enough. Sounds like it’s not. So you might look at your digestion, and make sure you don’t have any potentially irritating foods in your diet that are causing nutrient malabsorption! Gluten free is a must, and digestive healing can really help too. Another thing to add topically could be some borage oil.

    • says

      Since it’s more of a food than a standardized supplement, it’s impossible to tell without testing every single bottle, so that’s why it’s a bit of a guessing game! I’ve been find with a half-teaspoon, a few times each week. Once my skin has improved, I cut back to less because my body has gotten what it needs!

    • says

      I support everyone’s dietary choices, but since I personally feel that a diet based around properly-raised meats, fruits, veggies and healthy fats is probably optimal for most people, I really can’t advise as to vegan or vegetarian choices! Sorry about that. (This is what my book Eat the Yolks is about – I tackle a lot of myths surrounding nutrition.)

      • Alejandra says

        Liz, I’m going to buy the cod liver pile and see if it would take my KP off my arms. I currently pregnant is it safe to take those pills?. Also I need some clarification on what gluten free means. I understand no whole wheat rice, pasta no grains such as beans, lentils ect? So what can carbs can I eat instead oatmeal, sweet potatoes, granola and ezequiel bread ? Thank you and sorry for bombarding you with questions.

      • says

        Hi Alejandra! Gluten free means no grains that contain the protein gluten. You can google “gluten free grains” to see what your options are. Then again, you can go completely GRAIN FREE and cut out even gluten-free grains. Make sense? Not all grains contain gluten. Rice, for example, does not contain gluten. However, cutting out all grains seems to help people heal. Your carbs could be from fruit, sweet potato (there are several different kinds of SP), potato, winter squash, lots of veggies fit the bill 🙂 It IS safe to take cod liver oil in pregnancy, but I would only take it twice a week, and it would be good to get a butter oil supplement as well to take at the same time. I have recently switch my recommendation for cod liver oil to Rosita, which can be ordered via It’s expensive, but worth it. You can also try the toner pads that I have recently added to this post for a topical approach that’s safe for pregnancy! Good luck!

    • Libby says

      Look up other sources other than this website. There are PLENTY of ways to get the recommended amount of vitamin A from a plant based diet. When I stopped eating animal products my KP went away within a few weeks. I also included coconut oil and soft exfoliation (we often think rough exfoliation will help more but it DOES NOT it makes the skin even thicker) It’s important to research as much as possible. What works for some, may not work for others. More importantly remember that a NTP does not diagnose or treat diseases and it’s best to consult a dermatologist that shares and understands your reasoning for being a vegetarian or vegan. <3 best of luck!

      • says

        Libby, I hear you, but keep in mind that retinol is only available from animal sources. I’m nitpicking this point because I do think it’s important. Beta carotene and retinol serve different biological functions and one cannot sub for the other. Beta carotene, which is not true vitamin A but a vitamin A precursor, is available from plant sources and can be converted to retinol (which is responsible for cell proliferation and keratinization) but each individual has a different conversion capacity, which is why, for some people, adequate vitamin A (retinol) has to be obtained through an omnivorous diet. You’re right, different strokes for different folks and no one thing works for all people. It’s awesome that switching to a plant based diet resolved your KP!

  26. Crystal says

    I’ve been paleo for years and taken cod liver oil for years as well as vitamin D, zinc, and magnesium for the absorbtion of these things. I take a probiotic, but the bumps the still remain. I notice when I eat canned salmon the bumps smooth out a bit more. Is it possible Im deficient in omega 3s, although I take Cod liver oil? Or could vitamin C and vitamin E also play a role. I don’t get those vitamins as much.

    • says

      It’s so hard to say! Could be the taurine, could be that you do better with the nutrients from whole food vs. CLO, could be the omegas, could be the astaxanthin…vitamin E is a pretty darn interesting vitamin, too, though not well-understood…vitamin c, maybe…it’s tough when the most obvious answers don’t get you anywhere! Sorry I can’t be more helpful, but it certainly can’t hurt to play around with nutrients from whole foods and self-experiment a bit.


Leave a Reply

Your email address will not be published. Required fields are marked *