
If you're prone to acne, you’ve probably tried every topical treatment under the sun. While skincare is a crucial part of keeping breakouts at bay, what you put inside your body can be just as important as what you apply on the outside. Acne is often influenced by internal factors such as hormonal imbalances, inflammation, and poor gut health—all of which can be supported through proper nutrition. Here are some essential supplements and vitamins that may help clear your skin from within.
1. Zinc
Zinc is one of the most researched supplements for acne, and for good reason. This mineral helps regulate oil production, reduces inflammation, and supports your immune system. Studies have shown that people with acne often have lower levels of zinc in their bodies. Taking a zinc supplement (or eating zinc-rich foods like pumpkin seeds and chickpeas) can help control breakouts.
How to Take It: Look for the brand CanPrev Zinc Bis-Glycinate 25. The recommended dosage is typically between 15-25 mg per day.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil and flaxseeds, have powerful anti-inflammatory properties. Since acne is often linked to inflammation, increasing your intake of omega-3`s can help calm irritated skin. Omega-3`s also support overall skin health by improving hydration and reducing redness.
How to Take It: You can take omega-3 supplements in the form of capsules or liquid, or include more fatty fish like salmon and mackerel in your diet. The brand Nutrasea Omega-3 in lemon liquid form is a fan favourite!
3. Vitamin D
Vitamin D plays a key role in immune function and skin health. Many people are deficient in vitamin D, especially those living in northern climates or who spend most of their time indoors. Low levels of vitamin D have been linked to acne, particularly cystic breakouts.
How to Take It: You can boost your vitamin D levels by spending more time in the sun, but since that’s not always an option, supplements are a great alternative. Aim for 1000-2000 IU daily, but up to 5000 IU daily in the winter. You can always check with a health care provider or someone working at health food store (ex: Optimum Health).
4. Probiotics
Gut health and acne are closely linked. An imbalance in your gut microbiome can lead to inflammation and increase the risk of breakouts. Taking a probiotic supplement can help restore the balance of good bacteria in your gut, which may reduce acne and promote clearer skin.
How to Take It: Look for a high-quality probiotic with multiple strains of bacteria, especially Lactobacillus and Bifidobacterium. You can also increase your intake of fermented foods like yogurt, sauerkraut, and kefir for a natural probiotic boost.
5. Magnesium
Magnesium is an often-overlooked mineral when it comes to acne, but it plays a critical role in regulating stress, inflammation, and hormones—all of which can trigger breakouts. Magnesium supplements may help reduce the severity of acne by lowering stress levels and promoting restful sleep.
How to Take It: Magnesium glycinate or magnesium citrate are great options for supplements. Aim for 200-400 mg per day, and consider adding magnesium-rich foods like leafy greens and nuts to your diet. Some magnesium supplements can make you sleepy and are best to take before bed.
Comments