Online Dermatologist > Do Supplements Help with Acne? What Science Really Says

Acne is a very common inflammatory skin condition affecting nearly 85% of adolescents and young adults.^[1] From blackheads and whiteheads to red, inflamed bumps and deep, painful nodules, acne comes in many forms. While prescription medications like isotretinoin, benzoyl peroxide, topical salicylic acid and hormonal therapies are effective for serious acne breakouts, there are other natural, and supplement-based treatment options that are becoming increasingly popular.^[2] While some of these may be highly beneficial, some are only myths. Today we bring you an evidence-based guide to understanding Dos and Don’ts in acne supplements.

Acne breakouts with red pimples and dark spots – a real-life example of how acne can lead to post-inflammatory hyperpigmentation

Understanding Acne: What Causes It?

Acne develops from clogged hair follicles due to excess oil (sebum), dead skin, and bacteria. Hormones (androgens), genetics, and diet might trigger this excessive oily substance production. Bacteria like Cutebacterium acnes grow in these clogged pores, causing inflammation.^[3] This leads to whiteheads, blackheads, and pimples.

Supplements That May Help with Acne

Supplements are often considered as an add on therapy for the prescription medication rather than stand-alone methods of treatment. While some of these methods are highly effective in clearing out acne faster, some might even worsen the condition. Therefore, it is important to properly understand the effects each of these supplements have on your skin.

1. Vitamin A

Vitamin A is important for your skin health because of its ability to increase the rate of cell division, renewal and repair.^[3] There are several different forms of vitamin A derivatives, including retinols, retinoids and the pro vitamin form: carotenoids. Isotretinoin is a synthetic vitamin A derivative that is used in both tablet and topical gel forms to treat acne. Retinoids also have the added benefit of anti-aging property, exerted via its ability to absorb ultraviolet radiation and capture free radicals that are harmful to body tissues.^[3] For these reasons retinoids are widely used in dermo-cosmetic practices as an effective way to prevent and treat acne vulgaris. Natural sources of vitamin A include:

• Retinol: butter, fish and calves’ liver^[4]
• Beta-carotene: (provitamin A carotenoid): carrots, pumpkin, peppers, apricots, melon and papaya^[4]

However, vitamin A supplements should be taken with care due to its potential toxicity, especially during pregnancy. Since it is a fat-soluble vitamin, it is not washed out of the body as easily as water soluble substance. Therefore, best to avoid vitamin A supplements of you are planning a pregnancy.

2. Zinc

Zinc is a mineral that helps reduce acne breakouts with its anti-inflammatory and antioxidant properties. It can stop the growth of bacteria that are responsible for acne breakouts and reduce the skin oil production.^[5] These actions help reduce inflammatory cell attraction and reduce the inflammatory reaction.

Natural sources of zinc include pumpkin and sunflower seeds, oysters, and whole grains. However, excessive amounts of zinc intake may reduce the copper absorption, highlighting the importance of taking the supplements in the correct dosage.^[6] Furthermore, topical application of zinc containing creams also have been found to be effective.^[7]

3. Vitamin D

Vitamin D helps prevent acne by reducing cell growth, oil production, pore blockage, and the growth of Cutibacterium acnes. Studies show many acne patients have low vitamin D levels, and supplementation can lower inflammation markers like IL-6 and TNF-alpha.^[3] Taking vitamin D for a few months has shown benefits for acne-prone skin.^[3] It can be obtained from sunlight exposure, fatty fish, eggs, liver, yeast, and supplements like alfa calcidol or 1000 IU/day vitamin D3. Since vitamin D is also a fat-soluble vitamin, it is better to measure the blood levels before starting supplementation.

4. Omega-3 Fatty Acids

Polyunsaturated fatty acids (PUFAs), especially the omega-3 variety, improves skin health and reduces acne by lowering inflammation and sebum production. It is naturally found in fish, seeds, and oils.  They counteract the effects of omega-6s, which can worsen acne. Studies show EPA and GLA supplements reduce acne lesions.^[3] PUFA deficiency thickens sebum and promotes inflammation. In contrast, saturated and trans fats, like palmitic acid in junk food, can trigger acne by increasing sebum and inflammatory markers.^[3]

5. Probiotics

Recent studies show how your gut health can affect your body, especially the skin.^[3] Gut-skin axis is one such concept, that explains how the ‘good gut bacteria’ in your intestines can affect different systems of the body including the skin.^[3] WHO defines these probiotics as live microorganisms that give health benefits when given in optimal amounts.^[8] Research shows that combining probiotics with antibiotics improves acne more than either alone.^[3] They also reduce inflammation and insulin levels linked to acne. While the only known side effect is a little bit of gas, more studies are needed to explore probiotics as an acne supplement.

Supplements That Might Worsen Acne

Even though supplemental nutrients are beneficial, others might trigger or worsen acne. This is more obvious when such supplements are taken in high doses.

1. Vitamin B6 and B12

High doses of vitamin B complexes taken regularly for a long time, more likely to worsen acne. Women are more likely to experience this. The reason is believed to be how Cutebacterium acnes bacteria use the B12 to grow in number. With B12 supplementation you are essentially providing food for the bacteria that cause acne. Several case studies have reported similar acne breakouts after vitamin B12 injection.^[3] While the supplement caused acne, it clears away within a few weeks after stopping the supplement.

2. Iodine

Iodine is an important mineral for your thyroid hormone production. Therefore, it is not uncommon to see people on iodine supplementation. However, iodine causes worsening of acne or turn the existing ones to pustular lesions.

3. Whey protein and branched chained amino acids

Athletes and body builders often use casein-rich protein supplements including whey protein, and such people have reported worsening of acne. The effect whey protein has on sebum production, via stimulating IGF 1 (insulin like growth factor 1) is the reason behind this. However, studies show how stopping the supplement can quickly reverse the effect.^[3]

4. Testosterone/Anabolic Supplements

Supplements like testosterone or steroids that you take to build up your muscles can end up causing acne. Testosterone is converted to a substance called DHT, which binds strongly to skin receptors, stimulating oil glands to produce more and more oil.^[3] This prevents normal skin shedding, blocking pores and giving rise to acne breakouts.

When to take supplements

A regular balanced diet usually gives you all the essential nutrients for a healthy skin and a healthy life. So, you should consider supplements only if you are lacking a specific nutrient. A simple blood test specific to the nutrient can tell you whether you have adequate blood levels or not. This, along with the recommendation of your GP or dermatologist, gives a better understanding whether you need any supplement. Always try to stick to supplements that are tested and proven to be effective with less side effects.

Supplements Are Not a Cure

While acne is helped by supplements and natural therapies, it cannot replace the evidence-based treatment options like antibiotics ad isotretinoin. Simultaneously taking both will give you the best results. Relying solely on supplements can delay proper care and worsen acne. Be cautious of products making “miracle” claims, as the secret to a clear skin is the balanced approach combining diet, lifestyle, and evidence-based treatments guided by a healthcare professional.

Lifestyle Still Matters Most

Your diet and lifestyle invariably affect your skin health. The simple act of eating healthy can be the first step towards a glowing skin. Therefore, make sure to eat a healthy balanced diet rich in anti-inflammatory food, high in proteins, and low in sugar and processed carbs (low glycemic index foods). Reduce other triggers for acne by stress reduction, prioritizing good sleep hygiene, and adhering to a consistent healthy skin care routine. Always remember, healthy skin starts with healthy lifestyle choices.

Bottom line

Out of the numerous supplements that claim to be ‘the cure’ for acne, only some have clear benefits. Some supplements may even worsen your skin issues. The real solution to acne is a balanced approach: combining evidence-based medical treatments with healthy lifestyle habits. Supplements should only be used when truly needed, and ideally under the guidance of a healthcare professional. Say no to miracles and start making mindful choices. Take charge of your own skin health today.

Medical Disclaimer:
This article is for informational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions you may have about a medical condition.