Supplements for Acne-Prone Skin: Skincare Green Flag or Red Flag?
**The information in this blog is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult with a medical doctor before you add or remove any supplements to your regimen.
You may or may not know that supplements can either benefit or worsen your skin - especially if you are prone to acne.
Some supplements can help to reduce inflammation, balance hormones, or promote healthy skin cell function whereas others can trigger inflammation and cause more acne. In this blog, I want to go over the supplements I recommend to my acne clients as well as those that I want them to avoid.
First, it is important to ensure you are getting in a well-balanced and nutritious diet that fulfills your daily recommendation of vitamins and minerals. You can do this by eating a whole-food diet, with a wide variety of plant foods including vegetables, fruits, legumes, and whole grains. You may also want to consider limiting potentially inflammatory foods such as processed sugar, caffeine, alcohol, dairy, and potentially gluten depending on your digestion.
Red Flag Supplements to Avoid for Acne-Prone Skin:
B12: Although B12 is a necessary nutrient that benefits us greatly it can also be an acne trigger if we have an excess amount in our system. This is because it triggers inflammation and swelling in the pores leading to dead skin cells becoming easily trapped within the skin and causing congestion and breakouts. I encourage my clients to avoid taking B12 if they are truly deficient.
B7 (Biotin): Vitamin B7, more commonly known as biotin, is often marketed as a supplement that will benefit skin and help with acne. Biotin increases the rate of cellular turnover which is great for non-acne skin types, but for those who have acne-prone skin and an already accelerated cellular turnover, it exacerbates retention hyperkeratosis and leads to more acne.
Iodine: Iodine is a necessary nutrient that is extremely important for humans to consume. However, when we get too much the excess is excreted through our pores and causes inflammation in the skin. Similar to B12 it also leads to more congestion as oil and bacteria become trapped in the pores and inflammation leads to breakouts. In today's standard diets we get too much iodine and therefore supplementing is a no-no, especially if you have acne-prone skin.
Multivitamins containing Iodine, B12, B6, Soy, & Dairy: Multivitamins may be a good addition if you have trouble getting in a well-balanced. You want to be check that your multivitamin also supports your skin if you are prone to acne by avoiding these things in your daily vitamin.
Whey Protein and BCAAs: Why protein is often used as a dietary supplement for those who work out and like to supplement with protein. Whey is derived from dairy which means it is not only high in iodine but it also increases the production of insulin-like growth factor 1, which leads to more sebum production and acne lesions.
Soy-free plant protein such as hemp or pea protein is recommended instead of whey. Similarly, branch-chain amino acids are another common supplement among athletes and will also have the same effect on acne-prone skin.
Green Flag Supplements for Acne-Prone Skin:
The following supplements can be considered a green flag if you struggle with acne. Not only will they not trigger acne but they also can help to treat it. Always consult with your doctor before adding supplements into your daily routine.
Fish Oil: Fish Oil contains high amounts of omegas which reduce inflammation and can support healthy hormone levels. You want to be sure to choose a fish oil that is not sourced from krill and is high in Omega-3s rather than Omega-6, as well as a 2:1 ratio of EPA to DHA.
(Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543297/)
Zinc: Zinc is a required trace mineral that is often recommended to treat the type of acne triggered by hormones. As adrenal and androgenic hormones influence oil production, zinc can support healthy cell function, preventing congested pores that could potentially trap this excess oil.
Vitamin A: With acne-prone skin Beta Carotene works to help dead skin cells slough away from the surface of the skin. This ensures that fewer skin cells will accumulate and clog the pores leading to congestion and eventual breakouts.
Vitamin E: An anti-inflammatory and antioxidant to help soothe and calm the skin from the inside out. It promotes healthy cell regeneration and is beneficial for inflamed acne such as nodules and cysts.
Probiotics: A healthy gut biome is extremely important when considering acne treatment. According to research probiotics are a great way to ensure we are replenishing and balancing the microbiome of bacteria that live in our digestive tract and stomach. The strains that have been proven most efficient in helping to reduce breakouts include lactobacillus acidophilus and bifidobacterium lactis to name a couple.
When choosing a probiotic for acne-prone skin it is also important to avoid those that contain soy and dairy. Also, when it comes to probiotics those at a higher price point with a variety of strains and more parts per billion are preferred.
Green Flag Esthetician Product Recommendations:
Here are some bonus recommendations that have several beneficial ingredients to treat and prevent acne:
Pomp’s Recommendation: ClearStem MINDBODYSKIN Supplement Contains Vitamin A contains 5HTP which can help increase serotonin and melatonin levels, DIM which can help regulate excess estrogen levels in the body, glutathione; a powerful antioxidant that fights against oxidative stress and detoxifies impurities in the skin, Vitamin B5 to regulate sebum production and supports a healthy barrier function, may also improve acne triggered by stress and hormones, and lastly dandelion root which is an anti-inflammatory, antibacterial, and anti-fungal, as well as digestive enzymes to support healthy skin from the gut.
This supplement may be a good option for you particularly if your acne triggers seem to be caused by hormones or stress. It is safe for both men and women and has been shown to be specifically beneficial for women with PCOS. Ask your Pomp esthetician as well as your provider if this would be a good option for you.
Other Recommendation:
The Clear Skin formula by VitaMedica contains antioxidants including Vitamins A, C, and E. zinc, selenium, chromium, and detoxifying herbs all work together to promote healthy cellular turnover, cleanse and detoxify the skin and reduce inflammation to support a clear complexion.
The Natural Acne Clinic multivitamin is specifically formulated to be safe for acne-prone skin, meaning it doesn’t contain potentially triggering ingredients such as soy, dairy, iodine, or biotin (vitamin B6). It also contains a high concentration of vitamin A (beta carotene) to help slough away excess dead skin cells to avoid congestion in the pores.
The world of supplements can be confusing, especially for those who struggle with acne. After reading this blog it is my wish that you have a better understanding of which supplements will help your skin and which to stay clear of. Knowing that not every supplement is for everyone, I encourage you to be selective and also consistent with the ones you, your provider, and your esthetician decide are best for you.