Can Supplements Help Clear Skin? What the Science Says

Can supplements actually improve acne?

It’s a question many people ask, especially when scrolling through social media or browsing wellness aisles filled with glowing skin promises. While some supplements may support healthy skin, they are not a cure, and some can even make acne worse if used incorrectly.

The nutrients your skin needs

Your skin relies on a range of vitamins and minerals to function properly. These are some of the most studied in relation to acne:

• Zinc: Can help reduce inflammation and bacteria. Low levels have been linked to acne, but too much zinc can cause nausea and interfere with other nutrients.
• Vitamin A: Important for skin cell turnover, but high doses (especially oral) can be dangerous and should only be used under medical supervision.
• Vitamin D: Some small studies link low vitamin D levels to acne, especially in people with inflammatory breakouts.
• Omega-3s: Found in fish oil, these may reduce inflammation and help balance oil production.
• Probiotics: There’s growing evidence that gut health and skin health are connected, but results are still early and vary by person.