What Actually Works for Acne?
Acne supplements promise clear skin from within. Some can help, especially if deficiencies or inflammation are involved. But skincare and possibly medication matter more.
TL;DR
Best evidence: Zinc (inflammatory acne), Omega-3 (anti-inflammatory). Moderate evidence: Vitamin A (if deficient), Probiotics (gut-skin axis). Doesn't work: Most "clear skin" supplements, mega-dose vitamins.
Strong Evidence
Reduces inflammatory acne, may rival low-dose antibiotics
Note: Take with food. Don't exceed 40mg long-term without copper.
Reduces inflammation, may reduce acne lesion count
Note: Anti-inflammatory effect helps inflammatory acne.
Moderate Evidence
Deficiency can worsen acne. Retinoids are vitamin A derivatives.
Note: Don't mega-dose. Toxicity is real. Pregnant women avoid.
Gut-skin axis may influence acne
Note: Limited but growing evidence for gut-skin connection.
May reduce sebum production
Note: Some promising studies, but high doses needed.
Limited Evidence
Deficiency associated with acne. Correction may help.
Note: Only helps if deficient.
Antioxidant and anti-inflammatory
Note: Topical EGCG may work better than oral.
Doesn't Work / Overhyped
May actually WORSEN acne in some people
Note: Biotin can cause breakouts. Avoid if acne-prone.
Usually underdosed zinc with random herbs
Note: Check doses. Usually not therapeutic.
Real Talk
Acne is multifactorial: hormones, bacteria, inflammation, sebum production. Supplements can help with inflammation and nutrient deficiencies but won't replace proper skincare or medication for moderate-to-severe acne. See a dermatologist if it's significantly affecting you.
What Else Actually Helps
- Topical retinoids. gold standard for acne
- Benzoyl peroxide. kills acne bacteria
- Salicylic acid. unclogs pores
- Low glycemic diet. high GI foods may worsen acne
- Reduce dairy (maybe). some evidence for dairy-acne link
The Bottom Line
Zinc is the standout supplement for inflammatory acne. Omega-3 helps reduce inflammation. Don't take biotin if acne-prone. Skincare matters more than supplements.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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