Supplements in Acne: What Actually Works
Acne can be a stubborn skin condition, affecting not just the face, but also self-confidence. Topical treatments and medications are important for managing breakouts. However, supplements can also help treat acne effectively.
Omega-3 Fatty Acids
Omega-3 fatty acids are well-known for their anti-inflammatory properties, which can make them beneficial in reducing acne.
Types of Omega-3s: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are mainly in fatty fish like salmon and mackerel. Alpha-linolenic acid (ALA) comes from plant sources, such as flaxseed and chia seeds. Most Western diets have more omega-6 than omega-3 fatty acids. This imbalance can lead to inflammation, even in the skin.
Even small amounts of Omega-3s are beneficial. Researchers say that taking 2-3 grams of fish oil each day during 10-12 weeks can help reduce acne and help with clogged pored.
Precautions: Omega-3s are usually safe for children and pregnant or breastfeeding women. However, high doses can affect blood clotting and may raise the risk of bleeding. It’s important to choose fish oil supplements tested by independent labs. This ensures they are free from toxins.
Zinc
Zinc is an essential mineral and has lots of health benefits, including supporting immune function and maintaining skin health.
Benefits for Acne: Zinc is involved in controlling inflammation and reducing the production of sebum (oil), making it a popular supplement for acne. Zinc’s anti-inflammatory and antimicrobial properties can help soothe irritated skin and reduce the presence of acne-causing bacteria.
Dosage: For oral zinc gluconate, the recommended dose is 30 mg per day for people over 13 years old. For children aged 9 to 13, the dose is 20 mg per day. It is best to talk to a healthcare professional to find the right dosage for you.
Precautions: Zinc supplements can sometimes cause side effects like a metallic taste, nausea, or digestive upset. Taking high doses of zinc for a long time can cause problems.
If you take more than 40 mg of zinc each day for over 4 months, you may develop copper deficiency. This can lead to a condition known as sideroblastic anemia. Therefore, it’s important to follow dosage recommendations and consult with your doctor if taking zinc for extended periods.
Nicotinamide (Niacinamide)
Nicotinamide, or niacinamide, is a form of vitamin B3 that has gained popularity for its skin benefits.
Nicotinamide has anti-inflammatory properties, reduces oil production, and helps maintain the skin barrier without the flushing effect often associated with other forms of vitamin B3. Its ability to reduce inflammation and control excess oil makes it a useful supplement for those with acne. You can commonly find it in topical creams and serums formulated for acne-prone skin.
Many skincare products now include nicotinamide due to its ability to soothe the skin and prevent new breakouts. When applied directly to the skin, it can help reduce the appearance of blemishes and improve overall skin tone.
Probiotics
Probiotics are live microorganisms that can benefit the gut and skin microbiome, potentially improving acne by supporting a balanced internal and external environment.
The most researched probiotics for skin health are Lactobacillus and Bifidobacterium. Yeast strains like Saccharomyces boulardii are also included. When taken by mouth, these probiotics can help gut health. This may also improve skin health by reducing inflammation and boosting the immune system.
Dosage Recommendations: For oral probiotics, adults typically take between 10 to 20 billion colony-forming units (CFUs) per day, while children may take 5 to 10 billion CFUs daily. A common oral dosage for S. boulardii ranges from 500 to 2000 mg per day, taken in divided doses.
Precautions: Probiotics are generally safe, but some people may experience mild digestive symptoms like bloating or gas when first starting them. They should be used with caution in individuals who are immunocompromised, as there have been rare cases of infections associated with probiotics.
Botanicals
Plant-based remedies have been used for centuries to treat skin conditions and some botanicals have scientific support for their role in managing acne.
Tea Tree Oil: Tea tree oil comes from the leaves of the Melaleuca alternifolia tree. It has shown both antimicrobial and anti-inflammatory effects. Studies show that using tea tree oil on the skin, in amounts of 2% to 15%, can help reduce mild to moderate acne. While it may take longer to see results compared to traditional treatments like benzoyl peroxide, tea tree oil tends to cause fewer side effects.
Green Tea: Green tea is rich in antioxidants, particularly epigallocatechin-3-gallate (EGCG), which has anti-inflammatory and antiandrogenic properties. Using green tea lotions (2% to 3%) can help reduce acne. Drinking 2 to 3 cups of green tea each day may also support skin health.
Precautions: Both tea tree oil and green tea are generally well-tolerated, but topical applications can cause irritation in some people. Always perform a patch test before applying new products to larger areas of the skin.
Nutrafol SKIN for Acne and Post-Acne
Nutrafol SKIN is a supplement specifically designed to support skin health, including conditions like acne. It combines vitamins, minerals, and botanical ingredients that work to reduce inflammation, balance hormones, and promote overall skin health.
Nutrafol SKIN aims to address the root causes of skin issues by supporting the body’s natural processes. Scientists who created Nutrafol SKIN used their knowledge of natural substances for acne and inflammation. They included ingredients like zinc, selenium, probiotics, and other nutrients that support skin health. These ingredients can help reduce breakouts and improve the look of post-acne marks.
For best results, studies suggest taking Nutrafol SKIN consistently over time. Many users report noticeable improvements in their skin’s texture and clarity after a few months of use. However, results can differ from person to person.
Conclusion
Supplements can be a valuable addition to your acne management routine, providing support alongside topical treatments and medications. Omega-3 fatty acids, zinc, nicotinamide, probiotics, and botanicals each provide unique benefits. They can help reduce inflammation, balance oil production, and improve your skin’s overall appearance.
It’s always a good idea to talk to a dermatologist before starting any new supplements. This helps make sure they fit your needs and skin type. With the right combination of professional care and targeted supplements, achieving clearer skin can be within reach.