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.

What about collagen, biotin, and skin blends?
Many “glow” or “clear skin” supplements include collagen, biotin, or herbal blends. These may support general skin health, but their direct effects on acne are not well proven. In fact, biotin may trigger breakouts in some people by interfering with vitamin B5 absorption.

Important: Supplements should not replace prescription treatment or a consistent skincare routine. They're best used to support, not substitute.

When should you try supplements?
You might consider adding a supplement if:

• A blood test shows you are deficient in a key vitamin or mineral
• You are already following a skincare and prescription plan, but want to support it with nutrition
• Your provider recommends it based on your individual needs

Be cautious with self-diagnosis or high-dose supplements. More is not always better, especially with fat-soluble vitamins like A and D.

Talk to your provider before starting anything new.
They can help you decide if a supplement makes sense, or if dietary changes may be a better starting point. In many cases, a balanced diet, gentle skincare, and prescription treatment will do more for your skin than any pill.

Sources to learn more:
Mayo Clinic | National Institute of Health | Johns Hopkins