If youโre struggling with acne and feel like topical treatments alone arenโt enough, youโre not imagining things. While skincare plays an important role, true skin healing starts from within. Inflammation, hormonal imbalances, and gut health all contribute to breakouts, which is why adding the right supplements can help you get clear faster and maintain results long-term.
As a certified acne expert, I only recommend science-backed, expert-formulated supplements that truly workโno gimmicks, no trends. Below are my top 4 supplements for acne, each targeting a different root cause of breakouts, from oil production and inflammation to hormone balance and gut health.
โ ๏ธ Important Disclaimer: While these supplements are widely used for acne support, I always recommend doing your own research and consulting with a physician before making changes to your supplement routineโespecially if you have any underlying health conditions or are pregnant.
1๏ธโฃ Zinc โ The Anti-Inflammatory Skin Saver
Why Zinc Works for Acne
Zinc is an essential trace mineral that plays a key role in reducing inflammation, regulating oil production, and accelerating skin healing. Studies have shown that people with acne often have lower zinc levels, making supplementation an effective way to improve skin health.
In fact, zinc has been found to work similarly to antibiotics in reducing inflamed acne, but without the risk of bacterial resistance.
How Zinc Helps Clear Acne:
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Regulates sebum (oil) production, preventing clogged pores.
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Reduces inflammation, calming red, painful breakouts.
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Speeds up wound healing, helping active acne heal faster.
Best Zinc Supplement for Acne
๐ย OptiZinc 30mgย
I recommend OptiZinc because:
- It contains 30mg of zinc picolinate, a highly absorbable form.
- It includes copper, which helps prevent copper deficiency (zinc can deplete copper levels over time).
- Itโs a trusted, high-quality brand with great reviews.
How to Take Zinc for Acne
- Dosage: Most studies suggest 50-100mg per day, but OptiZinc is 30mg, which is a great starting point.
- Take with food to avoid stomach upset.
- Once your acne clears, stop supplementing. Zinc is not meant for long-term use at high doses.
๐ Science-Backed Evidence: A study published in Dermatology Research and Practice found that oral zinc supplementation reduced acne severity by 67% in participants over 12 weeks.
2๏ธโฃ Omega-3 Fish Oil โ Natureโs Anti-Inflammatory Superpower
Why Omega-3s Work for Acne
Acne is an inflammatory condition, meaning that the more inflammation you have in your body, the worse your breakouts can get. Omega-3 fatty acids, found in fish oil, are potent anti-inflammatory agents that help calm the skin from the inside out.
Omega-3s also play a role in hormonal balance, helping to regulate testosterone and insulin levels, both of which influence acne formation.
How Omega-3s Help Clear Acne:
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Reduces inflammation, calming breakouts and redness.
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Balances hormones, lowering excess androgens that trigger acne.
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Shortens breakout intensity, helping acne heal faster.
Best Omega-3 Supplement for Acne
๐ย Nordic Naturals Ultimate Omega with Vitamin D3ย
I recommend Nordic Naturals Ultimate Omega because:
- It contains highly purified EPA & DHA, the most beneficial forms of Omega-3s.
- Itโs third-party tested for purity (no heavy metals or toxins).
- It includes Vitamin D3, which is also beneficial for acne and overall skin health.
How to Take Omega-3s for Acne
- Dosage: 1,000-1,700mg of EPA + DHA daily for best results.
- Take with meals to aid absorption.
- Consistency is keyโit may take 6-12 weeks to see full results.
๐ Science-Backed Evidence: A study in Lipids in Health and Disease found that 45% of participants saw significant improvement in their acne after 12 weeks of omega-3 supplementation.
3๏ธโฃ Hormonal Acne Support โ Delgado Estroblock & DHT Block
Why Hormonal Balance Matters for Acne
Hormonal acneโtypically deep, cystic breakouts around the jawline and chinโis often caused by high levels of androgens (like testosterone and DHT) or poor estrogen metabolism. For those with PCOS (Polycystic Ovarian Syndrome) or hormone-driven acne, balancing these hormones can significantly reduce breakouts.
How Delgado Supplements Help Clear Acne:
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Estroblock Pro helps detox excess estrogen and prevent hormonal imbalances.
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DHT Block lowers dihydrotestosterone (DHT), a hormone that increases oil production and worsens acne.
Best Hormonal Acne Supplements
๐ย Delgado Estroblock Proย
๐ย Delgado DHT Blockย
I recommend these because:
- Many acne sufferers, especially those with PCOS, see excellent results.
- They are natural formulations that work with your body's detoxification system.
How to Take Hormonal Acne Supplements
- Always do your own research and consult with a physician before taking hormone-related supplements.
- Pair with a healthy diet for best results.
- These are not overnight fixesโhormonal balance takes time!
๐ Science-Backed Evidence: Research shows that DHT is a major trigger for acne, and reducing it helps regulate sebum production and prevent deep, cystic breakouts.
4๏ธโฃ Probiotics โ The Gut-Skin Connection
Why Gut Health Matters for Acne
Did you know that your gut and skin are directly connected? If your gut microbiome is imbalanced, it can lead to increased inflammation, poor digestion, and hormonal imbalancesโall of which contribute to acne.
Probiotics repopulate your gut with beneficial bacteria, helping to balance digestion, support the immune system, and reduce acne-causing inflammation.
How Probiotics Help Clear Acne:
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Balances gut bacteria, reducing inflammation that worsens breakouts.
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Supports skinโs natural microbiome, strengthening skin barrier function.
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Helps those who have taken long-term antibiotics rebuild healthy bacteria.
Best Probiotic Supplement for Acne
๐ย Top-Rated Probioticย
I recommend choosing a probiotic with:
- Lactobacillus acidophilus & Bifidobacterium bifidum (these strains have been studied for acne).
- At least 10-20 billion CFUs for maximum effectiveness.
How to Take Probiotics for Acne
- Take daily, preferably in the morning on an empty stomach.
- Pair with prebiotic foods like fiber-rich vegetables to feed good bacteria.
๐ Science-Backed Evidence: A study in The American Journal of Clinical Dermatology found that probiotics significantly reduced acne by lowering inflammation and balancing gut bacteria.
Conclusion
Acne isnโt just a surface-level issueโitโs often influenced by internal imbalances. These four supplements provide targeted, science-backed support to help you clear your skin faster by addressing inflammation, hormones, and gut health.