Are you looking for a way to treat your acne? And are you tired of applying facial cleansers containing salicylic acid or benzoyl peroxide without much effect? If so, you should look into treating your acne naturally by taking these 5 supplements. These supplements can be taken alone or in combination with your daily cleaning regimen to provide a one-two punch.

1. Fish Oil

Fish oil mainly consists of omega-3 fatty acids, which are known as strong anti-inflammatory fats. Increasing your intake of omega-3 fatty acids has been proven to minimize acne in most adults[1]. Besides increasing your intake of omega-3 fatty acids, be sure to minimize your intake of omega-6 fats to improve your omega-6 to omega-3 ratio. The optimal ratio should be no greater than 2 to 1, but in most western countries it is often closer to 20 to 1. Look for fish oil supplements high in EPA and DHA, the two most beneficial forms of omega-3 fatty acids.

2. Zinc

Zinc is a key mineral for skin healing and has been shown to minimize acne[2].  Thanks to its healing abilities, Zinc can make your skin heal faster and minimize the appearance of acne scars. Besides being a key ingredient for healing, Zinc also plays a key part in the immune system making it a key supplement to take for minimizing  acne. The best absorbable forms of zinc come in the form of zinc picolinate or gluconate. Try to avoid zinc oxide, which is often the cheapest and most widely available form, but also less absorbable by the body.

3. Selenium

Selenium is one of the strongest anti-oxidants, but at the same time also one of the minerals that most Americans are deficient of. Our soil no longer contains the same amount of the powerful mineral and therefore our best source is by eating seafood or taking a daily supplement. Researchers have found that patients with acne commonly also have low blood levels of selenium[3]. This does not prove causality, but does raise an interesting question in whether increasing your intake of selenium could reduce your acne. 

4. Probiotics

Only throughout the last 10 years have we really paid attention to the connection between the gut and the skin. However, it is now becoming clear that optimal digestion plays a key role in keeping your skin clear, thereby making probiotics and fermented foods very important[4]. An optimal gut helps you absorb all the key ingredients needed to keep your body healthy. Additionally, up to 70% of your immune system actually resides in your gut. Therefore, by keeping your gut healthy, your immune system stays strong and can help minimize the bacterial infections associated with acne. Taking a daily probiotic supplement or eating fermented foods will most likely have a beneficial effect on your acne.

5. Vitamin A

Vitamin A has been used for many years to treat acne in patients, mainly because it’s a strong anti-oxidant, it decreases serum production and it promotes cell turnover helping to clear the skin. A great source of easy absorbable vitamin A is cod liver oil, which provides a natural ratio of Vitamin A and Vitamin D, ensuring that you don’t get too much vitamin A.