5 Supplements for Acne and What to Try First

If you’ve searched for the best supplements for acne, you’re probably aware of the most common ones. Zinc comes up a lot for acne, and DIM for hormonal acne specifically. You may have also read about inositol if you have PCOS. But do these supplements actually work? 

The honest answer is: it depends on what’s really causing your breakouts.

Taking supplements without understanding your body’s unique imbalances or the perfect dose for your specific needs, often worsens acne and can even cause a dramatic purge. You want enough to make a difference but not too much that it causes problems, and even toxicity.

Before investing in more supplements, no matter how well they are marketed to you, it’s essential to identify what is causing your acne and if that supplement is something you even need or a waste of money.

Popular Supplements for Acne: 

Here’s a breakdown of the most popular supplements for acne, what they do, and who they’re actually helpful for.

1. Zinc

What it does: Supports immune function and skin healing and reduces inflammation.
Who it helps: Those with zinc deficiency or high inflammation-related acne.
Common mistakes: Taking too much zinc can worsen breakouts because excess zinc competes with other minerals, disrupting your hormonal balance.

2. DIM (Diindolylmethane)

What it does: Helps support estrogen metabolism and clearance.
Who it helps: Women with estrogen dominance who have trouble clearing excess estrogen.
Common mistakes: Taking DIM without testing or supporting other estrogen clearance pathways can backfire and cause huge acne flare ups. I’ve even experienced this myself before I went back to university to become a practitioner and learned about correct prescribing combinations and dosage ranges, which depends on each individual’s needs.

3. Inositol

What it does: Supports insulin sensitivity and hormone regulation.
Who it helps: Women with PCOS or insulin resistance-related acne.
Common mistakes: Taking inositol when insulin resistance isn’t an issue may have little to no effect and be a waste of money. Inositol will also have little to no effect even for those with insulin resistance if the cause of the insulin resistance (diet and lifestyle) is not addressed and continues to drive it.

4. Omega-3 Fatty Acids

What it does: Reduces inflammation and supports hormone balance.
Who it helps: Those with inflammatory acne and general hormonal imbalances.
Common mistakes: Relying solely on supplements instead of including omega-3 rich foods in your diet, and buying low quality fish oil supplements. I encourage you to look up how these are made and decide on whether you want to skimp on quality.

5. Vitamin D

What it does: Supports immune health and hormone regulation.
Who it helps: Women deficient in vitamin D often linked to worse acne.
Common mistakes: Supplementing without checking levels can lead to no improvement or worse, toxicity, as vitamin D is a fat-soluble vitamin, meaning that excessive intake is not excreted as easily as water-soluble vitamins such as B vitamins. Vitamin D toxicity from excess supplementing can lead to a buildup of calcium in the blood, called hypercalcemia, and kidney stones.

Why Supplements Shouldn’t Be Your First Step

Supplements can be helpful, but if you haven’t found the actual cause of your problem (what is driving your acne internally), then you’re essentially trying to fix a leaking pipe without knowing where the leak is.

You could end up wasting money on an ongoing supplement subscription with no results to show after months, all because the supplement wasn’t intentional for your needs and unique root causes.

The key is finding what your body truly needs, which is what I help you do here.

Inside the Balance Your Hormones program I teach women how to identify the true drivers behind their hormonal acne, support their skin and hormones naturally through targeted nutrition and lifestyle changes, and use supplements only when they align with your personal imbalances and root causes. The food-first approach inside the program is more sustainable, empowering, effective and cheaper than relying on supplements alone or depending on a supplement forever, in fear of stopping and your acne coming back.

Real Results From Real Women

"I've been struggling with constant acne, sugar cravings, and mood swings for over 10 years, but after the Balance Your Hormones program my acne is finally starting to improve, my moods are better and I have more energy than before. This program is full of so many useful hacks and tips. I learnt to look at nutrition in a different way and I feel like I'm on a much better path now" - Charlotte

Ready to get started?

If you want to stop guessing and start healing, watch my free masterclass here to learn how your hormones impact your skin and how to support lasting change.

And when you’re ready to go deeper, the Balance Your Hormones program offers a step-by-step roadmap to clear your skin naturally, and keep it clear effortlessly long-term, without the overwhelm.

Take your first step toward clearer balanced skin today by seeing the importance in finding answers before you act.

I would love to support you on this journey, as I’ve been there myself and know how emotional it can be.

Mads 🤍