We don’t always get every nutrient we need from food, so here are key vitamins and supplements that can support clearer, healthier skin.
Healthy skin often reflects overall health. A balanced diet and a sensible skincare routine help a lot, but environmental stressors—pollution, sun exposure, and treated water—can still harm even well-cared-for skin. Topical treatments can manage acne, but they don’t always address the internal factors that cause it.
Acne usually stems from excess skin oil, hormonal shifts, clogged pores, and inflammation. Diet and nutrient status can influence these processes. Reducing sugar intake, lowering inflammation, and ensuring you get key nutrients can all help improve skin health.
Omega-3 fatty acids
Omega-3s are strong anti-inflammatories and can reduce chemicals that trigger breakouts. People who eat lots of oily fish tend to have lower rates of acne. Increase intake with sardines, anchovies, or plant sources like flax and chia seeds, or consider a supplement. Aim for at least 1,000 mg of EPA per day for best results.
Vitamin A
Vitamin A helps prevent the buildup of dead skin that clogs pores and is a powerful antioxidant that reduces inflammation. Low vitamin A affects skin and overall health, so include vitamin-A–rich foods or take a supplement. It’s available in both tablets and liquid drops.
Vitamin D
Many people are low in vitamin D unless they get regular sun exposure. Vitamin D supports immune function and may help reduce acne; some notice clearer skin after more sun exposure, likely due to higher vitamin D levels rather than skin “drying out.” Daily needs are debated, and many supplements offer higher doses than the minimal recommendations. Liquid forms can help if you have absorption issues.
Vitamin K2 (MK-4)
Vitamin K2, especially the MK-4 form, has anti-inflammatory benefits and may help shrink pores and improve scar healing. You can find it in grass-fed butter or take a supplement—K2 works best when combined with vitamin D.
Zinc
Zinc aids omega-3 metabolism, helps transport vitamin A from the liver, and can reduce oil-related responses to stress. People with acne often have low zinc levels. You can get zinc from beans, nuts, seeds, whole grains, and lean meats, or use a supplement alongside omega-3s and vitamin A for faster results.
Choline
Choline supports metabolism and cell structure and helps maintain B-vitamin levels, which are important for collagen and elastin production. Although the body makes some choline, many people don’t have enough. Foods like eggs, milk, soaked nuts, and cruciferous vegetables supply choline, and supplements can help if you’re deficient.
Magnesium and Calcium
Magnesium helps balance hormones, soothes the nervous system, and lowers inflammation markers. Taking magnesium with calcium improves absorption; calcium also supports cell renewal and antioxidant production in the skin. Combined supplements can support bone health, hormone balance, and skin health.
Diet remains essential
No supplement can replace a healthy diet of whole, natural foods. Improving your eating habits is the most important step for lasting skin health. Supplements can help fill gaps, but they work best alongside a nutrient-rich diet and good skincare practices.
