Acne: which supplements should you take?

What exactly is acne?

Acne is a skin disorder characterised by oily skin and the appearance of spots on the face, upper back or torso.

It mainly affects adolescents but can also appear in adults, especially pregnant women due to pregnancy-induced hormonal changes.

Causes of acne

Acne is usually caused by several factors, sometimes simultaneous:

• excessive sebum secretion by the sebaceous glands;
• retention of this sebum in hair follicles;
• inflammation of the hair follicles;
• proliferation of bacteria, especially Propionibacterium acnes. This microorganism naturally present in follicles feeds off surplus sebum and can proliferate excessively.

Consequences of this skin disorder

Acne is not normally serious and in most people, disappears between the ages of 20 and 30.

However, the psychological effects can be significant, especially in cases of severe acne when physical appearance is affected.

In the most serious cases, scarring can remain after the acne has gone.

How can you prevent and get rid of acne?

Before we look at the best anti-acne supplements, here are a few key pointers for minimising the risk of developing acne or making it worse.

First and foremost, it is essential to be meticulous about good skin hygiene :

• it’s best to wash with a ‘soap-free’ cleansing gel and to keep your skin well-hydrated;
• with regard to make-up, it’s better to simply avoid it, especially foundation creams and oil-based cosmetics;
• don’t scratch or squeeze your spots, as this can lead to permanent scarring;
• you should also take care to protect your skin from the sun.

Finally, eating a varied, balanced diet helps to maintain healthy skin and thus reduce acne.

As we’ll see, certain supplements can also help you in this regard. Be sure to consult your doctor to check that they are suitable for you or if you suffer from severe acne that may require targeted medication.

The best supplements for fighting acne

Zinc: essential for fighting acne

Zinc is without doubt the most commonly recommended supplement for combatting acne and oily skin.

First of all, it helps to maintain normal skin. A lack of zinc is actually associated with many skin issues (1). It’s also thought to have anti-inflammatory effects beneficial for reducing the redness and swelling of acne eruptions.

In addition, zinc supports normal immune system function and may have antibacterial properties which can help with acne problems.

In terms of supplements, opt for highly-bioavailable forms in either capsules (such as L-OptiZinc®) or suckable lozenges (such as Advanced Zinc Bisglycinate Lozenges).

Omega-3 supplements and acne

Omega-3, especially EPA and DHA, are often classified as anti-inflammatories and are therefore being studied for their potential effects on acne.

It’s thought they may be able to reduce redness and swelling (2).

They are found in oily fish, and at higher concentrations in fish oils (such as the oil-based capsules Super Omega 3).

Vitamins to prioritise for acne problems

In terms of vitamins, the ones to focus on for acne are A and D:

• vitamin A plays a part in maintaining normal skin and mucous membranes by helping to reduce sebum production, a major cause of acne (3). But take care when supplementing with vitamin A as it can be toxic at very high doses. Opt for a supplement rich in natural carotenoids (such as Carottol™) ;
• vitamin D supports normal immune system function (including skin immunity). It’s thought to also play a role in regulating inflammation and sebum production, as well as in skin health in general (4). As acne is associated with low vitamin D levels, taking a supplement such as Vitamin D3 5000IU) could improve symptoms in vitamin D-deficient acne-sufferers.

Turmeric supplements for inflammatory acne

Turmeric is frequently used in alternative medicine, the root being recognised for having anti-inflammatory and antioxidant benefits (5).

Turmeric is of particular interest in the case of inflammatory acne which manifests in inflamed lesions (wheals, pustules, nodules, cysts …), as opposed to comedones (blackheads and whiteheads) which are not associated with inflammation.

What’s more, turmeric supports the immune system by exerting antimicrobial activity against several types of bacteria including Propionibacterium acnes (6).

To obtain maximum benefit from its properties, turmeric can be consumed in the form of extracts standardised in curcuminoids, the plant’s active ingredients (such as Natural Curcuma or Curcumin Solution).

Are there probiotics that work against acne?

We end our round-up with a look at the probiotics commonly recommended for acne.

Some probiotic species, such as Lactobacillus casei and Lactobacillus rhamnosus, have been studied for their potential to reduce inflammation, regulate the immune system or strengthen the skin barrier (7-9).