Should I be supplementing for acne?
There is no shortage of supplements on the market specifically targeted at acne sufferers. Some are formulated with a mix of nutrients and herbs, while others consist of individual compounds known to be important for skin health. But do they work, and should you be supplementing too?
I'll begin by stating that I am a food-first nutritionist. Essentially, this means that I prescribe optimising your diet with whole foods before considering supplements. Supplements are meant to complement an already well-balanced diet, not replace food or be relied on to meet your nutrient needs. After all, the food you consume provides the building blocks for your skin and nourishes it throughout your life, and the many challenges it faces day to day. This fundamental role of food cannot be replaced.
So, where do supplements fit in?
In reality, you can obtain all the nutrients necessary for maintaining general health and well-being through your diet. However, there are key words in that statement that we cannot overlook – “general health and well-being.” Unfortunately, when dealing with a chronic condition like acne, your body is likely to deplete some of its nutrient stores at a higher rate than someone not dealing with such issues. Remember, acne is a symptom of underlying factors within the body. Chronic acne often accompanies systemic inflammation, hormonal imbalances, gut dysbiosis, or impaired metabolic functioning, all of which tend to deplete nutrient stores or hinder proper nutrient absorption to begin with. This means your need for certain nutrients may exceed what is feasible to consistently obtain through food alone.
A good example of this is magnesium. During periods of intense stress and inflammation, your body will deplete its magnesium stores at a higher rate than usual. Paradoxically, magnesium deficiency can also trigger a stress response. This can create a vicious cycle, as we know that stress and inflammation are both implicated in acne formation, with stress itself being a common acne trigger. This is a good example of where supplementing can come into play throughout your acne-healing journey.
Of course, this doesn't mean you should supplement with every nutrient that might benefit your skin. It also doesn't mean you’ll have a lifelong dependence on supplements either. What it does mean, however, is that there are certain stages of your acne healing journey where strategic supplementation can provide additional therapeutic benefits, and support the healing process.
So, where do I recommend starting? Well, first and foremost, you must be getting enough nutrient-dense foods consistently, to establish a foundation for healthy skin – this is a non-negotiable. If you're unsure where to begin, you can download your free copy of the Skin Food Guide.
In this guide, you will learn about the connections between what you eat and the health of your skin. You’ll discover the hero nutrients that your skin thrives off and the foods that you can start incorporating into your diet right away.
Once you've consistently maintained a well-balanced diet (I recommend the Mediterranean diet), you can consider strategic supplementation with real food supplements containing concentrated amounts of those vital nutrients or specific supplements tailored to your individual needs.
Finally, remember that there is no one single approach to acne healing. Diet, supplementation, lifestyle habits and skin care are all tools that will work synergistically to address the underlying cause of your acne and build healthy skin.