Supplements To Avoid If You're Acne Prone

It’s always best if we get our nutrients from food sources versus supplements due to the way our body processes food over supplements. However, sometimes it can be hard to get all the nutrients we need from food, so supplementation becomes an effective way to bridge the gap and give our body the nutrients it needs. If you are acne prone, these supplements are known to spike testosterone and lead to inflamed acne so I recommend avoiding them completely.

Biotin- This is the famous hair, skin and nails supplement that so many people swear by, if you don’t have acne it’s totally fine. The problem with supplements is usually in the dosage. Most supplements have 2-4 times the recommended amount of what we actually need. In acne prone skin we are already producing keratin protein at a rate of 5x more than the average person. The way biotin works is it tells your body to produce excess keratin, leading to a buildup of dead skin in our pores and eventually in the final phase, breakouts. NO thanks. Silica is a safe alternative supplement due to the fact that it is a trace mineral found in the body. It can help skin retain water which is critical for cell turnover and cell repair.

Vitamin B12- This is another popular supplement due to the fact that it’s a necessary nutrient for energy production. Most commonly found in red meat and seafood (the best sources to get it from naturally). B12 in supplements forms usually contains 4x more than the recommended daily amount. This can lead to a spike in testosterone and lead to hormonal acne. If you’re struggling with low energy, digestive enzymes can be helpful. We are such a fast paced society that it’s very rare we take the time to sit down and eat and let our food fully digest. This can lead to us feeling sluggish, tired and also contributes to inflammation in the body.

VItamin D-This is a fat soluble vitamin meaning that it’s easily stored in the body and rapidly spikes testosterone leading to inflamed, hormonal acne. Obviously living in Minnesota this is something most of us are deficient in during the VERY LONG winter. You can try supplementing seasonally (make sure you check the dosage) the recommended daily amount is 2,000 IU. Like I said previously, it’s always best to get your vitamins from whole food sources. Some food options high in Vitamin D include mushrooms, egg yolk, milk, salmon and orange juice (opt for one with no added sugar).

*obviously I’m not a doctor so check with your doctor or health care practitioner before adding in or taking any supplements away from your diet. This is just what I’ve observed through research and experimentation with my own skin.

Happy quarantine reading! Hope you’re all staying healthy and glowing.

XOXO

Kaila