The Top 5 Supplements for Acne

There is strong evidence that Nicotinamide improves acne symptoms, with Examine.com rating the evidence as grade A. Nicotinamide as a supplement is a vitamin derived from naturally occurring (also synthesised), commonly taken as capsule or topical. Studies typically use 500–1500mg (oral).

Nicotinamide is a form of vitamin B3 (niacin) that is particularly well researched for skin health. It is known to reduce acne breakouts, improve overall skin quality, and can help to fade areas of uneven skin tone. It is also used to reduce the risk of non-melanoma skin cancer in people with a history of sun damage. Unlike niacin, nicotinamide does not cause flushing. It is available as a capsule for oral use and is also widely used as a topical ingredient in skincare products — both forms have good evidence.

There is good evidence that Zinc improves acne symptoms, with Examine.com rating the evidence as grade B. Zinc as a supplement is a mineral derived from dietary (also synthesised), commonly taken as capsule or lozenge. Studies typically use 10–40mg.

Zinc is an essential mineral involved in a wide range of processes in the body, from immune function and wound healing to hormone production and DNA repair. It is known to reduce the duration of the common cold when taken at the onset of symptoms, and it can support testosterone levels and fertility in men. It is also used to support skin health and reduce acne. It is found in meat, shellfish, and legumes, and is available as a capsule or lozenge. Taking it with food can reduce the nausea that sometimes occurs on an empty stomach.

There is some evidence that Selenium improves acne symptoms, with Examine.com rating the evidence as grade C. Selenium as a supplement is a mineral derived from dietary (also synthesised), commonly taken as capsule. Studies typically use 55–200mcg.

Selenium is a trace mineral that the body requires in small amounts for several essential processes. It is known to support thyroid function and can help regulate metabolism. It also acts as an antioxidant, helping to protect cells from damage, and it plays a role in immune defence. Most people get enough selenium from food — Brazil nuts, fish, and eggs are particularly rich sources — but deficiency is common in areas with selenium-poor soil. It is available as a capsule and should not be taken in high doses, as the margin between an effective and an excessive amount is narrow.

There is some evidence that Inositol improves acne symptoms, with Examine.com rating the evidence as grade C. Inositol as a supplement is a carbohydrate derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 2–18g.

Inositol is a naturally occurring compound found in many foods, including fruits, beans, and wholegrains. It plays a role in cell signalling and is known to support mood, reduce anxiety, and ease symptoms of OCD and panic disorder. It is also widely used to support hormonal balance, particularly in women with PCOS, where it can improve insulin sensitivity and menstrual regularity. It is available as a powder or capsule and is generally well tolerated at higher doses.

There is some evidence that Chromium improves acne symptoms, with Examine.com rating the evidence as grade C. Chromium as a supplement is a mineral derived from dietary (also synthesised), commonly taken as capsule. Studies typically use 200–1000mcg.

Chromium is a trace mineral that plays a role in how the body processes carbohydrates and fats. It is known to improve insulin sensitivity and can help to reduce blood sugar spikes, particularly in people with type 2 diabetes or insulin resistance. It can also help to reduce cravings for carbohydrates and sugar. It is found naturally in wholegrains, broccoli, and meat, and is available as a capsule. Chromium picolinate is the most commonly used and well-absorbed form.