12 Supplements and Nutritional Tips to Clear Hormonal Acne
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Sian Victoria © - Environ Skincare, Skin EssentiA, AVST Moisturiser 1
Best Vitamins and Nutrition to Get Rid of Cystic Hormonal Acne
Having hormonal acne can be upsetting and stressful, but knowing how your diet and the right supplements can make a difference might help you out a bit. When our hormones get out of whack, it often leads to breakouts, but making better food choices can keep your skin looking good.
There are specific vitamins, minerals, and nutrients that can really help when it comes to inflammation, oil production, and skin repair. When looking into natural options and supplements, you might find some helpful strategies for achieving healthier skin while also boosting your overall well-being.
Once I’ve explained the 12 best vitamins and nutrients for hormonal acne relief, I’ll also share my experience from Day 1 to 30 of my 100-day reset challenge with Environ skincare, plus the facial treatments and supplements I’ve started using to get rid of hormonal acne.
1. Zinc
Zinc is awesome for your skin! It helps keep oil in check and soothes inflammation. Plus, it gives your immune system a nice boost, which is great for tackling acne. If you want to sneak more zinc into your diet, just toss in some pumpkin seeds, lentils, or chickpeas when you’re cooking. It's why these staples are always stocked in my vegan pantry!
If you’re considering supplements, you can find zinc in different forms like zinc gluconate and zinc picolinate, which your body absorbs well. Just don’t go overboard since too much zinc can throw off your balance with other important minerals like copper. So, stick to the recommended doses to stay on the safe side and get the most out of it. Eating lots of zinc-rich foods along with a balanced diet can really help you get clearer, healthier skin!
2. Vitamin A
Vitamin A does wonders for your skin by helping with cell renewal and keeping sebum production in check, which can help prevent those pesky clogged pores. Retinol, a type of vitamin A, is super popular in skincare and known for its benefits, but it's worth being careful with supplements to avoid taking too much. It’s better to stick to natural foods like sweet potatoes, carrots, and kale, since they give you a safe amount of this nutrient.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that our bodies can't make on their own, so we need to get them from our food or supplements. These fats are needed for fighting inflammation, which is a big factor in acne. Fish like salmon, mackerel, sardines, and anchovies are loaded with omega-3s and are a tasty way to boost your skin health.
If, like me, you’re more into plant-based options, chia seeds, flaxseeds, and walnuts are wonderful choices too, perfect for vegetarians and vegans. Throwing these foods into your meals isn’t just great for your skin; it’s good for your overall health, too!
Plus, omega-3s can help keep your hormones in check, which can play a role in breakouts. If you don’t eat these foods often, fish oil or algae-based omega-3 supplements are a good alternative. Just make sure to pick a high-quality supplement that’s been tested for purity and sustainability. Regularly including omega-3 fatty acids in your routine can be a smart way to tackle acne caused by inflammation or hormonal shifts.
4. Probiotics
Probiotics help keep the good bacteria in your gut balanced, which can play a big role in your overall health, including how your skin looks. When your gut flora is off balance, it can lead to inflammation and hormonal issues, both of which can cause acne. Adding fermented foods like yoghurt, kefir, sauerkraut, and kimchi to your meals is an easy way to get more probiotics into your diet. These foods can help keep your digestive system healthy and may also help with skin problems that come from internal imbalances.
If you’re not really into fermented foods, there are plenty of great probiotic supplements out there that come in different strains to fit your needs. For example, Lactobacillus acidophilus is a helpful bacterium often found in our gut and in yoghurt, while Bifidobacterium bifidum is key for keeping your gut healthy and is usually found in fermented foods. Both of these are fantastic for supporting your digestion and overall health.
Plus, they’re good for your skin and can help with inflammation, too. When you're picking a probiotic supplement, try to find one that has a good variety of strains and a solid amount of colony-forming units (CFUs) to really get the benefits. Using probiotics regularly, along with a balanced and nutritious diet, can really help you maintain clear and healthy skin.
Sian Victoria © - Environ Skincare, Skin EssentiA, AVST Moisturiser 1, Advanced Nutrition Supplements
5. Vitamin E
Vitamin E is a much-loved antioxidant that helps keep your skin cells safe from damage caused by free radicals and helps heal tissue that's been harmed. You can find this nutrient in yummy foods like almonds, sunflower seeds, and spinach, which are all great for keeping your skin looking good. It helps decrease oxidative stress, which can also help lower inflammation and might even be good for acne.
Plus, vitamin E works well with other antioxidants, like vitamin C, to ramp up its skin-protecting powers. While many people love using vitamin E in skincare products, getting enough through your diet or supplements can really support your skin from the inside out. Just keep in mind to stick to the recommended doses when taking supplements, because too much can cause some side effects. Eating a balanced diet packed with foods high in vitamin E can really help boost your skin’s natural defences and give you that nice, glowing look.
6. Vitamin D
Vitamin D is ideal for keeping your skin's immune system strong and managing inflammation, which can really help with acne. The good news is that your body makes vitamin D when you're out in the sun, so getting outside is a great way to boost your levels. But if, like me, you live in a place that doesn’t get a lot of sunlight during fall and winter, you might end up with lower vitamin D levels.
You can also find it in some foods like fortified plant-based milks, UV-exposed mushrooms, and oily fish like mackerel. If you’re having a tough time getting enough from food and sunlight, taking a supplement can be a smart move. Just remember to go for vitamin D3 since it’s usually better for raising and keeping your blood levels up.
And be careful with dosages, too much can cause problems. Plus, since vitamin D helps regulate hormones, making sure you get enough can really benefit your skin and work well with other methods to tackle hormonal acne.
7. Selenium
Selenium is perfect for keeping our bodies' antioxidant defences strong, which helps protect our skin cells from damage caused by free radicals. It also supports a balanced immune system, which can help manage inflammation that often leads to acne. If you want to boost your skin health naturally, adding selenium-rich foods like Brazil nuts is a great option since they have a ton of this nutrient.
Other good food sources include tuna, eggs, and sunflower seeds, so it's pretty easy to include selenium in your meals. Plus, selenium teams up nicely with other antioxidants like vitamin E to really amp up its skin-protecting power. For anyone who can’t get enough selenium through food, taking supplements might be a good backup plan. Just remember, since we only need small amounts of selenium, it’s best to avoid going overboard to steer clear of any potential side effects and keep things safe.
8. Magnesium
Magnesium is an important mineral that plays a big role in lots of bodily functions, especially when it comes to handling stress, as it can really take a toll on your skin. High stress can throw off your hormones and may lead to acne, so getting enough magnesium can really help, especially if you’re prone to breakouts caused by stress.
It’s also great for improving sleep, which is ideal for skin health since not getting enough rest can make inflammation worse and aggravate acne. You can get magnesium from stuff like leafy greens, almonds, and other foods such as whole grains, which are all great options to add to your diet.
And if you want a treat, dark chocolate with a high cocoa content has a good amount of magnesium too! If you’re struggling to get enough magnesium from your food, you might want to try magnesium supplements like magnesium citrate or magnesium glycinate. They’re pretty easy for your body to absorb! So, consider throwing in more magnesium-rich foods or even some supplements into your daily routine; they help with increasing your longevity, too.
9. B Vitamins
B vitamins are necessary for keeping your skin healthy and hydrated because they help with how your cells work and keep hormones in check. Vitamin B3, also known as niacinamide, is awesome for reducing inflammation and strengthening your skin’s barrier, which is perfect if you’re dealing with acne.
Then there’s Vitamin B6, which can help manage those hormonal ups and downs that often lead to breakouts, especially during your menstrual cycle. Eating foods like avocados, sunflower seeds, chicken, and fortified cereals can help you get enough B vitamins. These vitamins also work to decrease redness and help repair damaged skin. If you find it tough to get enough through food alone, B-complex supplements are easy to find and can give you a good mix of all the important B vitamins.
Sian Victoria © - Environ Skincare, Active vitamin facial treatment, Mailbox, Birmingham
10. Evening Primrose Oil
Evening primrose oil is a well-known plant featured in many health and beauty trends. It's extracted from the seeds of the pretty yellow evening primrose plant and is popular for its gamma-linolenic acid (GLA), which is an omega-6 fatty acid that can really help with hormonal health.
It’s thought to support the body’s inflammatory responses, which might help reduce hormonal acne. GLA could also help with those hormonal ups and downs that lead to breakouts, especially for those dealing with premenstrual skin issues.
You can find evening primrose oil in capsule form, making it pretty easy to add to your routine. It’s best to take it with a meal to boost absorption and keep any tummy trouble to a minimum. Some people notice even more benefits when they combine evening primrose oil with other nutrients that support skin health and longevity, but it's important to find what works best for you. Since there aren't many food sources of GLA, this supplement is a solid way to get it into your diet. However, make sure you follow the dosage that the manufacturer recommends or what your doctor says and always do your research on supplement brands to ensure you have the best source.
11. Turmeric
Turmeric is super popular for its active ingredient, curcumin, which packs a punch with its anti-inflammatory and antioxidant properties. These benefits can really help with the inflammation that comes with hormonal acne and promote healthier skin overall.
You can simply sprinkle some turmeric on your meals, just throw it in soups, stews, or sprinkle it on roasted veggies. If you want to get the most out of it, combine turmeric with black pepper since it helps your body absorb curcumin better. There are also turmeric supplements available in capsules or powder for a stronger dose.
When picking a supplement, look for one that contains piperine (the main part of black pepper) to really boost its effectiveness. Some people like to make turmeric drinks, like golden milk, for a cosy and healthier alternative to regular beverages. Making turmeric a regular part of your diet can work alongside other skin-friendly strategies.
12. Green Tea Extract
Green tea extract is packed with polyphenols, especially catechins, which are great for their antioxidant and anti-inflammatory benefits. These guys can help manage skin oil production, which is often a big player in hormonal acne. Adding green tea to your everyday lifestyle, whether you sip on some fresh brew or take a supplement, might help reduce redness and soothe irritated skin.
If you’re going the supplement route, be on the lookout for products that have a standardised dose of epigallocatechin gallate (EGCG), since that’s the most active catechin in green tea and boosts its effectiveness.
Day 1-30 of the 100-Day Reset Challenge with Environ Skincare
Day 30 of my 100-Day Reset challenge is finally here! If you’re not up to date, check out my previous post about managing hormonal acne with vitamin A or read the full Environ skincare journey.
As a brief overview, back in late July, I received a state-of-the-art skin consultation and Environ Active Vitamin Facial at Harvey Nichols, marking the start of my #100DayReset challenge. During this challenge, I commit to using Environ skincare products, supplements from the Advanced Nutrition Programme, and Jane Iredale makeup for 100 days. These products are packed with skin-loving ingredients designed to help improve problem skin.
I’m 26 years old and have struggled with acne on and off throughout my teens and into adulthood. While I can manage the occasional blemish, my confidence takes a hit from the painful hormonal acne that flares up on my chin and jawline. There have been days when it was so sore and tender that I didn't want to leave the house or risk aggravating it further with makeup or poor skincare choices.
My skin tends to be at its worst during my period and when I'm most stressed. Therefore, I was thrilled when the iiaa reached out to me to participate in the 100-day reset challenge. I’m willing to try anything and everything to improve my skin's condition and boost my confidence.
Environ Skin EssentiA AVST Moisturiser 1
For the past 30 days, I have been using the Environ Skin EssentiA AVST Moisturiser 1 twice a day—morning and night. This moisturiser contains vitamins A, C, and E, along with antioxidants and botanical extracts to help improve problem skin while keeping it soft and hydrated.
The moisturiser is lightweight and glides onto my skin beautifully. I use a blob about the size of a Malteser to apply it all over my face and neck, adding a bit more on my problem areas, like my chin and jawline. It does have a slightly greasy feel, which I don’t mind at night; however, before applying makeup, I use blotting paper to remove any excess.
The Environ Skin EssentiA AVST Moisturiser 1 is the first step in the Environ skincare range, which progresses up to stage 5, where the skin can absorb higher levels of vitamins A and C. Alongside the moisturiser, I have been performing a double cleanse and toning twice a day with my regular products before finishing with the Environ moisturiser.
Advanced Nutrition Programme Supplements
To boost my skin’s vitamin A levels from both inside and out, I have been taking five supplements from the Advanced Nutrition Programme every day alongside the vitamin A moisturiser.
These supplements include Vitamin A + D, Antioxidants, a combination of botanicals such as bilberry, turmeric, green tea, and grape seed extracts, Omega 3 + 6 fatty acids, Biotin + Astaxanthin, CoQ10, and pine bark extract. I take them around lunchtime with a large glass of water, swallowing them one by one before eating. Despite their size, they’re not too difficult to swallow, and I haven’t experienced any side effects so far.
I have noticed that my nails have been growing at an incredible rate since I started taking these supplements, and they feel much stronger too. I’ve been diligently using the moisturiser and taking the supplements—I usually struggle to stick to a routine, but my eagerness to see results has kept me on track.
The Results
Overall, I’m really pleased with my skin's progress so far. It’s certainly improving and heading in the right direction, and I can’t wait to see what it looks like on Day 100. Over the past 30 days, the acne around my jawline has reduced, and my once bumpy, congested forehead is now much smoother.
I still have a long way to go, but after just 30 days of using these two products, I’ve already seen a visible difference in my skin. At the end of the challenge, I will be sharing before and after acne photos, so stay tuned!
Day 30: Environ Electronic Mask Facial
On Day 30, I visited Environ at Harvey Nichols in the Mailbox Birmingham for my second facial with the lovely Siobhan, who also took care of me during my first visit. The second phase of the Environ treatment is the purifying facial, which aims to purify the skin, micro-exfoliate, hydrate the complexion, and refine the skin's surface. This facial is ideal for those dealing with acne scarring and problematic skin, like myself.
To begin the facial, Siobhan started by cleansing my skin using a pre-cleanse oil to remove any traces of dirt, oil, and makeup, with a particular focus on my jawline, where I often experience breakouts. Once my face was squeaky clean, she exfoliated my skin with a clay mask and performed a second cleanse with a cleansing gel.
After that, she applied IAC pam serum all over my face. This serum helps smooth the skin, exfoliate to refine texture, and improve the appearance of problematic skin. A gauze was then placed on top of the serum, and it was clipped up to a sono and an electrical current to penetrate the serum deep into the underlying layers of the skin.
This is the step you can see in the photo. While the electrical currents worked their magic on the deeper layers of my skin, I felt a strange tingling sensation all over my face and down my right arm. Although it felt unusual, it was not painful; in fact, I enjoyed it and would have been happy to keep it on longer because I could feel the currents doing their job.
While the mask was on, Siobhan gave me a lovely shoulder massage. She could tell my muscles were knotted, and she worked her magic to make them feel a lot better! To complete the facial, she applied an Environ vita peptide eye gel, a vitamin A moisturiser, and an SPF 15.
The morning after the treatment, my skin looked fantastic. It appeared brighter and smoother, and the spots I had on my jawline had diminished in size. I was pleasantly surprised at the difference in my skin after just one gauze purifying treatment; it’s something I want to experience again.
My skin looked significantly better for the first few days after the facial, but then, unfortunately, my period started, and my hormonal acne began to take over my jawline again. However, since using the combination of vitamin A supplements, moisturiser, and electrical facials, my hormonal acne has certainly improved; I’ve noticed a reduction in both the number and severity of breakouts. This is certainly making a positive change to my skin, and I'm enjoying my new beauty routine.
I'll be sharing phase two: Days 30 to 60, along with the final results of my #100dayreset challenge, soon, so stay tuned. I will also be using new products from the iiaa brands. You may be interested in my Environ Advance Vitamin A Facial experience as well, which includes more photos of the treatment process.
To conclude
If you're dealing with hormonal acne, focusing on nutrition and supplements can really help your skin and overall health. Adding the right vitamins and minerals might keep inflammation in check and balance those pesky hormone swings. Eating whole, nutrient-rich foods is key too.
Don’t forget to consider things like stress, sleep, and lifestyle habits—they can really impact your skin. While supplements can be beneficial, make sure you're choosing high-quality supplement brands and sticking to the right dosages for you. Good skin takes time, so be patient with your routine!
Everyone's experience with hormonal acne is different, so you might need to try a few things to find what works best. If you need help, chatting with a healthcare or nutrition pro can give you some solid, personalised tips. Stick with it, and you could see fewer breakouts and healthier skin!
