Over the last few weeks I have increased my intake of fresh fruit and vegetables and cut out foods high in sugar and dairy. While I would prefer to get all of my nutrients from food, sometimes it isn’t always possible to eat a variety of fresh, vitamin and mineral rich fish, fruit and vegetables all week long.

As the majority of my breakouts are located on my neck and jaw, it is likely that in addition to diet, my hormones are also playing a big part in why I still have acne.

Over the the last couple of days; I have been researching which supplements help support healthy skin and balance my hormones naturally.



As well as being an antioxidant to help fight those nasty free radicals, zinc is also essential for protein synthesis and collagen formation. It helps with our wound healing process, repairing tissue and preventing scarring. 

Zinc regulates sebum production and plays a major role in many cases of adolescent acne. These days, that is from anywhere between the ages of 11-25yrs.

Most impressively, zinc is involved in the metabolism of testosterone; the primary hormone involved in the first outbreaks of acne.


Research shows that deficiency in selenium may contribute to inflammatory conditions such as acne, eczema and psoriasis. Selenium is responsible for functioning a special enzyme in our body (glutathione peroxidase) which is essential in preventing inflammation.

As well as being an antioxidant itself, it also helps to protect other antioxidants like vitamin E which is an important vitamin for the growth and repair of skin tissue.

Evening Primrose Oil

For anyone suffering with acne due to an endocrine disorder, their menstrual cycle, or any other change in hormones like the menopause, evening primrose oil supports most hormonal functions.

Due the omega-6 fatty acids present in evening primrose oil, it helps regulate hormone levels; curing hormonal acne. These essential fatty acids also help to improve nerve function and cell structure which in turn gives our skin that youthful bounce.

When buying evening primrose oil supplements, look out for the GLA (gamma linolenic acid) content, ideally you would want around 10%.

Salmon Fish Oil

Omega 3 is an essential fatty acid most commonly found in fish oil. I prefer salmon fish oil over others supplements like cod liver oil, as it does not contain any vitamin A which in high doses can become toxic.

Omega 3 is broken down into two types of fatty acids; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

EPA prevents acne by greatly regulating oil production and boosting hydration. It is also a powerful anti oxidant with anti-inflammatory properties, protecting and repairing the skin from damage.


I am a big believer that stress is the root cause of most ailments.

How incredible then that a mineral such as magnesium can help reduce the effects of stress-related skin irritations such as acne and rosacea.

As well as its detoxifying properties to cleanse the top layer of our skin, it also reduces the amount of sebum produced.


Before you rush out to buy these supplements; always consult your doctor and do your own research. It took me several hours to find which supplements were best to treat my concerns and even longer to decide which brand I was going to buy.

It is important that you check the supplements you buy are the correct dosage as some cheaper alternatives may not contain as much of that acne fighting goodness!

Remember this is in addition to your skincare routines, keeping well hydrated and nourishing your body with organic, whole foods.

Further Reading:

For anyone who is thinking about taking supplements, I would highly recommend reading this blog by Amelia Freer. 


Published by Beautiful by Breakfast

Hey Cysters! I'm Jo and I started Beautiful by Breakfast to comfort and inspire all the blemished beauties out there who have insecurities about their skin. After battling with acne for well over a decade, I know how mentally exhausting it can be! Your journey to clear skin is your own, but I hope after reading my posts you can discover ways to heal and conceal your breakouts and above all else - LOVE YOUR SKIN


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