Acne isn’t just a teenage rite of passage—it’s a persistent frustration for many adults too. Hormones, stress, and genetics get a lot of the blame, but what you eat (or don’t) might be the real MVP in this skin saga. At ZION Performance, we wanted to dive into the science of nutrition and supplements to uncover the best diet and supplements for clear skin in adults, with a few lifestyle hacks thrown in. Spoiler: it’s not just about quitting the pizza.
Why Diet Holds the Key to Clear Skin
The link between diet and acne isn’t folklore—it’s biochemistry. High-glycemic foods like candy and sugary drinks spike insulin, which cranks up insulin-like growth factor 1 (IGF-1). This hormone duo revs up sebum production and keratinocyte proliferation—fancy terms for oily, clogged pores (Melnik, 2015). These spikes in blood sugar can also cause an inflammatory response, which doesn’t help with redness. Dairy’s a notorious culprit too, with whey and casein proteins boosting IGF-1 and androgen activity, making it a skin nightmare for the acne-prone (Adebamowo et al., 2008). Fried foods can also contribute to acne. This is what makes fast food so deadly for skin health: Fried food + high glycemic index foods + some inflammation from preservatives = skin clogging storm.
On the flip side, anti-inflammatory and nutrient-dense diets can calm the waters. Studies show low-glycemic diets can reduce acne lesions by 20-25% over 12 weeks (Smith et al., 2007). Low-glycemic diets focus on whole grains, vegetables, and lean protein sources. Essentially foods that aren’t going to spike your blood sugar. It’s not magic; it’s metabolism. So, what’s the best diet for clear skin in adults? Let’s break it down.
Top Foods to Fight Acne
Fatty Fish (Salmon, Mackerel, and Sardines [if you can stomach them])
Omega-3 fatty acids are your skin’s (and body’s) anti-inflammatory bouncers. They dial down cytokines—proteins that fuel redness and swelling—and may cut sebum production (Jung et al., 2014). A 10-week study found adults eating fish rich in omega-3s saw a 42% drop in acne severity. Although there can be inconsistencies in omega-3 quantity and quality in different filets of fish we still think grilled salmon beats a fish oil pill any day. Aim for 2-3 servings weekly.
Nuts and Seeds (Almonds, Flax, Walnuts)
Zinc’s the unsung hero here. This mineral regulates oil production and tamps down inflammation. Adults with acne often have lower zinc levels, and supplementation (30 mg/day) can cut lesions by 49% in 8 weeks (Cervantes et al., 2017). A handful of almonds or a sprinkle of flaxseeds delivers zinc plus skin-friendly vitamin E. Oysters are another great source of zinc.
Leafy Greens (Spinach, Kale)
Vitamin A keeps skin cell turnover in check, preventing clogged pores. Those retinol creams that you see on the shelves? Vitamin A. Beta-carotene from greens converts to vitamin A in the body, and higher intakes correlate with fewer breakouts (El-Akawi et al., 2006). Toss some spinach in your smoothie—your face will thank you.
Supplements That Can Work
Diet’s the foundation, but supplements can turbocharge your clear-skin game. Here’s the science-backed lineup:
Zinc (15-30 mg/day)
Beyond food, zinc supplements are gold for acne. A meta-analysis of 12 studies confirmed oral zinc reduces inflammatory acne by up to 50% (Cervantes et al., 2017). Take it slow working up to that dose of zinc, too much can cause stomach discomfort. Goes well with some copper (2 mg) to avoid imbalances.
Omega-3s (1-2 g/day)
If fish isn’t your thing, EPA and DHA gels can cut inflammation and oiliness. A 2014 trial showed 2 grams daily improved acne scores by 32% (Jung et al., 2014). Look for algae-based options if you’re plant-based.
Vitamin B5 (Pantothenic Acid, 5-10 g/day)
Vitamin B5’s a dark horse in the acne fight. It slashes sebum production by boosting coenzyme A, which helps metabolize fats that clog pores. A 2014 study found high-dose B5 (10 g/day) cut acne lesions by 68% in 12 weeks, with milder cases responding even at 5 g (Yang et al., 2014). Start low—high doses can upset stomachs. Although this option might be a little more expensive, we would argue it’s healthier than most immune system-based acne medications.
Vitamin D (1,000-2,000 IU/day)
Low D levels are common in acne sufferers, and topping up can normalize sebum and boost immunity (Lee et al., 2018). 15 minutes in the sun in shorts and t-shirt is typically enough to maintain you vitamin D levels. Get your levels checked—sunlight’s great, but supplements are clutch in winter.
Lifestyle Tweaks to Seal the Deal
Food and pills aren’t the whole story. Sleep deprivation jacks up cortisol, worsening acne by 20% in stressed adults (Knutson et al., 2011). Aim for 7-9 hours—your skin repairs overnight. Stress management (think yoga or a good book) also curbs cortisol, while sweat from exercise clears pores—just shower after. Ditch pore-clogging skincare too. When I was in the NFL I dealt with some clogged pores. What helped was using a face cleansing wipe between my lift and practice. Not shocking that washing my face more helped with acne, but the face wipe was what made it easy to implement.
The Dairy Dilemma: Cut It or Bust
Back to diet—dairy’s the elephant in the room. A 2019 review tied milk to a 20-40% higher acne risk, thanks to its IGF-1 and hormone content (Juhl et al., 2018). Swap it for almond or oat milk. Can’t quit cheese? Fermented options like kefir might have less of an impact due to probiotics, but the jury’s still out.
Putting It All Together
The best diet and supplements for clear skin in adults aren’t a one-size-fits-all fix—it’s about consistency. Load up on omega-3s, zinc, and vitamin A-rich foods, ditch the dairy, and back it with targeted supplements like B5 and D. Add 8 hours of sleep and a chill vibe, and you’re golden. Science backs it, and your mirror will too.
At ZION Performance we want to help you on this journey. Book a call with us HERE to learn more.
Sources:
Adebamowo, C. A., et al. (2008). Milk consumption and acne in teenaged boys. Journal of the American Academy of Dermatology, 58(5), 787-793. https://pubmed.ncbi.nlm.nih.gov/18410984/
Cervantes, J., et al. (2017). The role of zinc in the treatment of acne: A review of the literature. Dermatologic Therapy, 30(5), e12576. https://pubmed.ncbi.nlm.nih.gov/29193602/
El-Akawi, Z., et al. (2006). Does the plasma level of vitamins A and E affect acne condition? Clinical and Experimental Dermatology, 31(3), 430-434. https://pubmed.ncbi.nlm.nih.gov/16681594/
Juhl, C. R., et al. (2018). Dairy intake and acne vulgaris: A systematic review and meta-analysis of 78,529 children, adolescents, and young adults. Nutrients, 10(8), 1049. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115795/
Jung, J. Y., et al. (2014). Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: A randomised, double-blind, controlled trial. Acta Dermato-Venereologica, 94(5), 521-525. https://pubmed.ncbi.nlm.nih.gov/24553997/
Knutson, K. L., et al. (2011). The metabolic consequences of sleep deprivation. Sleep Medicine Reviews, 15(3), 139-149. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1991337/
Lee, W. J., et al. (2018). The relationship between vitamin D status and acne severity. Annals of Dermatology, 30(2), 139-143. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839887/
Melnik, B. C. (2015). Linking diet to acne metabolomics, inflammation, and comedogenesis: An update. Clinical, Cosmetic and Investigational Dermatology, 8, 371-388. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507494/
Smith, R. N., et al. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients: A randomized controlled trial. American Journal of Clinical Nutrition, 86(1), 107-115. https://pubmed.ncbi.nlm.nih.gov/17616769/
Yang, M., et al. (2014). A randomized, double-blind, placebo-controlled study of a novel pantothenic acid-based dietary supplement in subjects with mild to moderate facial acne. Dermatology and Therapy, 4(1), 93-101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065280/