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Photo:Yulia Reznikov/Getty Images
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From red bumps and blackheads to painful pimples, chances are you’ve experienced some form of acne in your lifetime. While these outbreaks are typically associated with hormonal changes, genetics, diet, medications and stress, the culprit could be hiding in your supplement stash.
Surprisingly, certain supplements designed to support your health may be making your acne worse. So, instead of a clear complexion, you might find your skin breaking out more frequently. If you are experiencing unexplained acne flare-ups, keep reading to learn which supplements may be contributing to your breakouts and learn tips to banish blemishes.
The Top 5 Nutrients for Better Skin Health, According to Experts
Common Supplements Linked to Acne
1. Whey Protein
Whey protein, a popular supplement among athletes and fitness enthusiasts, is extracted from the liquid portion of cow’s milk during the cheese-making process. It’s renowned for its ability to enhance muscle growth, but research has uncovered a notable link between whey protein use and acne development.
2. Vitamins B6 and B12
B-vitamin supplements are widely used to support energy production, red blood cell formation, brain function and metabolism. However, high doses of vitamins B6 and B12, particularly when taken in combination, have been shown to trigger and worsen acne breakouts in some people.,
Although the exact mechanisms are not fully understood, Mislankar explains that a type of bacteria involved in acne development, calledPropionibacterium acnes(also known asP. acnes),relies on vitamin B12 for its metabolism.When this bacterium is exposed to high levels of B12, it ramps up the production of porphyrins, which are compounds that can irritate and inflame acne-prone skin.
3. Iodine
Iodine is a trace mineral essential for optimal thyroid health, but high doses may lead to acne. A few of the top sources of iodine include kelp seaweed, fish, eggs, iodized salt and milk.Interestingly, “Most of the studies conducted on iodine and acne are in association with dairy, as it is a well-established fact that milk can cause [acne] lesions,” says Mislankar.
However, there have also been reports of individuals taking kelp seaweed supplements and experiencing adverse effects such as pus-filled bumps on their face, neck, shoulders and back.If this is a supplement you’re taking, be on the lookout for breakouts.
4. Biotin
Often praised for its skin, hair and nail-boosting benefits, biotin has surprisingly attracted considerable attention for its possible connection to acne. High-dose biotin supplementation, in particular, is believed to interfere with the absorption of vitamin B5, as both nutrients rely on the same pathway in the body.Vitamin B5 has been found to support the skin’s protective barrier and reduce the appearance of inflammatory blemishes.Interfering with vitamin B5 absorption may prompt pimples.
However, Mislankar emphasizes that there is not enough research showing a direct link between biotin and acne. Nonetheless, she mentions that there are anecdotal reports of individuals who experience comedonal acne—whiteheads and blackheads—after taking biotin supplements.
5. Multivitamins
Thoughmultivitaminsare commonly used to fill in nutritional gaps and prevent deficiencies, some people may encounter acne breakouts as a supplementation side effect. This effect tends to be particularly potent when the multi packs high doses of vitamin B12 and iodine.Look at the Supplement Facts label on your preferred brand and ensure the nutrient amounts do not exceed 100% of the Daily Value before incorporating it into your routine.
6. Anabolic-Androgenic Steroids
Unfortunately, even if individuals aren’t directly misusing these steroids, the Food and Drug Administration has found that nearly 90% of muscle-building supplements may be contaminated with synthetic steroids.Therefore, it’s crucial to opt for high-quality supplements with USP or NSF independently verified labels on the bottle.
Tips for Managing Acne While Taking Supplements
In addition, making dietary changes can also play a pivotal role in preventing pimples. Mislankar suggests the following:
Equally as important, Mislankar recommends seeking the help of a dermatologist and sticking to an anti-acne skin-care regimen to truly improve the health of your skin. This may include incorporating over-the-counter products that contain benzoyl peroxide and retinol to keep acne at bay. Because acne often appears on the face, neck, chest and back, she suggests wearing sweat-wicking clothing, exfoliating regularly and showering after sweaty workouts.
The Bottom Line
Acne flare-ups are associated with a variety of factors, and one overlooked contributor is the intake of certain supplements. These include high-dose and prolonged use of vitamin B6, B12, iodine, biotin, multivitamins, whey protein and anabolic steroids. Before adding these supplements to your daily regimen, seeking advice from health care professionals and dermatologists is vital. They can provide personalized guidance on supplement dosing and skin-care strategies tailored to your skin’s unique needs. By doing so, you can effectively manage acne breakouts and achieve healthier, clearer skin—all while meeting your health goals.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Cava E, Padua E, Campaci D, et al.Investigating the health implications of whey protein consumption: A narrative review of risks, adverse effects, and associated health issues.Healthcare (Basel). 2024;12(2):246. doi:10.3390/healthcare12020246Vasconcelos QDJS, Bachur TPR, Aragão GF.Whey protein supplementation and its potentially adverse effects on health: a systematic review.Appl Physiol Nutr Metab. 2021;46(1):27-33. doi:10.1139/apnm-2020-0370Zamil DH, Perez-Sanchez A, Katta R.Acne related to dietary supplements.Dermatol Online J.2020;26(8). doi:10.5070/D3268049797Podgórska A, Puścion-Jakubik A, Markiewicz-Żukowska R, Gromkowska-Kępka KJ, Socha K.Acne vulgaris and intake of selected dietary nutrients-A summary of information.Healthcare (Basel).2021;9(6):668. doi:10.3390/healthcare9060668National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iodine.Oregon State University.BiotinNational Institutes on Drug Abuse, Advancing Addiction Science.Anabolic Steroids and Other Appearance and Performance Enhancing Drugs (APEDs).
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Cava E, Padua E, Campaci D, et al.Investigating the health implications of whey protein consumption: A narrative review of risks, adverse effects, and associated health issues.Healthcare (Basel). 2024;12(2):246. doi:10.3390/healthcare12020246Vasconcelos QDJS, Bachur TPR, Aragão GF.Whey protein supplementation and its potentially adverse effects on health: a systematic review.Appl Physiol Nutr Metab. 2021;46(1):27-33. doi:10.1139/apnm-2020-0370Zamil DH, Perez-Sanchez A, Katta R.Acne related to dietary supplements.Dermatol Online J.2020;26(8). doi:10.5070/D3268049797Podgórska A, Puścion-Jakubik A, Markiewicz-Żukowska R, Gromkowska-Kępka KJ, Socha K.Acne vulgaris and intake of selected dietary nutrients-A summary of information.Healthcare (Basel).2021;9(6):668. doi:10.3390/healthcare9060668National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iodine.Oregon State University.BiotinNational Institutes on Drug Abuse, Advancing Addiction Science.Anabolic Steroids and Other Appearance and Performance Enhancing Drugs (APEDs).
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Cava E, Padua E, Campaci D, et al.Investigating the health implications of whey protein consumption: A narrative review of risks, adverse effects, and associated health issues.Healthcare (Basel). 2024;12(2):246. doi:10.3390/healthcare12020246Vasconcelos QDJS, Bachur TPR, Aragão GF.Whey protein supplementation and its potentially adverse effects on health: a systematic review.Appl Physiol Nutr Metab. 2021;46(1):27-33. doi:10.1139/apnm-2020-0370Zamil DH, Perez-Sanchez A, Katta R.Acne related to dietary supplements.Dermatol Online J.2020;26(8). doi:10.5070/D3268049797Podgórska A, Puścion-Jakubik A, Markiewicz-Żukowska R, Gromkowska-Kępka KJ, Socha K.Acne vulgaris and intake of selected dietary nutrients-A summary of information.Healthcare (Basel).2021;9(6):668. doi:10.3390/healthcare9060668National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iodine.Oregon State University.BiotinNational Institutes on Drug Abuse, Advancing Addiction Science.Anabolic Steroids and Other Appearance and Performance Enhancing Drugs (APEDs).
Cava E, Padua E, Campaci D, et al.Investigating the health implications of whey protein consumption: A narrative review of risks, adverse effects, and associated health issues.Healthcare (Basel). 2024;12(2):246. doi:10.3390/healthcare12020246
Vasconcelos QDJS, Bachur TPR, Aragão GF.Whey protein supplementation and its potentially adverse effects on health: a systematic review.Appl Physiol Nutr Metab. 2021;46(1):27-33. doi:10.1139/apnm-2020-0370
Zamil DH, Perez-Sanchez A, Katta R.Acne related to dietary supplements.Dermatol Online J.2020;26(8). doi:10.5070/D3268049797
Podgórska A, Puścion-Jakubik A, Markiewicz-Żukowska R, Gromkowska-Kępka KJ, Socha K.Acne vulgaris and intake of selected dietary nutrients-A summary of information.Healthcare (Basel).2021;9(6):668. doi:10.3390/healthcare9060668
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iodine.
Oregon State University.Biotin
National Institutes on Drug Abuse, Advancing Addiction Science.Anabolic Steroids and Other Appearance and Performance Enhancing Drugs (APEDs).
