Pre-Workouts with Stimulants

Pre-workout supplements can be very stimulating to the skin and follicles which sets the stage for inflammation (remember, acne bacteria love “drama” in the pores). Therefore, it is best to avoid pre-workouts with artificial stimulates or ingredients that make the skin “tingle”, such as niacin and beta-alanine.Something else to consider is that many pre-workouts are high in caffeine or contain other acne-triggering ingredients such as creatine. Therefore it is important to review the ingredients in your pre-workout carefully. Some acne-safer versions I recommend are Optimum Nutrition Amino Energy, AlaniNu Pre-Workout, or Tone It Up Energy Boost.

Whey Protein

Whey protein has become increasingly popular as a restorative supplement, especially for those that strength train. However, since it is derived from dairy it affects the skin the same, making it a common cause of breakouts and inflammation. To learn more about why this is, be sure to check out our blog covering the link between dairy and acne. In addition to whey, be sure to avoid protein powders that contain casein, soy, or super greens (such as spirulina, chlorella, algae, maca, kelp, seaweed, etc.) as they are acne-triggering as well! You can learn more about acne-safe protein powders and check out my recommendations here.

Creatine

Creatine naturally occurs in your muscles and allows you to keep going during intense workouts. Though Creatine is natural, taking it as a supplement boosts your testosterone levels, which leads to increased breakouts for those of us who are acne prone.Studies have also shown that creatine can increase DHT levels, which is a byproduct of testosterone. DHT can stimulate extra oil production, causing the skin cells to not shed properly, leading to acne breakouts and hair loss.

Acne-Safe Supplements

Since some supplements can be acne triggers, especially in high doses, it’s important to carefully check your supplements to ensure you are not consuming more than the recommended daily allowance. You’ll also want to ensure that any vitamins, supplements, or protein powders you are consuming do not have acne-triggering ingredients or amounts of supplements that are too high, especially if you are not already deficient in them.Here are some additional supplements you can ask your doctor about that may support your skin and overall health:

Vitamin C

This is a well-known ingredient in skincare but it also has benefits when taken as a supplement, such as clearing the lymphatic system and helping boost your immune system.

Omega 3 Fish Oil

Omega 3’s (or essential fatty acids) truly are your skin’s best friend! They help hydrate the skin, maintain healthy barriers, regulate the oil glands, protect against sun damage, and even have anti-inflammatory properties that help relieve skin conditions like rosacea, eczema, and even acne! I personally like to take supplements such as enteric-coated fish oil capsules like OmegaVia Fish Oil.

Probiotic

Probiotics are vital for rebuilding gut and skin health. Unfortunately, most probiotics are unable to survive the harsh environment of our stomach, making them ineffective. Therefore, taking a spore-based probiotic* with your first meal of the day can help support gut health. It’s important to note that since our stomach is a harsh environment, your probiotic shouldn’t need to be refrigerated as it’s unlikely to survive long enough in the body to get to where it needs to be.

Marine Collagen

Supplementing with collagen can be supportive to the skin, hair, and nails. Marine collagen is primarily made of Type I and Type III collagen, which are the building blocks of our skin. My recommendation is Further Food Premium Marine Collagen.

Coenzyme Q10

Also known as Ubiquinone, Coenzyme Q10 is an enzyme our bodies naturally produce and is found in every cell of our body. It helps produce cellular energy for healthy cells and neutralizes harmful free radicals that are a major cause of aging. When choosing a Coenzyme Q10 supplement, be sure that it also contains BioPerine which allows for better absorption and bioavailability.

Digestive Support

Gut health and proper digestion play a huge role in the skin, therefore adding supplements such as digestive enzymes, HCL and/or Ox Bile, etc., can be a great option. To learn more about these and the gut-skin axis, click here.

Vitamin D

Although you want to be careful to not get too much as we discussed above, you also don’t want to be deficient! If you incorporate Vitamin D supplements be sure to keep the dosage under 100% and try taking it every other day to minimize side effects.

Liver Support

Liver capsules and detox supplements, such as milk thistle, bitters, dandelion root, etc., can help support our liver and help it get rid of toxins as well as any extra/unnecessary hormones.

Magnesium

It is extremely common to be deficient in magnesium, and when we don’t have enough it can trigger hormonal acne. When considering a supplement there are two kinds to look for:

• Magnesium Glycinate: This is the most affordable option and can help with acne, period pain, PMS symptoms, and sleep. Some brands that I recommend include Thorne Research Magnesium Bisglycinate Powder, Benevolent Magnesium Complex, and Pure Encapsulations Magnesium Glycinate.
• Magnesium Citrate: This option helps with acne, period pain, PMS symptoms, and constipation. Some brands to look for include Life Extension Magnesium Citrate, Thorne Cal-Mag Citrate Powder, and Thorne Magnesium Citrate Capsules.

Reishi Mushroom

This is great for acne, testosterone balance, and liver support. It inhibits an enzyme known as 5-alpha reductase which converts testosterone to a more potent form called DHT, which produces excessive androgens that can lead to hormonal acne and hair loss. Some brands I recommend are Four Sigmatic Elixir, Terrasoul Red Reishi Powder, and WelOrganics Red Reishi Capsules

I recommend starting by taking a deep dive into your current supplements, then consulting your doctor about any changes that could be made. You’ll also want to keep in mind that some vitamins and supplements may contain additional ingredients such as dairy, gluten, corn, soy, etc. that can be inflammatory, so be sure to choose a brand with high-quality ingredients! xoxo, Emme*Note: Always check with your health care professional before starting or stopping any supplements. If you have SIBO, do not take a probiotic until instructed to do so by your doctor as it can grow the bacteria in the small intestine.Disclaimer: This information is for educational purposes only and does not take the place of medical advice. These statements are not intended to diagnose, treat, cure, or prevent any disease. You should always consult with a healthcare professional before starting any health plan or taking supplements.

Citations [1] Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225. doi:10.1055/s-0030-1269854 [2] Abbasi, J. (2015, June 24). Too much vitamin B12 linked to acne. LiveScience. Retrieved August 26, 2022, from https://www.livescience.com/51338-vitamin-b12-linked-acne-bacteria.html