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The Best Vitamins and Minerals to Clear Acne

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The best way to clear acne naturally is to care about what you put into your body, rather than what products you put on your face. Sure, skincare products play a really important role in how your skin looks and feels but what goes inside your body is far more important.

We all know the basics for good skin – lots of water, minimise sugar and processed foods but there’s also great value in taking vitamins and minerals or supplements.

Supplements can help fast track your results and give you a clear, glowing complexion, naturally. Stop the low-dose antibiotics and pharmaceutical medication and opt for a natural, daily vitamin routine to take care of all your skin woes.

Read on to learn about my daily vitamin routine.

Zinc

Zinc is my FAVOURITE supplement to use and recommend for acne. It made a huge difference in my skin, reduced my breakouts and even cleared up my skin tone. I now take Zinc every day.

If you have acne, you should definitely try taking zinc. This is because one of the most common mineral deficiencies responsible for breakouts and acne is ZINC.

Zinc essentially reduces the body’s inflammatory response to bacteria. Because acne-prone skin is far more prone to bacterial infection than normal skin, zinc can reduce the inflammatory effect of bacteria that’s responsible for turning spots red.

Zinc is a mineral that helps heal the skin and prevent the scarring that acne can often cause. Sources of zinc are eggs, whole grains, nuts and mushrooms. Between 25 to 30 mg per day is recommended for acne or skin benefits.

L-Glutamine

Another personal favourite of mine and something that I take everyday.  L-Glutamine is an amino acid that helps restore a healthy gut barrier and assist the body to recover after exercise.

You’ll hear of a lot of body builders using this after workouts as a way to help their bodies recover but L-Glutamine is actually a best-kept secret for clearing acne and healing a leaky gut!

L-Glutamine is an amino acid that is fundamental to the health of the digestive and immune systems. Glutamine is great for repairing damage to the gut, assisting the gut lining to repair and regenerate, reversing damage caused by leaky gut, and reducing sugar cravings.

Take 1 tsp in a glass of water twice daily OR you can buy capsules if you prefer.

 

Probiotics

Probiotics are a very important step to any clear skin journey. Why? Because skin problems are often linked to gut problems. If you have skin issues then you have a much higher chance of having gut issues too.

When you suffer from gut issues, it leads to a bacterial imbalance in the gut which then weakens the protective lining. If this happens, toxins are allowed to remain in the gut or leak into the body causing an overload of toxins in your system. The result, breakouts.

The best thing you can do to help heal your gut and prevent and bacterial imbalances, is take a daily probiotic. Probiotics introduce healthy bacteria to the gut and create a barrier to reduce inflammation which is linked to acne.

Yoghurt with live active cultures, miso soup, coconut kefir, and sauerkraut can all boost your stores of skin-clearing probiotics.

PS. Did you know that in 1961, a case report found that of 300 acne patients given a probiotic, 80% had clinical improvement.

Need I say more?

How long until I see results?

I frequently get asked how long it will take to clear acne and reduce the breakouts. That of course varies from person to person and depends on how committed you are to clearing your skin.

Typically, I find that when you follow my Clear Skin program and commit to the meal plan 100%, you should start to see results within the first 2-3 weeks.

Don’t Know How To Clear Your Acne? Let Me Help! Click here to get started.

Clear Skin Project eBook*Individual results may vary

Clear Skin Project

Do you suffer from pimpled, enlarged pores, redness or acne? You are not alone. Millions of people are affected by acne and suffer for months, or even years of their life. I suffered with severe acne for 5 years, and during that time I had no self-confidence and constant anxiety about my skin. After studying nutrition and changing my diet and lifestyle, my skin cleared up in just a few weeks! Learn my methods to help to clear skin and regain your confidence again*.

Learn More →
  • Cristina

    i can’t see the pic of the products.. please solve it or write it down below. thank u !

  • Rose

    Hi Olivia!

    I love your site, its really informative. Unfortunately I can’t see the brands you have recommended. Won’t appear in Google chrome or Safari… Are you able to list them? Especially the zinc and probiotic.

    Thank you!

  • Olivia Jenkins

    Hi Eunice! I would take the zinc in the morning just after breakfast.. With the probiotics, I would take that first thing when you wake up or last thing before you go to bed. With the ACV, I would take 1 tbsp with a glass of water when waking or with breakfast. I hope this helps and let me know how you go with it 🙂 x

  • Eunice

    Hi Olivia, thank you for this post! I recently bought the probiotic and zinc supplements that you recommended as well as bragg’s apple cider vinegar from your previous post. I was wondering if you could give a breakdown of when you take the supplements throughout the day. Since I’m adding 3 new things to my daily intake, is there a best time to take any of the supplements or what do you have any recommendations? Thank you so much!

  • Olivia Jenkins

    Thanks for stopping by and leaving your feedback Sophie 🙂

  • Your post gives some brief overview on using various vitamins and minerals to removing acne. Thanks for sharing useful tips. Find it very useful.

  • Olivia Jenkins

    Hi Katy! You should take a minimum of 25-30mg per day but if you have a supplement that has 50mg per tablet then that will do you a world of good. The brand I’ve recommended has 50mg per tablet so it works really well for restoring your zinc levels. I hope this helps!

  • Katy

    I am a little confused on whether you recommend taking 50 mg of zinc per day or 25-30 mg of zinc per day to treat acne. Can you please clarify! Thanks 🙂

  • Olivia Jenkins

    Hello! Thanks for stopping by 🙂

    Little bumps or inflammation in the skin can definitely be associated with acne. You can email me some photos if you like to hello@oliviajenkins.com.au

  • Guest

    Hi do you know if little bumps are part of acne

  • Olivia Jenkins

    Oh good!

    Thank you, thanks for stopping by and saying hello 🙂

  • Flo

    Yes, thanks. Now I can. It didn’t show anything in the Chrome browser (neither a photo or link) but I’ve opened it in Safari now and can see both 🙂
    btw you are such an inspiring person 🙂

  • Olivia Jenkins

    Yes there should be! Can you see a picture of the product? If so, click on it and it should take you to Amazon

  • Flo

    Hey are there supposed to be links to the products you use behind ( : ), “This is the BEST probiotic I’ve ever used and seems to work really well for people who have leaky gut or gut issues too:…”

  • Olivia Jenkins

    Hi Cynthia!

    The ones in the article are the ones I recommend. The probiotics in particular are the best ones I’ve ever used (and I’ve tried lots!) so I really speak highly of the brand.

    You need to use Zinc Picolinate as it’s the best for acne/skin conditions (there are more than one type available).

    Does this help? 🙂

  • cynthia

    What brands would you recommend getting of each mineral/supplement?