6 Supplements That Make Acne Worse

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.

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.

 This connection may be attributed to a hormone known as insulin-like growth factor 1 (IGF-1), which can play a role in acne formation, says Mona Mislankar, M.D., FAAD, founder of Cincinnati Skin Center and co-founder of Oathology, a skin-care brand. Consuming whey protein increases levels of IGF-1, which contributes to acne by multiplying skin cells too rapidly and stimulating excess sebum (oil) production. 

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, called Propionibacterium acnes (also known as P. 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

Though multivitamins are 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

Anabolic-androgenic steroids are synthetic hormones that mimic the effects of testosterone. These manufactured hormone supplements are often prescribed medically to treat muscle loss or disorders associated with low testosterone levels. However, they are sometimes illegally used by bodybuilders to enhance muscle growth. But, along with increasing muscle mass, they also increase the size of the skin’s oil glands and encourage the growth of acne-forming bacteria on the skin’s surface.

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 third-party testing labels on the bottle.

Tips for Managing Acne While Taking Supplements

If you suspect that your acne flare-ups are linked to any of the supplements mentioned above, don’t lose hope! Clear skin is still within reach. Fortunately, acne triggered by supplements often improves or completely resolves shortly after you stop using them. However, if supplementation is necessary to prevent deficiency or manage a preexisting condition, talk to a health care professional to explore alternative options or safely adjust dosage.

In addition, making dietary changes can also play a pivotal role in preventing pimples. Mislankar suggests the following:

• Consume milk in moderation, reaching for whole and low-fat over skim (which is more strongly correlated to acne).
• Opt for plant-based protein supplements versus whey protein.
• Go for mostly fresh, unprocessed foods, limiting or avoiding highly processed fare like chips and candy. This decreases the glycemic load of your diet. Studies show that foods with a high glycemic load, such as refined carbohydrates and sugary beverages, are associated with acne.

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.