Acne / Pimples
An inflammatory skin condition caused by clogged hair follicles, excess oil production, and bacteria, commonly affecting the face, chest, and back.
⚠ Seek medical attention if:
Severe cystic acne with scarring, sudden severe onset with irregular periods or excess hair growth, signs of infection such as fever or spreading redness
Lifestyle factors
High glycaemic-load diet, stress, inconsistent skin hygiene, comedogenic skincare or cosmetics, friction from helmets or masks
Nutritional factors
High refined sugar or dairy intake in some individuals, zinc deficiency, low omega-3 intake, vitamin A insufficiency
Possible medical causes
Hormonal acne (including PCOS), puberty-related acne, medication side effects (steroids, lithium), rosacea, folliculitis
Next steps
Refer to a dermatologist for persistent or severe acne; GP review if hormonal symptoms are present
Related nutrients (3)
Omega-3 fatty acids have anti-inflammatory properties that may help some inflammatory acne
Food sources: Salmon (grilled) (~2000 mg omega-3 per 140g fillet), Flax seeds (~6.5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Chia seeds (~5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Walnuts (~2.5 g plant omega-3 (ALA) per 30g (highest of the common nuts))
Zinc has anti-inflammatory and antibacterial properties that may help acne-prone skin
Food sources: Pumpkin seeds (~2.2 mg zinc per 30g serving), Eggs (whole, boiled) (~1.1 mg zinc per 2 eggs), Brazil nuts (~1.2 mg zinc per 30g), Pecans (~1.3 mg per 30g), Pine nuts (~1.8 mg per 30g), Sesame seeds (~2.2 mg per 30g), Red beans (adzuki) (~4 mg per cup cooked), Garbanzo beans (chickpeas) (~2.5 mg per cup cooked), Miso (~0.5 mg per tbsp)
Supports skin cell turnover; deficiency is linked to clogged pores and rough skin texture
Food sources: Spinach (cooked) (~943 mcg RAE vitamin A per cup cooked), Eggs (whole, boiled) (~160 mcg RAE vitamin A per 2 eggs, mostly in the yolk), Peppermint leaf (~a source per serving), Mint leaf (~63 mcg RAE per 10g), Basil leaf (~26 mcg RAE per 10g), Sweet potatoes (~1400 mcg RAE per medium (very high, as beta-carotene))
Supplement categories (2)
May offer modest anti-inflammatory support for acne-prone skin; not a primary treatment
Cautions: Caution at doses >3 g EPA+DHA/day if on anticoagulants; stop 2 weeks before surgery
Supports skin healing and has anti-inflammatory properties relevant to acne-prone skin
Cautions: Avoid long-term doses above 40 mg/day without medical supervision; monitor copper status with prolonged use
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.