5 Foods and OTC Vitamins that Help Skin and Hormonal Acne | Acne Remedies That Really Work

foods and vitamins that help hormonal acne and skin

These 5 foods and vitamins are natural acne remedies that really work which can help improve your skin and prevent hormonal acne.


Natural foods as well as over the counter supplements and vitamins to help hormonal acne are very underused as Western society has led us to believe that in order to treat a skin issue we must take some sort of antibiotic or drug. It is actually the exact opposite as eating natural foods and supplementing vitamins are great remedies that really work for preventing hormonal breakouts and helping us stay healthy as it has been shown that diet is correlated to acne.


foods that help with hormonal acne breakouts


1. Almonds

Almonds are a great snack to munch on to prevent acne breakouts and keep us looking young. Almonds are rich in in the mineral Selenium which has antioxidant properties that help protect cells from damage. It also gives the skin it’s firmness and elasticity. 


It has been shown that when Selenium is obtained through food it can help reduce sun damage. The content of this mineral in food is determined based on location and soil conditions with the Pacific Northwest and Eastern Coastal Plan having the lowest levels of selenium. Whole foods are the best sources of Selenium as the mineral is depleted during refining processes. 

Taking too much Selenium however can cause side effects including bad breath, fever, nausea, kidney, liver, and heart problems. These OTC vitamin supplements are also associated with a risk of skin cancer so people who already have a high risk of it should not take Selenium supplements.


Other natural food sources of Selenium


  • beef and poultry
  • whole grains
  • mushrooms
  • eggs
  • nuts – brazil nuts, walnuts
  • fresh saltwater fish – cod, herring, red snapper, tuna


2. Salmon


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Salmon contains Omega-3 fatty acids which are important for skin, heart, joint, and brain health. These Omega-3 fatty acids help the effectiveness of the cell membrane as they allow water and nutrients in while keeping toxins out. Just like Selenium in almonds, Omega-3 fatty acids help give elasticity and firmness too. Not only do they do this but because Omega-3s reduce inflammation throughout the body it is very likely that fewer breakouts will occur.


Other sources of Omega-3 fatty acids


  • fish – anchovies, herring, mackerel (not king)
  • flaxseeds
  • walnuts
  • soybeans

Many people do not get the adequate amount of Omega-3 fatty acids from diet alone as the Western diet includes trans fats rather than good fats like Omega-3s. A skin cancer study showed that people who ate a diet rich in Omega-3s like fish oil had a 29 percent lower risk of squamous cell cancer than those who did not eat a diet rich in Omega-3 fatty acids.


Symptoms of Omega-3 deficiency

  • fatigue
  • poor memory
  • depression
  • mood swings
  • dry skin
  • poor circulation
  • weak immune system

3. Strawberries


Strawberries are also great for healthy skin and a healthy immune system because they do not contain much sugar per serving but do contain Vitamin C. Vitamin C plays a role in collagen production and protects against cell damage from free radicals. It is a water soluble vitamin that can not be synthesized by the body so every day it must be restored by eating fruits and vegetables and also taking a Vitamin C supplement. Since it is water soluble, any excess of this vitamin will be excreted out through urine.

best foods for acne free skin

Symptoms of Vitamin C deficiency

It is very common for people to have a deficiency in Vitamin C because the common diet lacks the sufficient amount of fruits and vegetables their body should be getting.

  • Fatigue
  • Mood swings
  • Sudden weight loss
  • Bruising
  • Dry body including hair and nails
  • Infections


There is a really great documentary about nutrition called “Food Matters” that I recommend checking out. One of the scenes talks about how Vitamin C is the cure for treating cancer. 

4. Avocados


Avocados contain the wrinkle fighting antioxidant Vitamin E which is the most powerful antioxidant for our body. Vitamin E helps us stay smooth, hydrated and reduces inflammation. Our bodies can not synthesize or naturally produce Vitamin E which makes getting it from different sources is very important. Deficiency in this vitamin is rare but is more likely to happen to people who have digestive problems, cystic fibrosis, or eat a diet very low in fat.

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Other sources of Vitamin E


  • nuts
  • leafy greens
  • eggs
  • soybeans
  • extra virgin olive oil
  • vitamin E supplement
  • topical creams


5. Watermelon

Watermelon can help us as it has a high water content of 92%. Foods that have a high water content like watermelon are important for skin health as water helps our skin stay hydrated while also getting rid of toxins. The sugar content of watermelon is only 8% which is another reason why watermelon is a great option to snack on when trying to avoid hormonal acne breakouts.
Watermelon is actually nature’s richest source of lycopene which is an antioxidant that protects against free radicals brought about by U-V rays which cause sunburn and wrinkles. Lycopene can also be beneficial in reducing the risk of diseases such as cancer.

Other foods with high water content


  • cucumbers
  • oranges
  • parsley
  • garlic


best fruit for preventing acne


These are only five of the many foods and vitamins that are out there to help skin and hormonal acne. I have recently started incorporating these foods into my diet after gaining knowledge about the health benefits of them and can say that these acne remedies really work because I have noticed that my skin stays smooth and hormonal acne breakouts do not happen as often or last a long time.
Even though these foods have nutritional value we still have to be conscious of their sugar content as natural sugars are just as bad as refined sugars in large amounts. Adding just one of these foods to your diet will help your skin and prevent or diminish hormonal acne breakouts.

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