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I was one of those people who believed I would be zit-free once I turned 20 ... until I got to college and learned first-hand about the dreaded reality of adult acne.

Why are we breaking out in our 20s?

It can be caused from the same things that cause teen acne - excess skin oil, bacteria and hormone imbalances. Women are more likely to suffer from acne through their 20-40s because of hormone fluctuations and imbalances from menstruation and pregnancy.

Whether you suffer from the occasional zit or full-blown breakouts like I have, these supplements could help ease those pesky bumps and calm inflammation throughout your body. 

1. Omega-3 Fatty Acids

Omega-3 is notoriously found in fish oil, but vegan options include flaxseed oil and algae oil. This helps soothe acne with its anti-inflammatory and anti-bacterial properties. 

2. Vitamin D3

In my personal journey, I noticed the most improvement in my skin after adding in this supplement. Studies have linked low vitamin D levels to acne. It is known to help in skin cell growth and repair, as well as prevent skin aging. In our post-Covid world, we may not be getting out in the sun enough to fulfill our Vitamin D needs, so a supplement could come in handy!

3. Zinc

Studies have shown that supplementing with zinc improves acne in some individuals. The science behind this is its anti-inflammatory properties that help with acne and skin conditions. It also helps heal and repair skin cells.

4. Probiotics

Probiotics - specifically Lactobacillus, L. acidophilus, and B. bifudum - are your skin's best friend. Although the main benefit of probiotics is that they keep your gut healthy and balanced, your gut health directly impacts your skin health! If you have healthy digestion, you will notice improvements in your complexion. 

5. Turmeric

Lastly, turmeric is known and loved for fighting inflammation and bacteria. I know you’ve probably tried those turmeric and honey masks, but ingesting it allows you to reap those benefits from the inside out. Taking turmeric daily decreases inflammation in the body and may help acne from sprouting up. 

I’ve done plenty of trials and errors when it comes to finding home remedies for my breakouts and it can be frustrating! Always consult with your doctor before trying any new vitamins or supplements.


Alyssa DeStefano is a senior at the Fashion Institute of Technology in New York City studying Advertising and Marketing Communications. She is a self-taught artist who is passionate about creating and exploring. In her free time, she loves painting, trying out new recipes, and spending time in nature. 
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