Battling adult acne?
You’re not alone. Breakouts in your 20s, 30s, 40s, and beyond are more common than ever, impacting up to 50% of women and 30% of men worldwide.1 And, studies say, it’s on the rise – particularly in women.2
The good news: There’s something you can do about it, and you don’t need prescriptions, harsh chemicals, or a 10-step skincare routine for real results.
Turns out, what you feed your skin can make all the difference.
Here’s what’s really behind those breakouts, and the science-backed nutrients your skin needs to stay clear from the inside out.
What Causes Adult Acne?
Acne is more than skin deep.
According to dermatologists, while it can sometimes be genetic, the four main culprits of acne at any age are excess sebum (oil) production, clogged pores, inflammation, and certain bacteria.3 But these factors start below the surface of skin, and can be triggered by a number of root causes including:
Diet. Proper nutrition is foundational for clear, healthy skin and plays a major role in keeping acne at bay. What is (or isn’t) on your plate can have a significant impact on the appearance of your skin.
Hormones. Fluctuations in estrogen, progesterone, and testosterone can throw oil production into overdrive and lead to acne flare-ups.
Stress. Elevated cortisol levels can trigger oil production and inflammation—two key drivers of breakouts.
Immune function. An off-balance immune system can overreact to acne-causing bacteria, amplifying the body’s inflammatory response and worsening breakouts.
Metabolism. Blood sugar imbalances can overstimulate oil glands and contribute to inflammation, creating the perfect environment for pesky breakouts.
- Lifestyle. Styling products, sweat, smoking, environmental irritants, lack of sleep, poor hydration, and certain medications can all contribute to breakouts.
When it comes to adult acne – breakouts experienced past the age of 25 – these root causes remain the same, with hormones, stress, and diet often playing an even greater role.4
Clear Skin Starts Within
How you nourish your body can have a major impact on your complexion. More and more, the latest scientific evidence suggests how powerful diet and nutrition can be in combating acne, helping to address underlying causes like hormonal imbalances, inflammation, and excessive sebum production.
Every cell, tissue, and organ in your body relies on optimal nutrition to function at its best, and imbalances in any bodily system can show up on your skin.5
For example, eating a balanced, nutrient-rich diet helps support a healthy gut. An improperly nourished gut can lead to inflammation, weakened immunity, and poor nutrient absorption, which are all linked to not only breakouts, but other skin issues like eczema.
The Clear Skin Nutrient Checklist
Leading clinical research points to these targeted nutrients to help nourish and clarify skin to fight adult acne from within.
Skin-Support Vitamins
Vitamin A + Carotenoids
Vitamin A is a crucial skin-health vitamin that helps to promote immunity, protect against damaging free radicals, regulate sebum production, calm inflammation, and promote skin cell turnover. One of the best ways to safely support vitamin A levels is through plant-derived carotenoids. Vitamin A deficiencies have been linked to weakened immune defenses and can contribute to skin issues like acne.6
Vitamin C
Essential for collagen production and skin repair, this antioxidant vitamin helps neutralize free radicals and fade post-acne marks, promotes immune function, and supports a clear, even complexion. Bonus: research shows this powerhouse nutrient may help to diminish signs of aging like wrinkles.7
Eat this: Pile your plate with citrus fruits, kiwi, strawberries, apricots, mangos, kale, and broccoli.
Key Minerals
Chromium
This mineral supports a healthy metabolism by helping to balance blood sugar levels, an often overlooked trigger for adult acne. In clinical studies, formulations combining chromium with zinc and antioxidant vitamins significantly reduced non-cystic acne.8
Eat this: Enjoy egg whites, mussels, brazil nuts, cod, tuna, salmon, and asparagus.
Zinc
Studies point to zinc as an all-star skin-health nutrient, showing its ability to calm inflammation, regulate oil production, and support immune function as an effective, low-risk option for helping to manage mild to moderate acne. It also plays a vital role in wound healing and skin renewal, and helps the body properly absorb and utilize vitamin A.9,10,11
Eat this: Grab an apple or banana, fuel up on whole grains, and sip tomato or grape juice.
Selenium
This acne-fighting ally is a powerful antioxidant that helps neutralize oxidative stress, calm inflammation, and support skin healing. Studies have found that people with acne often have lower levels of selenium, suggesting that restoring optimal levels may help reduce breakouts and improve skin clarity from within.12,13
Eat this: Dig into steak, oysters, swiss cheese, cashews, shrimp, chicken, and pork.
Powerful Bioactives
Bromelain
This powerful therapeutic enzyme has anti-inflammatory, antioxidant, and antimicrobial properties, and has been observed to support gut health and nutrient absorption. Additionally, studies show that bromelain can help target acne-causing bacteria like P. acnes and S. aureus while reducing redness and swelling to support calm, clear skin.14,15,16
Eat this: Reach for fruits like pineapple, the primary food source of this potent enzyme.
MSM
MSM (Methylsulfonylmethane) is a natural, sulfur-rich compound with anti-inflammatory, antioxidant, and antimicrobial properties. It supports skin elasticity, detoxification, and tissue repair, helping to fight acne-causing microbes and improve overall skin texture and quality.17,18
Eat this: Get plenty of brussels sprouts, broccoli, kale, garlic, and eggs, and top off your meal with a glass of cow’s milk.
Cleansing Botanicals
Medicinal herbs have been trusted for centuries to support the body’s natural cleansing processes and functions that support everything from hormonal balance to inflammation and skin clarity. Burdock and Oregon grape offer antimicrobial and antioxidant benefits, while dandelion and yellow dock gently support detox pathways for clearer, healthier skin from within.These traditional remedies help flush out toxins, reduce inflammation, and rebalance the internal systems that influence breakouts.8
Try this: Because these herbs can be bitter in taste, you may want to opt for a high-quality supplement blend to help support skin instead of adding them to meals. Or, if you’re a tea drinker, look for high-quality herbal teas with detoxifying botanicals like dandelion for a skin-supporting twist on your afternoon cuppa.
Stop Adult Acne at Its Source
Giving your skin the key nutrients it craves can help you address any internal blemish-causing triggers and imbalances and leave the frustration of adult acne behind.
Even with a balanced diet, hitting ideal skin-support nutrient levels can sometimes be challenging.
For more comprehensive support, a clinically-proven acne supplement, physician formulated with the full spectrum of nutrients your skin needs to thrive, can help promote a clear, healthy complexion at every layer.
In a dermatologist-led study* of adults aged 18 to 40, 100% of Clear Skin Formula users saw reduced acne after 12 weeks. This clinically-aligned blend targets the root causes of acne to calm and clear breakouts from within, minimize pores, balance oil, and visibly improve the appearance of skin.8
Ready to say goodbye to breakouts and see clearer skin in a matter of weeks with nutritional support that works? Click below to get started.
*Results based on a clinical study conducted in 2024 at Ablon Skin Institute and Research Center. Individual results may vary.