Everyone with acne immediately runs out and buys 10 different products for their skin. And then it usually doesn't work. Don't get me wrong; proper skincare matters, but when it comes to hormonal teen acne, your money would be better spent on two widely studied supplements that fix what's happening on the inside.
I spent years as a medical esthetician telling frustrated teens the truth: you can't scrub away hormonal acne with face wash. The ones who worked to clear their skin were treating acne from the inside out - fixing the inflammation and deficiencies that were driving their breakouts.
Most acne supplements are garbage. Overpriced blends with pixie dust amounts of ingredients that won't do anything. But there are two supplements backed by actual 2024-2025 research that can make a real difference for teen acne. Here’s the data on what works - and how to use them correctly.
SUPPLEMENT #1: OMEGA-3 FATTY ACIDS (EPA + DHA)
Why Your Teen Needs This
Here's a crazy stat: 96% of acne patients are deficient in omega-3 fatty acids.
A German study from April 2024 tested the Omega-3 Index in people with acne. The average was 5.15%. It should be 8-11%.
But here's what's interesting - when they gave people omega-3 supplements for 10-16 weeks and raised their index to 8.3%, both inflammatory AND non-inflammatory acne improved. This isn't some miracle cure... It's just fixing a deficiency.
How Omega-3s Fight Acne
Omega-3 fatty acids (specifically EPA and DHA) are anti-inflammatory powerhouses. They:
- Reduce inflammatory response that trigger acne
- Decrease sebum production (less oil = fewer clogged pores)
- Improve insulin sensitivity (insulin resistance drives hormonal acne)
- Reduce inflammation throughout the entire body
A May 2025 genetic study found that high DHA intake decreased acne risk, while a high omega-6 to omega-3 ratio INCREASED it. The problem is the typical Western diet has a 20:1 omega-6 to omega-3 ratio. It should be 4:1.
Your teen is basically marinating in inflammatory oils. No face wash can fix that.
The Right Form: Algae-Derived EPA + DHA
Not all omega-3s are equal. Here's what you need to know:
DON'T buy: Flaxseed oil, chia seeds, walnuts (ALA form... your body converts less than 5% to the EPA/DHA you really need)
DO buy: Algae-derived EPA + DHA supplements
Why algae? It's what the research studies used. It's where fish GET their omega-3s in the first place (we're just skipping the middlefish). Plus it's:
- Free from ocean pollutants
- Sustainable
- No fishy burps
- Safe for any diet
The Right Dosage and Ratio
This is where most people screw it up. You need:
Starting dose (Weeks 1-8): 900mg combined EPA + DHA daily
Optimal dose (Weeks 9+): 1,200mg combined EPA + DHA daily
Ideal ratio: 2:1 DHA to EPA
The studies that showed acne improvement used these doses. Don't waste money on 300mg capsules that make you take 6 pills a day.
Timeline: When Will You See Results?
- 6 weeks: First changes (less inflammation, smaller breakouts)
- 10-16 weeks: Significant improvement
This isn't overnight. But one German study participant said their skin hadn't been this clear in years. That's worth 10 weeks.
CRITICAL: You Must Reduce Omega-6 Foods
Here's the part nobody tells you: taking omega-3 supplements while still eating tons of omega-6 foods is like bailing water out of a boat with a hole in it.
Reduce these:
- Fried foods
- Vegetable oils (soybean, corn, sunflower, safflower)
- Processed snacks
- Fast food
Increase these:
- Fatty fish 1x/week (if they'll eat it)
- Walnuts, flaxseeds (small amounts help)
- Olive oil, avocado oil instead of vegetable oil
What to Buy: Sports Research Vegan Omega-3
Specs:
- 630mg omega-3s per 2 softgels (420mg DHA + 210mg EPA)
- Perfect 2:1 DHA:EPA ratio
- Algae-derived (no fish)
- Carrageenan-free softgels
- Non-GMO, vegan certified
- Available on Amazon.ca
How to take it:
- Weeks 1-8: Take 3 softgels daily (945mg total)
- Weeks 9+: Take 4 softgels daily (1,260mg total)
- Take with food for better absorption
SUPPLEMENT #2: ZINC BISGLYCINATE (WITH COPPER)
Why Your Teen Needs This
A December 2024 meta-analysis found that people with acne have 24% lower zinc levels than people with clear skin. Even more striking: 12% of acne patients have clinically abnormal zinc levels, compared to only 1% of healthy controls.
And it gets worse because the more severe the acne, the lower the zinc levels.
But when people took zinc supplements, they saw a 57% improvement rate. That's better than a lot of prescription treatments.
How Zinc Fights Acne
Zinc is doing serious heavy lifting:
- Anti-inflammatory: Reduces the inflammation that makes acne red and painful
- Antibacterial: Kills C. acnes bacteria (and bacteria CAN'T become resistant to zinc- unlike antibiotics)
- Hormone regulation: Inhibits androgens (the hormones that trigger oil production)
- Reduces sebum and keratin: Less oil and fewer dead skin cells = fewer clogged pores
- Wound healing: Helps acne heal faster with less scarring
- Increases vitamin A: Helps skin cells turn over properly
Important: Does Zinc Work for Everyone?
Here's the honest truth: zinc works for about 57% of people with acne. That means some people don't see improvement... and a small percentage may experience temporary worsening during the adjustment period.
Why might zinc not work or cause issues?
Taking excessively high doses (well above our recommended 30mg) can backfire by triggering sebum overproduction. This is why sticking to 30mg; the evidence-based therapeutic dose, is critical.
Some people also have an individual sensitivity to zinc supplementation, even at appropriate doses. If your teen's acne gets noticeably worse after starting zinc (beyond typical treatment adjustment that can happen with ANY acne therapy), stop and reassess.
When to reconsider:
- Acne significantly worsens after 2-4 weeks
- New types of breakouts appear
- Persistent nausea even when taken with food
The smart approach: Start ONE supplement at a time. Try omega-3s for 2-3 weeks first, then add zinc. This way you'll know exactly what's helping.
Despite these caveats, zinc and omega-3s remain the two most evidence-based supplements for acne according to multiple systematic reviews. They're not guaranteed to work for everyone, but they have the strongest research backing compared to any other supplements on the market.
The Right Form: Zinc Bisglycinate
Most zinc supplements are zinc gluconate. It's cheap and poorly absorbed.
Zinc bisglycinate is 43.4% more bioavailable than zinc gluconate. That's from a December 2024 review comparing different forms. Your teen will absorb it instead of peeing it out.
The Right Dosage: 30mg Daily
After reviewing multiple studies, 30mg is the sweet spot for acne treatment:
- Effective for acne improvement
- Safe for teens ages 14-18 (upper limit is 40mg)
- Minimal side effects at this dose
Don't mega-dose. More isn't better with zinc.
CRITICAL: Why You Need Copper from Day One
Here's where most zinc supplements fail you: taking 30mg+ zinc for months WILL deplete your copper stores.
This isn't a maybe. Zinc and copper compete for absorption. When you flood your system with zinc, copper gets pushed out.
Copper depletion timeline:
- Weeks 1-4: Copper levels still normal
- Weeks 8-12: Copper stores depleting
- Month 4-6: Deficiency symptoms (anemia, fatigue, immune problems, bone issues)
Your teen will be taking zinc for 10-16 weeks (the acne treatment timeline). That's right in the danger zone.
"But is it safe to add copper from day one?"
YES. It's SAFER.
The safe upper limit of copper for teens is 8-10mg/day. The recommended amount is 1-2mg. That's only 10-25% of the maximum safe dose.
The ideal zinc:copper ratio is 8-15:1. At 30mg zinc + 2mg copper, you're at a perfect 15:1 ratio.
Adding copper from day one prevents deficiency before it starts. It's like drinking water during exercise instead of waiting until you're dehydrated. Prevention beats treatment.
Timeline: When Will You See Results?
- 6-8 weeks minimum: First improvements
- 10-12 weeks optimal: Best results
Studies show zinc needs time to work. Stick with it.
What to Buy: Zinc Supplement: SM Nutrition Microbeadlets (with Copper + B6)
Specs:
- 30mg zinc bisglycinate (highly absorbable chelated form)
- 2mg copper (prevents depletion)
- 10mg Vitamin B6 (bonus—helps with hormone balance)
- Microbeadlet technology (bypasses stomach acid, gentler absorption)
- Vegan, gluten-free, non-GMO
- 60 capsules = 2-month supply
- Available on Amazon.ca
How to take it:
- 1 capsule daily with food
- Take a few hours before or after other medications
- Take with food to minimize any stomach upset
Why this formula works:
- Complete solution (zinc + copper in one)
- No need to track copper intake separately
- Microbeadlets are easier on the stomach than standard zinc
- B6 bonus helps with hormonal acne
THE INSIDE-OUT APPROACH: WHY IT WORKS
Most teens are fighting acne with a drawer full of products. Cleanser, toner, serum, spot treatment, moisturizer, mask. They're attacking the symptom, not the cause.
But acne starts inside. With inflammation and deficiencies and hormones.
These two supplements address root causes:
- Omega-3s fix the inflammatory imbalance
- Zinc provides the mineral support teens are depleted in
Combined with good topical products (we'll cover those in the next blog), this inside-out approach gives you a real chance at clear skin.
QUICK REFERENCE GUIDE
Omega-3 Fatty Acids:
- Product: Sports Research Vegan Omega-3
- Dose: 3 softgels daily (weeks 1-8), then 4 softgels daily
- Timeline: 6-16 weeks
- Monthly cost: $40-60 CAD
- Critical: Reduce omega-6 foods
Zinc Bisglycinate + Copper:
- Product: Zinc Supplement Microbeadlets (30mg + 2mg copper + B6)
- Dose: 1 capsule daily with food
- Timeline: 10-12 weeks
- Monthly cost: $10-13 CAD
- Critical: Copper prevents depletion
- Smart approach: Start omega-3s first, add zinc after 2-3 weeks
Total monthly investment: ~$50-73 CAD
IMPORTANT MEDICAL DISCLAIMER
Consult with your healthcare provider before starting any new supplement regimen, especially if your teen:
- Is taking prescription medications (antibiotics, isotretinoin/Accutane, blood thinners)
- Has existing medical conditions (liver disease, kidney problems, bleeding disorders)
- Is pregnant or planning to become pregnant (had to say it)
- Has had reactions to supplements in the past
Supplements can interact with medications and aren't appropriate for everyone. This information is educational and not a substitute for professional medical advice.
FINAL THOUGHTS
I know what a painful journey acne can be - both physically and emotionally. But this is where I'd start. It's the easiest, lowest-risk trial to run. This is what I recommended as an esthetician and this is what my own son uses (with success)
These two supplements work best when combined with the right topical approach. If you're wondering what to use on your skin, there's one product I recommend for literally everyone: hypochlorous acid. It's antimicrobial, calms irritated skin, and won't make acne worse no matter your skin type. I like to refer to it as “Peace-of-mind skincare” and you can buy yours here.
If you are looking for more ideas on how to support hormonal acne, get my free guide here: Clear Hormonal Teen Acne Naturally. Fix the deficiencies. Reduce the inflammation. Support the body's healing process.
Want more acne-fighting strategies? Check out my blog on The Insulin Resistance-acne Connection.