Not everything that is marketed as good for you is “good” for everyone. This includes health food, superfoods, supplements and herbs in regards to acne. There are specific superfoods, herbs and supplements that should not be taken when one is acne prone or actively breaking out. Here are the most common culprits of triggering acne:

1. Iodine- excess, long-term use of supplements or herbs high in iodine or foods high in iodine can trigger acne flare-ups. Once iodine has entered the body and the bloodstream, excess amounts are excreted through the oil glands. As it is excreted, it irritates pores and causes acne breakouts. Iodine is especially irritating for those that are acne-prone.
   Iodine can be found added to Multivitamins, protein drinks and powders, Iodine supplements and of course added to our food. Please refer to the Foods that Trigger Acne section for more information.

2. Vitamin B12- naturally found in animal and dairy products, is essential to the body. Vegetarians and vegans or those not getting enough B12 in their diet can have serious health problems. However, an excess of B12 has been shown to cause a disruption in the skin bacteria known as p. acne bacteria (Propionibacterium acnes).
   B12 can be found in a B-Complex supplement in addition to just a straight B-12 supplement. It can also be found added to kombucha, non-dairy milk, multivitamins and nutritional drink powders. B12 shots have also become quite popular and could be problematic in regards to acne. We recommend stopping the use of B12 supplementation as well as minimizing foods with B12 added to them. Small amounts are not acne triggering but larger amounts can be problematic. NOTE: If prescribed by Dr. for a deficiency, work around it.  

3. Multivitamins- most multivitamins contain iodine and biotin (B7), which when consumed on a regular basis, have been known to trigger acne.
   The Recommended Daily Allowance of Iodine is 150 mcg, consuming more than this is especially problematic for acne-prone skin. Keep in mind this is a daily total including food. Dairy products, seafood, seaweeds, soy products and “salty” foods are all a regular part of the American diet and contain more than the RDA. Most Americans are consuming way over the recommended RDA of iodine and any additional supplementation is compounding the issue. Multivitamins also often contain high amounts B12 as we talked about and also biotin, discussed below.

4. Biotin (Vitamin B7)- is in Hair Skin and Nails supplements, B-Complex, multivitamins as well as nutritional drink powders. Biotin is a common supplement that causes acne because it is in so many places; including, shampoo and conditioner!
   Biotin works by increasing cell proliferation. We have seen anecdotally that excess biotin can trigger acne for acne-prone individuals. The increased cell turnover caused by Biotin is problematic because those with acne already have a condition called retention hyperkeratosis which means the skin cells turn over 4-5 times the rate of a normal cell. When you compound the problem of too much cell turnover then more acne is going to form. In small doses, Biotin does not trigger acne and could possibly be helpful for the skin. Screening for the various forms of Biotin one can get from supplementation and food is important in order to determine if too much is being consumed. Generally speaking, if someone is breaking out and supplementing with Biotin then we would recommend they come off the supplement. Biotin is one of the worst offenders when it comes to acne because it is marketed as being good for the skin- but it is not good for acne-prone skin. Also known as B7 and Vitamin H, Biotin is already naturally produced by the body. Taking these supplements is not only unnecessary, but the excess amount of biotin can cause acne. Since biotin is in “hair, skin and nail vitamins”, people continue to buy it thinking it is going to clear their acne.

Foods containing biotin include: 

• nutritional drink and “protein” powders

• egg yolks 

• organ meats 

• avocados 

• cauliflower 

These foods in moderation are best. It is recommended that anyone acne-prone eliminate B-Complex supplements, Biotin supplements, Hair, Skin & Nails and drink powders with significant amounts of biotin.

5. B-Complex- contains B12 and B7 (Biotin) which are both acne triggers. See additional information above.

6. DIM and EstroBlock- are supplements that are taken by females to lower estrogen levels. Please see the Hormones and Acne section for additional information on how these trigger acne.

7. Maca- is a root vegetable that grows in central Peru in the high plateaus of the Andes Mountains. It has been cultivated as a vegetable crop in this area for at least 3000 years. Maca is a relative of the radish and has a sweet smell similar to butterscotch. The root is powdered and commonly sold as a “superfood” in natural food markets.
   Many health conscious women are purchased Maca due to the marketed benefits of hormone balancing. Unfortunately, while maca may be a nutritious superfood, it is an acne trigger because it is high in iodine. If a client is taking Maca this may be one of the triggers for their acne and they would want to stop using this product.

8. Spirulina, Chlorella & Kelp- are all algaes. Spirulina and chlorella are blue-green algae and kelp is a brown alga. What all three share in common is that they are very high in iodine. Iodine, as you will read more about later in this module, is the number one food source responsible for triggering acne. These supplements are often marketed as superfoods and kelp is commonly used as a natural thyroid support. These supplements should be stopped immediately if one wants to get clear.