6 Best Minerals for Clear Skin
Wondering how to get clear skin? Frankly, there’s no one-and-done quick fix. The quest requires a dedicated effort across diet, lifestyle, stress management—and yes, the right topical treatments for acne. One thing you might haven’t yet tried to clarify your complexion is to focus on specific nutrient groups, with minerals among them. Ahead, we’re covering […] The post 6 Best Minerals for Clear Skin (And Other Dietary Hacks to Banish Breakouts Fast) appeared first on HUM Nutrition Blog.
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Wondering how to get clear skin? Frankly, there’s no one-and-done quick fix. The quest requires a dedicated effort across diet, lifestyle, stress management—and yes, the right topical treatments for acne. One thing you might haven’t yet tried to clarify your complexion is to focus on specific nutrient groups, with minerals among them.
Ahead, we’re covering the best minerals for clear skin—plus where to find them in foods and supplements alike.
The Best Minerals for Clear Skin
1. Zinc
When you need to get clear skin fast, you’ll want to include zinc in your acne-fighting arsenal.
“Zinc is anti-inflammatory and supports wound healing,” says Amy Shapiro, MS, RD, of Real Nutrition in New York City. “It’s also involved in collagen synthesis, which maintains skin structure and elasticity.” Zinc also acts as an antioxidant to protect skin cells from free radical damage, she adds.
Per a 2020 systematic review and meta-analysis published in the journal Dermatologic Therapy, people with acne had significantly lower serum zinc levels than control participants. Better yet, those who treated their breakouts with zinc experienced a significant improvement in the number of papules (one of the several types of acne) than those who excluded the mineral from their regimens. (P.S. Zinc can be beneficial in your diet and in your topical products, as well.)
Per Shapiro, the best foods with zinc include:
- Oysters
- Red meat
- Poultry
- Legumes
- Nuts and seeds
- Dairy products
- Whole grains
2. Selenium
Selenium is yet another one of the best minerals for clear skin. “This powerful antioxidant can help prevent premature aging and skin damage,” says Shapiro. In addition, boosting your intake can aid your quest to get clear skin.
According to a 2020 meta-analysis published in the Journal of Trace Elements in Medicine and Biology, selenium levels are associated with a variety of skin conditions—with higher levels indicating protective prowess. For instance, lower selenium levels were associated with not only acne but also psoriasis and atopic dermatitis. As such, if you’re dealing with any of these types of flare-ups, there’s a good chance your skin will benefit from a dedicated boost of selenium in your diet.
To level up your selenium intake, Shapiro suggests eating:
- Brazil nuts
- Tuna
- Sardines
- Shrimp
- Beef
- Pork
- Chicken
- Eggs
- Whole grains
- Sunflower seeds
3. Copper
“Copper is essential for producing collagen and elastin, which maintain skin’s structure and elasticity,” Shapiro explains. It’s also involved with the production of melanin, as well as protects against UV damage, she adds.
Per a 2024 review in the International Journal of Molecular Sciences, copper is also antibacterial, which can help keep pesky breakouts at bay. The mineral has also been shown to affect the production of transforming growth factor β, a protein involved in maintaining skin homeostasis.
According to Shapiro, the top food sources of copper include:
- Shellfish
- Nuts and seeds
- Whole grains
- Legumes
- Dark chocolate
4. Magnesium
Magnesium is vital for every cell in the human body. It may also be particularly beneficial for battling breakouts and improving overall skin health.
“Magnesium is anti-inflammatory and thus can improve acne and eczema,” Shapiro shares. In fact, a 2023 randomized controlled trial published in the Journal of Dietary Supplements found that all participants who supplemented with magnesium (alongside phosphate and fatty acids) reported complete regression of acne lesions within 6 months, compared to only 68 percent of participants who took isotretinoin (a strong oral prescription medication for severe acne) for the same amount of time.
“Magnesium also helps regulate hydration and skin barrier function,” Shaprio adds. “It can help prevent dryness and improve skin texture.” In short, you should definitely prioritize magnesium in your diet for the health of your skin and total health alike.
Shapiro says that the top foods to boost your intake include:
- Leafy greens
- Nuts and seeds
- Whole grains
- Legumes
- Avocado
- Bananas
5. Iron
Iron, a key component in red blood cells, can also contribute to clear skin. “It is crucial for blood circulation. Adequate levels improve oxygen delivery to skin cells, which promotes a healthy and radiant complexion,” Shapiro explains. But that’s not all: She says that the trace mineral also supports skin repair and regeneration—qualities that lend a helping hand to heal wounds and reduce scars.
High-iron foods you may wish to prioritize in your diet include:
- Oysters
- White beans
- Lentils
- Tofu
- Spinach
- Nuts and seeds
- Fortified cereal
6. Silica
Last but not least, Shapiro calls out silica a beneficial mineral for skin since it supports collagen synthesis. More collagen means bouncier, smoother, and more youthful skin.
You only need a small amount of silica daily, which Shapiro says you’ll find in:
- Whole grains
- Veggies (especially water-rich cucumbers)
- Nuts and seeds
- Herbs
How to Get Clear Skin: Final Tips and Takeaways
When you’re faced with pesky pimples, it all too often seems that clear skin is impossible to achieve. However, that’s far from true—especially if you take a well-rounded approach to caring for your complexion.
Aside from boosting your diet with the minerals for skin outlined above, Shapiro suggests heeding the following advice to improve your skin’s appearance, texture, and radiance in no time:
- Staying hydrated
- Limiting processed and sugary foods to curb inflammatory breakouts
- Choosing low glycemic intake (GI) foods to maintain steady glucose levels and avoid exacerbating acne
- Prioritizing antioxidants by eating the rainbow (e.g., berries, leafy greens, citrus fruits)
- Getting your fix of omega-3 fatty acids, whether through diet (such as salmon and tuna) or omega-3 supplements
- Feeding your gut with friendly bacteria (which in turn can help you get clear skin) via probiotic foods like yogurt, kimchi, kefir, and sauerkraut
- Moderating dairy intake per your individual tolerance, as it’s linked to acne in some people
- Avoiding excessive salt intake, which can affect the skin’s appearance
Finding healthy ways to manage stress, getting enough sleep, and treating your skin with gentle products are also some tried-and-true lifestyle measures that can move the needle in the right direction.
Finally, for some extra support on the skin-clearing front, the right supplements can work wonders. HUM’s Daily Cleanse includes 14 detoxifiers—including the minerals zinc, selenium, and copper, plus green superfoods like chlorella and spirulina—to help clarify your complexion from within.
The post 6 Best Minerals for Clear Skin (And Other Dietary Hacks to Banish Breakouts Fast) appeared first on HUM Nutrition Blog.
