Supplements can be an incredible way to fill in the gaps in your diet and make sure your body gets the vitamins and minerals it needs to thrive. From boosting energy and supporting immunity to improving skin and hair health, the right supplement can be a helpful addition to a balanced lifestyle. But with the popularity of wellness routines and endless options lining store shelves, it’s easy to get caught up in the idea that more is better, although that’s rarely the case. Taking too many supplements or using ones your body doesn’t actually need can do more harm than good.
It’s always wise to talk to your doctor before starting any new supplement routine. Not only can some vitamins and minerals interact with medications, but a few can even become toxic in large doses. And if your goal is radiant, youthful-looking skin, simply piling on supplements isn’t the shortcut to getting there. Certain supplements that promise beauty benefits can actually backfire and cause breakouts, dullness, or irritation. Here are four supplements experts say you should think twice about if your goal is clear, glowing, healthy skin.
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1. Iodine
While iodine is essential for thyroid health, too much of it can actually trigger or worsen acne and skin inflammation. Excess iodine increases oil production and can irritate pores, leading to breakouts — especially around the chin and jawline. It’s often found in multivitamins and fortified foods, so even if you’re not supplementing heavily, it’s easy to exceed your needs. Unless you’ve been diagnosed with an iodine deficiency, it’s best to avoid high-dose supplements and focus on getting small, natural amounts through food sources like fish or eggs.
2. Biotin
Biotin is often marketed as a miracle supplement for hair, skin, and nails, but in large doses, it can have the opposite effect. Too much biotin can interfere with vitamin B5 absorption, which your skin needs to regulate oil production and stay clear. This imbalance can lead to clogged pores and breakouts, particularly for those prone to acne. Since most people get enough biotin from their diet, loading up on extra pills usually isn’t necessary and can disrupt your skin’s natural balance.
3. Iron
Iron is crucial for healthy red blood cells and glowing skin, but over-supplementing when you don’t need it can cause problems. Too much iron in the body can generate oxidative stress, which damages skin cells and contributes to dullness, premature aging, and even inflammation. Unless you’ve been diagnosed with an iron deficiency by your doctor, taking extra iron can do more harm than good — and should always be approached with caution.
4. Vitamin A
Vitamin A is famous for its skin benefits, especially in topical retinoids that smooth and brighten the complexion. But when taken in high doses as a supplement, it can become toxic and drying, leading to flaky skin, increased sensitivity, and even liver damage over time. It’s easy to overdo it since many multivitamins and fortified foods already contain vitamin A. For most people, getting vitamin A from fruits and vegetables rich in beta-carotene (like carrots and sweet potatoes) is a safer, skin-friendly approach.
