When it comes to skincare, most of us focus on what we can add to our routines—serums, moisturizers, or the latest “miracle” supplements promising clear, youthful skin. But according to doctors, certain supplements could be doing the exact opposite. Instead of boosting your glow, some popular pills and powders may actually be accelerating skin aging, triggering breakouts, and disrupting your body’s natural balance. If you’ve been wondering why your complexion looks dull, dry, or even older despite your best efforts, the culprit might be hiding in your supplement stack.
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1. Vitamin B12
While vitamin B12 is essential for overall health, excess or imbalanced levels of B12 can lead to negative effects on the skin. One of the side effects is that taking too much of it can disrupt the bacteria on the skin. It can also create increased skin sensitivity and interfere with the body’s ability to properly regulate hydration.
“Research out of UCLA finds that those who take vitamin B12 supplements can have acne or increased acne,” Robert Love, a neuroscientist, reveals. “I don’t recommend B12 supplements; instead, take a whole B complex.” Love says this will be much healthier for the brain and your body and even better for your skin.
Always check with a healthcare provider before starting or adjusting your B12 intake to ensure it supports your health and skin needs.
2. Iron
When iron builds up in tissues, it can cause oxidative stress, which damages collagen and elastin—the proteins responsible for keeping skin firm, elastic, and youthful.
“Most people in the United States don’t need iron,” he reveals. Love adds that only 2% of men and around 10-20% of women are deficient in iron. “If you’re eating eggs or meat, then you’re likely not deficient in iron, but of course check with your medical professional.”
He further adds that iron can “create excess free radicals, and that can damage organs in your body like your skin,” noting that by not taking iron supplements, you can protect yourself from “premature aging.”
Avoid over-supplementing with iron, and always consult with a healthcare professional if you suspect iron deficiency. Instead, try vitamin C because it’s essential for collagen synthesis, helping to maintain skin elasticity and firmness. You could also try taking zinc, as that can play a key role in tissue repair, reducing inflammation, and maintaining a clear complexion.
3. Detox Supplements
They may be marketed as a quick fix for clearing toxins and giving your body a “fresh start,” but experts warn that detox supplements can actually do more harm than good—especially when it comes to your skin. Many of these teas, powders, and pills can disrupt your body’s natural balance, stripping away essential nutrients and hydration. This disruption often shows up on the skin in the form of breakouts, dryness, redness, or even irritation, particularly for people with sensitive skin. Since the skin is one of the body’s main detoxification pathways, anything that stresses or confuses the system can trigger flare-ups rather than a healthy glow.
The fundamental premise behind detox supplements is the notion that they can rid the body of impurities and toxins, providing a fresh start for the internal systems. However, as Dr. Praveen Guntipalli, Medical Director and Owner of Sanjiva Medical, notes, this idea runs counter to the natural processes already in place within the human body.
"Detox or cleansing supplements have been heavily condemned for making dubious claims and without scientific proof to support their efficacy," he warns. "These pills frequently claim to cleanse the body of impurities, increase energy levels, and improve general health." However, "These supplements' claims are often hazy and lack substantial evidence." Luckily, your body usually has the whole detoxification thing covered. As Dr. Guntipalli explains, "The human body already has organs that naturally detoxify the system, such as the liver and kidneys." These vital organs play a crucial role in filtering and eliminating toxins from the bloodstream.
4. Biotin
Biotin, also known as vitamin B7, is often marketed as a “must-have” for healthy hair, skin, and nails. But experts warn that taking it in excess can actually do the opposite. High levels of biotin can interfere with important lab tests, including thyroid and hormone panels, which indirectly affects skin health. Additionally, when over-supplemented, biotin can disrupt the balance of other essential B vitamins, particularly vitamin B5 (pantothenic acid). This imbalance can contribute to breakouts, oily skin, and irritation.
Dermatologists emphasize that while biotin deficiency is rare, people still flock to supplements thinking it will fast-track glowing skin and thick hair. Instead, they recommend focusing on a balanced diet that includes eggs, nuts, seeds, and leafy greens—all of which naturally provide adequate biotin without risking the side effects of over-supplementation.
5. Vitamin E
Vitamin E has long been hailed as a skin savior for its antioxidant properties, but when taken in supplement form at high doses, it can actually be problematic. Research suggests that excessive vitamin E can cause an imbalance in the skin’s natural barrier function, leading to clogged pores and even breakouts. More concerning, too much vitamin E can act as a blood thinner, which not only poses health risks but may also slow the skin’s natural healing process, making blemishes or irritation worse.
Topical vitamin E in creams and serums can still be beneficial for certain skin types, but experts say it’s safer to get this nutrient from foods like almonds, sunflower seeds, and avocados. These whole-food sources provide vitamin E in balanced amounts, supporting both skin and overall health without the risks associated with high-dose supplements.
