Wondering how to get clear skin? Honestly, there is no immediate solution. The search requires dedicated effort in terms of diet, lifestyle, stress management—and yes, the right topical acne treatments. One thing you may not have tried to clear your skin up yet is to focus on specific groups of nutrients, with minerals among them.
Ahead, we cover the best minerals for clear skin — plus where to find them in foods and supplements.
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, Real Food in New York. “It is also involved in the synthesis of collagen, which maintains the structure and elasticity of the skin.” Zinc also acts as an antioxidant to protect skin cells from free radical damage, she adds.
Per a Systematic review and meta-analysis 2020 published in the journal Dermatological Treatmentsubjects with acne had significantly lower serum zinc levels than control participants. Even better, those who treated their breakouts with zinc saw a significant improvement in the number of papules (one of several types of acne) compared to those who excluded the metal from their regimens. (P.S. Zinc can be beneficial in your diet and topical products as well.)
Per Shapiro, the best zinc foods include:
- Oysters
- Red meat
- Poultry
- Legumes
- Nuts and seeds
- Dairy products
- Whole grains
2. Selenium
Selenium is another one of the best minerals for clear skin. “This powerful antioxidant can help prevent premature aging and skin damage,” says Shapiro. Plus, boosting your intake can help in your quest for clear skin.
According to a 2020 meta-analysis was published on Journal of Trace Elements in Medicine and Biologyselenium levels are associated with a variety of skin conditions – with higher levels indicating a protective capacity. For example, lower selenium levels were associated not only with acne but also with psoriasis and atopic dermatitis. Therefore, if you’re experiencing any of these types of flare-ups, there’s a good chance your skin could benefit from a special selenium boost in your diet.
To increase 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 the production of collagen and elastin, which maintain the structure and elasticity of the skin,” explains Shapiro. It is also involved in the production of melanin, as well as protecting against UV radiation, he adds.
Per a review 2024 at International Journal of Molecular Sciencescopper 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, top food sources of copper include:
- Crustacean
- Nuts and seeds
- Whole grains
- Legumes
- Dark chocolate
4. Magnesium
Magnesium is vital for every cell in the human body. It can also be especially beneficial for fighting breakouts and improving overall skin health.
“Magnesium is anti-inflammatory, so it can improve acne and eczema,” shares Shapiro. Actually, a 2023 randomized controlled trial was published on Journal of Dietary Supplements found that all participants who supplemented with magnesium (along with phosphate and fatty acids) reported complete resolution of acne lesions within 6 months, compared to only 68 percent of participants who received isotretinoin (a powerful oral prescription drug for severe acne) for the same amount of time.
“Magnesium also helps regulate hydration and skin barrier function,” adds Shaprio. “It can help prevent dryness and improve skin texture.” In short, you should definitely prioritize magnesium in your diet for your skin health and overall health alike.
Shapiro says top foods to increase 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 vital for blood circulation. Adequate levels improve oxygen delivery to skin cells, which promotes healthy, glowing skin,” explains Shapiro. But that’s not all: He says the trace element also supports skin repair and regeneration — properties that lend a helping hand to wound healing and scar reduction.
Iron-rich foods you may want to prioritize in your diet include:
- Oysters
- White beans
- Lentil
- Tofu
- Spinach
- Nuts and seeds
- Fortified cereals
6. Silicon
Last but not least, Shapiro calls silicon a beneficial mineral for the skin as it supports collagen synthesis. More collagen means firmer, smoother and younger-looking skin.
You only need a small amount of silicon each day, which Shapiro says you’ll find in:
- Whole grains
- Vegetables (especially water-rich cucumbers)
- Nuts and seeds
- Herbs
How to get clear skin: Ultimate tips and takeaways
When dealing with pesky pimples, it often seems impossible to achieve clear skin. However, this is far from the truth – especially if you take a holistic approach to your skin care.
In addition to boosting your diet with the skin minerals described above, Shapiro suggests considering the following tips to improve the look, texture, and glow of your skin in no time:
- Staying hydrated
- Limiting processed and sugary foods to limit inflammatory flare-ups
- Choosing Low Glycemic Intake (GI) Foods to Maintain Stable Glucose Levels and Prevent Acne from Exacerbating
- Prioritizing antioxidants by eating the rainbow (eg berries, leafy greens, citrus fruits)
- Getting omega-3 fatty acids, either through diet (such as salmon and tuna) or through omega-3 supplements
- Feeding your gut friendly bacteria (which in turn can help you get clear skin) through probiotic foods like yogurt, kimchi, kefir and sauerkraut
- Moderate your dairy intake according to your individual tolerance, as it is linked to acne in some people
- Avoiding excessive salt intake, which can affect the appearance of the skin
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 features 14 detoxifiers—including the minerals zinc, selenium, and copper, as well as green superfoods like chlorella and spirulina—to help cleanse your skin from the inside out.
