How to get clear skin: 6 minerals that may help

Wondering how to get clear skin? Let’s be honest, there’s no quick fix. This goal requires work on diet, lifestyle, stress management—and, of course, the right topical acne treatments. One way to improve your complexion that you may not have tried yet is to focus on specific nutrients, which include minerals.

Ahead, we’ll cover the minerals that are best for clear skin—and how to find them in foods and supplements.

The Best Minerals for Cleansing Skin

1. Zinc

When you need smoother skin fast, you’ll want to add zinc to your acne-fighting products.

“Zinc has anti-inflammatory properties and helps with wound healing,” says Amy Shapiro, MS, RD, of Real Nutrition in New York City. “It’s also involved in the synthesis of collagen, which maintains skin structure and elasticity.” Zinc also acts as an antioxidant, protecting skin cells from damage caused by free radicals, she adds.

According to a 2020 systematic review and meta-analysis published in the journal Skin disease treatmentserum zinc levels in those with acne were significantly lower than in the control group. Even better, those who took zinc for their acne had a significant improvement in the number of pimples (one of several types of acne) compared to those who didn’t take zinc. (PS: Zinc is also good in your diet and in topical products.)

According to Shapiro, the best foods to eat that contain zinc include:

• Oyster
• Red meat
• poultry
• Beans
• Nuts and seeds
• Dairy
• Whole grains

2. Selenium

Selenium is another mineral that’s tops the list for clear skin. “This powerful antioxidant can help prevent premature aging and skin damage,” Shapiro says. Plus, increasing your selenium intake may also help you achieve clear skin.

According to a study published in 2020 Journal of Trace Elements in Medicine and BiologySelenium levels have been linked to a variety of skin conditions, with the higher the selenium level, the greater the protection. For example, low selenium levels have been linked not only to acne, but also psoriasis and atopic dermatitis. So if you’re dealing with any of these types of flare-ups, there’s a good chance your skin would benefit from specifically increasing selenium in your diet.

To boost your selenium intake, Shapiro recommends eating the following foods:

• Brazil nuts
• tuna
• sardine
• shrimp
• beef
• pork
• chicken
• egg
• Whole grains
• Sunflower seeds

3. Copper

“Copper is required for the production of collagen and elastin, which maintain the structure and elasticity of the skin,” Shapiro explains. Copper is also involved in the production of melanin and protects against UV damage, she adds.

According to a 2024 review International Journal of Molecular SciencesCopper also has antimicrobial properties, helping to prevent pesky breakouts on the skin. This mineral has also been shown to influence the production of transforming growth factor beta, a protein involved in maintaining skin homeostasis.

According to Shapiro, major food sources of copper include:

• shellfish
• Nuts and seeds
• Whole grains
• Beans
• Dark Chocolate

4. Magnesium

Magnesium is vital to every cell in the human body. It is also particularly beneficial for fighting acne and improving overall skin health.

“Magnesium has anti-inflammatory properties, so it may improve acne and eczema,” Shapiro shares. In fact, a 2023 randomized controlled trial published in the Journal of the American Medical Association found that magnesium has anti-inflammatory properties, which may improve acne and eczema. Dietary Supplements Journal found that all participants who supplemented with magnesium (as well as phosphates and fatty acids) reported complete resolution of acne lesions within 6 months, whereas only 68% of participants who took isotretinoin (a strong oral prescription medication used to treat severe acne) reported complete resolution of acne lesions within the same time frame.

“Magnesium also helps regulate moisture and skin barrier function,” adds Shaprio. “It can help prevent dry skin and improve skin texture.” In short, you should definitely prioritize magnesium in your diet for the sake of your skin health and your overall health.

The best foods to boost your intake include:

• Green leafy vegetables
• Nuts and seeds
• Whole grains
• Beans
• avocado
• banana

5. Iron

Iron, a key component of red blood cells, can also help smooth skin. “Iron is essential for blood circulation. Adequate levels of iron improve oxygen delivery to skin cells, which promotes a healthy, radiant complexion,” explains Shapiro. But that’s not all: This trace mineral also supports skin repair and regeneration — properties that help heal wounds and reduce scarring, she says.

High-iron foods you may want to prioritize in your diet include:

• Oyster
• White Beans
• Lentils
• Tofu
• spinach
• Nuts and seeds
• Fortified cereals

6. Silicon dioxide

Last but not least, Shapiro points out that silica is a mineral that is beneficial for the skin because it supports collagen synthesis. The more collagen you have, the elastic, smoother, and more youthful your skin will appear.

You only need a small amount of silica each day, which Shapiro says you can find in foods like:

• Whole grains
• Vegetables (especially cucumbers, which are high in water content)
• Nuts and seeds
• vanilla

How to get clear skin: Final tips and tips

When you’re dealing with pesky pimples, it often feels like having clear skin is unattainable. However, that doesn’t have to be the case — especially if you take a holistic approach to caring for your complexion.

In addition to supplementing your diet with the skin-friendly minerals listed above, Shapiro recommends following these tips to instantly improve your skin’s appearance, texture, and radiance:

• Stay hydrated
• Limit processed and sugary foods to curb inflammatory flare-ups
• Choose foods with a low glycemic index (GI) to maintain stable blood sugar levels and avoid exacerbating acne
• Get your antioxidants by eating a rainbow of vegetables (berries, leafy greens, citrus fruits)
• Get omega-3 fatty acids through your diet (such as salmon and tuna) or from omega-3 supplements
• Replenish your gut with good bacteria (which in turn helps you get clear skin) with probiotic foods like yogurt, kimchi, kefir, and sauerkraut
• Moderate dairy consumption according to personal tolerance, as dairy has been linked to acne in some people
• Avoid excessive salt intake, which can affect the appearance of your skin

Finding healthy ways to manage stress, getting enough sleep, and using gentle products to care for your skin are also some proven lifestyle measures that can nudge things 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, as well as green superfoods like chlorella and spirulina—to help you purify your complexion from the inside out.