The Ultimate Skin Conditions Cheat Sheet: Natural Support for Healthy Skin
By Jessica Karvelis (BHSc Nat) (RN) (IIN)
Your skin is a reflection of your overall health, and it’s often the first to signal internal imbalances. Whether you’re dealing with stubborn acne, dry eczema, flare-ups of psoriasis, or frustrating rashes and redness, natural supplements and herbs can be a solution for calming inflammation, balancing hormones, supporting immune function, and promoting skin repair.
This comprehensive guide breaks down the best natural allies for the most common skin, explaining their benefits and how they can fit into your daily routine.
1. Acne
Why it happens: Hormonal imbalance (especially excess androgens), inflammation, bacterial overgrowth (Cutibacterium acnes), and excess oil production often lead to acne, particularly in teen and young adults [1][2].
Supplements & Herbs:
Zinc: Zinc is a powerful mineral that regulates oil production, calms inflammation, and supports immune function. Clinical studies show zinc supplementation can reduce acne severity by regulating androgen and tesosterone production [3].
Vitamin A (Retinol or Beta-Carotene): Retinoids stimulate skin cell turnover, preventing clogged pores and encouraging healthy skin renewal. Beta-carotene is a gentler precursor to vitamin A and also offers antioxidant protection [4].
Omega-3 Fatty Acids: These healthy fats reduce systemic inflammation, which is a key driver of acne. They also help regulate hormonal imbalances linked to breakouts [5].
Spearmint Tea: Spearmint has natural anti-androgenic properties, helping to reduce excess male hormones that can fuel acne, especially in women with PCOS [6].
Tea Tree Oil (Topical): Known for its antibacterial and anti-inflammatory effects, applying diluted tea tree oil can reduce acne lesions without harsh side effects [7].
Evening Primrose Oil: Rich in gamma-linolenic acid (GLA), this oil helps modulate inflammation and balance hormones that contribute to acne [8].
2. Psoriasis
Why it happens: Psoriasis is an autoimmune condition where the immune system triggers rapid skin cell turnover, leading to thick, scaly patches [9].
Supplements & Herbs:
Omega-3 Fatty Acids: These fats calm immune-driven inflammation. Clinical trials have shown fish oil can reduce psoriasis symptoms over time [10].
Vitamin D3: Vitamin D modulates immune response and supports skin cell health. It’s often low in people with psoriasis [11].
Turmeric: Curcumin is a potent anti-inflammatory compound that reduces cytokine production, which drives psoriasis flare-ups [12].
Aloe Vera: Aloe soothes itchy, inflamed skin and supports wound healing. Topical gels can be applied directly to plaques [13].
Milk Thistle: Supporting liver detox helps the body clear inflammatory compounds that may exacerbate psoriasis [14].
3. Eczema (Atopic Dermatitis)
Why it happens: A combination of genetic skin barrier defects, immune dysfunction, and environmental triggers cause dry, itchy, inflamed skin [15].
Supplements & Herbs:
Probiotics: A healthy gut microbiome supports immune balance and reduces eczema severity, especially in children. Look for multi-strain probiotic formulas that contain Lactobacillus salivarius (LS-01) [16].
Vitamin E: An antioxidant that helps repair and protect the skin barrier, reducing dryness and irritation [17].
Evening Primrose Oil: GLA in evening primrose oil restores the skin’s natural oils and reduces inflammation [8].
Colloidal Oatmeal (Topical): Bathing or using creams with colloidal oatmeal relieves itching and soothes the skin barrier [18].
Chamomile: This herb has calming, anti-inflammatory properties and can be used as a topical cream or soothing tea [19].
4. Contact Dermatitis / Rashes
Why it happens: Exposure to irritants or allergens triggers immune reactions, causing redness, swelling, and itching [20].
Supplements & Herbs:
Quercetin: A natural bioflavonoid that inhibits histamine release, reducing allergic skin reactions and inflammation [21].
Vitamin C: Supports collagen production and helps the skin heal faster from irritation [22].
Calendula (Topical): This flower extract promotes wound healing and calms inflamed, irritated skin [23].
Nettle Leaf (Tea or supplements): Acts as a natural antihistamine and supports immune regulation, easing itching and swelling [24].
5. Rosacea
Why it happens: Chronic inflammation and vascular issues cause redness, flushing, and visible blood vessels [25].
Supplements & Herbs:
Niacinamide (Vitamin B3, topical or oral): Strengthens the skin barrier, reduces redness, and has anti-inflammatory effects [26].
Green Tea Extract: Rich in antioxidants, it soothes inflammation and protects the skin from environmental damage [27].
Lutein & Zeaxanthin: These carotenoids protect skin from UV damage and reduce redness by strengthening blood vessels [28].
Chamomile: Its soothing properties calm irritation and help with redness and swelling [19].
6. Hyperpigmentation & Dark Spots
Why it happens: Excess melanin production due to sun exposure, hormonal changes, or inflammation [29].
Supplements & Herbs:
Vitamin C: Potent antioxidant that inhibits melanin synthesis and brightens the skin [22].
Glutathione: A powerful antioxidant that lightens pigmentation and promotes overall skin health [30].
Vitamin A: Supports healthy skin renewal and combats dullness [4].
Rosehip Oil: Rich in essential fatty acids and antioxidants, it nourishes and protects the skin barrier [31].
Pro Tips for Using Supplements & Herbs Safely
Start slow: When introducing supplements or herbs, start slow and monitor effects.
Consult your healthcare provider: Especially if pregnant, breastfeeding, or on medication.
Quality matters: Choose high-quality, third-party tested brands for maximum safety and efficacy.
Pair with lifestyle: Nutrition, hydration, stress management, and gentle skincare amplify results.
Your skin deserves care both inside and out. By incorporating the right supplements and herbs tailored to your unique skin concerns, you can support your body’s natural healing and enjoy a glowing, healthy complexion all year round.
References
Bowe, W. et al. (2014). The gut-skin-brain axis: A new way of thinking about acne vulgaris. Gut Pathog.
Dreno, B. et al. (2018). Understanding innate immunity and inflammation in acne: Implications for management. J Eur Acad Dermatol Venereol.
Abdel Fattah, N. et al. (2020). Zinc in the treatment of acne vulgaris: A systematic review. Dermatol Ther.
Bowe, W. & Shalita, A. (2008). Dietary intervention in acne: Controversies and new research. Cutis.
Jung, J.Y. et al. (2014). Effect of omega-3 fatty acids supplementation in the treatment of acne vulgaris. Acta Derm Venereol.
Shabir, A. (2017). Spearmint tea improves hormonal acne in women: Clinical data. Phytother Res.
Enshaieh, S. et al. (2007). Efficacy of 5% tea tree oil gel in mild to moderate acne vulgaris. Indian J Dermatol.
Morse, N. et al. (2005). Effects of evening primrose oil on skin conditions. Am J Clin Dermatol.
Lowes, M.A. et al. (2014). Immunology of psoriasis. Annu Rev Immunol.
Balbás, G. et al. (2011). Fish oil supplementation in moderate to severe psoriasis: A randomized study. J Am Acad Dermatol.
Orgaz-Molina, J. et al. (2012). Vitamin D deficiency in psoriasis: A case-control study. J Am Acad Dermatol.
Kurd, S. et al. (2008). Curcumin in the treatment of chronic inflammatory skin conditions. J Drugs Dermatol.
Syed, T.A. et al. (1996). Aloe vera extract in the treatment of psoriasis: A double-blind study. Trop Med Int Health.
Flora, K. et al. (1998). Milk thistle and liver disease: A systematic review. Am J Gastroenterol.
Weidinger, S. et al. (2016). Eczema pathogenesis and clinical implications. Nat Rev Immunol.
Huang, R. et al. (2017). Probiotics for the treatment of atopic dermatitis in children: A meta-analysis. PLoS One.
Tsoureli-Nikita, E. et al. (2002). Vitamin E in atopic dermatitis. Br J Dermatol.
Fowler, J.F. (2014). Colloidal oatmeal in dermatology: A review. J Drugs Dermatol.
Srivastava, J.K. et al. (2010). Chamomile: A herbal medicine of the past with a bright future. Mol Med Report.
Thyssen, J.P., & Menné, T. (2010). Contact dermatitis: Causes and treatment. Br J Dermatol.
Mlcek, J. et al. (2016). Quercetin: A flavonol with anti-inflammatory and anti-allergic properties. Molecules.
Pullar, J.M. et al. (2017). The roles of vitamin C in skin health. Nutrients.
Preethi, K.C. et al. (2009). Wound healing potential of Calendula officinalis. Indian J Exp Biol.
Mittman, P. (1990). Randomized, double-blind study of freeze-dried nettle leaf in allergic rhinitis. Planta Med.
Baldwin, H. (2007). Rosacea: Pathogenesis and treatment. Dermatol Nurs.
Draelos, Z.D. (2006). Nicotinamide (niacinamide) and the skin. J Cosmet Dermatol.
Kwon, H.H. et al. (2013). Green tea polyphenols in skin protection. J Dermatol Sci.
Palombo, P. et al. (2017). Lutein, zeaxanthin and skin photoprotection. Exp Dermatol.
Ortonne, J.P. & Bissett, D.L. (2008). Latest insights into skin hyperpigmentation. J Investig Dermatol Symp Proc.
Weschawalit, S. et al. (2017). Glutathione and its skin-whitening effects: A randomized controlled trial. J Cosmet Dermatol.
Chrubasik-Hausmann, S. et al. (2019). Rosehip in dermatology: A review. Phytother Res.