{"id":40404,"date":"2024-09-13T06:00:00","date_gmt":"2024-09-13T06:00:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=40404"},"modified":"2025-03-11T22:06:38","modified_gmt":"2025-03-11T22:06:38","slug":"how-to-get-clear-skin","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-get-clear-skin\/","title":{"rendered":"6 Best Minerals for Clear Skin (And Other Dietary Hacks to Banish Breakouts Fast)"},"content":{"rendered":"<p>Wondering how to get <a href=\"https:\/\/www.humnutrition.com\/blog\/probiotic-for-skin\/\">clear skin<\/a>? Frankly, there\u2019s no one-and-done quick fix. The quest requires a dedicated effort across diet, lifestyle, stress management\u2014and yes, the right <a href=\"https:\/\/www.humnutrition.com\/blog\/best-acne-treatments\/\" target=\"_self\" rel=\"\">topical treatments for acne<\/a>. One thing you might haven\u2019t yet tried to clarify your complexion is to focus on specific nutrient groups, with minerals among them.<\/p>\n\n\n<p><strong>Ahead, we\u2019re covering the best minerals for clear skin\u2014plus where to find them in foods and <a href=\"https:\/\/www.humnutrition.com\/blog\/what-vitamins-and-supplements-should-i-take\/\">supplements<\/a> alike.<\/strong><\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-best-minerals-for-clear-skin\">The Best Minerals for Clear Skin<\/h2>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-zinc\">1. Zinc<\/h3>\n\n\n<p>When you need to get clear skin fast, you\u2019ll want to include <a href=\"https:\/\/www.humnutrition.com\/blog\/is-zinc-good-for-acne\/\" target=\"_self\" rel=\"\">zinc in your acne-fighting arsenal<\/a>.\u00a0<\/p>\n\n\n<p>\u201cZinc is anti-inflammatory and supports wound healing,\u201d says Amy Shapiro, MS, RD, of <a href=\"https:\/\/realnutritionnyc.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Real Nutrition in New York City<\/a>. \u201cIt\u2019s also involved in collagen synthesis, which maintains skin structure and elasticity.\u201d <a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\">Zinc<\/a> also acts as an antioxidant to protect skin cells from free radical damage, she adds.<\/p>\n\n\n<p>Per a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32860489\/\" target=\"_blank\" rel=\"noreferrer noopener\">2020 systematic review and meta-analysis<\/a> published in the journal <em>Dermatologic Therapy<\/em>, people with acne had significantly lower serum zinc levels than control participants. Better yet, those who treated their breakouts with zinc experienced a significant improvement in the number of papules (one of the several <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-acne\/\" target=\"_self\" rel=\"\">types of acne<\/a>) than those who excluded the mineral from their regimens. (P.S. Zinc can be beneficial in your diet and in your topical products, as well.)<\/p>\n\n\n<p><strong>Per Shapiro, the best foods with zinc include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oysters<\/li>\n\n\n\n<li>Red meat<\/li>\n\n\n\n<li>Poultry<\/li>\n\n\n\n<li>Legumes<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">Dairy<\/a> products<\/li>\n\n\n\n<li>Whole grains<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-selenium\">2. Selenium<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"b4a699\" data-has-transparency=\"false\" style=\"--dominant-color: #b4a699;\" decoding=\"async\" width=\"640\" height=\"512\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/09\/Silenium-Minerals-for-Clear-Skin.jpg\" alt=\"How to get clear skin\" class=\"wp-image-40409 not-transparent\"\/><\/figure>\n\n\n<p>Selenium is yet another one of the best minerals for clear skin. \u201cThis powerful antioxidant can help prevent premature aging and skin damage,\u201d says Shapiro. In addition, boosting your intake can aid your quest to get clear skin.<\/p>\n\n\n<p>According to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32497930\/\" target=\"_blank\" rel=\"noreferrer noopener\">2020 meta-analysis<\/a> published in the <em>Journal of Trace Elements in Medicine and Biology<\/em>, selenium levels are associated with a variety of skin conditions\u2014with higher levels indicating protective prowess. For instance, lower selenium levels were associated with not only acne but also psoriasis and atopic dermatitis. As such, if you\u2019re dealing with any of these types of flare-ups, there\u2019s a good chance your skin will <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-selenium\/\" target=\"_self\" rel=\"\">benefit from a dedicated boost of selenium<\/a> in your diet.<\/p>\n\n\n<p><strong>To level up your selenium intake, Shapiro suggests eating:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brazil nuts<\/li>\n\n\n\n<li>Tuna<\/li>\n\n\n\n<li>Sardines<\/li>\n\n\n\n<li>Shrimp<\/li>\n\n\n\n<li>Beef<\/li>\n\n\n\n<li>Pork<\/li>\n\n\n\n<li>Chicken<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Sunflower seeds<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-copper\">3. Copper<\/h3>\n\n\n<p>\u201cCopper is essential for producing collagen and elastin, which maintain skin\u2019s structure and elasticity,\u201d Shapiro explains. It\u2019s also involved with the production of melanin, as well as protects against UV damage, she adds.<\/p>\n\n\n<p>Per a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11011755\/\" target=\"_blank\" rel=\"noreferrer noopener\">2024 review<\/a> in the <em>International Journal of Molecular Sciences<\/em>, copper 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 \u03b2, a <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> involved in maintaining skin homeostasis.<\/p>\n\n\n<p><strong>According to Shapiro, the top food sources of copper include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shellfish<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Legumes<\/li>\n\n\n\n<li>Dark chocolate&nbsp;<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-magnesium\">4. Magnesium<\/h3>\n\n\n<p>Magnesium is vital for every cell in the human body. It may also be particularly beneficial for battling breakouts and improving overall skin health.<\/p>\n\n\n<p>\u201cMagnesium is anti-inflammatory and thus can improve acne and eczema,\u201d Shapiro shares. In fact, a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35876008\/\" target=\"_blank\" rel=\"noreferrer noopener\">2023 randomized controlled trial<\/a> published in the <em>Journal of Dietary Supplements<\/em> found that all participants who supplemented with magnesium (alongside phosphate and fatty acids) reported complete regression of acne lesions within 6 months, compared to only 68 percent of participants who took isotretinoin (a strong oral prescription medication for severe acne) for the same amount of time.<\/p>\n\n\n<p>\u201cMagnesium also helps regulate hydration and skin barrier function,\u201d Shaprio adds. \u201cIt can help prevent dryness and improve skin texture.\u201d In short, you should definitely prioritize magnesium in your diet for the health of your skin and total health alike.<\/p>\n\n\n<p><strong>Shapiro says that the top foods to boost your intake include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\" target=\"_blank\" rel=\"noreferrer noopener\">Leafy greens<\/a><\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Legumes<\/li>\n\n\n\n<li>Avocado<\/li>\n\n\n\n<li>Bananas<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"c8967e\" data-has-transparency=\"false\" style=\"--dominant-color: #c8967e;\" decoding=\"async\" width=\"640\" height=\"438\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/09\/how-to-get-clear-skin-via-minerals.jpg\" alt=\"How to get clear skin\" class=\"wp-image-40416 not-transparent\"\/><\/figure>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-iron\">5. Iron<\/h3>\n\n\n<p>Iron, a key component in red blood cells, can also contribute to clear skin. \u201cIt is crucial for blood circulation. Adequate levels improve oxygen delivery to skin cells, which promotes a healthy and radiant complexion,\u201d Shapiro explains. But that\u2019s not all: She says that the trace mineral also supports skin repair and regeneration\u2014qualities that lend a helping hand to heal wounds and reduce scars.<\/p>\n\n\n<p><strong><a href=\"https:\/\/www.humnutrition.com\/blog\/high-iron-foods\/\" target=\"_self\" rel=\"\">High-iron foods<\/a> you may wish to prioritize in your diet include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oysters<\/li>\n\n\n\n<li>White beans<\/li>\n\n\n\n<li>Lentils<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Spinach<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Fortified cereal<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-silica\">6. Silica<\/h3>\n\n\n<p>Last but not least, Shapiro calls out silica a beneficial mineral for skin since it supports collagen synthesis. More collagen means bouncier, smoother, and more youthful skin.<\/p>\n\n\n<p>You only need a small amount of silica daily, which Shapiro says you\u2019ll find in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole grains<\/li>\n\n\n\n<li>Veggies (especially water-rich cucumbers)<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Herbs<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-get-clear-skin-final-tips-and-takeaways\">How to Get Clear Skin: Final Tips and Takeaways<\/h2>\n\n\n<p>When you\u2019re faced with pesky pimples, it all too often seems that clear skin is impossible to achieve. However, that\u2019s far from true\u2014especially if you take a well-rounded approach to caring for your complexion.<\/p>\n\n\n<p>Aside from boosting your diet with the minerals for skin outlined above, Shapiro suggests heeding the following advice to improve your skin\u2019s appearance, texture, and radiance in no time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Staying hydrated<\/li>\n\n\n\n<li>Limiting processed and sugary foods to curb inflammatory breakouts<\/li>\n\n\n\n<li>Choosing low glycemic intake (GI) foods to maintain steady glucose levels and avoid exacerbating acne<\/li>\n\n\n\n<li>Prioritizing antioxidants by <a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_blank\" rel=\"noreferrer noopener\">eating the rainbow<\/a> (e.g., berries, <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a>, citrus fruits)<\/li>\n\n\n\n<li>Getting your fix of omega-3 fatty acids, whether through diet (such as salmon and tuna) or <a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 supplements<\/a><\/li>\n\n\n\n<li>Feeding your gut with friendly bacteria (which in turn can help you get clear skin) via probiotic foods like yogurt, kimchi, kefir, and sauerkraut<\/li>\n\n\n\n<li>Moderating dairy intake per your individual tolerance,  as it\u2019s <a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\" target=\"_blank\" rel=\"noreferrer noopener\">linked to acne<\/a> in some people<\/li>\n\n\n\n<li>Avoiding excessive salt intake, which can affect the skin\u2019s appearance<\/li>\n<\/ul>\n\n\n<p>Finding healthy ways to manage stress, getting enough <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a>, and treating your skin with gentle products are also some tried-and-true lifestyle measures that can move the needle in the right direction.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/49a8e3d0-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Daily Cleanse\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 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4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2477 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Daily Cleanse<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tgreen detox formula to cleanse body\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>Finally, for some extra support on the skin-clearing front, the right supplements can work wonders. HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\/\" target=\"_self\" rel=\"\">Daily Cleanse<\/a> includes 14 detoxifiers\u2014including the minerals zinc, selenium, and copper, plus <a href=\"https:\/\/www.humnutrition.com\/blog\/power-greens-skin-health\/\" target=\"_self\" rel=\"\">green superfoods<\/a> like chlorella and spirulina\u2014to help clarify your complexion from within.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Wondering how to get clear skin? Frankly, there\u2019s no one-and-done quick fix. The quest requires a dedicated effort across diet, lifestyle, stress management\u2014and yes, the right topical treatments for acne. One thing you might haven\u2019t yet tried to clarify your complexion is to focus on specific nutrient groups, with minerals among them. Ahead, we\u2019re covering [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":40412,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[835,839],"tags":[191,24,863,22910,23,22909],"coauthors":[21958],"class_list":["post-40404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-skin","category-tips","tag-acne","tag-clear-skin","tag-healthy-habits","tag-minerals-for-clear-skin","tag-skin","tag-skin-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Get Clear Skin: 6 Minerals that May Help Banish Breakouts | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"How to get clear skin: We\u2019re covering the best minerals for clear skin\u2014plus where 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