Glow From Within: Best Supplements for Clear Skin (Especially for Rosacea)

When it comes to healing rosacea, what we put into our bodies is just as important as what we apply to our skin. If you’re dealing with rosacea, you know that redness, irritation, and flare-ups can be caused by all sorts of things—food sensitivities, a dysregulated nervous system, gut dysbiosis, pathogens, an overgrowth of bacteria, histamines…

As a Functional Nutrition Practitioner and Skin Herbalist, my approach is based on bio-individuality which means that the supplement protocols I recommend to clients are individualized.

But, while you work on addressing the root cause of rosacea, there are foundational supplements and wellness practices that can help calm inflammation and support a healthy skin barrier.

Let’s take a look at some of these key foundational supplements for rosacea:

1. Omega-3 Fatty Acids: Nature’s Anti-Inflammatory Superstars

Omega-3s, found in fish oil or algae-based supplements, are excellent for calming inflammation. Since rosacea is linked to inflammation, incorporating omega-3s into your routine can help soothe the skin from the inside out. They also support the skin’s moisture barrier, making your complexion more dewy and hydrated.

2. Probiotics: Rebalancing Gut & Skin Microbiome

Healthy skin starts in the gut, and probiotics can work wonders for maintaining that balance. These friendly bacteria not only help regulate digestion but also support your skin’s microbiome. A happy gut can mean fewer rosacea “flare-ups” (aka an immune reaction) and many strains of probiotics have been shown to reduce gut (therefore skin) inflammation.

Taking the right probiotic (the right strain and the right brand that has been scientifically studied for its efficiency) is key, otherwise you may aggravate your gut symptoms and waste your money.

In my online program CLEAR, we look at the best probiotics for clear skin, which include strains that have been studied to have an action against acne but also gut and skin inflammation.

3. Digestive Enzymes: Supporting Healthy Digestion

Poor digestion is more often than not a root cause of rosacea. In practice working with clients, I rarely see a fully optimized digestion so adding digestive enzymes is key.  Digestive enzymes—like amylase, lipase, and protease—help break down food properly, ensuring better nutrient absorption and reducing bloating or digestive discomfort. A happy digestive system contributes to calmer, clearer skin.

In my online program CLEAR, we look at how to use digestive enzymes and betaine HCL properly. Having the right, high-performance digestive enzymes is key to seeing fewer break-outs and digestive distress.

4. Zinc: A Skin-Saving Mineral

Zinc is an underrated powerhouse when it comes to skin health. It’s known for its ability to reduce inflammation, support wound healing, and regulate oil production. For those struggling with rosacea, zinc can help minimize redness and protect the skin from environmental damage. Plus, it has antioxidant properties that defend against free radicals, which can exacerbate rosacea.

However, there’s a right way to take Zinc and I’ll cover this in CLEAR.

5. Gut-Healing Supplements: Restoring Balance from the Inside

As I’ve already mentioned, a healthy gut is essential for clear skin, especially when dealing with rosacea. Supplements like L-glutamine, Smooth Flow and marshmallow root can help repair the gut lining and reduce inflammation. By healing the gut, you create a ripple effect that supports a calm, balanced complexion.

Gut healing also means removing pathogens that create an immune reaction and pinpointing food sensitivities. While gut healing supplements can be helpful, you won’t see long-term progress unless you properly address the root cause of gut dysbiosis.

In my online program CLEAR, you’ll get access to my step-by-step blueprint so you can do the right thing in the right order. No more guessing!

6. Zeolite Binders: Support Gentle Detoxification

Binders like zeolite can help detoxify the body by binding to heavy metals and toxins, safely removing them from your system. Since detox pathways have a huge influence on skin health, using a binder can help reduce the toxic load on your skin, leading to fewer breakouts and reduced inflammation. Make sure to stay well-hydrated when using binders to support your detox process.

7. Liver-Supportive Supplements: Helping Your Body Detoxify

Your liver plays a vital role in filtering out toxins, and when it’s sluggish, your skin often takes the hit. Supplements like milk thistle, dandelion root, and burdock root help support liver function, aiding the body in detoxification and reducing skin inflammation. A healthy liver means clearer, more radiant skin.

As a Skin Herbalist, I love working with plant medicine to support the liver however, it must be done properly in order to minimize a skin crisis. Pushing toxins too fast when the detox pathways are not properly prepped can be disastrous.

In my online program CLEAR, we’re going to go over my functional framework which teaches you the proper order to do things and which medicinal plants in the form of tinctures or supplements are best at which time. This system will ensure that you have a strong foundation in place before moving toxins out of the body.

8. Vitamin D: The Sunshine Supplement

Vitamin D plays a key role in overall skin health and immune function. Many people with rosacea are found to have lower levels of vitamin D, which might contribute to the sensitivity and flare-ups associated with the condition. Supplementing with vitamin D helps boost your immune system, reduce inflammation, and keep your skin barrier strong.

The best way to know your vitamin D levels is to test it with a certified practitioner or doctor who can run a test for you.

9. Evening Primrose Oil: A Soothing Skin Elixir

Rich in gamma-linolenic acid (GLA), evening primrose oil is a wonderful supplement for soothing sensitive, rosacea-prone skin. It helps maintain skin elasticity, hydrate dry patches, and reduce inflammation, making your skin feel more balanced and less prone to irritation.

Supplements that will make rosacea worse

When googling “supplements for rosacea”, you’ll come across lots of recommendations, especially when it comes to liver support and gut healing. The problem is that a lot of those supplements will make things worse, such as high histamine supplements like collagen peptides and bone broth (also SUPER high in histamines.)

Many “skin” supplements are formulated and marketed for a broad public and unfortunatly will not bring you results.

In my online program CLEAR, I demystify which supplements you should take and which you should absolutely avoid, which will save you so much time and money.

Glow Inside and Out

Of course, supplements work best when paired with an optimized diet, nervous system regulation, and a rosacea-friendly skincare routine. While no supplement is a magic cure, incorporating skin-supportive nutrients into your routine can give you the extra support you need while you work on addressing the root cause of rosacea.

In my online program CLEAR we’re going to cover specific + comprehensive protocols that go much deeper than the supplements mentioned above. We’re going to cover specific gut healing protocols as well as parasites and bacterial detoxing protocols.

Participants of the program also get access to supplements available only to certified practitioners and are able to ask questions during live calls. So if you feel like you could use expert guidance, my program CLEAR might be for you.

At the risk of repeating myself… supplements or diet alone will not heal rosacea. To fully heal your skin, you need to address the root causes. We’ll dive into that in CLEAR.