Reduce Body Odor Naturally With These Vitamins & Supplements

Body odor is not only unpleasant but also significantly affects self-confidence, relationships, and overall quality of life. Many people resort to deodorants or perfumes to mask the smell, but these are only temporary solutions.

Instead, vitamins for body odor, along with certain dietary supplements, may offer longer-lasting effects. By aiding detoxification, balancing the microbiome, and improving metabolism, these vitamins for body odor help your body smell fresh from the inside out.

What Causes Body Odor?

Body odor doesn’t come from sweat itself—it’s the result of a hidden biochemical reaction on your skin. When bacteria feast on the components in your sweat, they release foul-smelling compounds that lead to unpleasant odors [1].Our bodies have three types of sweat glands: eccrine, apocrine, and sebaceous glands [2]:

• Eccrine glands are spread across most of your skin and help regulate body temperature by releasing a clear, odorless sweat.
• Apocrine glands, on the other hand, are concentrated in areas like the armpits, groin, and scalp. They become active during puberty and produce a thicker fluid rich in protein, fat, and steroids—nearly odorless at first, but a perfect meal for bacteria.
• Sebaceous glands secrete oils that moisturize the skin but don’t directly contribute to body odor.

Therefore, sweat itself does not smell; it’s the bacteria breaking down components like protein and fat in the sweat that produce odor [2].

Besides this biological mechanism, several factors can worsen body odor:

Diet: Consuming foods high in sulfur such as onions, garlic, cabbage, and cauliflower—as well as red meat—can produce smelly compounds in sweat. Stimulants like spicy foods, coffee, alcohol, and foods high in MSG can also increase sweat and body odor [1].

Stress and Hormonal Changes: Stress, and hormonal fluctuations (e.g., puberty, menstruation, menopause) can trigger increased sweat production. Apocrine glands release thick fluids during stress, and these only smell when broken down by bacteria [3]. This explains why stress or hormonal changes can worsen body odor.

Medical Conditions: Certain diseases can alter sweat odor [1]:

• Diabetes (fruity smell, especially if ketoacidosis occurs)
• Gout
• Hyperthyroidism
• Liver or kidney disease (bleach-like smell due to toxin buildup)
• Infections

Nutrient Deficiencies: Deficiencies in essential micronutrients such as zinc, magnesium, and B vitamins can impair metabolism and detoxification, leading to the accumulation of odor-causing substances.

Many opinions suggest that zinc deficiency is associated with stronger body odor because zinc plays a role in natural detoxification and antibacterial processes.

Due to its antibacterial properties, topical zinc sulfate (15%) has been shown to help reduce foot and underarm odor. In a single-blinded, placebo-controlled clinical trial, 70% of patients using 15% zinc sulfate solution experienced complete elimination of foot odor after two weeks, compared to only 2% in the placebo group (Gupta et al., 2014).

Can Vitamins and Supplements Help With Body Odor?

Many vitamins and supplements are believed to help reduce body odor by supporting detoxification, balancing the microbiome, and enhancing metabolic functions. This raises a common question: do supplements help with body odor in a noticeable and lasting way?

While results may vary from person to person, evidence suggests that certain nutrients can support the body’s natural odor-control systems from the inside out, offering more than just surface-level solutions.

Detoxification Support:

Substances like chlorophyll, chlorella, and parsley may enhance liver function and bind toxins in the body to facilitate their elimination [4,5]. For example, studies have shown that chlorophyllin (a semi-synthetic derivative of chlorophyll) has been used to support wound healing, reduce inflammation from radiation burn [5].

Microbiome Balance:

Supplementing with probiotics can boost beneficial bacteria in the gut and on the skin, which helps inhibit odor-producing bacteria like Corynebacterium. Several scientific reviews recommend the use of probiotics and prebiotics to rebalance the gut microbiota, which in turn can reduce the production of odor-causing compounds (Mogilnicka, I., Bogucki, P., & Ufnal, M., 2020) [6].

Metabolic Support:

B vitamins (especially B1 and B6) and minerals like zinc are involved in many metabolic processes. They help efficiently break down proteins and carbohydrates, which may reduce the formation of odor-inducing by products. A deficiency in B6 can lead to increased production of smelly compounds.

Zinc also acts as a cofactor in many detoxifying enzymes and possesses natural antibacterial properties.

Anecdotal evidence from Reddit users suggests that excessive intake of B vitamins—particularly B6 or B12—can cause body odor to resemble “canned cat food,” a distinctly fishy smell. Therefore, if you're using B vitamins to support health or metabolism, it’s important to monitor your dosage carefully to avoid this unwanted side effect.*

When to Consider Using Supplements:

If you experience persistent or unusual body odor despite practicing good hygiene and adjusting your diet (e.g., reducing spices, garlic, processed foods, staying hydrated, exercising), it might be worth considering vitamin, mineral, or probiotic supplementation.

For example, people suspected of having zinc or vitamin B deficiencies, or those with ongoing digestive issues (which can contribute to body odor), may benefit from targeted supplementation.

Before starting any supplements, it’s best to consult a doctor or nutritionist to identify the underlying cause and determine the appropriate dosage.

Best Vitamins and Supplements for Body Odor

Chlorophyll

Chlorophyll is the green pigment found in leafy vegetables. The most commonly used supplement form is chlorophyllin (a sodium-copper salt of chlorophyll).

• Mechanism: Chlorophyllin can bind odor-causing compounds and toxins in the intestines, promoting their elimination through feces. Studies show chlorophyllin may help reduce unpleasant odors in urine and stool in some patients (such as those with ostomies) [5]. It may also bind trimethylamine (a fishy-smelling compound produced by gut bacteria), encouraging its excretion in stool rather than through sweat.
• However, there is currently insufficient strong evidence supporting its use for reducing body odor in healthy individuals.

Who Might Benefit: People with strong body odor, high meat or alcohol intake, or those seeking liver detox support may consider trying chlorophyll.

Many users on forums like Reddit have shared that certain vitamins and supplements can significantly improve body odor. Chlorophyll is the most frequently mentioned—users report that both liquid and capsule forms are effective at deodorizing, sometimes even eliminating the need for regular deodorant use.*

Some also combine chlorophyll supplements with chlorophyll-infused deodorants and note that their body odor remains well-controlled throughout the day.*

Supplement Forms: Chlorophyll supplements come in various forms and dosages, most commonly as liquid drops (to mix with water or other drinks) and capsules.

Suggested Dosage: Typically, 100–300 mg of chlorophyllin per day, divided into 2–3 doses. Follow label instructions or consult a healthcare provider.

Safety Notes:

• Generally well-tolerated with minimal serious side effects.
• Pregnant or breastfeeding women should consult a doctor before use.
• Some people may experience digestive discomfort or skin irritation—if this occurs, discontinue use and seek medical advice.

Zinc

Zinc is an essential mineral for immune function and the activity of numerous enzymes. In supplement form (e.g., gluconate, sulfate, picolinate), zinc supports the body’s metabolism of organic compounds and provides antibacterial effects.

Research shows that zinc oxide can kill odor-causing bacteria in the underarms (such as Corynebacterium), thereby reducing their production of smelly fatty acids [7]. Additionally, zinc helps the liver detoxify more effectively. Conversely, zinc deficiency has been linked to stronger body odor.

Who Might Benefit: Suitable for individuals who sweat heavily, experience persistent body odor, or have a low-zinc diet (e.g., strict dieting, vegetarians, vegans).

Supplement Forms: Tablets or lozenges containing zinc gluconate, zinc picolinate, etc.

Recommended Daily Intake:

• Women (≥19 years): 8 mg
• Men (≥19 years): 11 mg [8]

Possible Side Effects:

• Zinc supplementation may cause nausea, vomiting, diarrhea, headache, dizziness, and digestive upset.
• Long-term use of high doses can lead to copper deficiency, which may result in neurological symptoms such as muscle weakness or numbness in the limbs.

Tolerable Upper Intake Level (UL): 40 mg/day for adults (≥19 years)

Drug Interactions:

• Antibiotics: Zinc may reduce effectiveness if taken together; take a few hours apart.
• Penicillamine (used for rheumatoid arthritis): Zinc can reduce drug effectiveness; take at least 1 hour apart.

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, supporting stress reduction, nervous system balance, and muscle function.

Some sources suggest that magnesium helps regulate sweating and may reduce stress-induced perspiration [9]. Supplementing with magnesium can help relax the body and minimize excessive sweating.

Who Might Benefit: People prone to stress, poor sleep, or night sweats may benefit from magnesium supplementation.

On Reddit, one user shared that applying magnesium spray to their underarms and feet noticeably reduced body odor—far more effectively than using regular deodorant alone. However, this is anecdotal evidence and should be considered for reference only.*

Supplement Forms: Magnesium citrate, magnesium oxide — available in tablets or powder form.

Recommended Daily Intake for Adults: Approximately 310–420 mg, depending on age and gender. Best taken after meals [9].

Overdose Considerations: Excess magnesium typically results from supplements, not food. People with impaired kidney function should be cautious, as excess magnesium may not be properly excreted [10].

Note on High Doses – Potential Side Effects:

• Digestive: Nausea, diarrhea, vomiting
• Mood: Depression, sluggishness
• Muscle: Weakness, fatigue
• Cardiovascular: Low blood pressure, irregular heartbeat, increased risk of heart complications

B Vitamins (B1, B6)

Vitamin B1 (thiamine) and B6 (pyridoxine) are essential for the metabolism of carbohydrates, proteins, and fats. They play a critical role in the liver’s detoxification pathways. A deficiency in B6 can result in the incomplete breakdown of compounds, leading to the accumulation of odor-causing substances like trimethylamine.

Supplementing with B vitamins helps improve metabolic efficiency, ensuring that food and waste products are properly processed before being released through sweat.

Who Might Benefit: Vegetarians (low meat/fish intake) or those experiencing body odor related to digestive issues may benefit from B vitamin supplementation

Supplement Forms:

• B-complex supplements (containing B1, B6, B12, etc.)
• Individual vitamin tablets (e.g., B1, B6)

Recommended Daily Intake (based on NIH data):

Potential Side Effects:

• Serious: Allergic reactions, elevated blood sugar, liver damage, tingling or pain in the hands and feet [11]
• Mild/Common: Bright yellow urine, facial flushing, fatigue, nausea, diarrhea, headaches [11]

Probiotics

Probiotics are beneficial bacteria (such as Lactobacillus and Bifidobacterium) that help balance the microbiome in the gut and on the skin. Supplementing with probiotics (via capsules or fermented foods like yogurt and kefir) increases the population of good bacteria, which suppress odor-causing microbes.

Experts suggest that gut probiotics may help reduce body odor by lowering levels of compounds like trimethylamine (Mogilnicka et al., 2020) [6].

Who Might Benefit: Ideal for people with digestive issues (e.g., IBS, constipation, diarrhea, prolonged antibiotic use) or those experiencing abnormal body odor or fishy smell (e.g., in trimethylaminuria).

Common Dosage: Probiotics are typically taken daily, with doses ranging from millions to billions of CFUs per serving, depending on the condition.

• For IBS: Up to 5 billion CFUs/day for 4–6 weeks
• In high-risk infants: Doses from 0.5 to 6 billion CFUs/day have shown clinical efficacy [12]

Safety Notes: Generally safe for healthy individuals, but may pose an infection risk in people with weakened immune systems. To assess effectiveness, monitor the specific symptoms you're aiming to improve and follow proper dosage and usage guidelines [13].

Chlorella & Spirulina

Chlorella and Spirulina are two nutrient-dense green algae rich in protein, vitamins, carotenoids, and antioxidants. They provide natural chlorophyll and essential minerals that support detoxification and reduce inflammation.

Chlorella is especially known for its ability to bind to heavy metals and toxins, helping to eliminate them via the digestive tract [14].Spirulina contains phycocyanin and essential amino acids that have strong anti-inflammatory and immune-boosting effects [15].

“Phycocyanin is used in several industries such as food, cosmetics, and pharmaceuticals, which increases its market value.”— Exploring the Benefits of Phycocyanin: From Spirulina Cultivation to Its Widespread Applications (Raquel Fernandes et al., 2023).

These properties may help reduce body odor and improve skin health.

Who Might Benefit: Ideal for vegetarians/vegans or anyone seeking to boost nutrient intake and support detoxification.

Supplement Forms:

• Chlorella: While there are no official intake guidelines, studies often recommend 6–10 g per day, starting with a lower dose and gradually increasing based on tolerance [16].
• Spirulina: Research commonly uses 1–10 g/day, divided into multiple doses over 15 days to 12 months [17].

Caution: Always choose high-quality chlorella/spirulina to avoid contamination with heavy metals or impurities.

Parsley & Peppermint Extracts

Parsley and peppermint are fragrant herbs with natural deodorizing and antibacterial properties.

Parsley is high in chlorophyll, which is believed to help neutralize odors. Eating fresh parsley or drinking its juice may help reduce odors from foods like garlic and onions.

Peppermint contains menthol, which offers antibacterial effects and a cooling sensation. Its fresh scent can mask body odors and leave the skin feeling refreshed.

Who Might Benefit: Suitable for everyone, especially after odor-rich meals or for those who want a natural body fragrance boost.

Supplement Forms:

• Fresh herbs (parsley, peppermint)
• Extracts in capsules, mints, or peppermint tea
• Example: Drinking a cup of peppermint tea or chewing parsley leaves after a meal can freshen the breath and body.
• Functional supplements with parsley and peppermint extracts are also available for internal deodorizing.

A user on Amazon, Vladyslava, shared that after about a week of using a deodorizing supplement containing parsley, she noticed her body odor was almost completely gone—even after workouts or during stressful days. It became a daily essential for her.*

Caution: Undiluted peppermint essential oil may irritate sensitive skin. Pregnant women should avoid highly concentrated peppermint oils.

Tips to Maximize Supplement Effectiveness

Combining supplements with proper lifestyle habits, diet, and personal care practices can significantly improve their results.

1. Take Supplements With the Right Meal

• Fat-soluble vitamins (A, D, E, K, omega-3): Take with meals containing healthy fats to enhance absorption [18].
• Water-soluble vitamins (C, B-complex): Can be taken on an empty stomach or with a light meal.
• Taking supplements with a main meal may help reduce stomach irritation and improve nutrient uptake.
• Avoid coffee or tea when taking iron, zinc, or calcium — caffeine may hinder absorption.

2. Choose the Right Time of Day

• Most vitamins are best taken in the morning to support daily energy levels.
• If split dosing is required, take one dose in the morning and one midday — avoid taking energizing supplements at night.
• Supplements for sleep, relaxation, magnesium, or calcium are best taken in the evening.
• Always follow specific instructions on the product label.

3. Build a Routine & Track Results

• Take your supplements at the same time daily to build a consistent habit.
• Link supplement intake with daily activities like brushing your teeth, breakfast, or getting ready for work.
• Use apps or notes to set reminders and track changes in energy, digestion, skin, sleep, etc.
• Be patient — some supplements may take 8–12 weeks to show noticeable results.

4. Support Absorption Through Healthy Lifestyle

• Stay hydrated to help transport and absorb nutrients efficiently.
• Engage in light physical activity and get adequate sleep to enhance metabolism and recovery.
• Limit ultra-processed foods, added sugars, and unhealthy fats — these may increase inflammation and reduce supplement effectiveness.
• Note: High temperatures (e.g., boiling water or hot tea) may reduce the potency of herbal supplements.

5. Smart & Safe Supplement Choices

• Choose reputable brands with transparent sourcing and minimal additives, artificial flavors, or colors.
• Read labels carefully: Check dosage, active ingredients, supplement form (tablet, capsule, powder...), and expiration date.
• If you are on medication or managing a medical condition, consult a healthcare provider to avoid interactions.
• Remember: Supplements are most effective when paired with a healthy lifestyle and balanced diet. They are not a substitute for proper meals or medical treatment.

When to See a Doctor

• While supplements can be highly beneficial, you should seek medical advice if:
• Your body odor changes suddenly or becomes unusually strong.
• Supplements and diet changes do not produce noticeable results.
• You experience other symptoms, such as prolonged fatigue, night sweats, or unexplained weight loss.
• You have a history of liver, kidney, or metabolic disorders.

A doctor can help identify underlying causes and recommend appropriate treatment.

Conclusion

Body odor is a common concern — but it’s one that can be managed naturally. Supplements and vitamins offer a safe, increasingly popular way to support the body from within. By combining smart supplementation with a healthy diet and lifestyle, you can effectively reduce body odor and feel more confident in daily life. If you're unsure or need personalized guidance, don't hesitate to consult a healthcare professional to find the best path for your unique body.